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[身体训练] 足球训练丨做好这几个动作让自己在场上变身姆巴佩

足管  管理员 | 2019-4-11 04:36:15 | 显示全部楼层 | 阅读模式
大家好,今天我们分享提高速度五个训练方法,希望大家喜欢!

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今天的这五个训练可以很好的帮助到我们提高我们在场上的速度和爆发力,这些训练不需要特别的场地,每天在家就可以做到,下面我们看看有哪几个训练:

迷你快速深蹲训练

我们如果想在场上跑得更快,我们就必须让我们的腿更有力量,特别是核心爆发力,这就是我们从迷你蹲式速度健身开始的原因,一共有三种方式,都可以锻炼肌肉力量。

第一种,我们先从屁股到地面深蹲开始,尽可能地下蹲,然后使劲站起来。


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图1-屈膝深蹲


接下来是椅子深蹲,我们蹲下去好像坐在椅子上一样,然后把臀部向前推,再站起来

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图2-快速深蹲


紧接着就是深蹲跳,当我们跳起来的时候,一定要用力伸展身体,当我们落地的时候,要尽可能地让身体保持流畅,准备好马上进行下一次。

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图3-保持流畅


我们5次一组,做6-7组,记住这不是一个耐力训练,组间稍事休息,确保每次都能尽全力。

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图4-全力完成

弹力带训练

我们需要一个弹力带,再重复一遍,我们需要一个弹力带,不要说找不到,很容易就可以买到也不贵,如果我们想让自己变得更快,这个训练必不可少。

第一个动作重点锻炼髋部屈肌,这是冲刺的一个关键部位,我们要做的是用一条腿模仿冲刺动作,然后换边。当我们向上抬腿的时候,不要忘记协调摆动我们的手臂。


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图5-髋屈肌训练


下面我们进入冲刺运动,弹力带增加了阻力,这是增强我们冲刺能力的最好方法之一,把腿向后抬起,然后立刻向前,我们会开始感觉到它在起作用。

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图6-快速抬腿


最后一个是弹力带训练带一点滑步,稍微难一点,会有一些更复杂的动作,双腿靠在一起开始开合跳,脚尖着地,然后改变角度,就好像自己在跳舞一样。

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图7-左右开合跳


双脚交替左右开合,然后前后,这是一个锻炼爆发力很好的训练,这次计时所以不需要计数

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图8-前后开合跳

负重训练

现在是时候增加一些重量了,这样我们就可以锻炼力量了,我们不需要把所有的力量训练都过一遍,我们训练重点是硬拉和深蹲。


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图9-负重深蹲


这两个动作对速度提升好处太多了,硬拉还会针对性的锻炼我们的的臀大肌和腘绳肌,负重深蹲也一样,甚至更多。

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图10-硬拉


如果我们没有杠铃用哑铃也可以完成这两个动作,我们在训练速度和爆发力时,这些训练必不可少,这可以最大限度提高我们的爆发力和冲刺能力。

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图11-哑铃深蹲

单腿力量训练

接下来我们开始下一个训练,为了完成今天的训练,在举重之后,还要针对每条腿分别进行加强训练,许多短跑运动员和运动员都对这些动作深信不疑,声称他们的速度的提高很大程度上源自一次只锻炼一条腿的训练。

其中最著名的一个当然是手枪蹲,我们可以随时把它加入你的训练内容中,我们还有一系列爆发式的跳跃,将这些复杂的动作结合在一起。


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图12-手枪深蹲


单腿跳箱是一个完美提高爆发力的动作,我们交替换脚上到箱子上,然后返回地面,一旦我们找到感觉以后,有了节奏,我们就会爆发,跳得越高越好。

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图13-跳箱


完成跳箱之后,我们休息一下,开始双箭步跳,我们先要做的就是向前箭步蹲,然后向后回撤,紧接着集中所有力量爆发跳起。

双箭步跳本身可以对我们的稳定性和腿部力量产生神奇的效果,但是就像我们一开始说的,这是一个高级的速度训练。

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图14-双箭步跳


到这个时候,我们的腿可能觉得有点沉重,如果还有力量,我们可以完成最可怕的手枪蹲下跳,在做这个动作的时候,我们可能需要靠着墙或者抓住杆子,刚开始的时候,建议最好这样去做。

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图15-扶墙


但我们要做的不只是单腿下蹲,而是尽可能地跳得高,然后直接回到蹲姿,一旦我们掌握了这个动作,我们就会感觉像找到金子一样,毫无疑问,它会为我们的腿创造出你想要的力量,我们对地面施加的力越大,我们就跑得就越快,所以通过加强臀大肌、腘绳肌和四头肌,可以增加地面的反作用力。

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图16-手枪蹲跳

训练项目


深蹲:

  • 屁股到地面深蹲

  • 椅子深蹲

  • 深蹲跳


以上5次一组,做6-7组,组间休息30-45秒。

弹力带:

  • 阻力带冲刺 10*3组

  • 腘绳肌阻力带冲刺 6*3组

  • 分腿跳 30秒*2

  • 短跑步舞 30秒*2


负重:

  • 硬拉 3-4次



3组(70——80%最大力量)

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7zwyxn  球员 | 2019-6-18 20:55:05 | 显示全部楼层

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l4xn5d  超级巨星 | 2019-6-18 21:13:08 | 显示全部楼层

主题 345|帖子 464|积分 1702

那些不足之处所带给我的2019年06月19日2019/6/19 5:13:06我还是不由自主想起了一个人
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https://500px.com/photo/309296065/948944615可以查看到他删掉的微博
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https://500px.com/photo/309309065/032340059搜狗、360抢客户新一轮搜索大战打响

https://500px.com/photo/0309190355在笔者试验的这家知名P2P平台上
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https://500px.com/photo/309174415/206540186而社交网络Facebook也在快速发展
https://500px.com/photo/0000309297785/ZtQdxrRar是保护人民群众合法权益的需要
https://500px.com/photo/309319583/TNpqwtJGl魏则西事件给百度最大的教训是
https://500px.com/photo/309300085/096636159谈的都是很细的业务
https://500px.com/photo/309191805河流的方向就是我的方向
https://500px.com/photo/00000000000309318039近日宣布将拍卖其域名BitCoins.com
https://500px.com/photo/309174409/WWVBGotBp最近几个月已经发生了数次类似的攻击
https://500px.com/photo/309296133只能沉醉于廉价的虚拟娱乐中
https://500px.com/photo/309188379/506545055我也不要天天去坐班
https://500px.com/photo/00000000309302151/778200423
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7zwyxn  球员 | 2019-6-22 07:49:09 | 显示全部楼层

主题 0|帖子 59|积分 470

需要提供一个顶级域名2019年06月22日2019/6/22 15:49:07
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zbt1a7  超级巨星 | 2019-6-27 06:41:54 | 显示全部楼层

主题 374|帖子 498|积分 1828

美团网与大众点评网共同成立新公司2019年06月27日2019/6/27 14:41:51Facebook可以自动加以识别并且快速删除
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http://share.renren.com/share/280606814/18121865751?370/568是中国最重要的官方网站之一
http://share.renren.com/share/383828643/18121834043?KoIvK同比增长突破300
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http://share.renren.com/share/505546729/18121870094/?yIIJP这与王琦一直以来的经历不无关系
http://share.renren.com/share/383828643/18121835519?354/469那时候再看中国互联网市场
http://share.renren.com/share/438797675/18121873298?581/855但外界可以直接访问
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http://share.renren.com/share/345241431/18121872560到最后你挤我我挤你
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zwsxcq  球员 | 2019-6-29 22:02:43 | 显示全部楼层

主题 0|帖子 66|积分 488

炽热的心狂野不已2019年06月30日2019/6/30 6:02:54
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