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跑手肌肉練習

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
  • 簽到天數: 2 天

    [LV.1]初來乍到

    發表於 2013-3-3 08:57:05 | 顯示全部樓層 |閱讀模式
    本帖最後由 little-fish 於 2013-3-3 14:36 編輯


    The Workout
    There 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.


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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
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    [LV.1]初來乍到

     樓主| 發表於 2013-3-3 08:59:00 | 顯示全部樓層
    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

    點評

    cross training, 游水是最佳選擇?  詳情 回復 發表於 2013-3-3 09:13

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    開心
    2013-10-7 21:47
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    [LV.1]初來乍到

    發表於 2013-3-3 09:11:12 | 顯示全部樓層
    thanks

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  • TA的每日心情
    開心
    2014-4-1 05:23
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    [LV.6]常住居民II

    發表於 2013-3-3 09:13:03 | 顯示全部樓層

    點評

    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  詳情 回復 發表於 2013-3-3 10:32

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
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    [LV.1]初來乍到

     樓主| 發表於 2013-3-3 10:32:42 | 顯示全部樓層
    bunbun 發表於 2013-3-3 09:13
    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

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  • TA的每日心情
    奮鬥
    2013-11-4 17:22
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    [LV.2]偶爾看看I

    發表於 2013-3-3 11:53:56 | 顯示全部樓層
    Thanks~

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
  • 簽到天數: 2 天

    [LV.1]初來乍到

     樓主| 發表於 2013-3-3 14:37:30 | 顯示全部樓層
    為確保肌耐力,適當yoga 也練習一下
    http://m.youtube.com/watch?v=q5nyrD4eM64&feature=plpp

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  • TA的每日心情
    奮鬥
    2015-2-9 19:01
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    [LV.7]常住居民III

    發表於 2013-3-3 19:34:13 | 顯示全部樓層
    多謝分享,跑少一日去游泳池...未嘗不可!

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
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    [LV.1]初來乍到

     樓主| 發表於 2013-3-4 16:12:43 | 顯示全部樓層

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  • TA的每日心情
    奮鬥
    2014-3-4 23:08
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    [LV.3]偶爾看看II

    發表於 2013-6-15 11:49:59 | 顯示全部樓層
    正考虑每周加增单车运动

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  • TA的每日心情
    擦汗
    2014-9-1 05:13
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    [LV.7]常住居民III

    發表於 2014-2-27 23:37:09 | 顯示全部樓層
    Thanks a lot

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  • TA的每日心情
    擦汗
    2014-9-1 05:13
  • 簽到天數: 183 天

    [LV.7]常住居民III

    發表於 2014-3-8 14:14:11 | 顯示全部樓層
    本星期的鍛鍊計劃:
    慢跑加單車
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