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俗话说“人老腿先老”，人类的一切活动都需要腿部力量作为最基础的支撑，因为腿部长期承载着身体的全部重量，长期磨损得不到修护，久而久之就会对腿部关节造成损伤，加速腿部的衰老。如果把人比作一台车，那腿就是车的轮胎，轮胎出了问题车将无法行驶，人也是一样。所以，加强腿部力量训练，是保护腿部、延缓其衰老的基础，而提升腿部力量的训练将大大提升人体的运动能力，让身体处于能量满满的活力状态。
</p><div class="tieba-inline-style-16"> <span class="tieba-inline-style-17">（来，先看↑一支超燃的视频）</span></div>
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<span class="tieba-inline-style-18"><span class="tieba-inline-style-19"><br></span></span>
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<span class="tieba-inline-style-20"><span class="tieba-inline-style-21">想要在运动这条路上走得更远，强健而有力的下肢非常重要，分享</span>4招快速提高腿部爆发力的训练方法，让你的腿部更有力量！</span>
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<span data-width="20px" class="tieba-inline-style-26"></span><span class="tieba-inline-style-27">建议以下训练每周一次即可，注意训练强度和身体状况，适度即可，不要勉强。</span>
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<span class="tieba-inline-style-28"><img src="https://imageads.codoon.com/codoon-aticle/57bf1208-5b0c-11e7-b801-015ce7201b20.jpg!640m0" alt="12.jpg" class="tieba-inline-style-29"></span>
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<span class="tieba-inline-style-31"><strong><span class="tieba-inline-style-32"><br></span></strong></span>
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<span class="tieba-inline-style-34"><strong><span class="tieba-inline-style-35">踮脚运动</span></strong></span>
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<span class="tieba-inline-style-36"><strong><span class="tieba-inline-style-37"><br></span></strong></span>
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<span class="tieba-inline-style-38"><span class="tieba-inline-style-39">两脚距离与臀部同宽，接着脚尖用劲，悬空脚后跟，收缩你的小腿肌肉，提升你的脚跟超过你的脚踝高度。暂停一下，然后逐渐恢复初始动作。这样就完成了一个。</span>50次后你将会感觉到小腿紧绷，休息一会之后还可以接着做。此动作的好处在于不限时间地点，随处都可以进行练习。</span>
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<span class="tieba-inline-style-40"> <img src="https://imageads.codoon.com/codoon-aticle/57c8c59b-5b0c-11e7-b801-015ce7201b20.jpg!640m0" alt="shutterstock_145998389.jpg" class="tieba-inline-style-41"></span>
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<span class="tieba-inline-style-45"><strong><span class="tieba-inline-style-46">100冲刺跑</span></strong></span>
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<span class="tieba-inline-style-48">1、惯性跑</span>
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<span class="tieba-inline-style-49"><span class="tieba-inline-style-50">在</span>80到100米的距离内，从起跑后加速跑20米到30米，接着肌肉停止主动用力，被动地随便“惯性”跑进15到20米，再加速跑25到30米，接着再随“惯性”跑进15到20米，随“惯性”跑时要求放松肌肉，体会放松跑动作。</span>
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<span class="tieba-inline-style-52">2、波浪跑</span>
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<span class="tieba-inline-style-53"><span class="tieba-inline-style-54">在田径场两边的直道上各设一起点，加速跑</span>30米之后做20到30米的放松惯性跑，接着慢跑到第2个直道的相应位置，再进行同样距离的快跑、惯性跑或者是慢跑。慢跑时间要求在30到40秒间，通常以3到5次为一组。一次练习2到3组。这样的方法不仅可以培养放松能力、对速度的感觉，而且对速度耐力提高非常有效果。</span>
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<span class="tieba-inline-style-56">3、往返跑</span>
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<span class="tieba-inline-style-57"><span class="tieba-inline-style-58">加速跑</span>60到80米，接着惯性跑20到30米，往返为一次，5到6次为1组，一次2到4组。每次往返跑之间间隔大概30秒，组间休息为5到10分钟，这样的练习可以培养速度感。在达到较高的速度后进入放松惯性跑，需要注意技术协调放松。</span>
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<span class="tieba-inline-style-60">4、助力性练习</span>
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<span class="tieba-inline-style-61"><span class="tieba-inline-style-62">利用牵引跑、顺风跑、下坡跑等练习，在跑进中慢慢体会肌肉放松感觉。</span>100米跑中合理运用放松技术，对于延长加速成距离，体能利用率提高很有帮助。</span>
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<span class="tieba-inline-style-64"> <img src="https://imageads.codoon.com/codoon-aticle/57cbc608-5b0c-11e7-b801-015ce7201b20.jpg!640m0" alt="d891ddf6b4e147151330672f9ad2ed90.jpg" class="tieba-inline-style-65"></span>
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<span class="tieba-inline-style-69"><strong><span class="tieba-inline-style-70">负重练习</span></strong></span>
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<span class="tieba-inline-style-71"><strong><span class="tieba-inline-style-72"><br></span></strong></span>
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<span class="tieba-inline-style-73">1、原地跑——肩负杠铃</span>
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<span class="tieba-inline-style-74"><span class="tieba-inline-style-75">杠铃重量是本人所可以承受的最大重量的</span>40%~50%，跑时尽量抬高大腿，让大腿面和躯干垂直，形成90度夹角。重复次数是15到20次。</span>
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<span class="tieba-inline-style-77">2、支撑交换腿跳——手持哑铃或肩负杠铃</span>
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<span class="tieba-inline-style-78"><span class="tieba-inline-style-79">杠铃重量别太重，选</span>30公分高的一个台阶，一条腿在上一条腿在下，支撑跳的时候，上面的腿尽最大能力往上伸直后停留数秒再换另一条腿，重复次数10到15次。</span>
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<span class="tieba-inline-style-81">3、直腿跳——肩负杠铃</span>
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<span class="tieba-inline-style-82"><span class="tieba-inline-style-83">杠铃重量是本人所可以承受的最大重量</span>≤40%。腿尽量伸直，伸展踝关节，尽量快并尽可能高地直上直下跳。重复次数15到20次。</span>
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<span class="tieba-inline-style-85">4、<span class="tieba-inline-style-86">半蹲跳</span>——肩负杠铃</span>
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<span class="tieba-inline-style-87"><span class="tieba-inline-style-88">杠铃重量是本人所可以承受的最大重量的</span>50%。半蹲跳的时候膝关节弯曲接近90度，重复次数8到10次。</span>
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<span class="tieba-inline-style-90">5、单足跳——手持哑铃做25米到30米的单足跳</span>
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<span class="tieba-inline-style-91"><span class="tieba-inline-style-92">跳的时候大小腿尽量折叠，落地的瞬间要进行一个</span>“扒地”动作。</span>
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<span class="tieba-inline-style-93"> <img src="https://imageads.codoon.com/codoon-aticle/57c04cde-5b0c-11e7-b801-015ce7201b20.jpg!640m0" alt="111.jpg" class="tieba-inline-style-94"></span>
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<span class="tieba-inline-style-98"><strong><span class="tieba-inline-style-99">跳深练习</span></strong></span>
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<span class="tieba-inline-style-101"><span class="tieba-inline-style-102">跳深指的是先从高处往下跳，然后再向另一个高处跳起的动作过程，</span>(双腿单腿都可以)。例如，从跳箱上跳下然后又跳上的练习，或者是连续跳栏架的练习。</span>
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<span data-width="20px" class="tieba-inline-style-106"></span><span class="tieba-inline-style-107"><font color="#808080">在进行以下练习的时候要注意在落地后力求快速起跳。不管落地的时候是双脚还是单脚，都要充满弹性，并要进行一个“扒地”动作。练习的时候地面要“软”，地面要可以起“缓冲”作用，如：体操垫等。</font></span>
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<span class="tieba-inline-style-109">1、双脚跳</span>
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<span class="tieba-inline-style-110"><span class="tieba-inline-style-111">选一高处大概是</span>80厘米，跳箱或者是凳子都可以，并在距跳箱1米处放一个栏架，练习者站到上面往下跳，双脚一触地，尽量快速跳过栏架。随着练习者腿部力量不断提高，栏架能增加，高度也能提高，要因人而异。另外从高处跳下后也能接连续蛙跳。</span>
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<span class="tieba-inline-style-113">2、单足跳</span>
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<span class="tieba-inline-style-114"><span class="tieba-inline-style-115">选一高处大概是</span>80厘米，跳箱或者是凳子都可以，练习者站到上面往下跳，双脚一触地，迅速用单足跳过栏架或者是接单足跳。</span>
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<span class="tieba-inline-style-116"> <img src="https://imageads.codoon.com/codoon-aticle/57da9ccf-5b0c-11e7-b801-015ce7201b20.jpg!640m0" alt="2017012809301482.jpg" class="tieba-inline-style-117"></span>
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<span class="tieba-inline-style-118"><span class="tieba-inline-style-119"><br></span></span>
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<span class="tieba-inline-style-120"><span class="tieba-inline-style-121">踮脚运动有助于小腿肌肉的增长，</span>100米冲刺跑无需基础就可以练习，而负重和跳深需要一定的健身基础再来进行，不过经过一段时间的后两者练习之后，你的腿部力量与爆发力都会有非常大的提高，这个时候再进行专项、针对性的练习，不仅不会受伤，还对成绩提高有着事半功倍的效果。</span>
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<img data-id="87560" data-role="guide-img" title="分割线" src="https://imageads.codoon.com/codoon-aticle/18950a38-41f4-11e7-b703-015c427f50b8.com/cache/remote/ahr0chm6ly9tbwjpei5xbg9nby5jbi9tbwjpei9jwlyyafjwdufqahj4uvuxb3bma0vobkncoufysxhvd1dxmjzsd2ljylfocffom3virehpykjtsmzjnlb6udbpy1fmbjbzmjfedli0eetzevbfczc0mvvyus8wp3d4x2ztdd1nawy=!640m0" class="tieba-inline-style-122"><span class="tieba-inline-style-123"><br></span><span class="tieba-inline-style-124"> </span>
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<span class="tieba-inline-style-129"><strong><span class="tieba-inline-style-130">【有奖互动】</span></strong></span></p><p class="tieba-inline-style-131"><span class="tieba-inline-style-132">一次性深蹲能做多少个</span><span class="tieba-inline-style-133">？</span>
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<span class="tieba-inline-style-135"> </span><span class="tieba-inline-style-136"></span>
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<span class="tieba-inline-style-138">*文章评论区给出你的答案*</span>
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<p class="tieba-inline-style-139">
<span class="tieba-inline-style-140"><font color="#7f7f7f">*就有机会获得小健为你准备的</font><font color="#00b050">运动装备</font><span class="tieba-inline-style-141">1份</span><span class="tieba-inline-style-142">*</span></span>
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<span class="tieba-inline-style-143">*文中图片来源于网络，侵权请告知删除</span>
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