陆地练习：肩膀运动4-6节(DRYLAND - Shoulder Exercises 4-5-6)

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DRYLAND - Shoulder Exercises 4-5-6

Posted by Barbara Hummel on Sep 01, 2008 09:35AM

陆地练习：肩膀运动4-6节

芭芭拉·汉默于2008年9月1日上午9:35发布

Last week, we presented 3 simple exercises to help prevent shoulder injury. Here are 3 more, just in time for the start of the fall season.
上周我们推荐了三节防止肩部受伤的简单的练习。在秋季游泳季节刚刚开始之时，本篇将再为您介绍三节练习。

Why Do It:
Proper stroke mechanics are only one part of preventing shoulder injury. The other part involves strengthening certain muscles in your back -- especially the muscles that stabilize your shoulder joint. These three exercises may not look like much, but if done with focus and on a regular basis they can help strengthen the right muscles and can help prevent a shoulder injury. If it's too late for prevention, and you're in shoulder rehab, ask you doctor if these exercises could be part of your recovery routine.
为何练习：
正确的划臂技巧只是避免肩伤其中一个要素，其他要素还包括加强背部特定的肌肉群，尤其是稳定肩部关节的肌肉群。本篇的三节运动运动量不大，但如果持之以恒地练习，可以帮助你增强关键的肌肉群，避免肩部受伤。如果已经为时过晚，你正处于肩伤恢复阶段，请咨询你的医生，这些运动是否适合作为恢复时期的日常运动。

What's nice about these is that you don't need any equipment and you can do them anywhere, in less than 5 minutes. For teams, they make a good warmup exercise before practice.
这一练习棒就棒在你不需要任何器具，而且可以随时随地开练，只需不到五分钟就可以完成。对专业队员，作为训练前的热身运动也相当不错。

How to Do It:
练习方法：

Exercise #4
1. Start with feet shoulder-width apart. Hold your arms in front of your chest, with wrists, forearms, and elbows aligned and touching.
2. While keeping the elbows bent and your shoulders low and stable, open your arms as wide as possible and hold this open position for a second or two. Squeeze/contract the muscles between your shoulder blades as you hold this position.
3. In a slow, controlled movement, bring the hands and arms back to their original position. Repeat 10 to 15 times.
练习四：
1、双脚分开至肩宽，双臂前伸至胸前，手腕、前臂及肘部排成一线，并在一起。
2、保持曲肘，肩部放低，保持稳定，打开双臂至最大角度，坚持一至两秒，注意收紧肩胛骨间肌肉。
3、缓慢匀速将手臂复原。重复10-15次。

Exercise #5
1. Start with feet shoulder-width apart. Form a "goalpost" with your arms, with your elbows at about shoulder height.
2. While keeping the shoulders low and stable, rotate your hands down as far as possible and hold this position for a second or two.
3. Again, keeping the shoulders low and stable, return the hands to the "goalpost" position. Repeat 10 to 15 times.
练习五：
1、双脚分开至肩宽，做类似“守门员”的姿势，双肘与肩同高。
2、肩部放低，保持稳定，将双手旋转至最低位置，坚持一至两秒。
3、继续肩部放低，保持稳定，双手回复至“守门员”姿势。重复10-15次。

Exercise #6
1. Start with feet shoulder-width apart. Clasp you hands behind your back, with fingers interlaced.
2. While keeping the shoulders low and stable, squeeze /contract the muscles between your shoulder blades and lift your clasped hands. Hold this position for a second or two, then return to the starting position. Repeat 10 to 15 times.
练习六：
1、双脚分开至肩宽，双手扣于背后，手指交错。
2、肩部放低，保持稳定，注意收紧肩胛骨间肌肉，抬起扣在一起的双手。保持一至两秒，再回复至起始姿势。重复10-15次。

How to Do It Really Well (the Fine Points):
1. Try not to hunch your shoulders -- keep them stable and DOWN.
2. Make all your movements slowly and with control. Hold the finish position for a least one second to fully contract the muscles.
3. Combine these 3 exercises with Shoulder Exercises 1-2-3 for a quick warmup routine before every practice.
要点：
1、不要耸肩，保持肩膀稳定及“向下”。
2、所有动作都要缓慢匀速，结束动作保持至少一秒，以更好地收紧肌肉。
3、每次训练前，将本篇三节练习与“肩膀运动1-3节练习”作为日常热身。

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