c******i
发帖数: 94 | 1 犯懒的可以用谷歌翻译来翻译。
Achieve “Real” Flexibility For me, every practice, every workout, every
match starts the same way: ten to fifteen minutes of movement. That’s
running or biking in the fitness center, followed by dynamic stretching on
the sidelines. None of this is too intense—it’s just to warm up my muscles
. If I’m on the bike, it’s set on level 1 or 2. Because I must be
extremely aware of the potential for injury, I don’t play even a fun
exhibition charity match without a proper warm-up. Safety first.
Next I do dynamic stretching, which really wakes up my body. If you’re not
familiar with this term, understand that there are two kinds of stretching:
static and dynamic. Static stretching is what we did as kids in gym class,
which is to hold a stretch for thirty seconds. That doesn’t help me much.
Once I learned dynamic stretches (which I explain in detail on the coming
pages), I could feel that my body was truly ready for a good workout. I
could also feel a new kind of effortless flexibility.
To me, “real” or “true” flexibility isn’t whether I can reach down and
touch my toes (though I can). It’s not about being a contortionist. It’s
about whether my body can execute the movements I need to win. Dynamic
stretching helps get me there because “dynamic,” or movement-based,
stretching is all about real-world actions. That’s why I love it: It makes
everything I do easier. Dynamic stretching also stimulates your central
nervous system and increases blood flow as well as strength and power
production. So, really, it’s the ideal warm-up for any activity.
My recommendation: Do five minutes of light jogging or stationary cycling to
ease your body into activity and raise your heart rate. Then go right into
these dynamic stretching exercises. Do ten reps of each without resting (as
your body becomes conditioned to these moves, you can increase the reps to
fifteen or even twenty). It shouldn’t take you more than five minutes to
run through them, and once you do, you should be sweating. That’s a good
thing—you’re putting the warm in warm-up.
Jumping jacks. You probably know how to do them, but if not: Stand with your
feet together and your hands at your sides. In one simultaneous movement,
raise your arms above your head and jump up enough to spread your feet wide,
then quickly reverse the movement and repeat.
Walking high knees . Stand with your feet shoulder-width apart. Keeping your
shoulders back and your back straight, raise your left knee as high as you
can and step forward. Repeat with your right leg. Continue to alternate back
and forth.
Walking high kicks . Stand with your feet shoulder-width apart. Keeping your
knee straight, kick your right leg up and reach out with your left arm to
meet it—as you simultaneously take a step forward. As soon as your right
foot touches the floor, repeat the movement with your left leg and right arm
. Alternate back and forth.
Squat thrusts (a.k.a. burpees) . Stand with your feet shoulder-width apart
and your arms at your sides. Lower your body as deep as you can into a squat
. As you squat down, place your hands on the floor in front of you, shifting
your weight onto them. Kick your legs backward, so that you’re now in a
push-up position. Quickly bring your legs back to the squat position. Stand
up and repeat.
Lunge with side bend . From a standing position, step forward with your
right leg and lower your body until your right knee is bent at least ninety
degrees (don’t let your left knee touch the ground). As you lunge, reach
over your head with your left arm as you bend your torso sideways to your
right. Reach for the floor with your right hand if you need extra balance.
Return to the starting position.
Complete your reps, then switch legs for the same number of reps. Reverse
lunge with backward reach . From a standing position, step back with your
right leg, lowering your body until your left knee is bent at least ninety
degrees (don’t let your right knee touch the ground). As you lunge, keep
your torso facing forward, but reach your arms back over your shoulders and
to the left. Reverse the movement to come back to the starting position.
Complete your reps, then step back with your left leg and reach over your
right shoulder for the same number of reps. Low side-to-side lunge . Stand
with your
Low side-to-side lunge . Stand with your feet about twice shoulder-width
apart, facing straight ahead. Clasp your hands in front of your chest. Shift
your weight to your right leg and lower your body by dropping your hips and
bending your right knee. Your lower left leg should be nearly parallel to
the floor. Your right foot should remain flat on the floor. Without raising
yourself back up to a standing position, reverse the movement to the left.
Alternate back and forth.
Inverted hamstring . Stand on your left leg, your knee bent slightly. Raise
out your right foot slightly off the floor. Your arms should be at your
sides. Without changing the angle in your left knee, bend at your hips and
lower your torso until it’s parallel to the floor and your right leg is
extended out behind you.
As you bend over, raise your arms straight out from your sides until they’
re at shoulder level, your palms facing down. Your right leg should stay in
line with your body as you lower your torso.
Return to the start. Complete the reps on your left leg, then do the same
number on your right.
Inchworm . Stand with your legs straight, and while keeping them straight,
bend over and brace your hands on the floor (you may have to bend your legs
to do this, but do the best you can). Walk your hands forward as far as you
can without allowing your hips to sag. When your body is stretched out,
pause, then take small steps with your feet toward your hands as your butt
rises back into the air and your body pikes. The entire motion mimics an
inchworm. That’s one repetition. Do five forward, and then five more in
reverse. To reverse the movement, bend over and brace your hands on the
floor, then walk your feet backward as far as you can. Once you’re
stretched out, pause and slowly walk your hands back toward your feet as
your butt rises and your body pikes. | a*****0
发帖数: 6788 | 2 great routines, thanks a lot for sharing | c******s
发帖数: 2163 | | a*****0
发帖数: 6788 | 4 剧烈运动完后的stretch应该是static还是dynamic？ | T******1
发帖数: 158 | 5 Thanks for sharing. Can be translated to any sport.
muscles
not
stretching:
【在 c******i 的大作中提到】
: 犯懒的可以用谷歌翻译来翻译。
: Achieve “Real” Flexibility For me, every practice, every workout, every
: match starts the same way: ten to fifteen minutes of movement. That’s
: running or biking in the fitness center, followed by dynamic stretching on
: the sidelines. None of this is too intense—it’s just to warm up my muscles
: . If I’m on the bike, it’s set on level 1 or 2. Because I must be
: extremely aware of the potential for injury, I don’t play even a fun
: exhibition charity match without a proper warm-up. Safety first.
: Next I do dynamic stretching, which really wakes up my body. If you’re not
: familiar with this term, understand that there are two kinds of stretching:
| T******1
发帖数: 158 | 6 应该是static吧。要cool down了。
【在 a*****0 的大作中提到】
: 剧烈运动完后的stretch应该是static还是dynamic？
| T******1
发帖数: 158 | | T****x
发帖数: 950 | 8 不错，mark,下次试试
【在 T******1 的大作中提到】
: 看图说话
| T****x
发帖数: 950 | 9 不错，mark,下次试试
【在 T******1 的大作中提到】
: 看图说话
| j*********n
发帖数: 74 | |
|
