줄넘기에 대한 메뉴얼.. 다리를 가볍게 하는 데는
발을 가볍게 하는데는 줄넘기가 최고인데,,
그것으로 훈련하는 방법은..
***********
Skipping Routines
Top tennis players need to be light on their feet and skipping is one of the best exercises to achieve this. An elite player can skip 1,000 times in five minutes, which shows how light their feet are and how developed their endurance systems are.
To try and achieve this target, break the process down into intervals:-
For example
10 seconds on - 10 seconds off: x 10 repetitions
Aim for between 30 -40 skips
Then try…
20 seconds on - 20 seconds off: x 10 repetitions
Aim for between 70-80 skips
Then try…
30 seconds on - 30 seconds off: x 10 repetitions
Aim for 100 skips
Then try…
1 minute on - 1 minute off: x 10 repetitions
Aim for 200 skips
Perform these exercises in a running skip pattern (left toe, right toe, left toe, right toe) and every three months test yourself over five minutes. This is very very tough, so start slowly and build up progressively. Make sure you stretch well, especially your calves and don't forget massage to help regenerate your aching calves.
그것으로 훈련하는 방법은..
***********
Skipping Routines
Top tennis players need to be light on their feet and skipping is one of the best exercises to achieve this. An elite player can skip 1,000 times in five minutes, which shows how light their feet are and how developed their endurance systems are.
To try and achieve this target, break the process down into intervals:-
For example
10 seconds on - 10 seconds off: x 10 repetitions
Aim for between 30 -40 skips
Then try…
20 seconds on - 20 seconds off: x 10 repetitions
Aim for between 70-80 skips
Then try…
30 seconds on - 30 seconds off: x 10 repetitions
Aim for 100 skips
Then try…
1 minute on - 1 minute off: x 10 repetitions
Aim for 200 skips
Perform these exercises in a running skip pattern (left toe, right toe, left toe, right toe) and every three months test yourself over five minutes. This is very very tough, so start slowly and build up progressively. Make sure you stretch well, especially your calves and don't forget massage to help regenerate your aching calves.
[테니스는 어떻게 완성 되는가?]
번호 | 제목 |
---|---|
공지 | 테니스 관련 정보,랭킹,엔트리, 생방송 사이트 링크 모음 |
9847 | 오늘 첨 테니스 경기봄 1 |
9846 | 오늘 처음입니다. |
9845 | 오늘 처음으로 들어오네요 가입인사드려요. |
9844 | 오늘 처음으로 wilson hammer h tour 써보았는데.. 4 |
9843 | 오늘 처음 테니스를 치며.. 6 |
9842 | 오늘 처음 가입했어여 3 |
9841 | 오늘 제 자세를 바로잡아주신 분께 감사드립니다.-10일 경희대 5 |
9840 | 오늘 정현수님 공연 1 |
9839 | 오늘 정말 거짓말 하나도 안 보태고 하루종일.... 5 |
9838 | 오늘 전테교 사이트가 이상해요~~~??? 5 |
9837 | 오늘 저녁 한가(?)하신지라??? 1 |
9836 | 오늘 저녁 8시 MBC-ESPN 을 보세요.... 2 |
9835 | 오늘 저 생일입니다~~ 축하점 .. 11 |
9834 | 오늘 이형택 선수 경기 녹화해 주실분~^^* |
9833 | 오늘 이영태님과 친동생은 아니지만 동생분들께 레슨을 받았습니다 7 |
9832 | 오늘 이쁘게 하고 오세요~ (3.6) 10 |
9831 | 오늘 월요모임 취소 2 |
9830 | 오늘 운동하나요? 3 |
9829 | 오늘 오후에 인사드린 '강심장'입니다. 2 |
9828 | 오늘 여기 놀러오신분이 4 |