[問題] 有又重訓又長跑的人嗎?
小弟原本有長跑的習慣 跑齡一年左右
月跑量大約200k 平日16k二次 週末20~25k一次
全馬可在四小時內跑完
身材是天生瘦長型 180/69 年齡已經三十出頭了
現在覺得自己實在是過瘦 也想練出精實的身材
舉例來說希望能像Stephen Curry那種偏瘦的球類運動員身材
目前的計劃是每週三天長跑三天重訓
希望在維持跑步成績的狀況下練上半身的肌肉 (下半身還算紮實)
重訓會集中在胸肩背三頭肌二頭肌
課表參考一本旗標出的肌力訓練圖解聖經
想請問有沒有同時練長跑跟健身的朋友 或有類似經驗的前輩
我目前的長跑量是否會阻礙上半身肌肉的發展呢
或是我應該加倍練上半身以避免肌肉被消掉
查了一下網路 是說一般人的慢跑運動量跟本不會消肌肉
但我月跑量應該也不算少
有沒有什麼比較有效率的方法可以二者兼顧呢?
因為長跑耐力也是辛苦練出來的 不想為了提升上半身而放棄啊
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感謝前面幾位的回答
我目前剛開始重訓一個星期 疲累程度還算吃得下
再觀察一個月再看情況增加或減少菜單
我半馬PB1hr50 10kPB49m 練習時E六分速 M五分半速 T五分速
我很清楚二者是有衝突的 但我的跑量也只是業餘中的中中上而已
因為上半身實在太瘦了所以想讓自己變壯 外形才好看
希望能找到個均衡點囉 等有成果了再來分享訓練課表
※ 編輯: RaulZ (42.98.203.252), 05/06/2016 07:03:34
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