加龙室内核心力量（Core Strength)训练营[Vancouver]

闪亮的日子

北美户外加龙龙舟队为保持和进一步提高队员们的个人体能，将在冬季为明年参加温哥华国际龙舟赛的队员提供室内体能训练项目。

训练将由龙舟队协助教练Kevin 主持。Kevin 教练是专业健身教练，并且有丰富的龙舟经验。

龙舟队员将在赛事队里报名。 欢迎非龙舟队员也报名参加。

Program Detail：

a) 66:00 - 7:00 Cardio Training (at least 20 minutes)

      Outdoor running that gets your heart rate up and keeps it up for at least 20 minutes, preferably more.

     Purpose: To develop your endurance and Increase Cardio Strength.

b)   7:15 - 8:00 Indoor Core Strength

   Work on shoulders, lats, abs, quads, back, chest, and every muscle in between.

     Purpose : Build up one's muscles and increase stamina.To get strong. Become balanced and stabilized in the boat.

c) If the weather permits, we may get on the water for dragon boat practises.

2.20 队友Jerry Ren 制作的训练花絮。

https://www.youtube.com/v/T33Ad3hHT2o?version=3&hl=en_US

放眼无忌

龙舟队室内体能训练花絮。March 5, 2020
https://youtu.be/CdayqT7pmb8

放眼无忌

龙舟队室内体能训练花絮。Feb. 20, 2020
https://youtu.be/q-RgvSXTwCU

闪亮的日子

放眼无忌 发表于 2020-3-5 23:26
龙舟队室内体能训练花絮。March 5, 2020
https://youtu.be/CdayqT7pmb8

太谢谢了。你把这些欢乐时光都记录了下来。  

angelaz

为期10周的室内核心力量训练结束了，感谢教练，队长，队员们的辛勤付出，我们痛并快乐着。每次结束短暂的训练后都是非常庆幸队里给大家组织了这么好的训练。本该春假过后开始的水上训练看来在今年艰难的大环境下只能暂时推迟了。为了不荒废核心力量训练的成果。总结一下每周的训练作业，借以督促自己持续锻炼，以备再战。有兴趣的朋友可以参照以上大侠的录像，对号入座。欢迎队友补充。
第一周：squat 5 x 15, push-ups, wide grip 5 x15, situps 5 x 1 mins, plank 40sec/20sec x 3, rest 1 min in between except plank
第二周：on top of 1st week, adding 10 jumping jacks (as fast as possible, make sure arms and legs are fully stretched
第三周: push-ups 3 x 15 + 20 jumping jacks, plank 60-90 sec, as soon as you fall 30 twists, wood chop 20 per side x 3, banded row 15 reps, shoulder press with band 15 x 3 sets + high knee/butt kick, 1 min rest in between
第四周：push up, row, mountain climber, plank shoulder tap, sit ups leg linked, jumping jack 15-30, 3 sets each
第五周：could not find, welcome to add
第六周：bear crawl 30 sec, squat and ground tap 30 sec, superman 15 reps, leg raise with throw 20 reps, push up 15-20 reps, side plank 30-45 sec, bird dog 15 per side, 3 sets each
第七周：see above Feb.20 video
第八周：could not find, welcome to add
第九周：see above Mar. 5 video
第十周：overall keep exercise 30 mins a day