论文部分内容阅读
运动前,大多数人会稍微踢踢腿、弯弯腰、挥挥臂,但有时这种“走形式”的热身反而会让你受伤。“赶时间”式热身。无论是做有氧锻炼还是力量训练,至少要做12~15分钟的热身。完整的热身应当包括针对下背部、肩部、小腿、腹部和股四头肌等部位的拉伸,每个动作尽量做足20秒钟。此外,从一个动作换成另一个动作时,速度不能过快,否则会造成意外伤害。“呆立”式热身,即缓慢拉伸筋肉的静态式拉伸。事实上,静态拉伸本身并没问题,只是
Before exercise, most people kick their legs a little, bend their heads and wave their arms, but sometimes this warm-up of the “walking form” will actually make you hurt. “Rush time ” warm-up. Whether it is aerobic exercise or strength training, at least 12 to 15 minutes to warm up. A complete warm-up should include stretching for lower back, shoulders, lower legs, abdomen and quadriceps, with each action taken for as long as 20 seconds. In addition, from one action to another action, the speed can not be too fast, otherwise it will cause accidental injury. “Stayed standing ” type warm-up, that is, the slow stretching of the static tensile muscle. In fact, static stretching itself is not a problem, just