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女生也想练力量 从何入手?

2017-10-24 09:31:49   访问量:

湖南弟兄体育文化有限公司,湖南长沙体育器材,体育用品,户外路径,健身器材,跑道场地施工,万博manbetx官网,PVC地板,户外健身器材,体育器材,场地施工,长沙户外路径
  经常性使用器械式的器材作训练,或是有用自由重量,但是却没学过正确的技巧,及没有经常性做杠铃和徒手训练的人我们称之为力量训练新手。
  即使你已经出入健身房多年,然后在健身房做一些二头肌三头肌的训练,使用史密斯机做squat等动作,和使用其他的训练机健身,你仍是一名新手。简单来说,如果你无法正确执行一些基本动作(或是你无法确定自己的技巧是否正确)如深蹲,硬举,伏地挺身,肩推,弓步,引体向上等复合式动作。现在让我们来看看几个给女性力量训练新手的训练小诀窍吧!

1、学习正确的动作  
  对于初学者来说,你唯一要关注的就是你的动作质量。深蹲硬拉的时候是否能保持躯干稳定中立,正确的重心,是否能利用髋关节的力量;卧推的时候是否能保证肩带的稳定,是否能控制杠铃的运动轨迹,练背的时候能够正确启动背肌而不是手臂...这些都是需要花时间去学习的!在初学力量训练时,一定要花时间学会正确执行动作。千万不要让自己一开始就学到错误的姿势,最后要改掉坏习惯就难了。
2、全心全意练习基本动作
  如果你终于决定要开始力量训练了,在头几个月的训练时期,请专注在基本动作的练习。每个基本动作都有一定要记得的操作方式,试想看看如果要你背口诀(或什么武功秘笈),是6个口诀比较好记,还是20个好记?当你的身体开始做负重训练时,也是一样的道理,没有必要一下子就让你的身体记忆太多的动作,这样并没有多大的好处。
3、专注在让自己变得强壮
   不管你们的主要目标是什么,都请先把专注力放在让自己变得更强壮,而非一心想着六块肌或翘臀小蛮腰。专心致力于强化力量,不仅是让新手获得训练效果的最佳方法,也能大大激励人心。新手的力量在训练初期通常进展地很快,每周一点一滴变得更强壮,是一个很正面的进步。当你能够熟练掌握基础动作时,你就该给自己一些挑战,让自己变得更强壮!多数女生都还停留在举起5磅粉色小哑铃的世界里,这样的训练是不会给你带来任何改变的!

摘自健身吧,湖南弟兄体育为您编辑。

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