肩扛30公斤沙包 跑50m折返速成訣竅? - 路跑 Road Running

By Oscar
at 2012-04-27T09:47
at 2012-04-27T09:47
Table of Contents
※ [本文轉錄自 FITNESS 看板 #1FcVesHX ]
作者: official (http) 看板: FITNESS
標題: [討論] 肩扛30公斤沙包 跑50m折返速成訣竅?
時間: Fri Apr 27 09:45:24 2012
後天要去參加一個比賽
也就是要般30公斤沙包肩扛50公尺折返
還要在17秒內
我本來以為很簡單,不過昨天測試後 好像有點難度@@
本人175cm 63kg 高中跟當兵百米在13秒上下..
3000公尺約13分鐘..耐力ok 爆發力就不太行..
退伍後上班五年都沒運動過了
比賽一方面會緊張,只有一次機會,又怕跌倒,所以時間都慢了下來
又要般重30kg 等於自身的一半,又要固重心.折返時的速度又會減為0
第一次暖身完18秒..第二次17秒多..
希望可以在13秒內完成
從第上班到肩上開始跑就3秒了 所以每25m只能5秒 等於一秒要6步(1步80cm)
感覺跟音速小子一樣@@
請問我只有兩天的時間要怎麼辦到?
目前有想到幾個要點, 1.速度腳程要增加 2.熱身暖身要足夠 3.不能緊張
1.有相關的跑前熱身影片嗎?
2.我上場前噴雞樂有用嗎?(可以增加耐力)
3.怎麼增加速度呢?(兩天內)
17秒決定我的一生..真的很用心準備,不想功敗垂成@@
--
作者: official (http) 看板: FITNESS
標題: [討論] 肩扛30公斤沙包 跑50m折返速成訣竅?
時間: Fri Apr 27 09:45:24 2012
後天要去參加一個比賽
也就是要般30公斤沙包肩扛50公尺折返
還要在17秒內
我本來以為很簡單,不過昨天測試後 好像有點難度@@
本人175cm 63kg 高中跟當兵百米在13秒上下..
3000公尺約13分鐘..耐力ok 爆發力就不太行..
退伍後上班五年都沒運動過了
比賽一方面會緊張,只有一次機會,又怕跌倒,所以時間都慢了下來
又要般重30kg 等於自身的一半,又要固重心.折返時的速度又會減為0
第一次暖身完18秒..第二次17秒多..
希望可以在13秒內完成
從第上班到肩上開始跑就3秒了 所以每25m只能5秒 等於一秒要6步(1步80cm)
感覺跟音速小子一樣@@
請問我只有兩天的時間要怎麼辦到?
目前有想到幾個要點, 1.速度腳程要增加 2.熱身暖身要足夠 3.不能緊張
1.有相關的跑前熱身影片嗎?
2.我上場前噴雞樂有用嗎?(可以增加耐力)
3.怎麼增加速度呢?(兩天內)
17秒決定我的一生..真的很用心準備,不想功敗垂成@@
--
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