《經典回顧》 運動與健康促進相關議題系列— 核心運動系列 ~大特殊健康促進園地(DataSu Health Promotion CORNER)~ 排名前十：核心運動 強壯的核心肌力是正確展現肌力訓練的根本，幫你舉起最大的重量和減低傷害的危險。有很多不同的技巧，可以讓核心肌力訓練有所變化和避免高原期。下列有一些訓練方法可以搭配你的訓練。 前3項核心訓練(10, 9和8)是靜態的地板運動，要求很少或沒有動作；肌肉維持不變的張力確認肌肉在做功。進步是由每個運動的持續時間或減少身體支撐的面積而定。 接下來3項核心訓練(7, 6和5)是動態地板運動，完成這些訓練不需要負荷重量。它們和靜態訓練不同，因為在運動時它們需要有動作。 核心運動4和3是靜態瑞士球運動。瑞士球是不穩定的球體，當你的主要肌群在工作時，需要幫忙支持肌群來平衡你自己和球體。找一個中等大小的球，要完全充氣，但要留一點可壓縮的空間。 最後，核心運動2和1 是動態瑞士球運動：這個運動訓練需要動作，針對選定的肌群訓練。 第9項核心運動 伏地撐體 伏地撐體運動的動作和撐體是一樣的，唯一不同點是以伏地挺身姿勢支撐。伏地撐體運動訓練了核心、胸部和二頭肌肌群。這是一個很棒的運動，可以當作整組運動的結束運動，它幾乎可以讓你上半身的肌群累癱。 Top 10: Core Exercises A strong core is essential to correctly perform strength training exercises, to lift a maximum amount of weight and to reduce your risk of injuries. There are many different techniques you can use to vary your core training and avoid a plateau. Here are a few drills to incorporate into your workout. The first three (10, 9 and are static floor exercises, which require little or no movement; constant tension on your muscles ensures that they are working . Improvement is marked by the increased duration of each exercise or the reduction of your support base. The following three (7, 6 and 5) are dynamic floor exercises, which are done without weights. They are different from static training because they require movement throughout the exercise. Exercises 4 and 3 are static Swiss ball exercises. A Swiss ball is unstable, so the main muscles you are working will need the help of supporting muscles to balance you and the ball. Find a medium-sized ball that is fully inflated, but still allows for some give. Finally, exercises 2 and 1 are dynamic Swiss ball exercises: Movement is required throughout these drills to target the selected muscle groups. Number 9 Pushup plank This exercise is the same as the plank, except that you are in a pushup position. The pushup plank works the core, chest and biceps. This is a great exercise to end your workout with; it will fully fatigue almost every muscle in your upper body. (Article by By Jeff Bayer, from askmen/top_10/fitness_top_ten/53_fitness_list.html, Photo from strengthandsweat.wordpress/2012/09/11/motivation-tuesday/) ~請大家大力轉貼分享，把健康促進訊息，傳達給您關心的朋友。謝謝!~
Posted on: Thu, 19 Sep 2013 11:16:10 +0000
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