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href='http://lpo831.com/koucai/yanjiang/'>演講口才</a> > <a href='http://lpo831.com/koucai/yanjiang/jinzhang/'>消除緊張</a> > <span>腿肌肉緊張?jiān)趺淳徑?/span> </div> <div id="jpxnwbl" class="ar_con_nr"> <div id="hmbhzwd" class="con_l fl"> <article class="ar_con bg louti"> <div id="mvkqgv4" class="ar_title"> <h1>腿肌肉緊張?jiān)趺淳徑?/h1> <div id="ghh8v8j" class="ar_title_b"> <div id="yapssgn" class="sub_title clear"> <span id="eolujqp" class="sp2 c6 fl">時(shí)間：<time class="fxtime">2018-09-04 17:51:57</time></span> <span id="epeu6ei" class="sp1 c6 fl"><em id="zuozhe" class="noshow">祥聰</em><em class="user_id noshow">1199</em>由 <em class="nickname"></em> 分享</span> <span id="vfljdjg" class="fl arc_btn"></span> </div> </div> </div> <div id="9wrokzf" class="y_ju"></div> <div id="bcahf1f" class="con_article con_main" id="contentText"> <p>腿肌肉緊張?jiān)趺淳徑?/p><p> 　　跑步這項(xiàng)運(yùn)動(dòng)我們都不會(huì)生疏，那么其中有很多值得我們?nèi)ジ倪M(jìn)的問題，不斷的優(yōu)化你的跑步訓(xùn)練，才能更快更安全的達(dá)到你理想的目標(biāo)，那么跑步結(jié)束后小腿會(huì)很脹怎么辦?下面小編為你介紹2個(gè)動(dòng)作讓你解決肌肉緊張。</p><p><strong>　　腿部肌肉緊張?jiān)趺崔k</strong></p><p> 　　動(dòng)作一：屈體前拉伸</p><p> 　　這個(gè)動(dòng)作可以使小腿肌肉，得到足夠長的拉伸，并且做起來也比較的容易，不需要借助任何物體，跑完之后就可以馬上做。</p><p> 　　那么做法就是一條腿蹲下，另一條腿向前伸出，然后將同側(cè)的手臂伸直，用手掌將伸出的腳尖抓住，然后身體向下壓動(dòng)，直到感受到這條腿的小腿肌肉被拉伸之后，保持十秒鐘的時(shí)間，可能會(huì)有些痛感，但是做完之后就會(huì)有一種放松感。</p><p> 　　動(dòng)作二：挺身后拉伸</p><p> 　　這個(gè)動(dòng)作要借助一個(gè)小臺(tái)階來完成，在拉伸我們小腿肌肉的同時(shí)，還可以對(duì)大腿的肌肉帶來拉伸感，同時(shí)讓另一條腿得到放松。</p><p> 　　那么做法就是將一只腳踩在臺(tái)階上，彎曲這只腳的同時(shí)，將后側(cè)的那條腿向后伸出，盡量的讓其伸直，但是要讓自己的腳掌，始終和地面充分的接觸，這樣才能拉伸到小腿的肌肉，做完一側(cè)記得變換另外一條腿來完成。</p><p><strong>　　動(dòng)作詳解教你簡單放松</strong></p><p> 　　01、為何要放松大腿外側(cè)?</p><p> 　　如圖所示，大腿外側(cè)主要是兩部分構(gòu)成，上部位是闊筋膜張肌(肌腱較短)，下部位是髂脛束(肌腱較長)，髂脛束是從髖部一直向下到大腿外側(cè)最終連接在脛骨上的纖維組織。</p><p> 　　當(dāng)膝關(guān)節(jié)反復(fù)做高強(qiáng)度、長時(shí)間的屈伸運(yùn)動(dòng)，比如我們站立闊筋膜張肌會(huì)收縮，約束大腿外側(cè)的肌肉，增加他們的緊張度和收縮力。但由于大腿部位的肌肉體積大、力量足、活動(dòng)頻繁，所以使闊筋膜張肌張力增大，過度的摩擦導(dǎo)致髂脛束發(fā)炎，從而引起膝關(guān)節(jié)外側(cè)疼痛。</p><p> 　　大腿外側(cè)運(yùn)動(dòng)示意圖</p><p> 　　02、準(zhǔn)備動(dòng)作</p><p> 　　動(dòng)作①：(左腿示范)側(cè)臥躺在墊子上</p><p> 　　動(dòng)作②：同側(cè)手臂彎曲支撐、左腿伸直</p><p> 　　右腿屈腿置于左腿前方，</p><p> 　　盡量靠近身體、拉伸臀部。</p><p> 　　動(dòng)作③：將泡沫軸放在髖關(guān)節(jié)的下方</p><p> 　　03、滾動(dòng)闊筋膜張肌</p><p> 　　確定闊筋膜張肌的位置</p><p> 　　(手插口袋，大拇指的位置大概是闊筋膜張肌)</p><p> 　　要點(diǎn)：在闊筋膜張肌處停留10S，尋找痛點(diǎn)</p><p> 　　然后前后轉(zhuǎn)動(dòng)髖關(guān)節(jié)10S。</p><p> 　　如果能完成該動(dòng)作，</p><p> 　　可以前后滾動(dòng)泡沫軸。</p><p> 　　記得是小范圍的滾動(dòng)，</p><p> 　　有助于肌肉充分放松。</p><p> 　　最后一個(gè)升階動(dòng)作--腳抬離地面，</p><p> 　　大腿承受整個(gè)身體的重量，</p><p> 　　這樣滾動(dòng)的肌肉位置充分放松。</p><p> 　　04、滾動(dòng)髂脛束</p><p> 　　髂脛束的位置，</p><p> 　　從髖關(guān)節(jié)下部到膝關(guān)節(jié)上部，</p><p> 　　要點(diǎn)：滾動(dòng)泡沫軸，找到痛點(diǎn)。</p><p> 　　與滾動(dòng)闊筋膜張肌動(dòng)作相同，</p><p> 　　在痛點(diǎn)處停留10S，</p><p> 　　前后轉(zhuǎn)動(dòng)髖關(guān)節(jié)10S，</p><p> 　　然后再大腿前后滾動(dòng)泡沫軸，</p><p> 　　最后腳抬離地面，滾動(dòng)泡沫軸。</p><p> 　　泡沫軸滾動(dòng)大腿外側(cè)的動(dòng)作時(shí)間，</p><p> 　　盡量在一個(gè)痛點(diǎn)附近的肌肉維持30S。</p><p> 　　為了更好的放松肌肉，</p><p> 　　建議將大腿分為上下兩部分完成。</p> </div> <div id="yapol07" class="y_ju"></div> <div id="l03mtxe" class="pnum"> <ul id="page_slice"> <div id="ghou0r7" class="clear"></div> </ul> </div> </article> <div id="a4vusbt" class="list_hot ar_related bj_mt20 louti"> <h4 class="title2 title2_te">相關(guān)文章</h4> <ul class="bj_mt20"> <li id="zage7ng" class="lb_3 chao"> <time>04-11</time> <a href="http://lpo831.com/lunwen/lunwenfanwen/850371.html" title="自動(dòng)化專業(yè)概論論文范文怎么寫" target="_blank">自動(dòng)化專業(yè)概論論文范文怎么寫</a> </li> <li id="stqxfw6" class="lb_3 chao"> <time>04-11</time> <a href="http://lpo831.com/lunwen/tips/2247870.html" title="mpacc案例論文怎么寫" target="_blank">mpacc案例論文怎么寫</a> </li> <li id="efmt4da" class="lb_3 chao"> <time>03-30</time> <a href="http://lpo831.com/zaoju/3543311.html" 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