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上一期,我们向大家介绍了七组功能性训练的动作,本期继续为大家介绍另外七组功能性训练动作,希望能够帮助大家提高专项能力。平衡垫负重后抬腿如图1所示,双手持合适重量的药球(5至15千克,根据自身能力,循序渐进),单脚支撑在平衡垫上,进行后抬腿练习(如图2所示),重复10至15次,然后换另一侧进行练习。每次2至3组,动作过程中保持躯干稳定。
In the previous issue, we introduced seven sets of functional training exercises. In this issue, we continued to introduce seven additional sets of functional training exercises in the current issue and hoped that we could help enhance our special capabilities. Balance pad after lifting the leg as shown in Figure 1, both hands holding the right amount of medicine ball (5 to 15 kg, according to their ability, step by step), one foot support on the balance pad, leg lift exercises (as shown in Figure 2 ), Repeat 10 to 15 times, and then change practice on the other side. 2 to 3 groups at a time, keep the trunk stable during the action.