嘿 大家好
Hey, you guys!
今天我们要学习的是适合初学者做的一些爆发式训练
We’re going to be doing some plyometrics for beginners today.
好了 朋友们
Okay, you guys.
对于初学者来说 我们的首要目的是调节并强化我们的脚部
So doing plyometrics for beginners we really want to think about conditioning and strengthening
因为这些高强度运动需要大量身体调节
our feet initially, because those really explosive movements take a lot of body conditioning.
所以刚开始 我们不要想立刻见成效
So we don’t want to get too impactful when we first start out.
我们要以适合自己的速度去做
So we’re going to do everything at a nice pace.
强度不要太大 就像我刚刚提到的那样
Not too explosive, just like I had mentioned.
我们真正的目的是强化脚部和腿部的力量
We’re really going to think about building strength in our feet and in our legs.
首先从跳绳开始 这是强化脚部力量的好方法
We’re going to start out with jump rope, which is a great way to strengthen your feet.
用一根跳绳 你可以先用一些简单的跳法
So with jump rope you can just do some nice, easy jumps.
你可以在任何地方做15到30秒的训练
With this workout you can do anywhere form 15-30 seconds of work, with 30 seconds of
然后再休息30秒
rest.
如果你错过了前面讲的也没关系
It’s okay if you miss.
如果你刚开始 我们还会做很多(这样的锻炼)
We’re going to be doing lots of that if you’re just starting out.
注意踮起脚尖 以合适 简单的速度跳就可以
So think about staying on the balls of your feet and just a nice, easy pace.
跳绳对身体有很好的锻炼作用
So jump rope is great for that.
它对心血管也有好处
It’s wonderful for cardiovascular, too.
所以 请跳绳吧
So jump roping.
如果有困难的话 我也会教给你虚拟跳绳法
And if you’re having a lot of trouble I also do what’s call ‘invisible jump rope’ with
虚拟跳绳法就是想象自己有一条绳(其实并没有)
a lot of my clients, where you just have an invisible jump rope, but you’re still getting
然后做出跳绳的动作 这样也一样可以锻炼你的脚部
that same motion and movement and strengthening in your feet.
接下来我们要做的叫做滑冰
Okay, next we’re going to move onto ice skaters.
做这项锻炼时 你可以用一些标识物 什么都可以 也可以不用
You can use any kind of marker, or not.
我一般喜欢用几个标识物
I like to use a little bit of a marker.
你可以在地上放任何东西
You can really put anything down on the ground.
这是一种侧向运动 它对每个人的身体都有益 做这项运动时 我们不是站在这的
This is a lateral movement, which is really great for everybody whose life is not here.
而是站在这的
A lot of it’s here.
你要做的就是 从一边单腿跳向另一边
So what you’re going to do is, you’re just going to do nice, little hops off to the side.
如果需要的话 可以把脚放下来 让自己更稳定一些
You could put a foot down to stabilize more if you need to.
你的腿越强壮 你做的也就会越有爆发力
And the stronger your legs get you’ll just a little bit more explosive.
同时做的时候要把腰弯下一点 因为这也会帮助
Also, think about bending down a little bit because that will really help work your legs
增强腿部力量
here, too.
增强腿部和脚部力量是初学者的目标
Strengthening your legs, strengthening our feet is our goal for our beginners.
好了 我们再来一遍 你可以做15到30秒 然后休息30秒
Okay so once again, you can do 15-30 seconds of work, 30 seconds of rest because it is
因为它会令心率加快
going to get your heartrate going.
接下来我们要做的是蛙跳
Okay, next we’re going to go into what I call frog hops.
对于初学者 我不要求你们负重
Now, for beginners I’m not going to have you hold any weight.
等到你们的身体足够强壮后 在家练习时 就可以举一个实心球
Eventually when you get stronger you can hold a medicine ball, or any kind of – even magazines
或者杂志
at home.
现在要做的就是 先半蹲
So what you’re going to do is you’re going to start low.
通过蛙跳这样大幅度的运动来增强身体的力量
We’re going to start working on building strength through a fuller range of motion with these.
然后跳起来 尽可能的往高跳 落地时利用脚踝力量继续保持半蹲姿势
You’re just going to jump up, high as you can, but really sitting back through your
然后利用臀部力量有爆发力的跳起
heels and using your glutes to explosively jump up because that’s what plyometrics is
这是爆发式训练的关键所在
all about.
同时它还有助于增强心血管强度以及忍耐力
Building cardiovascular strength, endurance.
好了 现在往回跳 你们会看到我在尽量慢慢地向前跳
So going back you’ll just see I’m trying to hop up and go as low as I can.
非常好 我的心率上升了一点 腿部得到了锻炼
Super good, my heart rate is up a little bit, working my legs, strengthening here.
再来一次 锻炼15到30秒 如果需要的话 再休息30秒
Once again, 15-30 seconds work, 30 seconds rest if you need that much rest.
现在开始我们的最后一项锻炼:标记跳跃 你可以随便拿一些家里有的东西当做标识物
Now our last exercise: marker jumps, or once again, whatever you have at home you can put
放到地上
on the ground.
尽量选择低一点的东西 这样我们也就不用跳得太高
We’re going to keep it low so we don’t have to jump too, too high.
我们要做的是双腿跳
We’re just going to be doing some two feet jumps.
开始只要慢慢跳就可以
So just a nice jump.
不需要跳得很快
And it doesn’t even have to be fast.
之后可以慢慢加快速度
Eventually you can get faster.
看 我都是脚尖着地
See, once again I stay on the tops of my toes for this.
如果你想要慢慢加快速度 这的确是一个好的想法
So if you want to eventually get faster that’s great.
但是在最开始的时候我们需要的不是速度
It’s not about the speed initially.
如果你一定要全脚掌着地才能保持平衡 那也是可以的
If you have to be here and stabilize, that’s okay.
这项锻炼对心脏负荷和平衡有很好的锻炼作用
Super great for your heart rate, great for balance.
当我们老的时候 作用尤其明显
Especially as we get older.
开始的时候平衡感可能没有那么好
Our balance starts to get a little – not as good as it used to be.
这种锻炼对保持平衡感有好处
So these are great for that.
现在我们还可以侧向跳一次
Now, we can go lateral, too.
也就是说 身体侧立往旁跳
So we’re just hopping laterally.
现在我们侧向跳过标识物
We are hopping laterally over.
注意手臂要使力
Think about using your arms.
手臂的力量可以帮助身体跳起
Your arms help your body go up in the air.
慢慢跳 控制好速度
So we’re going slow and controlled.
练了一段时间后你想要加快速度是可以的 但现在是开始阶段
Eventually if you want to get going a little faster you can do that, but this is beginning
我们只要做好自己的动作就可以了
so we’re just controlling our movements.
即使(动作强度)非常小 我也能够感觉到
Even just that little bit, I’m really feeling it.
以上就是为初学者准备的4种有效的爆发式训练
So these are four, really great, plyometric exercises for beginners.
要尽可能多的练习
Do as much work as you can.
每一种锻炼做30秒 然后休息30秒
If you can push it to 30 seconds take that 30 seconds rest and then go right into your
接着做下一项锻炼
next exercise.
坚持下去 你的身体会得到很好的锻炼 同时还会增强忍耐力
You’re going to get a great workout, you’re going to build the endurance and start feeling
你会感觉到腿部以及身体的力量大大增强
a lot more strength through your legs and your body.
好了 朋友们
All right, you guys.
非常感谢大家今天和我一起做运动
Thanks for joining me today.
我也很享受和大家一起锻炼的时光
I always enjoy working out with you.
请订阅该视频 点击”喜欢”按钮 并给我留言
Please make sure you subscribe, hit the like button, leave me comments.
如果这是你第一次做爆发式训练 请告诉我
Let me know if this is the first time you’ve ever tried plyometrics.
这些爆发式训练都非常棒
They’re super great.
我很喜欢它们
I love them.
它们一直都在我的训练日程中
They’re always in my workout.
也希望你们能够喜欢
I hope you enjoy them, too.
你们也可以在ATHLEANXXforWomen.com中查找适合初学者的训练方式 这可能对你有帮助
Check out ATHLEANXXforWomen.com for other beginning workouts that might be helpful to
我们会很快再见的
you, and I’ll work out with you soon.