论文部分内容阅读
现在,在运动康复和力量练习中,核心力量的练习日渐被重视。下面,我们继续为大家介绍几组核心力量的训练方法。腹肌静力如图1所示,身体仰卧在垫上,双手伸直置于身体两侧。练习时,腹肌收紧将身体头脚两端拉起,保持静止不动。每30至90秒为一组,每次练习2至3组。侧身静力如图2所示,身体侧躺在垫上,保持与垫子45度夹角,用侧腹肌将身体头脚两端拉起,保持静止不动。每30至90秒为一组,每次练习2至3组。
At present, the practice of the core forces is increasingly valued in the field of exercise rehabilitation and strength exercises. Below, we continue to introduce several groups of core strength training methods. Abdominal muscle static as shown in Figure 1, the body supine on the mat, hands placed straight on both sides of the body. Practice, abdominal muscles tighten the body ends up, remain stationary. Every 30 to 90 seconds for a group, each practice 2 to 3 groups. Side body static as shown in Figure 2, the body lying on the mat, and keep the angle of 45 degrees with the mat, with both sides of the body and the abdomen to pull the head and foot ends, remain stationary. Every 30 to 90 seconds for a group, each practice 2 to 3 groups.