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第一百七十五章 肌肉训练(1 / 2)

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特种兵体能训练方法特种兵的体能训练通常具有时间长、特别苦的特点。

一般是利用手中便利器材进行。由于特种兵也是兵中一员,因而有许多方法同其他兵种基本相同,由于其又有别于其他兵种,因而训练方法也不尽相同。

体能素质一般包括力量、柔韧性、耐力、灵敏性、速度及爆发力。本文中介绍的都是非常方便实用的方法,但又不局限于这些方法,比如杠铃的各种举握、单双杠的拉撑等较为常见的训练方法。

(一)虎爪功特种兵两手成爪形撑地,两手之间距离与肩同宽,双脚尖着地,脚跟并拢对齐,身体俯卧展开。两臂屈肘,整个身体一起下降(此时为吸气)贴近地面;然后两臂用力伸直支撑身体还原为挺直状态(此时呼气)。起状时身体保持平直,平起平落,匀速或加速反复练习。

(二)独臂功右手握拳支撑于地面,左臂向上伸拳,胸部面向左,右脚贴于左脚外侧,身体绷直。右臂屈肘同时上体右转,头部紧贴右拇指根部,左掌置于胸下,右臂用力伸直,使身体还原、左臂按右臂的动作要领练习。注意起伏时两脚不转动,否则难以起到功效。

(三)马步推砖特种兵成马步站稳,两手推砖,拇指在砖上,四指在砖下,小臂抬平与地面平行。开始时,右手用力旋转将砖推出,大臂伸直抬平,尔后以拧拉旋转动力收回腰际,右手按此动作要领依次推出、收同,往复推收。推砖要到位,旋转气力。(四)靠墙倒立特种兵两手撑地张开,略与肩同宽,两脚依次蹬离地面,向前士方踢起,将两脚依次靠于墙上成倒立状,然后脚跟并拢靠齐,上下屈臂运动或保持静止状态。

(五)摇转打铃将杠铃置于墙角或墙根,在一端加上杠铃片,双手或单手用力握住加片一端上下或左右摇转杠铃。不要移动步子,保持姿势重复摇转。

(六)臂力器练习臂力器的用途主要是增强臂力,主要持握方法有正方练习、反方练习、颈后弓练习和蹲下反弓练习。两手握臂力器的两端,用力使其成弓状。反复练习。

(七)杠铃片练习杠铃片的另一作用是可卸下进行平推、摆动等动作练习,以增强臂力。平椎:两手持杠铃片成立正姿势站稳,向前平推伸直两臂,然后快速回收,反复练习。绕花摆动:两脚开立站稳,两手持杠铃片,按照从左到右或从右到左,或从前到后的顺序绕花摆动摇转杠铃片。

(八)橡皮筋练习将橡皮筋的一端固定,两手缠绕橡皮筋,两腿成马步分开站立,两手用力后拉橡皮筋至拉不动为止。反复练习。

(九)老汉推车老汉推车也称为双人推车,由实施者和配合者共同来完成,既能锻炼臂力又可以锻炼腹部肌肉。分为正推和反推两种。正推:配合者两手抓住练习者两脚尖,实施者面向下,两手支撑地面,快速同时前进。一般以25米往返为宜。反推:配合者两手抓握练习者两脚踝关节部。练习者仰面两手撑地挺直腹腰,同时向前行进,以增强臂力和腹腰部力量。

(十)按脚扣腕两人相向而立,右手扣腕同时,左手抓住各自的左脚腕,用力较劲扣腕跳动练习。

(十一)对足拉力两人相向而坐,两脚相互抵紧,两手相扣用力后拉,这样既锻炼手指手腕力量,又锻炼了上臂力量。攀登的辅助练习可采用此种方法。

(十二)双人推练习两人上下重叠在一起,下面的人用两臂的力量反复上下推上面的人,同时下面人的膝盖注意抵住上面人的膝窝处。腰腹部肌肉力量训练法

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