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出差健身兩不誤:職業(yè)登山人為你量身打造10分鐘訓(xùn)練方案

出差健身兩不誤:職業(yè)登山人為你量身打造10分鐘訓(xùn)練方案

Adam Lashinsky 2014年07月03日
康拉德?安克是一位聞名于世界的登山家,深諳健身訓(xùn)練之道。他特地為需要經(jīng)常出差的商務(wù)人士量身打造了一套行之有效的健身方案。

????基本程序:

????1)俯身觸摸腳趾,做10次

????2)肩,肘,腕和手指朝每個(gè)方向轉(zhuǎn)動(dòng)10次(血液通過(guò)離心力轉(zhuǎn)移至雙手,天氣寒冷的時(shí)候,大家尤其需要做這些動(dòng)作)

????3)20個(gè)弓步(一條腿向前跨出,然后向下屈膝,形成一個(gè)90度的角)

????4)10次起坐(仰臥,膝蓋彎曲,雙腳平放在地面;向前卷起身體至垂直姿勢(shì);反向恢復(fù)到初始姿勢(shì))

????5)5到20個(gè)俯臥撐(75%的能量)

????6)1分鐘髖關(guān)節(jié)伸展:握緊雙手,胳膊肘支在膝蓋上,保持下蹲姿勢(shì),伸展臀部

????7)4組平板支撐:保持平板支撐姿勢(shì)(就像俯臥撐那樣,但前臂要平貼地面),每個(gè)動(dòng)作維持一分鐘。依次是:面朝下(使用雙臂),面朝左(使用單臂),面朝下(使用雙臂),面朝右(使用單臂)。全程用腳趾支撐身體,雙臂和雙腿保持不動(dòng)。

????8)1分鐘側(cè)立:站立,用一條腿保持平衡,把另一條腿舉到前面;站立,用一條腿保持平衡,抓住另一條腿的腳踝,向身后拉。

????這些基本的健身動(dòng)作大約需要10到15分鐘,可以重復(fù)進(jìn)行,也可以把它作為日常目標(biāo)。

????鍛煉時(shí),我總是想象即將到來(lái)的攀登活動(dòng)。就技術(shù)層面而言,這些動(dòng)作都非常精確。我可以在沒(méi)有壓力的情況下,排練手腳的位置,提高眼睛和手腳之間的協(xié)調(diào)性。許多登山者站立時(shí)總會(huì)演練這些動(dòng)作,它們就像是一組特殊的太極拳。(財(cái)富中文網(wǎng))

????譯者:葉寒

????The workout

????Find a location that has an optimum running path and an adjacent park.

????1.) 5-minute run / skip / walk warm-up / shake out

????2.) Open and close your hand repeatedly

????Basic routine:

????1.) 10 stretches to touch your toes

????2.) 10 shoulder, elbow, wrist, finger rotations, in each direction (the centrifugal force that moves blood to your hands is a good tip to move blood to your hands when it is cold out)

????3.) 20 lunges (step forward with one leg and bend down to create a 90-degree angle)

????4.) 10 stand-ups (lay on your back with knees bent and feet flat on ground; roll forward to upright standing position; reverse to return to original position)

????5.) 5 to 20 push-ups (75% capacity)

????6.) 1 minute of a fixed line hip stretch: Clasp your hands and bring your elbows down to your knees, in a squat, to extend hips

????7.) 4 x 4 plank: Hold a plank position (like a push-up, but with forearms flat against the ground) for one minute each facing down (both arms), left (one arm), down (both arms), right (one arm) using your core to support your body and keeping arms and legs immobile.

????8.) 1 minute each side: Stand and balance on one leg, raising the other in front of you; stand and balance on one leg, pulling the other behind you by grabbing the ankle.

????This foundation for fitness takes between 10 and 15 minutes and can be repeated or as a daily goal.

????During my workouts I visualize an upcoming climb. On a technical route the moves are very precise. I can rehearse a foot or hand placement with no pressure and improve that eye/extremity coordination. Many climbers will rehearse the moves while standing, a unique form of shadow boxing.

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