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您请求的操作仅限于组中的用户:===预收缩拉伸:本体感觉神经肌肉促进拉伸(Proprioceptive Neuromuscular Facilitation Stretching, PNFS) ===[[文件:拉伸腿。jpeg|右|无框架]]]预收缩拉伸是一种同时涉及肌肉收缩和拉伸的拉伸。它最初是为了放松肌肉和增加肌肉张力而开发的。最常见的类型是PNF，本体感觉神经肌肉促进，这是一种可以通过不同方式进行的技术。其中一种是收缩-放松法，在此过程中，伴侣将肌肉保持在一个伸展的位置，这个人收缩肌肉至少4秒，然后是2到3秒的短暂放松期。拉伸应该比最初的拉伸进一步推进，保持更长的时间(保持至少10秒，放松20秒)。另一种方法是保持放松法，首先由伴侣将肌肉置于拉伸位置，然后伴侣收缩肌肉，同时要求对方防止这种收缩，然后由伴侣被动拉伸肌肉。另一种不同的方法是收缩-放松激动剂收缩，在此过程中，肌肉也被伴侣拉伸至少4秒，并要求该人收缩肌肉的激动剂，然后激活肌肉的拮抗剂，随后是20秒的放松期。PNF拉伸:技术和指南。Healthline。< nowiki > https://www.healthline.com/health/fitness-exercise/pnf-stretching pnf-techniques < / nowiki > < / ref >。 Other types of Pre-Contraction Stretching are Post-Isometric Relaxation (PIR) and Post-Facilitation Stretch (PFS). There are different PNF stretching techniques, all of them focus on the stretching a muscle to its limit, can be used on almost all muscles in the body and can be done alone or with assistance. The stretching of the muscle to its limit, triggers the inverse stretch reflex, a reflex that returns the muscle to its initial position to prevent injury.Healthline [https://www.healthline.com/health/fitness-exercise/pnf-stretching#pnf-techniques PNF stretching] Available from: https://www.healthline.com/health/fitness-exercise/pnf-stretching#pnf-techniques (last accessed 1.6.2019) Based on a study conducted on 45 healthy university students on the efficacy of static stretching and proprioceptive neuromuscular facilitation stretch on hamstrings length after a single session, results showed that the PNF group demonstrated significantly greater gains in knee extension compared to the static stretching group with the static stretching group noting an increase by 7.53° and the PNF group noting an increase by 11.80° in knee extensionO'Hora JO. Cartwright AC. Wade CW. Hough AH. Shum GS. Efficacy of Static Stretching and Proprioceptive Neuromuscular Facilitation Stretch on Hamstrings Length After a Single Session. Journal of Strength and Conditioning Research. 2011;25(6):1586-1591.. {{#ev:youtube|PhfbsLEPus0|250}} AIF Education. PNF Contract-Relax Stretch. Available from:https://www.youtube.com/watch?v=PhfbsLEPus0 [last accessed 12/18/2020] {{#ev:youtube|Ro9v9eQlH3Q|250}} AIF Education. PNF Hold-Relax Stretch. Available from:https://www.youtube.com/watch?v=Ro9v9eQlH3Q [last accessed 12/18/2020] 回到 检索自"http:///Stretching＂
回到 检索自"http:///Stretching＂
