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对于腰腹肌群传统的力量训练方法多是采用俯卧抬上体、仰卧起坐等手段,但这与跑动过程中人体各个相关的大肌群收缩顺序差异较大,训练效果不甚理想。为解决传统教学训练的不足,笔者采用提高肌肉最为有效的超等长训练方法,即现代以髋为轴的大腿前摆与后摆神经-肌肉协调理论相适应的腰腹力量训练法,以及改进跑的专门练习等方法以实现对能量高效率地利用,取得了较好的100米教学训练效果。先进的短跑摆动技术需要通过运动员强大的髂腰肌、腹直肌的腰腹力量去完成大腿的快速前摆,臀大肌、股二头肌等股后肌群迅速的伸髋动作。如
Traditional methods of strength training for lumbar and abdominal muscles are mostly prone to lift the body, sit-ups and other means, but with the human body during the run-off all the major muscle groups vary greatly in the contraction sequence, the training effect is less than ideal. In order to solve the shortage of traditional teaching and training, the author uses the super-long training method that is the most effective way to improve the muscles, that is, the modern waist hip strength training method that adapts to hip-axis thigh anterior-posterior nerve-muscle coordination theory, Run specialized exercises and other methods to achieve the efficient use of energy, made a good 100-meter teaching and training results. Advanced sprint swinging technique requires the rapid hip extension of the posterior femoral muscles of the thigh, the gluteus maximus, the biceps femoris, etc. through the waist and abdomen forces of the athlete’s powerful iliopsoas and rectus abdominis. Such as