核心区功能训练详解.pptVIP

核心区功能训练是体能训练新理念，使教练员和运动员重新审视核心区部位的功能及结构，提升了对躯干部位的认知水平。 核心区功能训练是体能训练新方法论，为教练员和运动员训练方法设计和应用提供支撑。 核心区稳定性和力量训练是提升核心区功能的重要环节。 天道酬勤 以此图共勉！ * NOTES Machines provide minimal sensorimotor training effect, and do not optimally activate the deep stabilizers. Free weight exercises are much better. SET training creates an exceptional stimulus for training functional stability and strength by dramatically increasing the stress on the sensorimotor system. We recommend that athletes combine the high force loads of free weight training with the high sensorimotor component of SET training to optimize the transfer of strength training benefits to the sport setting. Making the training effective, activating many muscles at the same time 使用健身器可以获得少许运动感觉效果，但不能有效活化深层的肌肉稳定器，因此不负重的力量训练效果要优于器械训练。悬吊训练在提高机体稳定性和力量的同时，增加了对运动感觉系统的刺激。我们推荐运动员将大负荷不承重的力量训练和能够影响运动感觉系统的悬吊训练相结合，使力量训练效果能够有效地转换到运动实践中。 Increased muscle activation – two ways of getting stronger: 1) increased muscle mass 2) Activate more motor units in the musculature 有两种手段可以提高肌肉的活化水平，使肌肉更强壮：１）增大肌肉量；2）更多募集肌肉中的运动单元 Core Stability IntroductionCore stability allows you to run harder, control the ball, and manage contact。Core stability is the buzz word in football fitness. Why? Because the core is the origin of movement and the foundation for safe and dynamic football. It provides central body control, and allows you to generate power by maximising the efficiency of your muscular effort. Core stability is the foundation for explosive movements and control (agility, balance and co-ordination), qualities vital in football. (ref: The Core Workout). It is the ability of your trunk to support the effort and forces from your arms and legs. This is so that your muscles and joints can perform in their safest, strongest and most effective positions. * 1）改善身体姿态，确保有效的运动模式，改善动作质量 踝关节灵活性 + 膝关节稳定性 + 髋的灵活性 + 腰椎的稳定性 + 胸椎的灵活性 =动作质量高的半蹲 2）保证较好的能量传递，产生较大速度、力量 神经系统 + 肌肉功能 + 关节稳定性和灵活性 = _____________________ 最大功率输出潜力 单向/多向的刺激（ Stres