游泳动态伸展动作

小编悠游

Dynamic Stretches
Arm Swings
1. Stand tall and hold arms out to your side.
2. Slowly swing your arms back and forth across the front of your body.
3. Repeat this continuous motion for 30 seconds.


Side Bends
1. Stand with a shoulder width stance. Place a toning bar on your shoulders (optional). 2. Lean to one side keeping your torso straight. Do not bend forward or backwards. 3. Hold for a count of 2 and then repeat to the other side. 4. Complete 10 stretches each side.
Trunk Rotations
1. Stand with a shoulder width stance. Place hands on hips.
2. With knees slightly bent, turn from side to side keeping feet firmly on the floor.
4. Complete a total of 15-20 full swings.


Full Back Stretch
1. Lie on your back and bring both your knees to your chest with hands clasped under back of knees.
2. Roll forwards until your feet touch the floor and then immediately roll back until just before your head touches the floor.
3. Continue until you complete 10-15 full rolls.





Abdominal Stretch
1. Start by lying on your back on the stability ball holding a toning bar at your chest (the toning bar is optional). 2. Push back with your feet and simultaneously push the bar over and behind your head.
3. Your legs should be straight and your arms outstretched.
4. Return to the starting position and repeat for 10-15 reps.


Hamstring Stretch
1. Lie on your back and place a piece of exercise tubing (or rolled up towel) around the bottom of one of your feet. 2. Pull the tubing and raise your leg at the same time until a comfortable stretch is felt. Return to the starting position and repeat for 10-15 repetitions.
3. Repeat with other leg.





Groin Stretch
1. Start by placing your right knee on top of a stability ball and maintain your balance.
2. Slowly spread your leg out to the side until you feel a stretch on the inside of your thigh.
3. Return to the start and repeat for 10-12 repetitions before changing to the other leg.





Alternate Toe Touches
1. Start by standing with your feet spread as far apart as comfortably possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstrings.
3. Now try to touch the other foot with the opposite arm. This motion should be continuous alternately touching each foot (as close as possible) with the opposite hand.
Important: skip this stretch you are prone to low back pain or if it causes you any discomfort.
Leg Swings
1. Start by standing with your feet shoulder width apart.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you cannot keep your upper body from moving.
4. Repeat for 10 full swings and repeat on other leg. 5. You can also swing your leg across your body stretching the abductors and adductors.

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Use these dynamic stretches as part of your warm up. Start with 10-15 minutes of light aerobic exercise to make sure the body is thoroughly warm. While they are not as effective as static stretching for increasing flexibility they can help to prevent injury and do not negatively effect strength and power immediately afterwards. Static stretches can be performed after training or competition to increase flexibility.

动态伸展最适于加入训练前或赛前热身当中。
最近的一些临床研究表明，传统静态伸展训练可能不利于与力量、爆发力相关的体育运动。动态伸展对于减轻肌肉僵硬（增加了肌肉拉伤的可能性）更加有效。因此，现在许多教练建议不要进行以增加动作幅度为目的的赛前静态伸展，而代之以能够预防伤害、使身体为比赛做好准备的动态伸展。
下面列出的几种训练动作需要用到stability ball（健身球）。健身球对于发展功能性力量和核心稳定性非常有效。

挥臂
1.直立，手臂在体侧伸展。
2.缓慢地向后、向前挥臂。
3.持续30秒。
侧弯
图片:侧弯.bmp


1.直立，双脚与肩同宽。将一根toning bar置于肩部。
2.躯干保持挺直，向一侧倾斜。躯干不要向前或向后弯曲。
3.数到2，然后换另一侧重复。
4.每一侧重复10次。
转体
1.直立，双脚与肩同宽。双手置于髋部。
2.双膝微曲，上体从一侧向另一侧转动，双脚保持紧贴地面。
3.重复15到20次。
背部伸展
图片:背部.bmp


1.仰卧，双手勾住双膝后方，将双膝拉到靠近胸部。
2.向前滚动，直到双脚触地，然后迅速向后滚动，直到头部接近触地。
3.重复10到15次。
腹部伸展
图片:腹部.bmp


1.背部仰靠在健身球上，手持toning bar，置于胸前。
2.双脚蹬地，推动身体后移，同时将toning bar移向头部上方、后方。
3.双腿伸直，手臂伸展。
4.回到起点，重复10到15次。
股后肌群伸展
图片:股后.bmp


1.仰卧，将一根绳子（或一条卷起来的大毛巾）绕在一只脚的脚底。
2.拉动绳子，抬腿，直至有伸展感。回到起点，重复10到15次。
3.换另一条腿再做。
大腿内侧伸展
图片:大腿内侧.bmp


1.将右膝置于健身球上，保持好平衡。
2.右腿缓慢向体侧伸出，直到大腿内侧有伸展感。
3.回到起点，重复10到12次，换另一条腿再做。
交替触脚尖
图片:触脚尖.bmp


1.直立，在感觉舒适的前提下，双脚尽量大大分开。
2.上体向侧前方倾斜，一只手争取触到另一侧的脚尖，或者直到下背部和股后肌群有伸展感为止。
3.换另一侧重复。
（如果你有下背部疼痛，或者这个动作让你感觉不适，则放弃这个动作。）
摆腿
1.直立，双脚与肩同宽。
2.上体保持垂直，一条腿向前、向后摆动。
3.不要太用力摆动，上体保持静止。
4.重复10次，换另一条腿再做。
5.你还可以向内、向外摆动腿，伸展外展肌和内收肌。

将这些动态伸展动作作为热身的一部分。先花10到15分钟做一下轻松的有氧运动，以确保身体处于温暖状态。它们不像静态伸展那样能够提高柔韧性，但它们有助于预防伤害，而且不会在接下来的运动中影响你的力量和爆发力。你可以在训练或比赛后进行静态伸展，以增强柔韧性。

好动作，学习了