如上所示的坐立运动是提高你爆发力的一种方式，或者说你身体快速产生大量力量的能力。继续向下滚动以获取更多推荐的锻炼。你可能听说过力量训练和有氧运动。但是你听说过“爆发力”训练吗？这是快速产生大量力量的能力，杰西卡·斯科特（Jessica Scott）说，她是研究运动生理学的研究者，研究了身体活动对不同群体的影响，包括癌症患者和NASA宇航员。"这并不一定是举起最重的负载，而是快速移动较轻的负载，"她说。斯科特表示，这项技能帮助我们安全地完成许多日常任务，比如上下楼梯或从椅子上站起来。"这使你能够在走在 sidewalk时及时扶住自己而不摔倒。"你可以通过进行结合速度和力量的锻炼来提高爆发力，比如简单的开合跳或更具挑战性的壶铃摆动。研究表明，这些锻炼可以提高运动表现并降低受伤风险。随着我们年龄的增长，爆发力变得更加重要。当我们的肌肉质量下降时，它可以帮助预防跌倒和受伤。大约在40岁左右，我们每年会失去1%到2%的快收缩肌纤维，这是一种使我们能够进行这些有力动作的肌肉细胞。当前在纪念斯隆凯特琳癌症中心担任运动肿瘤科项目主任的斯科特，与《生活指南》谈论了如何将爆发力动作纳入你的锻炼中。以下是她为所有健身水平推荐的一套锻炼，以及一套适合那些有坚实健身基础的人。我们的动作指导是《生活指南》的玛格丽特·西里诺，她是一名CrossFit一级教练，也是南加州大学前一级划船运动员。适合所有健身水平的低强度锻炼这些是你无论健身水平如何都可以在家尝试的动作。确保你能够完全控制你的动作，并在疲劳之前或感到任何疼痛时停止。做三组以下的锻炼，重复次数保持在三到五次。坐立 How to do it: Grab a chair, bench or other sturdy platform and have a seat. Your feet should be hip-width apart. While keeping your abdominal muscles tight, stand up quickly from the chair and then slowly lower yourself back down. The lower the platform, the more difficult this exercise will feel. (See the image above for reference.) Elevated pushups How to do it: Using a platform or wall, start in an elevated plank position with your hands in line with your shoulders. Slowly lower your chest until it makes contact with the surface, and then quickly push away until your elbows are straight. Make sure that your elbows are tucked by your sides and that your body maintains the same controlled plank position through the entire movement. Just as with the sit-to-stand, choosing a lower platform will make this exercise feel more difficult. Heel raises How to do it: Standing straight with your feet hip-width apart, quickly raise your heels, and then slowly lower them down onto the ground. Prioritize staying controlled and balanced through your heels. 对于那些寻找挑战的高强度锻炼在你进行这些更激烈的动作之前，确保你有一个坚实的健身基础，斯科特说。这至少要有三个月的有氧运动，比如步行或骑自行车，以及每周一到两天的力量训练，她说。一旦你有了这个基础，斯科特建议每周将20分钟的爆发力训练纳入你的锻炼计划。她在下方分享了一套建议的动作。进行三组锻炼，保持重复次数低——大约三到五次。保持你的动作短且高质量，斯科特说。爆发力训练与抗阻训练不同，你无需努力到疲惫。蹲跳 How to do it: With your feet hip-width apart and arms slightly behind your torso in a ready position, slowly lower yourself into a squat. Make sure your feet are flat on the ground and your chest is upright. Then accelerate out of the squat into a vertical jump, bringing your arms upward to generate momentum. Jump as high as possible with your hips fully extended. As you land, return back to a starting squat position to cushion your fall. 开合跳 How to do it: Stand tall with your feet hip-width apart and arms by your sides. Then jump into a slightly wider stance, simultaneously bringing your arms laterally upward until they can touch overhead. Jump back into your starting standing position and repeat. 俯卧撑 How to do it: Begin in a tall plank position with your hands stacked directly below your shoulders. While keeping your elbows t