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日前看了篇报道 对于如何正确热身有了新的看法
静态拉伸是指缓慢拉伸筋肉到不能拉伸为止,然后保持10-30秒。静态拉伸是最常见的错误热身方式。
Static stretching involves slowly stretching a muscle to its end position and holding it for a short period of time, usually 10-30 seconds. This is the most common form of stretching and is most often done to warm up for exercise -- but that is a big mistake.
跑步前不要俯身拉伸腿部肌肉,卧推前不要拉伸胸部肌肉。运动前用静态拉伸作为热身,会影响运动表现并增大受伤几率。这是为什么呢?
Don't bend down and touch your toes to stretch your legs before running. Don't hold your hands together behind the back to stretch the chest before you bench press. Static stretching is not recommended for warming up. It can actually hurt your performance and make injury more likely if you do it right before exercise. Why?
我们可以想象一下橡皮筋,肌肉和橡皮筋都是弹性物质,拉伸过度的橡皮筋不能迅速有力地回弹,肌肉也类似,过度拉伸的肌肉不得不更用力才能使劲,这会增加肌肉负荷而发生扭伤。
Think of it this way: Rubber bands and muscles are similar in that they both have elastic properties. A rubber band that's too stretchy cannot be pulled back quickly enough to provide a strong "pop." Likewise, an overly elastic muscle has to work harder to generate the appropriate level of power. This can overtax and strain a muscle.
最新研究表明,运动前的静态拉伸会削弱运动力,比如影响弹跳高度,降低肌肉力量,减慢冲刺速度。
Most of the recent research suggests that static stretching right before playing a sport or exercising can impair performance, such as reducing jumping height, lowering muscular strength and power, and slowing sprint time.
静态拉伸本身并不坏,事实上它是最安全有效的拉伸方式,只是不能把它作为热身运动。
Static stretching is not bad. As a matter of fact, it can be the safest and most effective form of stretching. It just simply should not be done as a warm-up.
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