出差健身两不误：职业登山人为你量身打造10分钟训练方案

    基本程序：

    1）俯身触摸脚趾，做10次

    2）肩，肘，腕和手指朝每个方向转动10次（血液通过离心力转移至双手，天气寒冷的时候，大家尤其需要做这些动作）

    3）20个弓步（一条腿向前跨出，然后向下屈膝，形成一个90度的角）

    4）10次起坐（仰卧，膝盖弯曲，双脚平放在地面；向前卷起身体至垂直姿势；反向恢复到初始姿势）

    5）5到20个俯卧撑（75％的能量）

    6）1分钟髋关节伸展：握紧双手，胳膊肘支在膝盖上，保持下蹲姿势，伸展臀部

    7）4组平板支撑：保持平板支撑姿势（就像俯卧撑那样，但前臂要平贴地面），每个动作维持一分钟。依次是：面朝下（使用双臂），面朝左（使用单臂），面朝下（使用双臂），面朝右（使用单臂）。全程用脚趾支撑身体，双臂和双腿保持不动。

    8）1分钟侧立：站立，用一条腿保持平衡，把另一条腿举到前面；站立，用一条腿保持平衡，抓住另一条腿的脚踝，向身后拉。

    这些基本的健身动作大约需要10到15分钟，可以重复进行，也可以把它作为日常目标。

    锻炼时，我总是想象即将到来的攀登活动。就技术层面而言，这些动作都非常精确。我可以在没有压力的情况下，排练手脚的位置，提高眼睛和手脚之间的协调性。许多登山者站立时总会演练这些动作，它们就像是一组特殊的太极拳。（财富中文网）

    译者：叶寒

    The workout

    Find a location that has an optimum running path and an adjacent park.

    1.) 5-minute run / skip / walk warm-up / shake out

    2.) Open and close your hand repeatedly

    Basic routine:

    1.) 10 stretches to touch your toes

    2.) 10 shoulder, elbow, wrist, finger rotations, in each direction (the centrifugal force that moves blood to your hands is a good tip to move blood to your hands when it is cold out)

    3.) 20 lunges (step forward with one leg and bend down to create a 90-degree angle)

    4.) 10 stand-ups (lay on your back with knees bent and feet flat on ground; roll forward to upright standing position; reverse to return to original position)

    5.) 5 to 20 push-ups (75% capacity)

    6.) 1 minute of a fixed line hip stretch: Clasp your hands and bring your elbows down to your knees, in a squat, to extend hips

    7.) 4 x 4 plank: Hold a plank position (like a push-up, but with forearms flat against the ground) for one minute each facing down (both arms), left (one arm), down (both arms), right (one arm) using your core to support your body and keeping arms and legs immobile.

    8.) 1 minute each side: Stand and balance on one leg, raising the other in front of you; stand and balance on one leg, pulling the other behind you by grabbing the ankle.

    This foundation for fitness takes between 10 and 15 minutes and can be repeated or as a daily goal.

    During my workouts I visualize an upcoming climb. On a technical route the moves are very precise. I can rehearse a foot or hand placement with no pressure and improve that eye/extremity coordination. Many climbers will rehearse the moves while standing, a unique form of shadow boxing.