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本期杂志,我继续给大家介绍下肢拉伸的一些练习方法。下肢拉伸的方式有多种,练习的时候,每个动作重复6次至10次,注意控制动作的节奏和幅度,量力而行。仰卧直腿腘绳肌拉伸如图1-1所示:仰卧在地板上并保持左腿伸直,右腿直腿抬起,双手抱膝将右腿尽可能向胸部拉近。在这个过程中,注意保持双腿伸直,保持10秒至15秒,然后放松恢复到准备姿势,再换腿进行练习。
This issue of the magazine, I will continue to introduce some of the practice methods of lower extremity stretching. Lower extremities stretch a variety of ways, when practicing, each action is repeated 6 times to 10 times, pay attention to control the pace and extent of action, according to their ability. Supine straight leg hamstring stretch as shown in Figure 1-1: Supine on the floor and keep the left leg straight, straight leg raised his right leg, hands and knees to the right leg as close to the chest. In the process, pay attention to keep your legs straight, for 10 seconds to 15 seconds, and then relax to return to the preparatory position, and then change legs to practice.