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我利用跳箱盖训练九年级体育特长生的几种“斜面训练法”特别行之有效,现介绍给大家,供研讨之用。1.头高脚低的负重练习:头朝高处斜躺在跳箱盖或专用仰卧起坐斜板上,双手持握包裹好的10斤杠铃片放于胸前或脑后进行负重仰卧起坐练习。2.头低脚高的练习:头朝低处仰躺在斜放的跳箱盖上,双脚勾住跳箱盖的侧面。双臂在胸前抱住杠铃片,然后用力将上体向上抬起,直到上体与双腿垂直,整个过程中大腿保持静止,停留3~5秒后,再继续练习。
I use the kickboxing cap to train several types of “slope training methods” for the ninth-grade sports specialty students. It is especially effective and is now introduced to everyone for research purposes. 1. Head-heavy weight-bearing exercise: head tilted high on the jump cover or dedicated sit-up sloping board, both hands holding a wrapped 10 kg barbell piece placed on the chest or back of the brain for weight-bearing sit-ups Exercise. 2. Head-down exercises: Head down and lie on the tilt cover, with your feet hooked on the sides of the tumble cover. Hold your barbells in front of your chest with your arms, and then use force to lift the upper body upward until the upper body is perpendicular to the legs. During the entire process, the thighs remain stationary. After 3 to 5 seconds, continue practicing.