[體能] Mardy fish's workout 體能, 訓練, 健身

boching

大魚強調大腿的重要性，他做箭蹲(Lunge)以及重量蠻重的蹲舉(Squat)來訓練他的大腿
) u5 U$ y9 h% t( M9 N1 H* ?3 P1 d% Q5 v9 ]3 g( ^0 Q) t7 v1 Y2 b: D
2 v& K( P) E( [/ Y7 q# \
& f& [% y# ]% S& v2 ^" s& ~; Y
http://www.youtube.com/watch?v=Ke1eFazK1IA&feature=PlayList&p=DEEACBED62DCE97A&playnext=1&playnext_from=PL&index=22
( Z; x2 I) r& K- }另外，為了他的發球，他做了很多旋轉肌的訓練。3 O0 |3 t  Z7 X5 D9 u
最後，他會花大概十五分鐘用藥球訓練他的腹肌，核心肌群。1 S' t2 I& y, S4 E) ^6 o
這邊可以參考一下Andy Murray核心肌群的訓練
- Z- c% T+ p7 _+ z2 L  h1 `  M5 l3 z$ H* I. U

/ e9 I+ e8 h+ ?! E4 O$ s  I
: G$ b' @5 a2 B7 q" L5 ^, ]
1 ^% p8 J5 B$ K& h% w5 B2 m$ N+ f$ e2 e7 C4 w+ \
/ j; c1 v# E7 w  t3 R+ ~& W$ X
這裡有一些旋轉肌的資料以及練法4 ]$ g3 W) y) y: o
http://en.wikipedia.org/wiki/Rotator_cuff+ d$ C, k4 b6 i  e1 x$ M: x
練旋轉肌是為了避免肩膀內外旋轉的肌肉力量失衡而造成的運動傷害( F1 @: G# n8 s# W( ~

% d: |: B* C  f! U; B$ V-----原文分隔線-----------------------------------------------
/ a7 O; B. w+ h- }9 i文章轉載自Mensfitness.com9 W$ p8 G9 M* G. s2 t: V. b/ \
http://www.mensfitness.com/exclusives/241
2 B5 _" Y" F) ]$ W
: r- c8 p4 V, l7 P, @5 e" IFirst and foremost, you've gotta have your legs there. With tennis, you do a$ S1 `0 j. `2 z0 o& @
lot of running. We do a lot of lunge-type exercises. I've had a little bit of
) q3 I  l0 O- B4 R. Q  htrouble with my knees the past year, so almost every day, I do stuff where I
; P8 X, ^8 x/ \$ T0 Bput my heels up on an incline and put as much weight as I can on my back and* }  k" B! X4 J( F! S
do some squats. Next thing, my right arm is the next most important for me. I% @% L0 `. U  P: n3 V0 }
do a lot of rotator cuff exercises [for my serve]. After all that, we'll! P2 n2 ^4 y9 m# J- s0 O
spend 15 minutes or so doing abs, core, and med-ball work.

Leo

費雪

gute

Murray練習的Youtube網址裡面有一個八分鐘訓練的影片，有腿部跟手臂的訓練。7 B- i# Y$ ~; u. \* a' Z& R. O+ C
雖然只有八分鐘，卻練得我汗流浹背啊，囧！