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驾驶员在开车时,眼睛长时间盯牢前方、脖子挺直,容易导致颈部肌肉痉挛。而坐姿腰部所承受压力是站立姿势的两倍,长期久坐就会使腰部的腰椎关节和肌肉以及韧带造成粘连,引起腰肌劳损等症。保护颈椎与腰部的肌肉是竖脊肌,将竖脊肌锻炼强大是改善腰部力量的根本。竖脊肌锻炼的目标就是让后背肌肉群变得强壮有力。硬拉锻炼目的:锻炼竖脊肌、下背部,改善腰肌。动作描述:提前准备两个空油桶(或矿泉水桶),根据自己力量状况适当灌入一些水。直立,双脚自然开立与髋关节同宽,两手各握一个桶,双手距离与肩同宽,屈膝俯身,臀部向后伸展,腰背挺直,腰部发力起身;身体站直后,双肩向后伸,收紧肩胛骨,下巴微收,停顿1一2秒钟;身体再次向下,再次起身,重复练习。呼吸要求:臀部后伸展时深吸气,起身时呼气。动作提示:首先是身体重心,
When the driver driving the car, his eyes stare in front of a long time, neck straight, easily lead to neck muscle spasm. The sitting pressure on the waist is twice the standing position, long-term sedentary will make the lumbar spine joints and muscles and ligaments caused adhesions, causing lumbar muscle strain and other embolism. Protecting the cervical and lumbar muscles is the erector spinae, the erector spine exercise is a powerful foundation to improve the strength of the waist. The goal of the erector spine exercises is to make the back muscle group strong and powerful. Hard Pull Exercise Objective: Exercise erector spinae, lower back, improve psoas muscle. Action Description: Prepare two empty oil drums (or mineral water buckets) in advance, and pour some water according to your own strength. Upright, feet naturally open with the hip width, holding a bucket with both hands, hands and shoulder width from the distance, bent knees, hip back stretch, back straight, waist force to get up; body stand straight, Shoulders stretched back, tighten the scapula, slightly chin, pause 1 to 2 seconds; body down again, get up again, repeated practice. Breathing Requirements: deep breathing when stretching the buttocks, exhale when you get up. Action Tip: The first is the body center of gravity,