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您请求的操作仅限于组中的用户:====静态拉伸的频率和持续时间====拉伸的持续时间与注意到的改善无关,而是一周内重复拉伸的次数。重要的是要注意每块肌肉应该只拉伸一次,应该保持5分钟,然后分成5个1分钟的练习或10个30秒的练习。我们在一周内拉伸的越多,效果越好,根据某些研究,拉伸超过三周有助于降低僵硬度和增加活动范围(2到8分钟的拉伸有助于增加活动范围,而10分钟的拉伸有助于恢复正常的活动范围)Nakamura Masatoshi, Sato Shigeru, Hiraizumi Kakeru, Kiyono Ryosuki, Fukaya Taizan, Nishishita Satoru。[https://pdf-sciencedirectassets-com.simsrad.net.ocs.mq.edu.au/271132/1-s2.0-S0021929020X00066/1-s2.0-S002192902030083X/main.pdf?X-Amz-Security-Token=IQoJb3JpZ2luX2VjECIaCXVzLWVhc3QtMSJIMEYCIQDyls%2Ftw8s9UvpD1wGjKHdRjIWcuGpjBPIp1Vde7s%2FumQIhAPITldz%2BfFrSWAnGWirpgTbgJsEanSdnmLzCv6f6vq20KtUECMr%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEQBRoMMDU5MDAzNTQ2ODY1IgwxtXR7tsEtkKdFpXEqqQR9ZpG0HE6XRLIRiJmg86gNxKecNV7nIaQoxdoEinQC8m2M16n0lOpR5vLPuWfbZpwlvm8LfnM0njPFaPXVvlSihuXVPSrAIL6Soz5RYpXqFRhSDHnS31VYqtWlFCJzeTUCVc8GUjcxBTKMeZBGyxcQM5eFNUUExG28XAm4SaaFKLyvIXwQ % 2 ftkaeagu4600fx2xnylbg6tzjrgb2qx8euhrlujwsc5tjqcaol9pbgcstrsshdhefbixknorb1mpfkp6zbljzrpdcoasl8jz4le6seevnzcaizd0ukegw0zsqxi1 % 2 fuld7ytuasxjev9d % 2 fraxxh2rxtukwae0nlww1t6ldj2hqi0gzqphgmvx15klajbhcxzm6eckfyvgpt9b7aolhq8x % 2 b8zumydmulpqkepzjxynz2pvkouzxwht0tjkkl7d % 2 bwqcslicf6noxtbxop66y5gftgjjmdcsmcpd7 % 2 f68gruwxlzx6b13wx0ozbcckng08abwl2clnbazen4ys68fwohkvpughjwo8olurynhtriwzlqge40clb6goidvssayorxdxuzrng7ckxxmphn % 2 fsvlcoy4t fifltg2y % 2 bn7i5hdisw8sntr8bs % 2iO7WlIztYHP4p8XmA82yUcz1M5wPd87RQ2vfu % 2 fhhh6onv2dq7gr7muxt % 2 b2dpdqrvsgg9 % 2 bi9uwfgd6w3zdt % 2 byi5gkc7dp % 2 b4gpx2mwai4v2 % 2 bhjywitvtsqxfznbooawfmo % 2 fsvpkgoqgbqqbktkkkhzgdseta7tu59e85cpyabyzhdf10uzqwomibw3dokct8n4qlsjgpzo1rrcp8t2vwr3ygwuxwj % 2 br5yeal4pg0arkeygbcvelull53tfeit5rdshgm7kh7pzh3ekddobdhi8jt5zk9vjwpis3c9m5cfk0fselpbi6hgcamctxjswqb8wmp3btd % 2 bvzip1 % 2 bc7znu12rkqrxn30wu0gfnhxwcsg % 2 fn&x-amz-algorithm = AWS4-HMAC-SHA256&X-Amz-Date = 20220925 t012230z&x-amz-signedheaders = host&X-Amz-Expires = 300 &x-amz-credential = ASIAQ3PHCVTYUIZTKTRF % 2 f20220925 % 2 fus-east-1 % 2 fs3 % 2 faws4_request&x-amz-signature = 2 d83e364c5b03b693dc2f4bd16e53e256bb679e519ab17be2e249252d00cc5cf&hash = 13 ad136ed3e973cd7d651445d5c6768b7e00795f9fb74f13bf6990fff4b1f6b8&host = 68042 c943591013ac2b2430a89b270f6af2c76d8dfd086a07176afe7c76c2c61&pii = S002192902030083X&tid = spdf - 5 - e2a5dad - 97 - f9 - 4 - b30 a921 e6c053412e73&sid = 3979 d9eb9108f44b853b9996f8f973a072a1gxrqa&type = client&ua = 585106080754065 f&rr = 74 fff2f9bfd4a894静态拉伸的影响项目以不同的容积当量每周频率对肌肉肌腱单元的被动特性进行测试。[j] .生物力学学报,2014:1-5.。对于主要目标是一般健身的个人,建议每周至少进行两次静态拉伸,拉伸至少保持15秒,然后进行动态拉伸Page, P.(2012)。当前关于肌肉伸展运动和康复的概念。国际运动物理治疗杂志,7(1),109.。对于老年人来说,静态拉伸的持续时间应该更长才能注意到改善。例如,一个60秒的伸展动作每周增加2度,而一个32秒的伸展动作每周增加1度Feland, J. B., Myrer, J. W., Schulthies, S. S., Fellingham, G. W., & Measom, G. W.(2001)。 The effect of duration of stretching of the hamstring muscle group for increasing range of motion in people aged 65 years or older. ''Physical therapy'', ''81''(5), 1110-1117.. For children, incorporating static stretching in physical education class significantly improved the flexibility of the hamstring muscles where four sessions per week served in a 17 degree increase in range of motion while two sessions per week improved the range of motion by 9 degreesMedina, F. S., Andújar, P. S. D. B., García, P. R., Miñarro, P. L., & Jordana, M. C. (2007). Effects of frequency of static stretching on straight-leg raise in elementary school children. Journal of sports medicine and physical fitness, 47(3), 304-308..

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