加强脚腕力量能够提升平衡和运动能力,减少运动伤害。下面我们来介绍一些加强脚腕力量的方法。
步骤
方法 1 的 9:
转脚腕
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1
坐在椅子上,把跳绳或长绳子踩在脚下。
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2
拉住绳子两头,向左拉使脚腕左倾。
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3
对抗绳子的拉力,脚腕发力右转。
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4
脚腕右倾之后,将拉力转向右边,脚腕发力向左转。
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5
重复以上动作,换另外一边做同样的练习。
方法 2 的 9:
脚腕活动度练习
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1
坐下,把左脚放在右腿上。
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2
把大脚趾想象成笔,活动脚腕从A写到Z。
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3
换腿,把右脚放到左腿上,重复以上练习。
方法 3 的 9:
负重勾脚
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1
用绳子绑住轻重量哑铃的两头,确保中间挂在勾起的脚面上时可以形成一个三角形。
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2
坐在椅子上,把绑好的哑铃挂在脚面上靠近脚趾下方的位置,腿稍放低。
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3
脚腕发力,重复勾起哑铃。
方法 4 的 9:
提踵
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1
站在地上,脚趾向前。
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2
提起脚后跟用前脚掌站立,然后放下脚跟。
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3
如此重复直到力竭。这个动作对小腿肌肉也是很好的锻炼。
方法
5
方法 5 的 9:
点脚尖
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1
坐在椅子上。
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2
脚跟先落在平地上,把脚尖点起再放下。
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3
先定下目标,连续点脚尖一分钟,然后再试着延长时间或加快速度。
方法
6
方法 6 的 9:
压脚跟
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1
在地上放一本比较厚的书,如电话黄页。
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2
前脚掌站上去,确保脚跟下沉时可以着地,如果书太厚脚跟挨不到地面,换本薄一点的。
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3
提起脚跟,和书面成90°角。
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4
保持这个姿势几秒钟,然后脚跟落地。
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5
重复以上动作直到力竭。书的厚度不合适的话可以考虑撕掉一半。
方法
7
方法 7 的 9:
本体感觉训练
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1
找一个稳定的四条腿的椅子,用弹力绳绑在其中一条腿上。
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2
左脚放进弹力绳圈里,身体左侧靠近椅子。
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3
扶住椅子,左腿经右腿前侧向外侧拉弹力绳,尽力拉到最远。重复该动作。
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4
转身,身体右侧靠近椅子,右脚放进弹力绳圈,重复左侧的练习。
方法
8
方法 8 的 9:
平衡板
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1
见如何制作平衡板。
方法
9
方法 9 的 9:
脚腕划圈
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1
坐在椅子上。
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2
一条腿架到另一条腿上。
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3
转动脚腕划圈。
小提示
- 脚腕划圈能够很好地活动关节,帮助脚腕恢复。
- 跳绳能够加强踝关节周围的肌肉和韧带,从而使脚腕更有力。
- 坚持每天锻炼才能达到最佳效果。
- 单腿站立也能锻炼脚腕,想要加大难度可以试试闭上眼睛,或者单腿站立传球或控球。
- 先练哪只脚都无所谓,但两边运动量一定要平衡。
- 如果没有弹力绳,可以从旧内裤或短裤上剪下松紧带来代替。
- 刚开始可以安排隔几周徒步一次,然后逐步提高难度(如增加次数,走山路,增加坡度,加长距离等)
警告
- 练习过程中如感到疼痛,很有可能是脚腕受伤,请立即停止运动。