pnf拉伸最佳用途是什么？

jacky · 发表于 2012-2-21 10:41:54

What is the best application of PNF stretching?
Evidence-based research provides the following recommendations (Sharman, Cresswell & Riek 2006):

Duration of static contraction of the target muscle is 3–15 seconds.
Contraction intensity of the target muscle is 20%–70% (see #7). The researchers note that there is evidence that progressive increases in intensity (within the 20%–70% range) may provide greater gains in ROM.
No studies have investigated opposing muscle contraction intensity for PNF stretches in this phase.
One complete repetition seems to be sufficient (i.e., onecontract-relax or one contract-relax agonist-contract stretch).

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