腰腹肌力量的发展直接影响着一个运动员竞技水平的高低,尤其是一个跳跃运动员。作为一名田径教练员我们也常常把腰腹肌力量作为一个重点进行训练,其训练的方法多样而复杂。笔者通过多年训练探索,总结、整合了以下几种腰腹肌力量训练的方法。一、以上肢为支撑点进行腰腹肌力量训练目标肌群:腹直肌、腹斜肌和髂腰肌。练习方法:双手悬垂于单杠,间距约肩宽,膝部伸直且脚背绷紧。练习时深呼吸,有节奏地将双腿上举与下放,在每次动作到最高点或最低点停止。若要增加练习难度和提高练习质量可在小腿绑上沙袋或其他物体。 The development of lumbar and abdominal muscle strength directly affects the level of an athlete competitive, especially a jump athlete. As a track and field trainer we also often take the strength of the waist and abdomen as a key training, its training methods varied and complex. Through years of training, the author explores, summarizes and integrates the following methods for strength training of lumbar and abdominal muscles. First, the upper limbs as the supporting point for strength training of lumbar muscles Muscle: rectus abdominis, abdominal oblique and iliopsoas. Practice methods: Both hands overhang horizontal bar, spacing about shoulder width, knee straight and instep tightening. Take a deep breath during practice, rhythmically lift and release your legs, stop at the highest point or the lowest point of each action. To increase the difficulty of practice and improve the quality of practice in the lower leg tied sandbags or other objects.