陆地练习：肩膀运动1-3节(DRYLAND - Shoulder Exercises 1-2-3)

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DRYLAND - Shoulder Exercises 1-2-3

Posted by Barbara Hummel on Sep 01, 2008 07:00AM

陆地练习：肩膀运动1-3节

芭芭拉·汉默于2008年9月1日上午7:00发布

With a new swim season about to begin, it's time to start strengthening your shoulders and back muscles BEFORE you have a problem. Here are 3 simple exercises to help ensure an injury-free season.
又一轮新的游泳季节即将到来，在遇到问题之前，该是我们加强肩膀和背部肌肉的时候了。这里介绍三节简单的运动，能够帮助你免受伤害。

Why Do It:
If you've ever developed a shoulder injury from swimming, you know what a drag it is. It can take FOREVER to go away, and there's a limit to how much kicking and cross training you can do to make up for the loss of swimming. The best solution is to avoid shoulder injury in the first place.
为何练习：
如果你曾在游泳中造成肩部受伤，你一定知道那伤痛有多么恼人，它可能一辈子都会陪伴你，并且限制你的踢腿及交叉训练，它所带来的损失，无法弥补。对付肩伤最好的办法就是防患于未然。

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.
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。

Next week, watch for part 2, with 3 more easy exercises for shoulders and back.
下周，请继续关注第二部分，将为你介绍另外三节肩膀和背部运动。

How to Do It:
如何练习：

Exercise #1
1. Start with feet shoulder-width apart and toes pointed straight ahead or slightly in. Bend the knees and bend over slightly. Let your hands and arms hang down.
2. In a slow, controlled movement, use the muscles in your upper back to raise your arms to shoulder level. Keep your torso stable as you do this. Think about forming a "T" with your arms, and try not to let the hands go above your shoulder level.
3. Hold the "T" for a second or two, then return the arms in a controlled movement to the starting position. Repeat 15 to 20 times.
练习一：
1、双脚分开至肩宽，脚尖向前或略向内。曲膝身体略向前倾。手臂自然下垂。
2、利用上背部肌肉缓慢匀速提起手臂至与肩膀水平，保持身体稳定。记住用手臂形成T造型，且双手不要高于肩膀的水平线。
3、保持T造型一至两秒，匀速回复至开始动作。重复15-20次。

Exercise #2
Same as Exercise #1 except that you are standing erect. Form a "T" and HOLD it, but try not to let the hands go above shoulder level. Also, try to keep your shoulders stable and steady -- don't hunch them up when you form a "T."
练习二：
起始姿势同练习一，但身体直立。摆成T字型，保持姿势，双手不要高于肩膀水平线。同时，保持肩膀的稳定，摆T字型时注意不要耸肩。

Exercise #3
1. Stand erect with feet shoulder-width apart and with arms extended directly in front of you. Separate the hands and roll them palms up as you move the arms as far apart as you can. Hold this position and squeeze/contract the muscles between your shoulder blades as you hold the position for a second or two.
2. Return the arms and hands to their starting point in a controlled movement. Repeat 15 to 20 times.
练习三：
1、双脚分开至肩宽，直立，双臂向前伸直。双臂分开至最大角度，同时翻掌向上。收紧肩胛骨间的肌肉群，保持姿势一至两秒，
2、匀速回复成起始姿势。重复15-20次。

How to Do It Really Well (the Fine Points):
1. Don't hunch your shoulders -- keep them stable and DOWN.
2. Make all your movements slowly and with control. Hold the finish position for at least one second to fully contract the muscles.
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。

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