短跑训练六步曲

• 作 者: 李佳湛
• 机 构: 广州市番禺区石碁第三中学,
• 出 处: 田径
• 发表日期: 2007年09期
• 关键词: 短跑训练 稍宽 到快 柔韧性 下肢 栏架 上肢 手握 短跑技术 后蹬

一、腰髋练习以往人们对下肢、上肢的研究较多,发展其力量的手段很多,而忽略了短跑动力的发动机——腰髋。腰髋的柔韧性和力量不好,在跑的过程中就耸肩后仰,下肢不能充分折叠。腰髋练习的方法有:(一)面对肋木两手握稳,两脚左右开立,比肩稍宽。体前做高抬交叉,速度由慢到快。

First, waist hip exercise People in the past on the lower limbs, upper limbs more research, the development of many means of power, while ignoring the sprint engine power - waist and hip. Waist hip flexibility and strength is not good, in the process of running shrug shoulders, lower limbs can not be fully folded. Waist hip practice methods are: (a) face the two hands holding the rib steady, left and right legs open, slightly wider shoulder to shoulder. In front of the body to do high cross, slow to fast speed.