这项力量建设攀登锻炼不需要任何岩石

2020-10-18 08:05

No Rocks Required for This Strength-Building Climbing Workout NCs世界播

这项力量建设攀登锻炼不需要任何岩石NCs世界播


Climbing involves much more than upper-body strength, says Zack DiCristino, a Salt Lake City-based physical therapist with USA Climbing and lead therapist for the U.S. national and Olympic climbing teams. NCs世界播

美国攀岩协会驻盐湖城的理疗师、美国国家和奥运会登山队的首席治疗师扎克·迪克里斯蒂诺(Zack DiCristino)说,攀岩涉及的不仅仅是上半身的力量。NCs世界播


It should be initiated through the feet and legs with the arms assisting, says Mr. DiCristino. “It’s similar to a baseball pitcher,” he says. “The muscles below the shoulder generate the power, and the arm goes along for the ride.” In many scenarios, climbers rely on leg and core strength to press themselves forward and upward when they can only use their hands for balance on holds. NCs世界播

迪克里斯蒂诺说,它应该在手臂的协助下,通过脚和腿开始。“它类似于棒球投手,”他说。“肩部以下的肌肉产生动力,手臂顺着骑行。”在许多情况下,登山者在只能用手保持平衡的情况下,依靠腿部和核心力量向前和向上推动自己。NCs世界播


A strong core helps with balance as well as body control. “As a climber, you want to have your center of gravity in an optimal position at all times for balance and preparation for the next move,” says Mr. DiCristino. “When a climber jumps for a hold or swings away from the wall they need to be able to decelerate those motions to avoid falling and get their feet back to the wall.” In everyday life, a strong core and good body awareness can help you stay upright if you slip on ice or regain your balance if you trip on the sidewalk, he says. NCs世界播

坚强的核心有助于平衡和身体控制。迪克里斯蒂诺说:“作为一名登山者,你希望自己的重心始终处于最佳位置,以便保持平衡,为下一步行动做好准备。”“当登山者为了站稳脚跟或摇摆离开墙壁时,他们需要能够减速以避免跌倒,并让他们的双脚回到墙壁上。”他说,在日常生活中,坚强的核心和良好的身体意识可以帮助你在冰上滑倒时保持直立,或者在人行道上绊倒时帮助你恢复平衡。NCs世界播


Because climbers are often pulling or pushing with their shoulders and arms when they climb, they need to be diligent about training the small stabilizing muscles around the shoulders to prevent injuries, he says. NCs世界播

他说,因为登山者在攀登时经常用肩膀和手臂拉或推,他们需要勤奋地训练肩膀周围的小稳定肌肉,以防止受伤。NCs世界播


Mr. DiCristino likes to add resistance bands to exercises like planks and pull-ups to help cue the stabilizer muscles around the shoulder to fire, and to help reinforce proper movement patterns. Having healthy shoulders makes pulling on a rock hold, or reaching for a jar on a shelf, easier, he says. If you don’t have a resistance band at home, he suggests using a pair of nylons or suspenders. A TRX strap can be substituted with a dog leash or yoga strap. NCs世界播

迪克里斯蒂诺喜欢在木板和引体向上等运动中增加阻力带,以帮助提示肩膀周围的稳定器肌肉开火,并帮助强化正确的运动模式。他说,拥有健康的肩膀会让拉石头把手或伸手拿架子上的罐子变得更容易。如果你家里没有防护带,他建议你穿一双尼龙或吊带。TRX皮带可以用狗皮带或瑜伽皮带代替。NCs世界播


Why: This exercise helps build the balance, stability and leg strength climbers need to stand up using one leg from positions where the knees are fully bent, while keeping their body close to the rock, he says. NCs世界播

原因:他说,这项运动有助于建立平衡、稳定性和腿部力量,登山者需要从膝盖完全弯曲的位置用一条腿站立,同时保持身体靠近岩石。NCs世界播


How: Start in a kneeling lunge position. Push down through the front foot to rise out of the lunge, bending forward at the trunk by hinging at the hip while keeping the back straight. Reach both arms straight out in front of you as you extend your back leg behind you. Your body should make a “T” shape. Try to keep your back flat and parallel with the floor and hips square rather than tilted. Slowly drop back into a lunge position. Do three sets of 10 reps on each side. NCs世界播

方法:以跪着的弓步姿势开始。通过前脚向下推,从弓步中抬起,通过臀部铰链向前弯曲躯干,同时保持背部挺直。当你的后腿向后伸展时,把两只胳膊伸直地伸到你的前面。你的身体应该呈“T”字形。尽量保持背部平坦,与地板和臀部平行,而不是倾斜。慢慢回落到弓步姿势。两边各做三组,每组10个代表。NCs世界播


Option: Place a resistance band around your hands to incorporate the upper body. NCs世界播

选择:在你的手周围放置一条阻力带,以使上半身并入其中。NCs世界播


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Mr. DiCristino performs a T lunge with a resistance band around his wrists. NCs世界播

迪克里斯蒂诺先生手腕上缠着一条阻力带,做了一个T形突进动作NCs世界播


Plié Squats With Overhead Reach NCs世界播

Plié下蹲,头顶伸展。NCs世界播


Why: This version of a squat is more specific to the way climbers position and move themselves on the rock, says Mr. DiCristino. Like regular squats, they target the quadriceps, glutes, and hamstrings, but also recruit the hip adductors and hip external rotators. This version also helps promote hip mobility, he says. NCs世界播

原因:迪克里斯蒂诺说,这个版本的下蹲更具体地体现了登山者在岩石上的位置和移动方式。像常规的下蹲一样,他们的目标是股四头肌、臀部和腿筋,但也招募髋内收肌和髋外旋肌。他说,这个版本还有助于促进髋关节的活动。NCs世界播


How: Stand with your feet about shoulder-width apart, arms by your sides. Turn your feet out so that your knees are pointed away from one another. Bend at the knees, hips and ankles, keeping your back straight and your knees in line with your feet. Raise your arms overhead as you squat down. Press through your heels and squeeze your glutes as you rise. End by pressing through the balls of the feet and bringing the arms down by your sides. Do three sets of eight to 10 reps. NCs世界播

方法:站立时双脚与肩同宽,双臂放在身体两侧。把你的脚向外翻,这样你的膝盖就会彼此背离。膝盖、臀部和脚踝弯曲,保持背部挺直,膝盖与脚对齐。蹲下时将双臂举过头顶。当你站起来时,压住你的脚后跟,挤压你的臀部。最后按压脚掌,将双臂放在身体两侧。做三组,每组8到10个代表。NCs世界播


Option: Add resistance by putting on a loaded backpack. NCs世界播

选择:放在一个装满东西的背包上增加抵抗力。NCs世界播


One-Arm Row With Strap NCs世界播

带皮带的单臂排。NCs世界播


Why: “Rows work the muscles around the shoulder blade such as the rhomboids and middle trapezius, which are important for posture and proper movement patterns at the shoulder complex, especially with pulling-type maneuvers,” says Mr. DiCristino. “By doing a one-arm version you also challenge your stabilizing muscles at the spine.” NCs世界播

原因:迪克里斯蒂诺说:“排练肩胛骨周围的肌肉,比如菱形肌和中斜方肌,这对肩部复合体的姿势和正确的运动模式很重要,特别是在拉动式动作时。”“通过做单臂练习,你还可以挑战脊柱上稳定的肌肉。”NCs世界播


How: Wrap a strap around a secure anchor point like a tree branch, fence or banister at head height. You can also tie a large knot on the end of a strap and place it at the top of the door, closing the door so the knot is on the other side as an anchor, says Mr. DiCristino. Hold the strap with your right hand, keeping the arm straight in front of you and extend your left arm straight behind you. Your feet should be hip-width apart and your trunk rotated away from the strap. Slowly lean back keeping your trunk, hips and legs in a straight line. The further back you lean the more challenging the exercise. Perform a row by first pulling your shoulder blade back and down. Avoid shrugging or rounding the shoulder. As you rise, bring your left arm forward and straight in front of you, rotating through your right shoulder. Slowly return to the starting position. Do three sets of six to eight reps on each side. NCs世界播

方法:在头部高度的树枝、栅栏或栏杆等安全的锚点上缠上一条带子。迪克里斯蒂诺说,你也可以在带子的末端系一个大结,然后把它放在门的顶部,这样门就会关上,这样结就会像锚一样在另一边。用右手握住带子,将手臂伸直放在身体前方,左臂伸直放在身体后方。你的双脚应该与臀部齐宽,躯干旋转离开背带。慢慢向后倾斜,使你的躯干、臀部和腿部保持在一条直线上。身体靠得越靠后,练习就越有挑战性。先把你的肩胛骨向后拉,然后向下拉,这样做可以排成一排。避免耸肩或绕肩。当你站起来的时候,把你的左臂向前伸直放在你的前面,通过你的右肩旋转。慢慢回到起点位置。两边各做三组,每组6到8个代表。NCs世界播


Option: Step one foot behind you for more stability. Start with a two-arm row if this is difficult. NCs世界播

选择:后退一英尺以获得更大的稳定性。如果这很困难的话,就从双臂划船开始吧。NCs世界播


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Mr. DiCristino does a one-arm row using a strap. NCs世界播

迪克里斯蒂诺先生用一条带子做单臂划船NCs世界播


W Into Overhead Press With Strap NCs世界播

用带子将W送入头顶压力机。NCs世界播


Why: “Climbers can develop muscle imbalances at the shoulder which can lead to injury,” he says. “This exercise can help correct imbalances by strengthening the posterior rotator cuff and lower trapezius muscles, which are essential for shoulder stability and proper shoulder mechanics.” NCs世界播

原因:他说:“登山者可能会在肩部形成肌肉不平衡,这可能会导致受伤。”这项运动可以通过加强后肩袖和下斜方肌来帮助纠正失衡,这对肩膀的稳定和正确的肩部力学是必不可少的。NCs世界播


How: Place a TRX strap around a stable anchor at shoulder height. Hold one end of the strap in each hand and lean back slightly keeping the arms straight in front of you. Squeeze the shoulder blades back and down as you pull your hands into a “W”-shape position. The palms of your hands should end facing forward. Your elbows should line up with your shoulders. Then press your hands up and slightly out to form a “Y.” Return to start. Do three sets of eight to 10 reps. NCs世界播

方法:在与肩同高的稳定锚周围放置一条TRX带子。每只手握住皮带的一端,微微向后倾斜,保持双臂伸直在前方。当你把手拉到“W”形位置时,向后和向下挤压肩胛骨。你的手掌应该朝向前方。你的肘部应该与肩膀对齐。然后把你的手往上压,然后稍微向外压,形成一个“Y”字。返回开始。做三组,每组8到10个代表。NCs世界播


Option: Challenge yourself by leaning back further, which adds more resistance. NCs世界播

选择:通过进一步向后倾斜来挑战自己,这会增加更多的阻力。NCs世界播


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Mr. DiCristino demonstrates the W into overhead press with strap exercise. NCs世界播

迪克里斯蒂诺先生用背带练习演示W进入头顶推举NCs世界播


Plank Triceps Press Into Side Plank With Band NCs世界播

板三头肌压入带侧板。NCs世界播


Why: “Planks develop some degree of strength and endurance of the core stabilizers, but we are rarely stationary as we are in plank pose,” says Mr. DiCristino. “Combining core activation and body tension with movement teaches us how to learn stability in a more realistic scenario.” This version also strengthens the triceps, and works on stability at the spine and hips. Adding the band will challenge shoulder stability. NCs世界播

原因:迪克里斯蒂诺先生说:“木板在一定程度上增强了核心稳定器的强度和耐力,但我们很少像在木板姿势中那样静止不动。”“将核心激活和身体紧张与运动相结合,教会了我们如何在更现实的情况下学习稳定性。”这个版本还加强了三头肌,并对脊柱和臀部的稳定性起作用。增加肩带将会挑战肩部的稳定性。NCs世界播


How: Start holding a resistance band in a forearm plank. Press through your hands, straightening the elbows to rise into a plank. Keep your right hand on the ground as you rotate your body to the left into a side-plank position. Pull the resistance band up toward the sky with the left hand. Your hips should stack on top of each other. Slowly return to start. Do three sets of 10 reps on each side. NCs世界播

方法:开始在前臂木板上绑一条阻力带。通过你的手按压,伸直肘部使其上升为木板。将身体向左旋转到侧板位置时,将右手放在地面上。用左手将阻力带向上拉向天空。你的臀部应该堆叠在一起。慢慢返回开始。两边各做三组,每组10个代表。NCs世界播


Option: Applying more tension on the band will challenge the shoulders more. Raise your top foot to challenge your balance and core. Step your feet out wider at the start for more stability. NCs世界播

选择:在带子上施加更多的张力会对肩膀造成更大的挑战。抬起你的上脚,挑战你的平衡和核心。开始时双脚向外迈得更宽,以获得更大的稳定性。NCs世界播


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Mr. DiCristino works his core doing a plank triceps press into a side plank with a resistance band. NCs世界播

迪克里斯蒂诺先生锻炼他的核心,用阻力带将三头肌压入侧板NCs世界播


Pull Ups With Band Around Forearms NCs世界播

前臂围着带子的引体向上。NCs世界播


Why: “Placing a resistance band around the forearms helps cue part of the rotator cuff and the muscles between our shoulder blades to prevent the shoulders from rolling forward, facilitating ideal form,” he explains. NCs世界播

原因:他解释说:“在前臂上绑上一条阻力带,有助于部分肩袖和肩胛骨之间的肌肉,以防止肩膀向前滚动,促进理想的形态。”NCs世界播


How: Place the band around the forearms right below the elbows. Start the pull up by initiating at the shoulder blades, pulling them down. Don’t let the band pull the elbows forward and inward. Avoid rounding or shrugging the shoulders and flaring out the elbows by meeting the bar with your chest. Do three sets of six to eight reps. NCs世界播

方法:将带子绕在前臂的肘部正下方。从肩胛骨开始拉起,然后向下拉。不要让乐队把肘部向前和向内拉。用你的胸部接触横杆,避免圆润或耸耸肩膀和伸展肘部。做三组,每组6到8个代表。NCs世界播


Option: If you don’t have a pull-up bar, monkey bars or a sturdy tree branch are good substitutes. If it is difficult to perform the pull up with your body weight, provide assistance by keeping one foot on the ground, or on a box or rock. NCs世界播

选择:如果你没有拉杆,单杠或粗壮的树枝是很好的替代品。如果用你的体重很难完成引体向上,可以用一只脚踩在地上,或者放在盒子或石头上来提供帮助。NCs世界播

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