重訓腿是否對長跑有所幫助? - 路跑 Road Running
By Zenobia
at 2013-11-20T09:39
at 2013-11-20T09:39
Table of Contents
小弟目前運動是重訓搭配慢跑
重訓 1.3.5
慢跑 2.4.日
在半年前將練腿的訓練排入課表中
撇開其他部位訓練,以腿部課表而言包含
1.仰臥腿蹲舉
2.協板機械蹲舉
3.前抬腿
4.蹬小腿
大概是這樣,通常都以機械輔助為主,有時候擔心受傷不敢做太重
練腿的課程固定為星期5,但是目前來說每次練完腿都會酸個2.3天
這樣就會衝擊到星期日的練跑
每次感覺都會很無力...腿很酸
如果再操一點下星期2還是會感覺到疲勞
長期下來感覺腿部都會相當疲憊,練跑效率就會每況愈下
有人說慢跑與重訓所運用的肌力不同
分別是白肌和紅肌
恩~這資料我也爬文過
有些文章也說適當的重訓對慢跑很有幫助
只是目前感覺好像是相互衝擊 = =
畢竟慢跑(肌耐力)和重訓(爆發力)很難相輔相成...
不知道一些長跑好手是否都會固定重訓來提高腿部效能呢?
--
重訓 1.3.5
慢跑 2.4.日
在半年前將練腿的訓練排入課表中
撇開其他部位訓練,以腿部課表而言包含
1.仰臥腿蹲舉
2.協板機械蹲舉
3.前抬腿
4.蹬小腿
大概是這樣,通常都以機械輔助為主,有時候擔心受傷不敢做太重
練腿的課程固定為星期5,但是目前來說每次練完腿都會酸個2.3天
這樣就會衝擊到星期日的練跑
每次感覺都會很無力...腿很酸
如果再操一點下星期2還是會感覺到疲勞
長期下來感覺腿部都會相當疲憊,練跑效率就會每況愈下
有人說慢跑與重訓所運用的肌力不同
分別是白肌和紅肌
恩~這資料我也爬文過
有些文章也說適當的重訓對慢跑很有幫助
只是目前感覺好像是相互衝擊 = =
畢竟慢跑(肌耐力)和重訓(爆發力)很難相輔相成...
不知道一些長跑好手是否都會固定重訓來提高腿部效能呢?
--
Tags:
路跑
All Comments
By Carolina Franco
at 2013-11-25T01:26
at 2013-11-25T01:26
By Tristan Cohan
at 2013-11-29T17:13
at 2013-11-29T17:13
By Poppy
at 2013-12-04T08:59
at 2013-12-04T08:59
By Mason
at 2013-12-09T00:46
at 2013-12-09T00:46
By Tracy
at 2013-12-13T16:33
at 2013-12-13T16:33
By Una
at 2013-12-18T08:20
at 2013-12-18T08:20
By Gilbert
at 2013-12-23T00:06
at 2013-12-23T00:06
By Kelly
at 2013-12-27T15:53
at 2013-12-27T15:53
By George
at 2014-01-01T07:40
at 2014-01-01T07:40
By Quanna
at 2014-01-05T23:27
at 2014-01-05T23:27
By Suhail Hany
at 2014-01-10T15:13
at 2014-01-10T15:13
By Susan
at 2014-01-15T07:00
at 2014-01-15T07:00
By Doris
at 2014-01-19T22:47
at 2014-01-19T22:47
By Barb Cronin
at 2014-01-24T14:34
at 2014-01-24T14:34
By Megan
at 2014-01-29T06:20
at 2014-01-29T06:20
By Xanthe
at 2014-02-02T22:07
at 2014-02-02T22:07
By Skylar DavisLinda
at 2014-02-07T13:54
at 2014-02-07T13:54
By Caroline
at 2014-02-12T05:41
at 2014-02-12T05:41
By Ivy
at 2014-02-16T21:27
at 2014-02-16T21:27
By Jake
at 2014-02-21T13:14
at 2014-02-21T13:14
By Yedda
at 2014-02-26T05:01
at 2014-02-26T05:01
By Damian
at 2014-03-02T20:48
at 2014-03-02T20:48
By Joe
at 2014-03-07T12:34
at 2014-03-07T12:34
By Elvira
at 2014-03-12T04:21
at 2014-03-12T04:21
By Tom
at 2014-03-16T20:08
at 2014-03-16T20:08
By Necoo
at 2014-03-21T11:55
at 2014-03-21T11:55
By Caitlin
at 2014-03-26T03:41
at 2014-03-26T03:41
By Todd Johnson
at 2014-03-30T19:28
at 2014-03-30T19:28
Related Posts
請問還有櫻花馬團報嗎?
By Charlie
at 2013-11-20T09:07
at 2013-11-20T09:07
台中舒跑杯
By Brianna
at 2013-11-20T02:38
at 2013-11-20T02:38
1026 重量盃路跑賽
By Irma
at 2013-11-20T00:05
at 2013-11-20T00:05
請問IT Band?
By Kristin
at 2013-11-19T23:58
at 2013-11-19T23:58
訓練方式
By Joseph
at 2013-11-19T23:12
at 2013-11-19T23:12