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5
做弓步蹲锻练腿部和臀部肌肉。弓步蹲是很好的动态拉伸动作,也能锻练下半身和腿部肌肉的力量。首先站直,双脚并拢,肩膀往后下方伸展。绷紧核心肌群,保持背部挺直。缓慢地抬起一只脚大步往前踏出去,另一只腿在身后,两侧膝盖弯曲,进入深蹲姿势。往前踏出一步时,脚跟先着地。最后用前腿发力,把自己推回最初的姿势。[6]X
可靠来源
Harvard Medical School
前往来源
往下蹲的时候,髋部保持挺直,不要往前倾,也不要左右摇摆或倾斜。
返回最初的姿势时,记得绷紧大腿和臀部肌肉。
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6
踮脚尖锻练小腿肌肉。踮脚尖有助于锻练小腿肌肉的力量和线条。站在一张椅子或桌子前。扶着椅背或是把手放在桌面。慢慢踮起脚尖,保持膝盖和背部挺直。然后再慢慢地让脚跟着地。[7]X
可靠来源
Arthritis Foundation
前往来源
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1
做一些轻松的动作,热身5-6分钟。开始有氧运动之前,先做几分钟热身运动,好让心跳加快,肌肉热起来。你可以尝试下面这组热身运动:[9]X
可靠来源
National Health Service (UK)
前往来源
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2
做2组火箭跳,每组15-24下。火箭跳有趣又刺激,适合用它来开始正式的锻练。站立,双脚与髋部同宽,稍微屈膝。身体往下蹲,把双手放在大腿上,然后跳起来,伸展全身,双手往上伸直。轻轻地着地,让双脚和膝盖回到最初的姿势。跳15-24次为1组。休息1、2分钟,然后再做1组。[10]X
可靠来源
National Health Service (UK)
前往来源
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3
做2组星跳,让全身动起来。星跳和开合跳相似,但是动作是在跳到半空中才做的。首先站立,双脚与髋部同宽,稍微屈膝,两臂垂放在身体两侧。往上跳起来,伸展四肢,双腿分开,两侧的手臂稍微抬高,让身体呈星形。着地时,将膝盖并拢,双手垂放在身体两侧。跳15-24次为1组,稍微休息后再做1组。[11]X
可靠来源
National Health Service (UK)
前往来源
绷紧腹部肌肉,保持背部挺直,以锻练核心肌群。
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4
做下蹲锻练下半身。下蹲是很好的有氧运动,可以锻练到背部、腿部和臀部。首先,双脚打开至与肩膀同宽。两臂往前伸直,屈起膝盖,保持背部挺直。身体慢慢地往下移动,直到膝盖接近直角,大腿和地面平行。然后,慢慢地回到最初的姿势。[12]X
可靠来源
National Health Service (UK)
前往来源
不要让膝盖超过脚趾。
完成后,原地行走或慢跑15-45秒,让身体舒展开来。
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5
做2组脚尖后点地来锻练四肢。这项运动很有趣,有点像舞蹈动作。站直,右脚往后一步,用脚尖点地,两臂同时往前摆动。然后换脚重复同样的动作。流畅地交替双脚15-24次为1组,休息一会儿,然后再做1组。[13]X
可靠来源
National Health Service (UK)
前往来源
挺直肩膀和髋部,目视前方。把后面的脚带回来时,注意不要让前面的膝盖超过脚趾。
完成后,原地行走或慢跑15-45秒。
你可以给自己增加难度,在换脚的时候跳起来。注意避免膝关节绞锁,否则膝盖会在着地时受伤。
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6
最后做波比跳。首先站直,然后下蹲,双手放在身前的地面。双脚向后蹬,呈现俯卧撑的姿势。然后往前一跳,变回蹲姿。身体向上跳起来,双手往上伸直。做2组,每组重复15-24下。[14]X
可靠来源
National Health Service (UK)
前往来源
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7
做一些温和的拉伸动作放松身体。锻练后,至少做5分钟暖和运动,逐渐恢复静息心率。原地行走或慢跑数分钟,然后做一些轻松的拉伸或瑜伽动作来舒展肌肉。比如:[16]X
可靠来源
National Health Service (UK)
前往来源
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8
尽量混合一些户外活动。走到户外可以振奋情绪,同时让运动更有乐趣。如果你可以离开屋子到户外,不妨将步行、慢跑或其它户外活动纳入有氧运动计划中。比如:[17]X
可靠来源
American Heart Association
前往来源
每次做了力量训练后,至少给自己2天时间休息和恢复,否则可能会受伤。[23]X
可靠来源
American Heart Association
前往来源
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4
进行拉伸运动锻练自己的柔韧性。拉伸运动可以舒展肌肉和关节,防止它们变得僵硬和疼痛。尽量在肌肉热起来后才进行拉伸运动,比如安排在有氧运动或力量训练的后面,以达到最佳效果。在每一次锻练中,每项拉伸动作做3-5次。[24]X
可靠来源
American Heart Association
前往来源
静态拉伸在将肌肉拉伸至极点后,需要保持10-30秒,对拉长肌肉和改善关节活动度很好。这类拉伸运动包括触碰脚趾、推墙和双脚交替踏上椅子或阶梯来拉伸腿后腱。[26]X
可靠来源
American Heart Association
前往来源
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5
开始锻炼前做热身运动,锻练结束后做暖和运动。这对预防受伤和减少心脏负担很重要。锻练前进行5-10分钟轻松的热身运动,比如步行、慢跑或俯卧撑,好让心率缓慢加快。锻练后再次以轻松的步调行走,并做一些轻松的拉伸动作,帮助心率逐渐恢复正常。[27]X
可靠来源
American Heart Association
前往来源