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训练 | 如何做好平板撑

任何运动都离不开核心肌群的控制,平板撑就是一个简单却有效的核心训练动作。

随着人们对运动认知的深入,越来越多的运动爱好者开始重视核心训练。平板撑是一个简单却又非常有效的核心训练动作。能够锻炼手臂,核心和大腿正面肌肉的强度和稳定性。但是不正确的动作不光无法达到锻炼效果,还有可能导致关节,骨骼,肌肉的损伤。如何做好平板撑呢?爱燃烧进行了最详尽的图解。

平板撑的动作要领
ada教练提供的正确姿势演示

动作要领:

1.头部,肩部,背部呈直线。头部不要扬起更不要下垂。头颈有向前的延伸感。

2.肘部支撑在肩部的正下方。

3.肩背部延展,肩胛骨不要上耸,脊椎中央不要塌下去。

4.腹部收紧,髋部延展,不要塌腰,也不要撅屁股。

5.腿部伸直,收紧,脚跟有向后的延伸感。

几种常见的错误动作:

平板撑错误示范:头部下垂
平板撑错误示范:头部下垂

错误:过分撅屁股
平板撑错误示范:过分撅屁股

平板撑错误示范:塌腰
平板撑错误示范:塌腰

错误:头,肩,背部不在同一直线上

平板撑错误示范:头,肩,背部不在同一直线上

错误:肩胛骨过分上耸。

平板撑错误示范:肩胛骨过分上耸

错误:肩胛骨过分上耸

平板撑错误示范:肩胛骨过分上耸

错误:肘部没有在肩的正下方

平板撑错误示范:肘部没有在肩的正下方

错误:肘部没有在肩的正下方

平板撑错误示范:肘部没有在肩的正下方

如何做好平板撑:

找熟悉动作要领的人进行纠正。每次尽可能把动作做标准,让肌肉形成记忆。

找熟悉动作要领的人进行纠正。每次尽可能把动作做标准,让肌肉形成记忆。

用泡沫轴校正,让头,肩,背,臀保持一条直线。

用泡沫轴校正,让头,肩,背,臀保持一条直线。

尽可能将动作做标准,而不是单纯的追求时间的长短。

尽可能将动作做标准,而不是单纯的追求时间的长短。

这样才能有效的训练核心肌群,而不会受伤。

这样才能有效的训练核心肌群,而不会受伤。

再次提醒:

虽然现在的平板撑时间的世界记录是3小时以上,但不意味着时间是训练时最先需要考虑的因素。如果动作不够准确,反复的训练将会不断强化错误。每次尽可能将保持标准动作的时间延长才是追求的目标。如果无法自我感知动作做的是否标准,不妨在和朋友一起训练时相互指导,提醒。自己训练时再追求组数或时间。

(特别感谢ada 教练 和 格蕾丝 担当模特,完成讲解。)

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