20天核心挑战(更新完毕)

这是Runners Connect上提供的核心构建计划，共计20天，有兴趣的跑友可以一起做做，虽然无字幕，但照猫画虎应该问题不大，如果有看不明确的地方，请留言并告知相关视频时间戳，我会非常乐意解答。

第一天：基本核心基础。

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：基本核心基础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：强力核心 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：休而学
注：很多跑者光注重核心力量，忽略了髋部力量，而常见跑步问题，如髂胫束摩擦综合症、跑者膝、腰痛等，与这两者均相关。

第五天：基本核心基础进展篇
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：基本核心基础II进展篇
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：强力核心 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：休而学
静态活动范围和动态活动范围的区别。

第九天：动态核心I

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

第十天：动态核心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：强力核心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：休而学
休息对身体运动机能的影响

第十三天：动态核心I进展篇

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：强力核心II进展篇

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：高级核心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：休而学
有关力量练习对跑步影响的研究

第十七天：高级核心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：高级核心I进展篇

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：高级核心II进展篇

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：结业