美国运动医学会关于大众健身柔韧性锻炼指南（2011年版）

jacky

柔韧性训练

1）成年人应该进行柔韧性训练最少每周2或3次，来改善关节活动幅度。

2）每个拉伸应该保持10-30秒直到紧张或有一点点不舒服。

3）每次拉伸重复2-4次，每个拉伸累计60秒。

4）静态、动态、弹振式和pnf拉伸都是有效的。

5）当肌肉在热的情况下，进行柔韧性练习最有效。拉伸之前，做轻强度的有氧运动或洗一个热水澡来温暖肌肉。

Flexibility Exercise

• Adults should do flexibility exercises at least two or three days each week to improve range of motion.
• Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
• Repeat each stretch two to four times, accumulating 60 seconds per stretch.
• Static, dynamic, ballistic and PNF stretches are all effective.
• Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.
  

该贴已经同步到 jacky的微博

微博评论

@苗塔坝

来自 时刻觉知 的新浪微博