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重整優化入門課表
重整優化入門課表
© KFCS 徐國峰
Mobility
Subsport Id
23 分
Total Time
| Name | Durations | Set |
|---|---|---|
| 髖關節活動:仰姿-翹腳推膝 | 01:00 | x 1 |
| 髖關節活動:坐姿-腳掌互觸 | 01:00 | x 1 |
| 髖關節活動:單膝跪姿-拉起腳掌 | 01:00 | x 1 |
| 肩關節活動 | 03:00 | x 1 |
| 小腿按摩:前側 | 01:00 | x 1 |
| 小腿按摩:後側 | 01:00 | x 1 |
| 大腿按摩:內側 | 01:00 | x 1 |
| 大腿按摩:外側 | 01:00 | x 1 |
| 大腿按摩:前側 | 01:00 | x 1 |
| 大腿按摩:後側 | 01:00 | x 1 |
| 按摩:肩胛骨 | 01:00 | x 1 |
| 按摩:按肩膀窩甩手 | 01:00 | x 1 |
| 棒式:雙手雙腳支撐地面不動 | 00:30 | x 3 |
| 休息 | 00:30 | |
| 弓步：向前走 | 00:30 | x 3 |
| 休息 | 00:30 | |
| 髖關節活動:單膝跪姿-鴿式 | 01:00 | x 1 |
| 髖關節活動:四足跪姿-臀部前後移動 | 01:00 | x 1 |
| 髖關節活動:坐姿-腳掌互觸-臀部前後移動 | 01:00 | x 1 |
Description
先有活動度，才有穩定度。有了穩定度，動作才會有力量，跑姿的效率才會出來，所以活動度是力量和技術的根本。
比方說：有一位跑者的髖關節活動度受限，那他／她的小腿就勾不起來，此時不管練再多力量和間歇，速度都會被受限的關節卡住了。
此課表可視為比較長且稍微有強度的暖身動作組合。
![[跟練影片] 重整優化-入門1版（26分鐘）](https://rq-team-media.s3.us-west-2.amazonaws.com/rocky/%5BCover%5Dkfcs/%5B%E8%B7%9F%E7%B7%B4%E5%BD%B1%E7%89%87%5D+%E5%8A%9B%E9%87%8F-%E9%87%8D%E6%95%B4%E5%84%AA%E5%8C%96-%E5%85%A5%E9%96%801%E7%89%88-26min.jpeg)
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