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Specific Scripts / Body-Workouts and Stretching

Important Rules For Body-Workouts / Charts of Stretching Workouts / Charts of Workouts, That Can Make You Sick / Example of a standized Warming-Program / Body-Workouts

                                               Body–Workouts / 划船體能訓練

                                           Example of systematic body – strengthening – workouts for rowing.                                        划船體能訓練是針對划船運動特定部位施以補強訓練

The movements have to be slow and controlled! ,使肌肉群的肌耐力增強,

Normally 1 –3 sets with 20 – 30 repeats for each workout. 達到訓練的效果。

 

1)         Abdominal muscle curl (basic workout) 一、雙腳曲膝仰臥起坐

a)         Position: the body is lying with the back on the floor, the thighbones are vertical

           (~ 90 degrees) and the lower legs are horizontal.

b)         Use of the abdominal muscles only to lift the trunk up and down.

     

 2)        Abdominal muscle curl / Variation1: 二、單腳曲膝仰臥起坐

a)          Position: the body is lying with the back on the floor, the thigh bones are vertical,

             one of the lower legs is horizontal the other is vertical.

b)          Use of the abdominal muscles only to lift the trunk up and down.

c)          Change of the side after each set.

     

3)         Abdominal muscle curl / Variation 2: 三、雙腳抬起直膝仰臥起坐

a)         Position: the body is lying with the back on the floor; both legs are vertical (~ 90 degrees).

b)         Use of the abdominal muscles only to lift the trunk up and down.

     

4)         Back – muscle workout with small weights 四、蛙式伸展

a)         Position: the body is lying with the front on the floor.

b)         The hands are carrying small weights (a bottle of water in each hand) repeatedly forwards and backwards,

             without touching the ground

     

     

     

5)     Back – muscle workout: Lifting the arms close over the ground forward and back 五、水平向前伸展

a)       Position: the body is lying with the front on the floor.

b)       The arms are moving interacting close over the floor without touching the ground or the body.

     

6)         Back – muscle workout: Lifting the arms close over the ground up and down 六、反手瓶舉上提

a)         Position: the body is lying with the front on the floor.

b)         The arms are moving lateral close over the floor without touching the ground or the body.

     

     

7)         Back – muscle workout: Lifting the arms with inclined elbows close over the ground up and down 七、曲臂向上提起

a)         Position: the body is lying with the front on the floor.

b)         The arms are moving lateral close over the floor without touching the ground or the body.

     

     

8)         Abdominal muscle curl / Variation 3: 八、曲膝仰臥起坐扭腰

a)         Position: the body is lying with the back on the floor, the thighbones are vertical, and the lower legs are horizontal.

b)         Use of the abdominal muscles only to lift the trunk up and down. The arms are moving diagonal towards the opposite knee.

     

     

9)         Abdominal muscle curl / Variation 4: 九、單腳曲膝仰臥起坐扭腰

a)         Position: the body is lying with the back on the floor, the thighbones are vertical;

             One of the lower legs is horizontal; the other leg remains vertical.

b)         Use of the abdominal muscles only to lift the trunk up and down.

             The arms are moving diagonal towards the opposite knee.      

c)         Side-change after every set.

     

     

10)      Lateral column of the body-muscles (variation 1) 十、側身單腳提起

a)         Position: the body is lying in lateral position on the floor, the floor-side leg is in coiled position,

             the other leg remains long.

b)         Use the lateral body-muscles to lift the leg up and down.

c)         Side-change after every set.

     

11)      Hip-flexion in sitting position 十一、坐姿單腳提起

a)          Sitting position with straight trunk and long legs, the toes are stretched towards the knees.

b)          Use the hip-flexion-muscles only ( not the trunk ) to lift one leg repeatedly, without touching the ground.

c)          Side-change after every set.

     

     

12)       Lateral column of the body-muscles (variation 2) 十二、側身單腳伸屈

a)         Position: the body is lying in lateral position on the floor, the floor-side leg is in coiled position; the other leg remains long.

b)         Use the lateral and the hip flexion-muscles to lift the leg forwards and backwards without touching the ground.

c)         Side-change after every set.

     

13)       Muscles of the shoulder girdle (variation 1) 十三、坐姿擴胸伸展

a)         Sitting position with the legs long, the upper arms are horizontal; the elbows are orthogonal.

b)         Use the muscles of the shoulder girdle only to pull the arms repeatedly backwards and release again,

           the arms remain in the same level.

     

     

14)          Abdominal and back-muscles (variation 1) 十四、腹腰伸展

a)          Position: Lying on the back, the legs angular and the feet stepping on the floor.

b)          Use the abdominal and back muscles only to lift the hips repeatedly,

             slowly up and down. Do not use the arms and shoulders!

     

15)       Muscles of the shoulder girdle (variation 2) 十五、水平擴胸伸展

a)          Sitting position, the trunk is straight and upright with the legs long, the arms are straight right over the horizontal level.

b)         Use the muscles of the shoulder girdle only to pull the arms repeatedly backwards and release

           again; the arms remain in the same level.

     

     

16)      Lateral column of the body-muscles (variation 3) 十六、側身提腰

a)         Position: the body is lying in lateral position on the floor. The whole body remains long and straight.

b)         Use the lateral body-muscles to lift the leg up and down.

c)         Side-change after every set.

     

17)      Abdominal and back-muscles (variation 2) 十七、側身單腳提腰提腿伸展

a)         Position: Lying on the back, the legs angular and the feet stepping on the floor.

b)         Use the abdominal and back muscles only to lift the hips repeatedly, slowly up and down.

           ( Do not use the arms and shoulders! )

     

18)      Lateral column of the body-muscles (variation 3) 十八、單腳提腰伸展

a)         Position: the body is lying in lateral position on the floor, The whole body remains long and straight;

           one leg is lifted isochronically with the hips.

b)         Use the lateral body-muscles to lift the leg up and down.

c)         Side-change after every set.

     

19)       Abdominal muscles / sit-ups 十九、曲腿仰臥起坐

a)          Position: Lying on the ground, with the legs angular and the feet stepping on the floor.

b)          Lifting the trunk repeatedly and slowly up and down. The feet remain on the floor and the head is not touching the floor.

     

20)      Stretching of the lateral neck-muscles 二十、頸部伸展

a)          Sitting position, the trunk upright, the legs straight and the toes stretched towards the knees.

             The arms are straight and horizontal towards each side.

b)          Use the lateral neck-muscles only to stretch the muscles on the opposite side.

c)          Always change from one side to the other.

     

21)      Stretching of the thigh bone-muscles

a)         Position: Standing on one knee, the leg remains angular with the foot stepping on the ground.

b)         The hand on the knee-standing-side pulls the foot of this leg slowly and lasting towards the ace

            to stretch the thighbone and hip flexion muscles.

c)         Side-change after a couple of repeats.

     

22)      Muscles of the shoulder girdle (variation 2) 二二、曲臂擴胸伸展

a)         Sitting position, the trunk is straight and upright with the legs long, the arms are right over the

           horizontal level and the hands are held behind the head.

b)         Use the muscles of the shoulder girdle only to pull the arms repeatedly backwards and release

           again, the arms remain in the same level.

     

     

23)      Back-muscles / diagonal 二三、大迴旋

a)         Bench-position

b)         The left arm and the right leg are lifted synchronically in change with the right arm and the left leg.

     

     

24)      Back-muscle diagonal workout: diagonal arm and leg lifting 二四、大迴旋

a)         Position: the body is lying with the front on the floor.

b)         The left arm and the right leg are lifted synchronically in change with the right arm and the left leg.

     

     

     

     

25)      Abdominal and back-muscle

a)         Position: the body is lying with the back on the floor; both legs are vertical (~ 90 degrees).

b)         Use of the abdominal muscles only to lift the legs vertically up from the ground.

     

26)      Abdominal muscle (Variation 5) 二六、雙腳抬起直膝仰臥起坐

a)         Position: the body is lying with the back on the floor; both legs are vertical (~ 90 degrees) and spread.

b)         Use of the abdominal muscles only to lift the trunk up and down.

     

     

                                                               Joern Grosskopf / Lin Y-L 18.9.2002