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一、踝关节力量训练方法:1.深蹲姿态,双手抱膝,踝关节发力连续向前、后、左、右和垂直纵跳。2.双手背部互握下蹲,完全依靠踝关节的力量连续向前快速纵跳。3.人体呈坐姿,用左右前脚尖钩拉杠铃。4.用前脚尖钩拉弹力带。5.连续快速左右10米单脚跳。6.用踝关节发力做跳绳双飞、左右单脚跳绳。7.左右单脚跳快速跳台阶。8.身体始终保持直立进行直膝踝关节发力跳。9.沙坑连续踝关节发力跳。10.负重提踵。11.负重提踵登台阶。12.坐姿踝关节负重抗阻力做内收和外展。
First, the ankle strength training methods: 1. Squat stance, hands and knees, ankle force continuously forward, rear, left, right and vertical vertical jump. 2. Hold the jaws together on both hands and back, and rely on the strength of the ankle joint to continuously jump forward quickly. 3. The human body is in a sitting position, and hook the barbell with the left and right front toe hooks. 4. Use the front toe hook to pull the elastic band. 5. Continuous rapid left and right 10m hops. 6. Use the ankle joint to make a skipping double flight and a single leg skipping rope. 7. Left and right hop jumps quickly. 8. The body is always upright and the knees and knees are jumping. 9. The bunker continues to make a jump in the ankle joint. 10. Lift with weight. 11. Lift up and step up. 12. Sitting ankle weight bearing resistance and doing adduction and outreach.