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腰背部肌群主要包括竖脊肌、背阔肌和下后锯肌,它们牵拉着脊柱,可以使它前后、左右弯曲,让人能做出弯腰、挺胸、仰头、体侧屈等动作。腰背部肌肉力量足,不仅有利于做动作到位,还可以减少肌肉劳损等伤害。以下介绍的练习方法都很简单,在家里即可方便地练习。一、后抬起动作方法:俯卧,双腿向后上方抬起。腿向下时速度要慢,向上时要快。练习要求:连续进行15-25次,做3-4组,组间间歇1分钟。
Lower back muscles mainly include the erector spinae, latissimus dorsi and lower serratus muscle, they pull the spine, you can make it before and after, left and right bend, people can make a bend, chest, head, body flexion Other actions. Back muscle strength enough to not only help to do the action in place, but also can reduce muscle strain and other injuries. The practice methods described below are simple and easy to practice at home. First, after lifting action method: prone, his legs raised backwards above. Slow down the legs, faster up. Practice requirements: 15-25 times in a row, 3-4 groups, intermittent 1 minute between groups.