我來回答

熱心網友回答 (3)

  • 110440789528

    2019-07-04 10:06

    男生如何鍛煉自己的柔韌性?

    https://i1.ask543.net/uploads/p/46/92/b/ffdef53e0a2b423db5afb621381de2d4.jpg

    我從上中學開始,就很喜歡健身,但非常不重視拉伸,覺得拉伸不算訓練的一部分。

    https://i1.ask543.net/uploads/p/17/7b/3/e6ced26ce3b949488fc9ecf015b906a7.jpg

    但最近幾年,因為看了太多關於拉伸促進增肌,提高柔韌性,提高訓練效率的研究,也開始在訓練之前做動態拉伸,訓練之後做靜態拉伸,訓練效果竟然真的更好了(不是錯覺),柔韌性也提高了很多。

    https://i1.ask543.net/uploads/p/d1/0b/2/fcae11b887f344a59107a6bfb2571b60.jpg

    如果你是否喜歡健身,你都可以試試我珍藏多年的動態和靜態拉伸動作。下面是我曾經寫過的三篇帖子的合集,這一個鏈接就夠了。

    https://i1.ask543.net/uploads/p/82/90/4/0cf1af9296d8413cb2cd385735fffb9b.jpg

    一、動態拉伸

    https://i1.ask543.net/uploads/p/27/b9/7/3614bee68cfc4ea48300243ee16ef546.jpg

    我健身之前,都不用跑步機,直接用動態拉伸動作,改善關節柔韌性的同時,順便增加心率,提高體溫。(彈力帶的肩袖關節預熱,都可有可無)

    https://i1.ask543.net/uploads/p/ac/8e/e/5a251456c5bb48c18bb6fa8c93d0b343.jpg

    我一般會用5個動作左右。練腿之前就多拉下肢,練胸和背之前,就多拉伸上肢。

    https://i1.ask543.net/uploads/p/96/b3/c/f941cecf7a4844a9bf8cc44c6c84ff81.jpg

    動作1:狗姿跨步

    https://i1.ask543.net/uploads/p/7a/73/7/ab93b5b9094c4c0fb6da010e80379b66.jpg

    downward dog to runner's lunge

    https://i1.ask543.net/uploads/p/c5/c0/4/99a6101ea4eb4808966871e9d104b2b9.jpg

    動作2:爬蟲伸展 / inchworm

    https://i1.ask543.net/uploads/p/d2/8a/d/57f6815b867a4bb5af955e34b535fe3e.jpg

    動作3:擰毛巾 / wringing out the towel

    https://i1.ask543.net/uploads/p/bf/d3/8/ac156645ac3541d9a6ca54b16ad4aedd.jpg

    動作4:跪姿轉胸

    https://i1.ask543.net/uploads/p/e9/cc/1/97b9ed42ccc84249a23962a83c600462.jpg

    kneeling thoracic rotations

    https://i1.ask543.net/uploads/p/d0/79/c/0e9e92359b884d5e9514ef2d13394dfa.jpg

    動作5:站姿腿後側拉伸

    https://i1.ask543.net/uploads/p/f5/b2/9/4e78f30825b74d6c8a371d1e30e68f70.jpg

    standing calf and hamstring stretch

    https://i1.ask543.net/uploads/p/c4/2b/e/8a7e69b03e6c4feeaa07e6033053668d.jpg

    動作6:跪姿動態伸展

    https://i1.ask543.net/uploads/p/de/37/4/7a83999a0f0e4993b42d5c94e7c47046.jpg

    child's pose with reaches

    https://i1.ask543.net/uploads/p/75/a9/b/4a881c6c55da42edba235ecfc66ecd3a.jpg

    動作7:動態深蹲拉伸 / dynamic squat stretch

    https://i1.ask543.net/uploads/p/9b/54/1/9523a3021d2d4698b7ce62b9fd226dc1.jpg

    動作8:月牙+膕繩拉伸

    https://i1.ask543.net/uploads/p/77/7d/6/7cb38e40665d49a5a11a5aeae2cbb995.jpg

    crescent to hamstring stretch

    https://i1.ask543.net/uploads/p/3e/4b/5/8f6486668cb94ec58c1a7c384180773f.jpg

    動作9:側弓步動態拉伸

    https://i1.ask543.net/uploads/p/07/69/f/f05c814e3a144998bb2296df1ba10ef4.jpg

    side to side lunge with reach

    https://i1.ask543.net/uploads/p/3b/52/3/83bc8269d9b245aea8c7f06b776a6c6e.jpg

    動作10:半跪姿膕繩肌拉伸

    https://i1.ask543.net/uploads/p/e4/73/4/c5f8011ff2a545358ab8cdd2de40ac28.jpg

    half kneeling hamstring stretch

    https://i1.ask543.net/uploads/p/08/b7/e/b180d277cc864a228d3529dcffefb3d8.jpg

    動作11:半跪姿轉胸

    https://i1.ask543.net/uploads/p/ef/27/c/e7ccff9486de4090af25c6a779b20a78.jpg

    half kneeling thoracic rotation

    https://i1.ask543.net/uploads/p/cb/10/f/ac522e0102654351aa98e8b12161ddcd.jpg

    動作12:最偉大的拉伸

    https://i1.ask543.net/uploads/p/d1/bb/a/ba854181d1ad4e99bda18dbb4a5fdcd0.jpg

    world's greatest stretch

    https://i1.ask543.net/uploads/p/39/00/5/b7d84c577a0e42d4bb29d5a60f2a6125.jpg

    (你沒看錯,就是這名字)

    https://i1.ask543.net/uploads/p/b8/82/9/776859306e704d469739548e5730d7c5.jpg

    動作13:跪姿俯臥撐 / squat push up

    https://i1.ask543.net/uploads/p/9b/26/b/c51742623a21448db25f909ccfdb0c5b.jpg

    動作14:跨欄 / hurdles

    https://i1.ask543.net/uploads/p/bb/65/d/45555a3d80d84569b46625e48a0f0a64.jpg

    動作15:跪姿胸背拉伸

    https://i1.ask543.net/uploads/p/f2/4a/8/9631ea194e0c4364b85957f88e7fe8d0.jpg

    kneeling lat and thoracic extension

    https://i1.ask543.net/uploads/p/2d/e8/4/706415d3bf2240a4a2c1c46a2ada9503.jpg

    動作16:動態側跨步拉伸

    https://i1.ask543.net/uploads/p/3b/00/4/811468e72e124077abfafa6992975087.jpg

    side to side lunge with step

    https://i1.ask543.net/uploads/p/05/a0/9/29b4e10dc69048ce8688f007495c36c6.jpg

    動作17:彎腰下探 / IT band stretch

    https://i1.ask543.net/uploads/p/51/84/2/c058f001fcb84353b85302d9f22eed73.jpg

    動作18:行走股四頭肌拉伸

    https://i1.ask543.net/uploads/p/8f/c3/1/9f09664fe4ff4b45a6622d3e8f8cbfa1.jpg

    walking quad stretch

    https://i1.ask543.net/uploads/p/4a/dd/9/af71c00c06314868963c74ee26d54f5b.jpg

    動作19:鴿子式動態拉伸

    https://i1.ask543.net/uploads/p/b9/ef/f/af17e9d229124554901561b0ba6b1ac0.jpg

    pigeon pose with circles

    https://i1.ask543.net/uploads/p/29/52/7/414508dea2b74fc1a0a1f9b6d79a0539.jpg

    動作20:下腰轉胸

    https://i1.ask543.net/uploads/p/be/7e/4/6a82b1233c6a4e7dbd633661e00988b3.jpg

    hamstring and thoracic rotation

    https://i1.ask543.net/uploads/p/00/c5/6/523f5fd7e18d454daab7a76fb32a819a.jpg

    動作21:左右踢腿,各10次

    https://i1.ask543.net/uploads/p/4d/1c/f/075219fe9965475997ffad51dbcaf04a.jpg

    動作22:大腿內側+胸背拉伸,左右各10次

    https://i1.ask543.net/uploads/p/86/98/e/7e0a3fe7b7214134b4a2e3584cf083c4.jpg

    動作23:大腿後側+背部拉伸,15次

    https://i1.ask543.net/uploads/p/aa/0c/9/6aa9a6739fe44d379aa33583602a124e.jpg

    動作24:死蟲,左右各10次

    https://i1.ask543.net/uploads/p/9c/cf/c/8201f99659ea41dd9a137808b2792ab0.jpg

    二、靜態拉伸

    https://i1.ask543.net/uploads/p/f6/d2/0/23df0f8cd0d347cdb3652ca331ff2b15.jpg

    每次舉鐵之後,選擇5到10個動作,拉伸剛剛練過的肌肉,每個動作做20秒,或者10個呼吸。

    https://i1.ask543.net/uploads/p/bc/e0/8/0a82ec31084e4f12ae25b24a9f480b3f.jpg

    一共30個,不用你再去找其他的了。

    https://i1.ask543.net/uploads/p/11/0b/b/13e7290e532245cdae35c5781eadc20f.jpg

    胸、肩膀前側、二頭

    https://i1.ask543.net/uploads/p/0c/52/7/7cae5ad9c2034278abbf54c3f1a22ddf.jpg

    小臂

    https://i1.ask543.net/uploads/p/f5/63/a/f1bc89a4b3cc4b51a95e07138430ae48.jpg

    豎脊肌、背闊肌、三角肌後束、大圓肌

    https://i1.ask543.net/uploads/p/63/76/b/9e8b9502145c43f4b91f14a7c7d33487.jpg

    上背部拉伸

    https://i1.ask543.net/uploads/p/fe/a3/e/c3c389bf5a954cda9736d09735e4af9d.jpg

    下背的豎脊肌和背闊肌

    https://i1.ask543.net/uploads/p/c8/64/d/67bb2c88cc05437388b92eec092044cb.jpg

    肩膀後側以及肩胛骨附近的肌肉

    https://i1.ask543.net/uploads/p/c7/49/9/8eaf702064ed451da8e7ff0d3a98253f.jpg

    肩膀前束、胸肌、屈髖肌

    https://i1.ask543.net/uploads/p/f3/19/2/d27422ec1af24a84959d07bc1f413230.jpg

    胸、二頭、肩、下背、臀部

    https://i1.ask543.net/uploads/p/6f/8c/5/42cb3dfceee74fee8c1395e92f675d5b.jpg

    腹部、屈髖肌群

    https://i1.ask543.net/uploads/p/c9/97/5/904d5c6f7f194fa7b926e2168fa3b73d.jpg

    肩、胸、腹、屈髖肌

    臀部、大腿後側、小腿

    胸椎、臀部、大腿外側、小腿外側

    大臂的二頭、大腿前側的股四頭、臀部、大腿外側、小腿外側

    大臂的二頭、大腿前側的股四頭、臀部、大腿外側、小腿外側

    大腿內側

    大腿內側

    臀部

    胸椎、上臂、臀、大腿外側

    大腿後側

    腿部拉伸

    臀部

    胸椎

    大腿前側的股四頭肌

    三頭

    肩膀

    上臂、胸椎

    肩膀

    腿後側、背

    胸、背

    好了,這個問題就回答到這裡。

    如果對你有幫助,點個「關注」唄!

  • 6722095215

    2019-07-04 10:09

    鍛煉柔韌性最簡單的辦法就是每次運動完後,對運動中緊張的部位進行充分拉伸,同時起到很好的放鬆作用,避免肌肉變得過於僵硬。

    https://i1.ask543.net/uploads/34/7c/2/tos.jpg

    最好是循序漸進地練習瑜伽,而男士練習瑜伽在國外其實已經是很普遍的事情。

    鍛煉柔韌性關鍵就是提高肌肉的伸展能力。瑜伽很多體式就是通過肌肉的伸展,配合呼吸促進血液循環,實現身心的平衡。瑜伽同時也有很多力量型體式,柔韌和力量兼具,在提高柔韌性的同時,也獲得身心的健康,男人練瑜伽何樂而不為。

  • 粵樂生活

    2019-07-06 17:06

    柔韌性訓練主要是指關節活動的幅度以及肌肉、韌帶彈性的大小,是形體訓練的重要方面。在男性形體訓練中,柔韌素質訓練主要通過各種手段,適當增加關節活動範圍和肌肉韌帶的彈性,拉長肌纖維及韌帶,從而增加動作幅度,使體態更加舒展、完美。方法:1、可在墊上或利用把杆做前、側、後以及肩、胸、腰部的拉、壓動作練習。如:體前側屈、弓步、背弓、向後伸拉肩等練習方法和手段是常用的柔韌練習。2、利用扶把進行腿部的向前、向側、向後的擺動以及肩、腰部的甩動練習。幅度要由小到大,節奏由慢到快,使肌肉韌帶得到進一步拉伸。3、踢和搬主要是針對腿部動作而言的。可先在地面進行練習,做坐、躺式踢腿、搬腿,側臥式踢腿搬腿,跪式後踢腿,然後用站姿,做扶把式的向前、向側、向後的踢、搬練習。注意:1、柔韌素質訓練應該循序漸進,由輕到重,由慢到快,先熱身,後拉伸,防止拉傷。同時還要量力而行,不可超出自己的極限範圍。2、要以靜態拉伸為主,擺動、甩動為輔,最後再踢的順序進行練習。要及時放鬆,要做到和力量訓練相結合。此外,柔韌素質訓練要長期的堅持,因為拉開容易,復原也容易。