私人教练训练解决方案之游泳篇（from ace）

jacky

一、热身阶段：

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
	Hip Hinge The purpose of the exercise is to improve the hip range-of-motion and strengthen the hip extensors. Perfom 2 sets of 10-12 repetitions. View More Details
	Supermans Perfom 2 sets of 10-12 repetitions. View More Details
	Supine Snow Angel (Wipers) Exercise Lie supine with knees bent and feet flat on the floor. Exhale, engage abdominal muscles, and slide arms along floor with elbows bent until the hands touch overhead without arching the lower-back; inhale and slowly return to starting position. Perform 2 sets of 10-12 reps. View More Details
	Stability Ball Shoulder Stabilization Perform 2 sets of 10-12 repetitions. View More Details

二、训练阶段：

	Spider Walks Perform 2-3 sets of 8-12 repetitions. View More Details
	Push-up with Single-leg Raise Perform 2-3 sets of 8-12 repetitions on each leg. View More Details
	Lunge with Overhead Press Perform 2-3 sets of 8-12 repetitions on each leg. View More Details
	Overhead Medicine Ball Slams Perform 2-3 sets of 8-12 repetitions. View More Details
	Reverse Medicine Ball Throw Perform 2-3 sets of 8-12 repetitions. View More Details

三、放松阶段：

For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
	Supine Hip Flexor Stretch Hinge and reach forward to the point of tension in the stretch, avoiding bouncing or push to a point of pain. Hold this position for 20-30 seconds. Relax and returning to your starting position. Repeat 2 times on each leg. View More Details
	90 Lat Stretch Hold position for 20-30 seconds, return to a starting position; rest 20-30 seconds, repeat stretch 1 more time for a total of 2 sets. View More Details
	Childs Pose Hold this position for 3-5 slow, deep breaths (approximately 20-30 seconds). Repeat for a total of 2 total sets. View More Details
	Standing Triangle Straddle Bends Hold for 3-5 slow, deep breaths (approximately 20-30 seconds) and repeat on the other side. Repeat stretch 1 more time on each side for a total of 2 sets. View More Details

该贴已经同步到 jacky的微博

微博评论

游泳应该训练哪些肌肉？从而提高水感！

来自 运动医学诊所 的新浪微博

微博评论

就是普通的核心训练嘛，作为游泳的陆上辅助训练针对性不够，应该抓住游泳时人在水里没有固定支撑点这一特点来设计训练动作。@高孟杰Jerry

来自 dddmmm00 的新浪微博

微博评论

不懂。

来自 南京莞儿 的新浪微博