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[大学生论坛]:热身运动不宜简单化

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梁小兰 发表于 2017-12-31 20:45:51 | 显示全部楼层 |阅读模式
本帖最后由 梁小兰 于 2017-12-31 20:47 编辑



热身运动不宜简单化
Warm-up exercise should not be simplified
 
一般性热身包括步行、慢跑以及一些伸展运动等。体温及肌肉温度会因此提升,进而能在接下来的运动过程中发挥更好的表现,或是提高运动的效率。除此之外,热身运动有助于损伤的预防。在精神上,有效的热身运动也可以提高机体对将要开始运动的意识。
General warm-up includes walking, jogging and some stretching exercises. As a result, the body and muscle temperature increases, which in turn can give better performance in the following exercise or increase the exercise efficiency. In addition, warm-up exercises help prevent injuries. Mentally, an effective warm-up exercise can also raise the body's awareness of the beginning of exercise.

热身前有3个准备事项
热身不只是运动前的跑跑步、抻抻筋那么简单,一定要根据自己的身体状况及运动内容制定适合自己的有效热身。考虑到以下事情,可以使热身运动实施起来更顺利:
There are 3 preparations before warming up
Warm-up is not just simply or easily running and jogging before exercise. It must be based on the physical condition and exercise content to develop personalized effective warm-up. Taking into account the following things, you can make the warm-up exercise more smoothly:


1.环境:包括气候、气温、日光、风、地面状况等。地面状况不佳时,可以事先寻找更好的场所,弹性应对,不将就。
2.身体状况:评估自身机体的状况,实施个人(适合自己)的预先准备来做调整。
3.备好物品:确定使用的器材(绳梯、锥筒等)是否备齐了。
1. Environment: Including climate, temperature, daylight, wind, ground conditions. Find a better place in advance if the ground condition is poor.
2. Physical Conditions: Assess the condition of the body and make personal adjustments (for yourself).
3. Ready items: make sure whether the equipment used (rope ladder, cone, etc.) are ready.

拥有一个安全有效的热身
热身也是讲究顺序的,即从强度低且缓慢的动作开始,慢慢过渡至强度高、速度快的动作。无论比赛前,还是日常健身活动,基本的热身方法都一样。想要更有效地进行,必须仔细考虑好先后顺序,整个热身运动所需时间,一般为20分钟左右。大致顺序如下:
Have a safe and effective warm-up
Warm-up order is also very important, that is, from the low intensity and slow action and then slowly transit to high and fast ones. Whether before the game, or daily fitness activities, the basic methods of warm-up are the same. You must carefully consider the order to carry out the worm-up more effectively. The entire warm-up exercise usually takes about 20 minutes. The general order is as follows:

1.预先准备:是指依照个人状况进行热身。对疲劳感强的部位周边进行动态伸展,或者依照接下来要练习的内容要求、容易引起的受伤等,进行轻量运动,持续5分钟~10分钟。
1. Prepared: refers to warm-up according to personal circumstances. Extend the area around which the feeling of fatigue is strong, or perform light weight exercises following the content requirements to be practiced and easily causing injuries for 5 minutes to 10 minutes.

2.慢跑:在做完带有膝关节活动的伸展运动后,进行慢跑。从缓慢的速度开始,慢慢提升速度,跑到稍微出汗的程度。慢跑过程中,如果配合前后左右移动,加入简单的步法,效果会更好。有时手臂大幅度摆动,有时自然下垂放松身体都是不错的选择。此方法建议在室外进行,禁止在健身器材上实施。持续3分钟~10分钟。
2. Jogging: After knee-related stretching exercises, do jogging. Start slowly and then speed up gradually to condition of slight sweating. During jogging, it would be better to integrate the move around and simple footwork. It is a good choice to swing the arms or naturally sag to relax the body. This method is suitable when you are outdoor, but not on fitness equipment. Take this for 3  to 10 minutes.

3.步法练习:慢跑结束后不要休息,以走路等方式一边移动脚步,一边进行5种~8种的轻量步法训练。采用将要练习用的实际动作,作为训练动作。此阶段主要目的,是改善主要关节周边的动态柔韧度,加入预防伤害的动作。持续3分钟~10分钟。
3. Step-by-step exercises: Do not rest after the jogging, walk along the way while doing 5 to 8 kinds of lightweight gait training. Use the actual action to be practiced as the training action. The main purpose of this stage is to improve the dynamic flexibility of area around the main joint and involve action to prevent injuries. Take this for 3 to 10 minutes.

4.伸展运动:体温和肌肉温度上升后,便是进行以改善各关节的动态柔韧度为目的的伸展运动。在热身中,主要采用动态的伸展,最好也在训练之间穿插静态的伸展。持续3分钟~10分钟。
4. Stretching: After the body and muscle temperature increases, it is to carry out stretching exercise to improve the dynamic flexibility of the joints. In warm-up, the key is dynamic stretching , doing in turn with static stretching. Take this for 3 to 10 minutes.

5.专门性热身:所谓专门性热身,是指进行与各项运动中视为必要的动作或与体力要素有关动作的运动。例如球类运动中,依靠特有的步法和位置来展现实际的动作,或是借助所用器材(例如球)来进行。持续5分钟~10分钟。
5. Specialized warm-up: The so-called special warm-up refers to movements which are related to necessary action or physical activity to the practiced . For example, ball games rely on unique footwork and location or the equipment (eg. ball) to show the actual action. Take this for 5 to 10 minutes.

来源:健康报
http://www.jkb.com.cn/healthyLiving/slim/2017/1009/418924.html
2014级英语翻译 梁小兰 3141201019
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