10分钟健身训练方案.docx

10分钟训练方案作者: Adam Lashinsky 时间: 2014年07月03日 位置： 管理 康拉德安克是一位闻名于世界的登山家，深谙健身训练之道。他特地为需要经常出差的商务人士量身打造了一套行之有效的健身方案。 康拉德安克，一位获得户外用品品牌北面(The North Face)赞助的专业登山者，最近在加州拉古纳尼古尔举办的财富绿色头脑风暴大会(Fortune Brainstorm Green)上聊起了自己的运动技艺。精力充沛的与会者们六点钟就起床，傻乎乎地享受了一个特殊待遇：跟随安克进行一次旨在模仿他日常锻炼的健身活动。安克的生活或许因冒险而精彩在一篇刊登在国家地理杂志(National Geographic)上的文章中，他绘声绘色地描述了自己的冒险经历。但他的日常工作有赖于健康的体魄，这反过来需要日常锻炼。下面，安克将为我们介绍他是保持健康的方法，即使他面临的最大障碍是机场和汽车租赁公司，而不是高山。* * *旅行和伏案工作是我生活中不可或缺的一部分。身为一位职业登山者，赶赴大雪山探险是我的基本工作，但无论是分享登山故事和教训，还是为雇主工作，我都需要一种都市生活方式。携家人旅行增添了另一个层面的生活，它也是吸引孩子们锻炼身体的机会。我需要保持健康，才能完成各种登山计划。最基础的准备就是把锻炼安排到日常生活之中。为了从事微型锻炼，我开发了一些移动身体，创造阻力，让血液流动的创新方式。我们的身体随同每天相当于步行4英里的运动在不断地发生演变。缺乏锻炼和暴饮暴食已经导致了许多现代病，比如肥胖、糖尿病，以及涉及生活方式的疾病。第一步我的迷你健身要诀之一有时候需要采取两个步骤。增加的身体伸展在大多数人的能力范围之内，额外的弓步和举重能够带动更多的肌肉。如果旅行时有足够的时间，大家要尽量走楼梯，避免走自动人行道。在旅途中，每天最好找一段楼梯，上下走动一两次，让你的双腿不断移动。搭乘航班之间尽可能多走路，把它作为一个目标。这将减少静坐几个小时带来的负面影响。锻炼找一个拥有最佳跑步路径、临近公园的地方。1）跑，跳，步行热身，摇摆，持续5分钟2）反复张开、握紧双手Conrad Anker, a professional mountain climber sponsored by The North Face, recently spoke about his craft at the Fortune Brainstorm Green conference in Laguna Niguel, Calif. Attendees hearty and foolish enough to wake up at 6:00 a.m. enjoyed a special treat: a light workout led by Anker designed to mimic the essentials of his daily routine. Anker may thrive on risk, which he vividly describes in this article forNational Geographic, but his day job depends on staying fit, which in turn requires a routine.Below, Anker describes how he keeps going, even when the biggest obstacles in his way are airports and car-rental agencies rather than mountains.* * *Travel and desk time are an integral part of my life. While expeditions to big snowy mountains are the base of my work as a professional climber, sharing the story and lessons of climbing and working for my employer require an urban lifestyle. Travel with the family adds another aspect and the chance to engage your children in exercise.I need to stay fit to get after projects in the mountains. At the base of this is building activity into my daily routine. With an eye toward micro-workouts I find creative ways to move my body, create resistance, and get my blood moving.Our bodies have evolved with the equivalent movement of walking four miles a day. A lack of exercise and an indulgent diet have created the current challenge with weight, diabetes and associated lifestyle disorders.I favor 48- to 72-hour missions in the mountains. I train for the three-day adventure and have it as my goal. Be it a one-day ascent of El Capitan or a ski trip to Rainier, I want to be in shape for the adventure. To do this I build fitness into my daily routine. Build those micro-workouts in!First stepsOne of my mini motivating points is to take two steps at time. The increased reach is within most peoples ability and the extra lunge and lift engage more muscles. If you travel and have the time, take the stairs and avoid the moving sidewalk. When on the road, find a flight of stairs once or twice a day and get your legs moving. Make it a goal to walk as much as possible between flights. This will reduce the effects of sitting in place for hours.The workoutFind a location that has an optimum running path and an adjacent park.1.) 5-minute run / skip / walk warm-up / shake out2.) Open and close your hand repeatedly基本程序：1）俯身触摸脚趾，做10次2）肩，肘，腕和手指朝每个方向转动10次（血液通过离心力转移至双手，天气寒冷的时候，大家尤其需要做这些动作）3）20个弓步（一条腿向前跨出，然后向下屈膝，形成一个90度的角）4）10次起坐（仰卧，膝盖弯曲，双脚平放在地面；向前卷起身体至垂直姿势；反向恢复到初始姿势）5）5到20个俯卧撑（75的能量）6）1分钟髋关节伸展：握紧双手，胳膊肘支在膝盖上，保持下蹲姿势，伸展臀部7）4组平板支撑：保持平板支撑姿势（就像俯卧撑那样，但前臂要平贴地面），每个动作维持一分钟。依次是：面朝下（使用双臂），面朝左（使用单臂），面朝下（使用双臂），面朝右（使用单臂）。全程用脚趾支撑身体，双臂和双腿保持不动。8）1分钟侧立：站立，用一条腿保持平衡，把另一条腿举到前面；站立，用一条腿保持平衡，抓住另一条腿的脚踝，向身后拉。这些基本的健身动作大约需要10到15分钟，可以重复进行，也可以把它作为日常目标。锻炼时，我总是想象即将到来的攀登活动。就技术层面而言，这些动作都非常精确。我可以在没有压力的情况下，排练手脚的位置，提高眼睛和手脚之间的协调性。许多登山者站立时总会演练这些动作，它们就像是一组特殊的太极拳。（财富中文网）译者：叶寒The workoutFind a location that has an optimum running path and an adjacent park.1.) 5-minute run / skip / walk warm-up / shake out2.) Open and close your hand repeatedlyBasic routine:1.) 10 stretches to touch your toes2.) 10 shoulder, elbow, wrist, finger rotations, in each direction (the centrifugal force that moves blood to your hands is a good tip to move blood to your hands when it is cold out)3.) 20 lunges (step forward with one leg and bend down to create a 90-degree angle)4.) 10 stand-ups (lay on your back with knees bent and feet flat on ground; roll forward to upright standing position; reverse to return to original position)5.) 5 to 20 push-ups (75% capacity)6.) 1 minute of a fixed line hip stretch: Clasp your hands and bring your elbows down to your knees, in a squat, to extend hips7.) 4 x 4 plank: Hold a plank position (like a push-up, but with forearms flat against the ground) for one minute each facing down (both arms), left (one arm), down (both arms), right (one arm) using your core to support your body and keeping arms and legs immobile.8.) 1 minute each side: Stand and balance on one leg, raising the other in front of you; stand and balance on one leg, pulling the other behind you by grabbing the ankle.This foundation for fitness takes between 10 and 15 minutes and can be repeated or as a daily goal.During my work