這是Runners Connect上提供的核心構(gòu)建計劃，共計20天鼎姊，有興趣的跑友可以一起做做，雖然無字幕相赁，但照貓畫虎應(yīng)該問題不大，如果有看不明確的地方慰于，請留言并告知相關(guān)視頻時間戳钮科，我會非常樂意解答。

第一天：基本核心基礎(chǔ)婆赠。

1. Prone/plank – hold position for 30 seconds
2. Hurdles – 10 repetitions each leg
3. Side/lateral holds – hold position for 15 seconds each side

第二天：基本核心基礎(chǔ)II

1. Double eagles x 10 each side
2. Supine – hold for 30 seconds. If doing single leg, do 10 repetitions each leg
3. Fire hydrant x 10 each leg

第三天：強(qiáng)力核心 I

1. V-ups with med ball x 10 repetitions
2. Rotations x 8 repetitions each side
3. Medball knee to elbow x 8 repetitions each side
   *The weight of the medicine ball will be dependent on your experience and current strength. If you’re relatively new to strength work 5-10lbs should work. If you’re more advanced, you can go heavier and use 15-25lbs. If you don’t have a medicine ball, you can get creative. Try filling a gallon milk jug with sand or water until you have a weight that feels comfortable.

第四天：休而學(xué)
注：很多跑者光注重核心力量绵脯，忽略了髖部力量，而常見跑步問題休里，如髂脛束摩擦綜合癥蛆挫、跑者膝、腰痛等妙黍，與這兩者均相關(guān)悴侵。

第五天：基本核心基礎(chǔ)進(jìn)展篇
Perform this routine twice. Do all the exercises, rest 2 minutes and then repeat.

1. Prone/plank – hold position for 60 seconds
2. Hurdles – 15 repetitions each leg
3. Side/lateral holds – hold position for 15 seconds each side

第六天：基本核心基礎(chǔ)II進(jìn)展篇
Perform this routine twice. Do all the exercises, rest 2 minutes and then repeat.

1. Double eagles x 15 each side
2. Supine – hold for 60 seconds. If doing single leg, do 15 repetitions each leg
3. Fire hydrant x 12 each leg

第七天：強(qiáng)力核心 II
Perform this routine twice. If possible, increase the weight of the medicine ball

1. V-ups with med ball x 12 repetitions
2. Rotations x 10 repetitions each side
3. Medball knee to elbow x 10 repetitions each side

第八天：休而學(xué)
靜態(tài)活動范圍和動態(tài)活動范圍的區(qū)別。

第九天：動態(tài)核心I

1. Bicycle – 12 repetitions each leg
2. Pelvic Press – hold for 30 seconds
3. Hip ups – 10 repetitions

第十天：動態(tài)核心II

1. Leg bridge on swiss ball x hold for 45 seconds
2. Swiss ball between legs x 10
3. Side double leg x 10

第十一天：強(qiáng)力核心II

1. Lumber jack x 15
2. Big Turns x 10 each side
3. Seated figure eight x 30 (15 each side)

第十二天：休而學(xué)
休息對身體運(yùn)動機(jī)能的影響

第十三天：動態(tài)核心I進(jìn)展篇

1. Bicycle – 18 repetitions each leg
2. Pelvic Press – hold for 60 seconds
3. Hip ups – 20 repetitions
   *Perform this routine twice

第十四天：強(qiáng)力核心II進(jìn)展篇

1. Leg bridge on swiss ball x hold for 60 seconds
2. Swiss ball between legs x 20
3. Side double leg x 20
   *Perform this routine twice

第十五天：高級核心I

1. Waiter walk x 30 seconds each arm
2. Heartbeat x 60 seconds
3. Single arm press and twist x 5 each arm

第十六天：休而學(xué)
有關(guān)力量練習(xí)對跑步影響的研究

第十七天：高級核心II

1. Suitcase carry x 30 seconds each arm
2. Small walking halo – 30 seconds walking total
3. Walking shoulder press – 15 seconds/reps each side

第十八天：高級核心I進(jìn)展篇

1. Waiter walk x 60 seconds each arm
2. Heartbeat x 60 seconds (try a heavier weight)
3. Single arm press and twist x 10 each arm
   Increase weight (if possible) and perform routine twice.

第十九天：高級核心II進(jìn)展篇

1. Suitcase carry x 60 seconds each arm
2. Small walking halo – 60 seconds walking total
3. Walking shoulder press – 25 seconds/reps each side
   Increase weight if possible. Repeat routine twice

第二十天：結(jié)業(yè)