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健身教练||提高新陈代谢的训练计划  

2015-04-20 11:02:42|  分类: 健身教练 |  标签: |举报 |字号 订阅

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健身教练||提高新陈代谢的训练计划 - 帅气生活 - 健身教练FITNESCOACH
Outside of regular training to improve the metabolism of the training program

Eliminate excess body fat, based on your current physical condition on more on a new level, this is worth trying to promote metabolic circuit training.

Excess fat in your body, like rusty screws attached to the tough nut. Damn you really want this "nut" to twist off. And (for various reasons) you have to take them off twist. Now is a good opportunity, maybe you've tried every way you can think of skim, but they did not have much effect. This way, your fat loss stalled, so you himself stuck in this state is very helpless.

In reality when the nut stuck in the rusty screws this happens, any auto repair shop or the value of machinery is manifested, these mechanical methods is the last way you solve this problem on hand: You need an alcohol burner. When you deal with alcohol burner because even in a piece of rusty nuts and screws, when high temperatures can damage because of strong adhesive force produced by rust, but high temperatures can melt the object was a small point, when it reaches a certain critical point when the nut is easy to be won here.

Similarly, for reducing the fat, we have also used a similar approach. When all other methods have failed, when your diet and cardio training "solution" is no solution damn fat, now is the time to open your own anger alcohol burner, so once the body fat reduction and clean, and are all lost. You need in addition to regular training, other than leaving the gym, at home, some skim extra training provided under the control of the amount of training, the training will not cause excessive because of the extra skim training.

EPOC (excess post-exercise oxygen consumption) reduced-fat epic

You may have heard of previously excess post-exercise oxygen consumption argument. EPOC (excess post-exercise oxygen consumption) is a large container of gas, it can open your fat alcohol burner, because we are here to advocate this type of training to induce a kind of "hypoxia" status, which can increase your After metabolic rate and maintain your training up to 16 hours. This means that when you finish the training that period of time, whether you are at school, at work, or in sleep, your body is still trying to try to consume more fuel the body, to find oxygen, because the body of its own The need to store oxygen can give yourself a break so as to achieve equilibrium. This status gives you the good news is that it is mainly through the process to achieve the balance of body fat storage and looting done (The implication is that the muscles do not consume).

"After this training method EPOC sports Excess Oxygen effect is that we often do steady state aerobic training can match," Ryan Whitton say, he is a strength training coach, coaching in Austin, TX (Austin , Texas). "Of course, in your training plan still needs some steady state aerobic training, this can help you improve recovery, but can strengthen your heart muscle strength, but on the terms of stripping the fat from your body, there is no What is the role of training can occur like this circulating as training. circuit training your metabolism can easily manipulate the process of fat burning fat burning speed. "

Studies have shown that excess oxygen consumption after EPOC motion effects according to raise the intensity level of your training and the implementation of certain enhancements. So, you are likely to make a low-intensity by 45 minutes of treadmill training can burn more calories relative, and if you allow yourself to be completed in two to three times a week for a short time but the high intensity of each 10 promoting metabolism minute circuit training, then you will give your metabolism rate in a more profound way to exert influence.

After the end of the exercise, the body breathing and heart rate will gradually return to resting levels of exercise physiology quiet phenomenon, sports participants are often faced with the experience of human physiological responses; moreover, the recovery rate during exercise just ended quickly, after a few minutes before beginning a slow recovery of the physiological condition.

As early as 1922, the British physiologist AV Hill namely that oxygen debt (oxygen debt) theories and concepts to explain the increase recovery (recovery period) oxygen uptake after exercise, lack of oxygen in the early supplemental motion (oxygen deficit ) phenomenon. Later, however, the study found that the extra oxygen consumption after exercise, called EPOC, not only greater than the phenomenon of oxygen debt, and long-term exercise training after resting metabolic rate (RMR) increase the phenomenon, nor is it a simple concept that can be oxygen debt instructions.

Although most of the energy supply of the material, are generally recovered within a few minutes after exercise, such as muscle stored ATP, PC and oxygen, but after a long period of intense exercise, recovery time some energy metabolites, such as muscle glycogen recovery, it may take up to one to two days old. The impact of exercise on EPOC, may last up to 24 hours or more. Movement of energy consumption, the energy consumption is based mainly during exercise. However, EPOC also because energy consumption will form the movement, it is necessary to be considered as caused by the movement of energy consumption. Thus, the energy consumption per participation in sports, energy consumption and should be EPOC and during exercise, and the formation of basal metabolic rate increase movement phenomenon, but is mainly due to the movement it is possible to improve the energy consumption.

Generally speaking, the cause EPOC include restoration of ATP and PC, lactic acid exclusion (oxidation and restocking), hemoglobin (hemoglobin) recovery and myoglobin (myoglobin) oxygen content, carbon dioxide removed, as well as exercise-Seoul Mongolia secretion and so on.

Different sports training, in the case of the same exercise intensity, EPOC will vary depend campaigners proficiency for the campaign. In general, regular exercise while participants diversify movement, when the movement in different ways, it does not differ EPOC. When the intensity of exercise intensity higher than 50% of maximal oxygen uptake, EPOC significantly improved; high intensity resistance training bodybuilding, muscle heavier load, so EPOC after training, there will be significantly higher than jogging or phenomena such as sports bike; at the same intensity, prolonged exercise (within 1 hour), will increase the EPOC is no consistent findings.

The study found that if the maximum oxygen uptake intensity of 70% of the strength of the bike for 30 minutes into the second movement, respectively (interval 6 hours, the same intensity), will significantly improve the EPOC 15 minutes of exercise: Secondary 15 minutes EPOC about 7.4 liters of oxygen, about a 30-minute EPOC 5.3 liters of oxygen. However, there will be no impact RMR different. As much as possible to increase the number of movements, although not necessarily increase the energy consumption during exercise, however, does have significant EPOC for promotion, to increase energy consumption effect.

When conditions at lower intensity exercise can easily extend the time for exercise, but also the proportion of fat in the provision of energy will increase. However, for the EPOC, the higher strength of exercise, but can increase the fat energy consumption and consumption of EPOC ratio. If RMR viewpoint, a simple movement of one or several times after additional oxygen is not easy to form a significant increase of RMR; under conditions of long-term participation in sports, to be able to improve the energy metabolism by the enzyme activity, the autonomic nervous system change reactions, changes in structure and function of muscle activity and so on, up to enhance the effect of RMR.

Overall, the actual energy consumption EPOC situation, when compared to the energy consumption of the complexity of many sports, sport, exercise intensity, exercise time, and exercise frequency (number of times), have more or less impact on the amount of EPOC. For the average sports participants, the modest increase in the number of exercise intensity and exercise, can effectively increase the EPOC, increase energy consumption movement. After long-term participation in sports, but also can significantly improve through RMR, amounting to an increase of the effect of daily energy expenditure.

Harvest of happiness

Regardless of whether you are willing to admit, involving metabolic type of training is very interesting indeed, although it may be a bit high on the difficulty. This training requires you to act quickly, training actions are always in constant change, and it forces you to use your whole body as a training unit, which means that your body are constantly moving train, the same packet the completion of a specific action within the time, but this kind of training will replace the usual remain immobile body weight recommended training methods only repeat the action, or in place of that body to maintain a steady state aerobic training.

You can also use such a manner anywhere training. Whether you are in the travel time, limited time, or when you get home before you leave the gym also want to wait a bit (more practice for a while), as long as you want your metabolism system is severely impact a bit, then this Most sets of training exercises are to include only your own body weight training are some other appropriate means of dumbbells, so you used a dumbbell weight training also remains constant as long as the training effect can be achieved. In other words, so you do not need a lot of training time, space or training equipment, you just need to have wanted to get rid of the body fat accumulation in the winter then the point of desire, and the need to adhere to the completion of the work.

"If I'm going to implement those plans this cycle expansion through additional training effect of time people show you the words," Whiton said he was a keen MMA mixed martial arts fighting type training amateur enthusiasts, for he The student teaching this type of training is very experienced, "You can see their performance as well as training on the physique, you will like them too eager to get the training results. If you want to become a lower body fat in the summer, At the same time you also want to be more sensitive to their own kinesthetic feeling vulnerable limb control, the plan is to tell you what they should do in. "

Promoting metabolic circuit training program

Training principles

In doing this cycle training process to maintain continuity, which is no rest between exercises pause; then, at the completion of a training cycle of reincarnation after 60-90 seconds of rest, of course, may vary depending on the number of training cycles Your ability to develop many rounds as possible. Of course, this does not mean that this type of circuit training you have to do every day. For most people, arrange 2-3 times a week to promote the metabolism of hard cycling training is enough, because in just 24 hours, you should not be able to recover from this kind of high-intensity training. Also, if you do so because of pro-metabolic circuit training hinders recovery level of training, it will negatively affect your various training programs for the development and increase muscle strength, and if you use this training to promote metabolism and continue to torture yourself to let There is no bottom line to your own taxing, so you can not get enough of recovery, so you can not have the ability to achieve significant progress. Your body will be tired, can not hold live, then you gained from the training progress will be immediately reduced.

"The best interval training sets implement this plan is at least 48-72 hours," Whitton say, "A lot of people think that if they are not able to sustain the training fatigue, he would not be able to burn enough fat, but the fact is simply not true. Such training arrangements of both quantity and quality. I prefer to see my students to implement this training program two times a week to get his own very generous extremely tired, and then other times had a good rest, do not use this program to torture themselves.

Training Plan 1

Medicine ball (small load ball) is set above the head squat

Hands holding a medicine ball (small load ball) full stretch to place it above your head. Let your waist and hip to send back the body to fall, in the formation of a lower legs parallel to the ground posture, keep your abdominal core parts tightened while keeping the medicine ball has been held high above his head. Then back to the initial explosive standing state, then repeat this action.

Repetitions: 10 times.

Tuck jump

With your feet shoulder-width approach sub-leg stand, then bend your knees should be moderate, your hands and elbows to keep an upcoming sports gesture (with convenient off). Up as much as possible to jump higher, so that your knees to your chest as possible stick, and then fall back as nimble on the ground. In this process needs to tuck tighten your body, and then repeating this several times a tuck jump.

Repetitions: 10 times.

Legs lunge squat jump

Initial action is standing, body upward jump, lunge squat state formation fell, this time let your left leg to form a lunge step forward, then backward to put your right leg, your arm is to sprint Players like (was about 90 degrees) of natural arm gesture. Fluency to do this action and allow the body to lunge squat in the end, then jump in the upward leaps in the process, so that your right leg to the front and change your change to the rear left leg to the next landing.

Repetitions: 10 times.

Little running and jumping and Haidilaoyue

Action is also standing start, first raised his right leg so that your right knee close to your chest began to trot forward. Your right foot already metatarsal ball (ie tiptoe posture) standing on the ground, this time the body begins to sink quickly to form a lunge squat state, and the right leg in front. Then in the case of this attitude, then the next explosive upward for the next little run, jump, this time it is to your right knee to lift the stick as the dominant chest. In a field about 20 yards long and from training to repeat this little run, jump and Haidilaoyue style training several times.

(Note: According to some other data, this action is actually two or three steps trot, and then followed by a step forward lunge leg squat, squat and then do a Haidilaoyue the gesture, and then jump in the explosive, the next Repeat that. went a certain distance, turns back on the line. So, the name of this action is to run, jump and Haidilaoyue small.)

Reps: 20 yards away and from doing this training.

Training Plan 2

Bobby

Starting the action is still standing, then squat down, and placing your hands on the floor, kick your feet while back, so you form a push-up gesture. Then quickly withdraw your feet together to form a squat state, then explosively jump up to complete a tuck jump action, so that your knees close to your chest. Such an operation was repeated several times.

Repetitions: 10 times.

Mountaineering style crawl

The initial state is a state action to prop up the body during pushups, and then try to let your left knee toward your chest, and then let your left foot metatarsal ball (ie toes) touches the ground. Next, let your right knee close to your chest, while keeping your right foot back to the initial state (this action is needed to complete the synchronization jump). Repeat this action, as if you are trying to run the same as in the same position.

Repetitions: 10 times.

Digital 4 mimicry crunches

Naturally lying back against the ground, let your knees bend properly. Let your one leg cocked to ride on your other leg, so you have to tilt the leg by which the outer part of the body, that is just part of your leg just above the ankle, just take your The other leg above the knee. The contralateral leg cocked with your hands on your back of the head (if Alice is right leg with his left hand), and then reverse the waist, and let your elbows to touch your leg that tilt knee. Repeat this action, the body on each side are repeated several times.

Repetitions: 10 times at each side of the body.

Training Program 3

Push-ups and dumbbell squat jump upward elected

(Standing) hands holding a pair of dumbbells to the starting state, complete a push-up jump squat movement, but this time do not need to tuck jump. When you return to the initial state of standing, the explosive to the starting position with two dumbbell clean and jerk lift to the state level with the shoulder, and then the two dumbbell elected them up. Then lower the dumbbells to the sides of your body weight, and repeat this set of actions.

Repetitions: 10 times.

Dumbbell push upward elected

The initial state is standing, your hands need each holding a dumbbell and highly placed and shoulders same level as if you immediately put them above his head like. Then push back your waist to hip parts of the body down to the squat state. From the squat posture in the end and then start up the process of moving up the momentum to make use of the explosive to lift the dumbbell over your head high. Then put down the dumbbell to the initial state, and then repeat this action.

Repetitions: 10 times.

Logging dumbbell training

Dumbbell snatch version

Stand with feet apart, feet shoulder width spacing, while the knees slightly bent, holding a dumbbell in each hand, and were placed in front of a light dumbbell around the legs of the thigh. Start stretching force from the ankle, through knee, waist and hips, the explosive power of up conduction, while the dumbbell (with a snatch in a similar way) raised over his head. This process, you should feel that you are trying to feel dumbbell thrown up on the ceiling.

Repetitions: 10 times.

 
健身教练||提高新陈代谢的训练计划 - 帅气生活 - 健身教练FITNESCOACH

常规训练之外提高新陈代谢的训练计划

消除多余的体脂,在你现有的身体条件的基础上更上一个新水平,这份促新陈代谢循环训练值得尝试。

在你身体上的多余的脂肪,就像附着在生锈螺丝上难缠的螺帽。你非常想把这该死的“螺帽”给拧掉。而且(出于种种原因)你必须要把它们拧掉。 现在就是好机会,或许你已经尝试了每一种你能够想到的脱脂方法,但是他们都没有什么太大效果。这样,你的减脂停滞了,所以,你本人也卡在这样的状态十分无 奈。

现实中当螺帽卡在生锈螺丝上的这种情况发生的时候,任何机械的或者自动修理车间的价值就体现出来了,这些机械办法是你在手头上解决这一难题 的最后的途径:你需要一个酒精喷灯。当你用酒精喷灯处理因生锈连在一块的螺帽和螺丝的时候,高温就能够破坏因为生锈产生的牢固粘结力,而且高温能够将物体 融化得小一点,当到达一定的临界点的时候,螺帽就很容易被拿下来了。

同理,对于减少脂肪,我们也是用类似的方法。当所有其他的方法都失败了,当你的饮食控制和有氧训练的“解决办法”没有办法解决该死的脂肪, 现在正是时候怒开你自己的酒精喷灯,让身上的油脂一次减干净,并且是全部减掉。你需要在常规训练之外,离开健身房之外,在家额外加一些脱脂的训练,在控制 训练量前提下,不会因为额外脱脂训练造成训练过量。

EPOC(运动后超量耗氧)减脂史诗

你可能此前已经听说过了运动后超量耗氧的说法。EPOC(运动后超量耗氧)就是一种气体大容器,它能够开启你的脂肪酒精喷灯,因为我们在这里倡导的这样类型的训练诱发了一种“缺氧”状态,这能够增加你的新陈代谢率并在你的训练之后维持长达16小时。这 就意味着当你做完了训练之后那个时间段,不管你是在学校,在工作,还是在睡觉,你的身体仍然在努力尝试着去消耗更多体内燃料,去寻找氧气,因为身体其自身 的需要存储氧气从而达到可让自己休息的平衡状态。这种状态给你的好消息是,它达到平衡过程主要是通过劫掠体内脂肪存储而完成的(言下之意,就是不消耗肌 肉)。

“这个EPOC运动后超量耗氧训练方法的效果是我们通常所做的稳定状态有氧训练所不能及的,”Ryan Whitton这么说,他是一位力量训练教练,执教于Austin, TX(奥斯汀,德克萨斯州)。“当 然了在你的训练计划中仍然是需要一些稳定状态的有氧训练的,这样能够帮助你改善恢复情况,同时能够加强你的心肌力量,但是论到从你身体上剥离脂肪的方面, 没有什么训练能够像这种循环式训练那样发生作用。循环训练能够在你的新陈代谢燃脂过程中轻易地操纵脂肪燃烧的速度。”

研究已经表明EPOC运动后超量耗氧的效应会根据你实施的某种训练的强度水平的提高而增强。所以,你很可能通过做一个低强度的45分钟的跑步机训练也能够燃烧相对更多的卡路里,而如果你让自己在每周完成2-3次时间很短但是强度很高的每次10分钟的促新陈代谢循环训练,那么你将会给自己的新陈代谢速率以一种更加深远的方式施加影响。

运动结束后,人体呼吸与心跳会逐渐恢复到安静休息水准的运动生理现象,是运动参与者经常面对与体验的人体生理反应;而且,在运动刚结束时的恢复速率较快,数分钟后,才开始出现缓慢的生理恢复状况。

早在1922年,英国生理学家 A.V. Hill 即提出氧债 (oxygen debt) 的理论与概念,用以说明运动后恢复期 (recovery period) 的摄氧量增加,在补充运动初期的氧不足 (oxygen deficit) 现象。然而,后来的研究发现,运动后的额外耗氧,简称 EPOC,不仅具有大于氧债的现象,而且,长期运动训练后的休息代谢率 (RMR) 增加现象,也不是简单的氧债概念所能说明。

尽管大部份的能量供应物质,皆在运动后数分钟内大致恢复,例如肌肉储存的 ATP、PC 与氧气等,但是在长时间的激烈运动后,某些能量代谢物质的恢复时间,例如肌肉肝糖的恢复,则可能长达一至两天之久。运动对于 EPOC 的影响,可能长达24小时或以上。运动的能量消耗,主要是以运动时的能量消耗为依据。但是,EPOC 也是因为运动才会形成的能量消耗,有必要视为是运动造成的能量消耗。因此,每次参与运动的能量消耗,应该是运动时的能量消耗与 EPOC 的和,而且运动形成的基础代谢率提高现象,反而是运动所以能够提高能量消耗的主要原因。

一般来说,EPOC 的起因包括 ATP 与 PC 的恢复、乳酸的排除 (氧化与再储存)、血红蛋白 (hemoglobin) 与肌红蛋白 (myoglobin) 含氧量的恢复、二氧化碳的排除、以及运动时贺尔蒙分泌的影响等。

不同的运动训练,在相同运动强度的情况下,EPOC 会不会有所不同要视乎运动参与者对于该运动的熟练程度。一般来说,经常同时进行多样化运动的运动参与者,以不同方式运动时,其 EPOC 并不会有所不同。当 运动的强度高于50﹪的最大摄氧量的强度时,EPOC 会显著的提高;健美运动的阻力训练强度较高、肌肉的负荷较重,因此训练后的 EPOC,会有显著高于跑步或脚踏车等运动的现象;在相同强度下、延长运动的时间 (1小时以内),会不会增加 EPOC 则没有一致的研究结果。

研究发现,如果把以最大摄氧量强度 70﹪的强度进行30分钟的脚踏车运动分为二次、分别进行15分钟运动时 (间隔 6小时、强度不变),EPOC 会显著的提高:二次15分钟的 EPOC 约为7.4公升氧气,一次30分钟的EPOC 约为5.3公升氧气。但是,对于RMR则不会有不同的影响。儘可能的增加运动次数,虽然不一定会增加运动时的能量消耗,但是,对于 EPOC 却具有显著的增进,达到增加能量消耗的效果。

在强度较低的条件下运动时,可以轻易延长运动的时间,而且脂肪参与提供能量的比例也会提高。但是,对于 EPOC 而言,强度较高的运动方式,反而可以提高脂肪在 EPOC 中的能量消耗量与消耗比例。如果以RMR的观点来看,单纯一次或数次的运动后额外耗氧,并不易形成RMR的显著增加;在长期参与运动的条件下,才能够透过能量代谢酵素的活性提高、自律神经系统反应的变化、活动肌构造与机能的变化等,达至提高RMR的效果。

整体而言,EPOC 的实际能量消耗状况,比起运动时的能量消耗複杂许多,运动方式、运动强度、运动时间、以及运动频率 (次数) 等,都或多或少影响到 EPOC 的多寡。对于一般运动参与者而言,适度的增加运动强度与运动的次数,可以有效增加 EPOC,提高运动的能量消耗。在长期参与运动后,更可以透过 RMR的显著提昇,达至每日增加能量消耗的效果。

收获着并快乐着

不管你是否愿意承认,涉及新陈代谢类型的训练的确很有趣,尽管它在难度上可能有点高。这种训练需要你动作迅速,训练中的动作总是在不断变 更,而且它迫使你使用自己的整个身体作为一个训练单元,也就意味着你的身体也在训练中不断移动,同样是在分组时间内完成特定动作,但这样的训练将代替平时 那种躯体保持不动的只做重复重量推举动作的训练方式,或者代替那种身体保持稳定状态的有氧训练。

你也可以用这样的方式在任何地方训练。不管你是在旅行的时候,时间有限的时候,或者你在离开健身房到家之前还希望再等一等(多练一会儿), 只要是你想让自己的新陈代谢系统被狠狠地冲击一下,那么这套训练中的大多数训练动作都是只包括你自身体重的,其他的一些训练则适当借助哑铃,这样你训练所 用的哑铃重量也只要保持恒定就可以达到训练效果。换句话说,这样的训练你不需要大量的时间、空间或者训练器械,你只需要有想甩掉冬天身体积累的那么点脂肪的欲望,并且完成这项需要坚持的工作。

“如果我将那些通过额外拓展的时间来实施这样的循环计划的人的训练效果展示给你看的话,”Whiton说,他是一位热衷于MMA综合格斗类 型训练的业余格斗爱好者,对于他的学员如此类型的训练教学很有经验,“你能够看到他们在体格上以及训练上的表现,你自己也将渴望得到像他们那样的训练结 果。如果你希望在夏天变得体脂更低,同时你也希望自己的肌肉运动知觉感受更敏感易受自身肢体控制,这份计划就是告知你应该如何做的。”

促新陈代谢循环训练计划

训练原理

在做本循环训练的过程中要保持连贯性,也就是训练动作之间没有休息停顿;然后,在完成了一个训练循环轮回后才休息60-90秒钟,当然了,训练循环的次数可以根据你的能力尽可能地制定多轮。当然了,这并不意味着你这样类型的循环训练每天都得做。对于大多数人,一周安排2-3次艰苦的促新陈代谢循环训练就已经足够了,因为在短短的24小时之内,你应该不能够从这种高强度的训练中获得恢复。另 外,如果你因为做这样的促新陈代谢循环训练妨碍了训练恢复的水平,就会负面影响你针对力量发展和增肌的各种训练计划,如果你用这样的促新陈代谢训练折磨自 己并持续地让你自己毫无底线地耗费体力,因此你不能够得到足够的恢复,这样你无法有足够的能力取得重要的进步。你的身体将体力不支,不能hold住,那么 你从训练中所获的进步就会立即减少。

“实施这个计划最好的成套训练的间隔时间是至少48-72小时,”Whitton这么说,“很多人认为如果他 们不能够保持持续的训练疲劳状态,他就不能够燃烧足够的脂肪,但事实根本不是这么回事。这样的训练安排是数量与质量并重的。我更愿意看到我的学员们实施这 样的训练计划,把自己搞到每周2次极其疲倦就很够意思了,然后其他时间就好好休息,不要用这样的计划来折磨自己。

训练计划1

药球(小负重球)置头部上方深蹲

双手持一个药球(小负重球)充分伸展将其放置到你的头顶上方。让你的腰臀部向后送,身体向下降,在形成一个低位双腿与地面平行的姿态,保持你的腹部核心部位收紧,同时保持药球一直高高举在头顶上方。然后爆发式地回到初始站姿状态,接下来重复这个动作。

重复次数:10次。

团身跳跃

以双脚与肩同宽的方式分腿站立,此时你的膝盖应适度弯曲,你的双手和肘部保持一个即将运动的姿态(方便配合起跳)。向上尽可能跳得更高,让你的膝盖尽可能贴向你的胸部,然后尽可能轻捷地落回到地面上。在这个过程中需要团身收紧你自己的身体,然后重复这种团身跳数次。

重复次数:10次。

分腿弓步蹲跳

起始动作为站姿,身体向上跳起,落下时形成弓步蹲状态,这个时候首先让你的左腿向前迈形成弓步,你的右腿则向后放,你的手臂则向短跑运动员 那样的(呈90度左右)的自然摆臂姿态。连贯流畅地做好这个动作并让身体弓步蹲到底,再跳起来,在向上跃起的过程中,让你的右腿换到前方而你的左腿换到后 方以便下一次落地。

重复次数:10次。

小跑跳与海底捞月

起始动作同样是站姿,首先抬起右腿让你的右膝盖靠近你的胸部开始向前的小跑。你的右脚则已跖骨球(即踮起脚尖的姿态)站在地面上,这个时候 快速地身体开始下沉形成弓步蹲的状态,并且右腿处在前方。然后在这个姿态的情况下,爆发式地向上再接下来进行下一次小跑跳,这一次则是让你的右膝盖作为主 导去抬起贴胸部。在一个约20码长的场地重复往返训练这个小跑跳与海底捞月式训练数次。

(注:根据另外的一些资料,这个动作其实是两三步小跑,然后再接向前迈腿弓步蹲,蹲下后再做一个海底捞月之姿态,然后在爆发式跳起,接下来就是如此重复。跑到一定距离,折返回来就行了。所以,这个动作的名称是小跑跳与海底捞月。)

重复次数:20码距离往返做此训练。

训练计划2

波比

起始动作依然是站姿,然后深蹲下来,并且把你的双手放置到地板上,你的双脚同时向后踢出,这样你就形成了一个俯卧撑的姿态。迅速地再把你的双脚一并收回形成深蹲状态,然后爆发式地向上跳起完成一个团身跳动作,让你的膝盖贴近你的胸部。这样的动作过程重复数次。

重复次数:10次。

登山式爬行

起始状态是俯卧撑动作撑起身体时的状态,然后努力让你的左膝盖靠向你的胸部,然后让你的左脚跖骨球(即脚尖)接触地面。接下来,让你的右膝 盖贴近你的胸部,同时让你的右脚返回初始状态(这个动作同步完成是需要跳跃的)。重复这个动作,就仿佛你在这个同样的位置努力奔跑一样。

重复次数:10次。

数字4拟态仰卧起坐

自然地背部靠地面平躺,让你的膝盖处适当弯曲。让你的其中一条腿翘起来搭在你的另一条腿上,这样你已经翘起的哪一条腿靠身体外侧的部分,也 就是正好略高于你那条腿脚踝的部分,正好搭在你的另一条腿的膝盖上方。把与你翘起的那条腿对侧的手放在你的脑后部(若翘右腿则用左手),然后扭转腰部,并 让你的肘部去触碰你那翘起的腿的膝盖。重复这个动作,身体每侧均重复数次。

重复次数:身体每侧边做10次。

训练计划3

哑铃俯卧撑深蹲跳与向上推举

(站姿)双手持一对哑铃为起始状态,完成一个俯卧撑深蹲跳的动作,而这次不需要做团身跳。当你回到初始的站姿状态时,爆发式地将两只哑铃用挺举的预备姿势举到与肩同水平的状态,然后将两只哑铃向上推举起来。然后放下哑铃重物至你的身体的两侧,重复这一套动作。

重复次数:10次。

哑铃推进式向上推举

起始的状态是站姿,你的双手需各持一个哑铃并将其放在和肩膀同水平的高度,就好像你马上要把它们举过头顶一样。然后向后推送你的腰臀部位, 身体下降至深蹲状态。从深蹲到底的姿态再开始,向上的过程中利用向上运动的动量让哑铃爆发式地举起高过你的头顶。然后再把哑铃放下至初始的状态,再重复这 个动作。

重复次数:10次。

 

哑铃伐木训练

哑铃版抓举

以双脚分开站立,脚间距与肩同宽,同时双膝略微的弯曲,双手各持一只哑铃,并分别把哑铃轻放到左右两腿大腿的前部。从脚踝开始伸展发力,通 过膝盖、腰臀部,将爆发式的力量向上传导,并同时将哑铃(用抓举类似的方式)举起过头顶。这个过程中,你应该感受到你正在尝试将哑铃向上抛到天花板上的感 觉。

重复次数:10次。

 

 -----

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