<p>http://1rollofpipe.blogspot.com/2011/07/2009-summerg-skate-park-go.html</p>
<meta charset="utf-8"><span class="Apple-style-span" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 14px; ">經過eve練習半管的這2年<br>eve對半管需要體能的要求認知為：<br>1. 肌力與肌耐力：練習半管需要大腿的力量，方能支撐盪板時產生的力量<br>2. 柔軟度<br>3. 心肺功能<br>因此採用了以下方式，作為去日本之前的訓練方式。<br>前提是要早睡早起!!!<br><br>不然到了g skate park就會很害怕，像這樣...<br><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="padding-top: 4px; padding-right: 4px; padding-bottom: 4px; padding-left: 4px; margin-bottom: 0.5em; position: relative; margin-left: auto; margin-right: auto; text-align: center; "><tbody><tr><td style="text-align: center; "><a href="http://4.bp.blogspot.com/-n5y4W26oapY/TjIvNiSogMI/AAAAAAAAGh8/vjFdGNdjTPk/s1600/P1030843.JPG" imageanchor="1" style="text-decoration: none; margin-left: auto; margin-right: auto; "><img border="0" height="240" src="http://4.bp.blogspot.com/-n5y4W26oapY/TjIvNiSogMI/AAAAAAAAGh8/vjFdGNdjTPk/s320/P1030843.JPG" width="320" style="border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; position: relative; "></a></td></tr><tr><td class="tr-caption" style="font-size: 12px; text-align: center; ">剛到g skate park門口，想表達「害怕」</td></tr></tbody></table><br><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; ">下一篇就是人在日本的遊記啦~~ 盡情期待吧!</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; ">但事前的體能訓練與評估也很重要</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; ">之前拖稿太嚴重啦!! 所以用一些照片分享給大家賠罪!!</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; "><br></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; "></div><a name="more"></a><br><br><br><br><ul style="padding-top: 0px; padding-right: 2.5em; padding-bottom: 0px; padding-left: 2.5em; margin-top: 0.5em; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; line-height: 1.4; list-style-type: disc; list-style-position: initial; list-style-image: initial; "><li style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0.25em; margin-left: 0px; text-indent: 0px; border-top-style: none; border-top-width: initial; border-top-color: initial; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; ">訓練期間</li></ul><br>排除掉上課時間與期末考後才能開始<br>訓練時間為共10周( 06/23 ~ 08/30 )<br>如果沒下雨，體能上可以負荷的話，早上會跑步<br>1. 第1~2週：一週溜三天,做兩次重訓<br>2. 第3~7週：一週溜四天,做一次重訓<br>漸進式增加體能的方式<br>3. 第8~9週：一週溜三天,做兩次重訓<br>4. 第10週：一週溜兩天,做一次重訓<br>接近去日本的時間，不把體力耗盡<br><br><br><ul style="padding-top: 0px; padding-right: 2.5em; padding-bottom: 0px; padding-left: 2.5em; margin-top: 0.5em; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; line-height: 1.4; list-style-type: disc; list-style-position: initial; list-style-image: initial; "><li style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0.25em; margin-left: 0px; text-indent: 0px; border-top-style: none; border-top-width: initial; border-top-color: initial; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; ">訓練內容</li></ul><br>*早上6點：太陽較小，空氣比較新鮮，適合運動<br>1. 拉筋<br>早上剛起床沒多久是身體最僵硬的時候<br>因此如果在早上拉筋的話，能讓身體達到最有效率的舒展<br>拉筋的部位為軀幹（前彎後仰）、四肢（手腳踝、手肘、膝關節）<br>更多拉筋的動作詳<a href="http://1rollofpipe.blogspot.com/2010/10/pilates.html" style="text-decoration: none; ">皮拉提斯pilates</a><br><br>2. 跑步/ 游泳<br>增加心肺耐力，增強運動時的呼吸效率<br>跑步：跑15分鐘 / 目標心跳140~160/min<br>游泳：主要是捷式，與跑步交替進行，或遇雨進行<br><br>*重量訓練與溜冰2項目，視體能狀況調配時間與項目<br><br>下午4~5點<br>3. 重量訓練<br>(1)重量訓練 ex: 挑6種重量訓練器材各做兩個循環20下<br>(2)心肺功能 ex: 跑步機 30min<br><br>事實上是如果不好好訓練體能，很容易就會被狠狠的比過XD<br><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="padding-top: 4px; padding-right: 4px; padding-bottom: 4px; padding-left: 4px; margin-bottom: 0.5em; position: relative; margin-left: auto; margin-right: auto; text-align: center; "><tbody><tr><td style="text-align: center; "><a href="http://3.bp.blogspot.com/-DjVCO1fRNUM/TjIwrNyVCDI/AAAAAAAAGiE/5xj6wdKjzwk/s1600/P1040080.JPG" imageanchor="1" style="text-decoration: none; margin-left: auto; margin-right: auto; "><img border="0" height="240" src="http://3.bp.blogspot.com/-DjVCO1fRNUM/TjIwrNyVCDI/AAAAAAAAGiE/5xj6wdKjzwk/s320/P1040080.JPG" width="320" style="border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; position: relative; "></a></td></tr><tr><td class="tr-caption" style="font-size: 12px; text-align: center; ">Ruka(在g skate park練習的超強小孩) & Nana (有型的狗)</td></tr></tbody></table><br><br>晚上7~9點<br>4. 溜冰<br><br>(1)去日本希望獲得怎樣的進步<br>(2)看影片還有溜直排輪能夠為某個明確的目標而做，影片清單如下：<br><br>a. trueskaters影片 ex: <a href="http://1rollofpipe.blogspot.com/2011/06/trueskatercom-20032006asa.html" style="text-decoration: none; ">true skaters 2003~2006</a><br>b. g skate team選手影片 ex: <a href="http://www.youtube.com/user/CABIN8MOVIE" style="text-decoration: none; ">cabin 8 movie</a><br>c. 自己的練習影片<br>d. X game比賽影片 ex: <a href="http://www.youtube.com/user/pipehuman#p/u/51/S9rUTng6aC0" style="text-decoration: none; ">KIA X GAME 2011</a><br><br>然後隨便放上第一天遇到的「小孩」溜的影片<br><br><iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/_rDUOKfpxKI" width="560"></iframe><br><br>做完了以上訓練，g skate park我來囉~~<br><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="padding-top: 4px; padding-right: 4px; padding-bottom: 4px; padding-left: 4px; margin-bottom: 0.5em; position: relative; margin-left: auto; margin-right: auto; text-align: center; "><tbody><tr><td style="text-align: center; "><a href="http://2.bp.blogspot.com/-KYQuA6-exiA/TjIvpEfjkRI/AAAAAAAAGiA/AA4UpyFQ5Og/s1600/P1030927.JPG" imageanchor="1" style="text-decoration: none; margin-left: auto; margin-right: auto; "><img border="0" height="240" src="http://2.bp.blogspot.com/-KYQuA6-exiA/TjIvpEfjkRI/AAAAAAAAGiA/AA4UpyFQ5Og/s320/P1030927.JPG" width="320" style="border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; position: relative; "></a></td></tr><tr><td class="tr-caption" style="font-size: 12px; text-align: center; ">g skate park的門票手環，還有傷痛貼布（eito給的耶）</td></tr></tbody></table></span>
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本帖最後由 everring 於 2011-7-29 12:58 編輯 ]
