Training Workouts Generator
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Workout Example
重整優化入門課表
重整優化入門課表
© KFCS 徐國峰
Mobility
Subsport Id
23 分
Total Time
Name | Durations | Set |
---|---|---|
髖關節活動:仰姿-翹腳推膝 | 01:00 | x 1 |
髖關節活動:坐姿-腳掌互觸 | 01:00 | x 1 |
髖關節活動:單膝跪姿-拉起腳掌 | 01:00 | x 1 |
肩關節活動 | 03:00 | x 1 |
小腿按摩:前側 | 01:00 | x 1 |
小腿按摩:後側 | 01:00 | x 1 |
大腿按摩:內側 | 01:00 | x 1 |
大腿按摩:外側 | 01:00 | x 1 |
大腿按摩:前側 | 01:00 | x 1 |
大腿按摩:後側 | 01:00 | x 1 |
按摩:肩胛骨 | 01:00 | x 1 |
按摩:按肩膀窩甩手 | 01:00 | x 1 |
棒式:雙手雙腳支撐地面不動 | 00:30 | x 3 |
休息 | 00:30 | |
弓步:向前走 | 00:30 | x 3 |
休息 | 00:30 | |
髖關節活動:單膝跪姿-鴿式 | 01:00 | x 1 |
髖關節活動:四足跪姿-臀部前後移動 | 01:00 | x 1 |
髖關節活動:坐姿-腳掌互觸-臀部前後移動 | 01:00 | x 1 |
Description
先有活動度,才有穩定度。有了穩定度,動作才會有力量,跑姿的效率才會出來,所以活動度是力量和技術的根本。
比方說:有一位跑者的髖關節活動度受限,那他/她的小腿就勾不起來,此時不管練再多力量和間歇,速度都會被受限的關節卡住了。
此課表可視為比較長且稍微有強度的暖身動作組合。
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Difficulty | Type | |
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Advanced | Mobility | |
Simple | Pull | |
Simple | Stability | |
Simple | Pull | |
Advanced | Pull | |
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Simple | Mobility | |
Advanced | Stability | |
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Simple | Stiffness | |
Advanced | Elastisity | |
Simple | Mobility | |
Advanced | Mobility | |
Simple | Stiffness | |
Advanced | Stiffness | |
Advanced | Stiffness | |
Advanced | Pull |