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Old 08-01-2011, 09:50 AM   #1
h471ux6qa
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Default 热身也能让体力提高20%

健康导读:还记得在学校的时候,第次体育课老师都要求我们做好热身运动。现在才发现做好热身不只可以防止运 动时候扭伤,还可以提高体力。因此,大家千万别忽视了热身的作用哦。下面我给大家介绍一相关的技巧和动作吧 。
小编推荐:学会用科学的方法制定自己的健身计划
身体站直,然后弯腰够脚趾,保持30秒——这是我们在体育课上学过的动作,它在拉伸肌肉、保持力量和增强身 体灵活性方面有很好的效果。“运动员表现”是一家位于美国亚利桑那州的健身俱乐部,它介绍了运动前的五个热 身动作,和我们体育课上的准备活动有异曲同工之妙。俱乐部创始人马克·维斯特根说,这些热身准备适合于所有 运动,短短10分钟的热身能让我们运动时的速度和体力提高20%。具体做法是:



一、90/90度伸展:

这个动作可以伸展躯干和背部肌肉,而这对于需要身体大量旋转的运动,比如高尔夫和网球等尤其重要。身体面向 左侧卧,双腿并拢,屈膝呈90度角。双膝之间夹一个毛巾,双臂平伸。然后,保持膝盖和臀部不动,向后旋转躯 干和右臂,努力使右肩着地。呼气保持2秒钟,然后回到初始姿势。左右两边各做10次。



二、臀部跨越:

平躺,双膝弯曲,双脚着地,双臂向两边平伸。向左边旋转,保持双腿弯曲,直到左膝着地。然后再向右旋转直到 右膝着地。两边各重复10次。这个练习旨在专门训练躯干的灵活性和力量性。



三、双手走路:

双腿伸直,弯腰,双手平放在地板上。收腹,让手代脚往前移动。这时双腿仍然不能弯曲,双手着地,用脚往前走 几步(膝盖不能弯曲)。连续做1分钟。这个练习会锻炼脚筋、下背部、臀后肌和小腿肌肉,适合于 任何运动。



四、向前俯冲,屈肘够脚背:

左脚一个箭步跨上前,呈大弓步状,同时保持右膝离地。右手着地,左肘移向左脚背。左手移至左脚外,双手着地 使臀部向上。然后右脚向前跨一步起身。每条腿各做10次。你会感觉腹股沟、后腿臀屈肌、前腿后肌和腿筋得到 舒展。



五、直立踏步:

这个动作会让你全身感到舒展,适合于跑步前的准备。开始时后背挺直,双臂放在身体两边。向前踏步,左右膝轮 流提至腰的高度,同时像军乐队指挥那样,向上提臂。每次向前走20步。休息1分钟,光波炉价格,然后重复练习2次。


小编推荐:健身计划让你拥有梦幻美体

更多相关信息请点击 >>》 他健她康健身频道
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Old 08-01-2011, 10:38 AM   #2
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Old 08-01-2011, 01:05 PM   #3
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碰到下列情形时,www.bridge69.com,判对方胜1分:
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Old 08-01-2011, 01:37 PM   #4
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