little-fish 發表於 2013-3-3 08:57:05

跑手肌肉練習

本帖最後由 little-fish 於 2013-3-3 14:36 編輯


The WorkoutThere is no one perfect program, which is OK—change is essential to effective training anyway. Gambetta lays out some useful guidelines: “I always say that within a seven- to 10-day training cycle I want to see pulling, pushing, squatting, lunges, and step-up movements, along with rotational and bracing type of movements.”This is a sample workout of the types of movements that cover the recommendations. You can do those in any number of ways (the cable machine is great for this, too), but this is an easy dry-land workout that you can do anywhere with an elastic band.
» Walking lunges with a twist/optional medicine ball: With every lunge, twist to both sides.

» Elevated pushups: Put your feet up on an elevated surface such as a chair or a TRX suspension device.

» Rows (with elastic band around mid-torso level doorknob): Wrap a resistance band around both sides of a doorknob, leaving the door open. Hold one end in each hand and slowly pull your arms in until your hands are level with your chest and your elbows are behind your torso.

» Bear crawls: Get on all fours (feet, not knees) and crawl forward.

» Step-ups: Depending on ability level, step up onto a stable surface and drive the knee up to the chest. Arms can mimic a running motion.Do 8–10 reps of each. Do twice a week during race season. You should feel like you’re working, but the point isn’t to reach muscle failure; it’s to challenge your muscles without wiping you out.

little-fish 發表於 2013-3-3 08:59:00

跑手的肌肉練習應該講求身體不同部位的配合、協調，而非傳統健身房內的單肌肉練習

立花道雪 發表於 2013-3-3 09:11:12

thanks:victory:

bunbun 發表於 2013-3-3 09:13:03

little-fish 發表於 2013-3-3 08:59 static/image/common/back.gif
跑手的肌肉練習應該講求身體不同部位的配合、協調，而非傳統健身房內的單肌肉練習 ...

cross training, 游水是最佳選擇?

little-fish 發表於 2013-3-3 10:32:42

bunbun 發表於 2013-3-3 09:13 static/image/common/back.gif
cross training, 游水是最佳選擇?

游泳、單車。
在一些＂短途＂比賽，三鐵出身的賽手，近年有名次正處於上升中！
不過我自己冇時間玩咁多項

cmanho 發表於 2013-3-3 11:53:56

Thanks~

little-fish 發表於 2013-3-3 14:37:30

為確保肌耐力，適當yoga 也練習一下
http://m.youtube.com/watch?v=q5nyrD4eM64&feature=plpp

mtkdc 發表於 2013-3-3 19:34:13

多謝分享,跑少一日去游泳池...未嘗不可!

little-fish 發表於 2013-3-4 16:12:43

http://m.youtube.com/#/add_favorite?layout=tablet&client=mv-google&v=PSAS2UbW5cI&ytsession=zMmB9BeZJgbATzkpYK5sMNa1RzHkig3A4UbCKSOAlCG7TTZWc7LOnNIbRXT4cbdXR0_pLM5YnLMUtkolrOryJrY_aRfVClcC9jrLu-fgRrYhpV_MHqBUTP-rV4SenBnVMbCMWPLUWb9xvyCrIdXF_Eq98bVwApPJVc9VU6Fm4tK9Kiu-DWx1og7a84-6ehYtfadaHx2uSz6tA53esXyzH9f4YnZYhvuf4RU5EPDEcO8L0pRxaUHJEq1S60sll9X9Jde80RItD73tROPoiR8StaHrWIFCsAI2N26mnQGNaRU

Yoga for runner

孖八 發表於 2013-6-15 11:49:59

正考虑每周加增单车运动:)

Glad222 發表於 2014-2-27 23:37:09

Thanks a lot

Glad222 發表於 2014-3-8 14:14:11

本星期的鍛鍊計劃：
慢跑加單車
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