[討論] 我的窮人鍛鍊法XD
看板FITNESS作者kenneth1018 (Vivire y morire)時間13年前 (2010/09/12 23:19)推噓19(19推 0噓 149→)留言168則, 10人參與討論串1/1
其實有錢啦
只是不想花錢去健身房(我不喜歡健身房的味道= =")
恩
我自身做的重訓是在增加網球實力這個前提下
自己想出來的幾個重點部位加強
我有參考網路上找到的選手訓練方式
加上自己覺得不足的部位去加強
然後呢 就是活用手邊的東西來做重量訓練
手腕:
家用20公升裝的水桶裝滿
上臂找個支撐處平行地面
只動手腕 一次30下 10循環
左右手交替一個循環
大臂:
剛剛的水桶繼續XD
肘關節找個支撐點
也是30*10 左右交替
肩膀&背:
30P的啞鈴
單手握緊 然後手繞過頭頂伸到背後 模擬發球動作
不過速度要慢很多 手也不打直
也是左右交替30*10
腰:
這要先暖身過才能做 不然會傷到
剛剛的30P啞鈴兩手握緊 在胸前位置15-20公分
紮四平大馬 然後快速左右轉腰 整個上身是固定的 只有腰轉
以眼睛能看到正左右方為一次 平均一秒2次
100下為一循環*7(對目前的我來說7是極限XD) 每個循環中間休息1min
後腰:
剛剛的水桶兄又出現了:P
兩手抓緊水桶邊緣 雙腳與肩同寬 手腳都打直
除了腰部之外 其他身體部位都是固定的
然後 九十度彎腰再回原姿勢為一次
這個循環次數同上
以上是針對上半身的重點部位加強的部分
下半身的話 都是在室外
我是先跳繩1000 然後跑3000M當暖身(如果當天沒作重訓才會跑到10K)
然後 找塊夠大的空地 測13正常步距(大約是球場底線兩側間距)練折返跑
來回算一次 一個循環跑5次 共5循環 每個循環中間休息1min
然後是交叉步伐練習 跟折返跑同 只是改交叉步而已
大概就這樣
光這樣其實就很累了
可是選手的菜單....................
算了 能爬到世界第一不是沒道理的= =
以上當分享 覺得我有哪裡可以改進的也歡迎討論
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