资源描述：
《hall-strength.pdf》由会员上传分享，免费在线阅读，更多相关内容在学术论文-天天文库。
1、1RYANHALL’SSTRENGTH-BUILDINGWORKOUTHOWTOUSETHISWORKOUTWorld-classrunnerslikeRyanHallincorporatestrengthtrainingbecauseitmakesthemmorepowerfulandhelpstheirbodiesbetteradapttothestressoflongraces.Youtoocanreapthebenefitsofgreaterlegpower,speed,andcomfortbyfollowingtheseex
2、ercises,whichcomestraightfromRyan’sowntrainingplan.Eachexerciseisgearedspecificallytowardrunnersandthedemandsofracing.Theywillhelpbuildastrongercoretobalanceandstabilizeyourbody,whilealsoaddingmuscle.Togiveyouthemostfromyourworkout,Ryanhasincludedsupersets;fortheseexerc
3、isesyou’lldo2setsof2movesback-to-back,whichincreasesyourbody’sresponsetotheworkout.Aimtofitinasmanyofthemovesbelowasyoucan3timesaweek.Ifyou’restrengthtrainingandrunninginthesameworkoutdothestrengthmovesafteryourun.THEMOVES1.SUPERSET:RACKWALK-OUT&SQUAT2.BODYCURL3.UNEVENB
4、ARSTEP-UPA.RackWalk-Out:Usingasquatrack,loadabarwithenoughweighttomatchHangfromapull-upbarwitharmsstraightandpalmsfacingout.CurlyourLoada5-poundplateontojustonesideofa35-poundbar.(Ifyouneedmoreyourbodyweight(increasetotwiceyourweightasyoubecomestronger).Holdkneesintoyou
5、rchestandcontinuethecurlbybringingyourhipstowardtheresistance,trya45-poundbarwithuptoa10-poundplate.)Withthebarrestingthebarsoitrestsonthetopofyourback,thentake10babystepsforwardandbartomakeyourtorsoasclosetoparalleltothefloorasyoucan.Aimtoonthetopofyourback,palmsfacing
6、forwardonthebar,take2secondstostep10stepsback.dothecurlupin1second,buttake4secondstorolldowntothestartingupontoa12-to18-inchboxorbenchwithyourleftfoot,balanceonyourleftB.Squat:Onceyou’rebackattherack,removeenoughweightsoyou’reableposition.Asyoubecomestronger,slowthereps
7、down.Do1setof6reps.foot(rightfootlifted)atthetopfor1second,thentake2secondstostepdown.todoasetofsquats.PutthebarbackonthetopofyourbackandlowerdownMusclesWorked:abs,upperback,obliques,hips,quadricepsKeepyourleftfootontheboxbetweenreps.Do3setsof10repsoneachside.intoasquat
8、,keepingyourbackstraightasyoulowerandthenpushingbackMusclesWorked:glutes,hips,quads,obliques,backuptostandingt
