游泳爱好者必须学会的——准备放松运动
<P>柔韧牵拉练习</P><P> 柔韧牵拉练习的主要目的是提高关节的活动幅度，从而延长划水路线，减少移臂或打腿时身体的摆动，减少肌肉内的阻力，降低能量消耗，提高游速。<BR><BR> 为避免伤害，在牵拉时应注意动作应缓慢轻柔，慢起慢停。每次游泳前、游泳后，力量练习前后都应该进行牵拉练习，帮助肌肉伸展，恢复疲劳。每次牵拉时间应在10分钟以上。<BR><BR> 注：以下个别动作有一定难度，但大部份动作适合一般游泳爱好者练习，希望大家能从中受益！！！<BR><BR>图一、流线型伸展牵拉（点击放大）<BR><BR><BR><BR><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/skins/default/filetype/jpg.gif);" src="http://www.sz-sport.com/skins/default/filetype/jpg.gif" onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0>此主题相关图片如下：<BR><BR><A href="http://www.sz-sport.com/UploadFile/2005-6/200566105226857.jpg" target=_blank><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/UploadFile/2005-6/200566105226857.jpg);" height=600 src="http://www.sz-sport.com/UploadFile/2005-6/200566105226857.jpg" width=800 onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0></A><BR><BR><BR><BR>图二、胸前拉肘<BR><BR><BR><BR><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/skins/default/filetype/jpg.gif);" src="http://www.sz-sport.com/skins/default/filetype/jpg.gif" onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0>此主题相关图片如下：<BR><BR><A href="http://www.sz-sport.com/UploadFile/2005-6/20056610534445.jpg" target=_blank><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/UploadFile/2005-6/20056610534445.jpg);" height=600 src="http://www.sz-sport.com/UploadFile/2005-6/20056610534445.jpg" width=800 onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0></A><BR><BR><BR><BR>图三、头上拉肘、俯背压肩<BR><BR><BR><BR><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/skins/default/filetype/jpg.gif);" src="http://www.sz-sport.com/skins/default/filetype/jpg.gif" onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0>此主题相关图片如下：<BR><BR><A href="http://www.sz-sport.com/UploadFile/2005-6/200566105330304.jpg" target=_blank><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/UploadFile/2005-6/200566105330304.jpg);" height=600 src="http://www.sz-sport.com/UploadFile/2005-6/200566105330304.jpg" width=800 onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0></A><BR><BR><BR><BR>图四、俯背压肩（双人）、反臂压肩、单臂扶墙牵拉<BR><BR><BR><BR><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/skins/default/filetype/jpg.gif);" src="http://www.sz-sport.com/skins/default/filetype/jpg.gif" onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0>此主题相关图片如下：<BR><BR><A href="http://www.sz-sport.com/UploadFile/2005-6/20056610541734.jpg" target=_blank><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/UploadFile/2005-6/20056610541734.jpg);" height=600 src="http://www.sz-sport.com/UploadFile/2005-6/20056610541734.jpg" width=800 onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0></A><BR><BR><BR><BR>图五、绳过肩<BR><BR><BR><BR><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/skins/default/filetype/jpg.gif);" src="http://www.sz-sport.com/skins/default/filetype/jpg.gif" onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0>此主题相关图片如下：<BR><BR><A href="http://www.sz-sport.com/UploadFile/2005-6/200566105459664.jpg" target=_blank><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/UploadFile/2005-6/200566105459664.jpg);" height=600 src="http://www.sz-sport.com/UploadFile/2005-6/200566105459664.jpg" width=800 onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0></A></P><P>六、屈体压腿和反臂体前屈、双人互动体侧牵拉<BR><BR><BR><BR><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/skins/default/filetype/jpg.gif);" src="http://www.sz-sport.com/skins/default/filetype/jpg.gif" onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0>此主题相关图片如下：<BR><BR><A href="http://www.sz-sport.com/UploadFile/2005-6/2005661056719.jpg" target=_blank><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/UploadFile/2005-6/2005661056719.jpg);" height=600 src="http://www.sz-sport.com/UploadFile/2005-6/2005661056719.jpg" width=800 onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0></A><BR><BR><BR><BR>图七、双人被动牵拉肩关节和胸大肌<BR><BR><BR><BR><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/skins/default/filetype/jpg.gif);" src="http://www.sz-sport.com/skins/default/filetype/jpg.gif" onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0>此主题相关图片如下：<BR><BR><A href="http://www.sz-sport.com/UploadFile/2005-6/200566105630103.jpg" target=_blank><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/UploadFile/2005-6/200566105630103.jpg);" height=600 src="http://www.sz-sport.com/UploadFile/2005-6/200566105630103.jpg" width=800 onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0></A><BR><BR><BR><BR>图八、双人被动牵拉肩关节和三角肌、双人被动牵拉肱三头肌、斜方肌<BR><BR><BR><BR><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/skins/default/filetype/jpg.gif);" src="http://www.sz-sport.com/skins/default/filetype/jpg.gif" onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0>此主题相关图片如下：<BR><BR><A href="http://www.sz-sport.com/UploadFile/2005-6/200566105712173.jpg" target=_blank><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/UploadFile/2005-6/200566105712173.jpg);" height=600 src="http://www.sz-sport.com/UploadFile/2005-6/200566105712173.jpg" width=800 onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0></A><BR><BR><BR><BR>图九、压踝练习（绷脚）<BR><BR><BR><BR><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/skins/default/filetype/jpg.gif);" src="http://www.sz-sport.com/skins/default/filetype/jpg.gif" onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0>此主题相关图片如下：<BR><BR><A href="http://www.sz-sport.com/UploadFile/2005-6/200566105737846.jpg" target=_blank><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/UploadFile/2005-6/200566105737846.jpg);" height=600 src="http://www.sz-sport.com/UploadFile/2005-6/200566105737846.jpg" width=800 onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0></A><BR><BR><BR><BR>图十、外翻压踝练习、垫上压腿<BR><BR><BR><BR><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/skins/default/filetype/jpg.gif);" src="http://www.sz-sport.com/skins/default/filetype/jpg.gif" onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0>此主题相关图片如下：<BR><BR><A href="http://www.sz-sport.com/UploadFile/2005-6/200566105757516.jpg" target=_blank><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/UploadFile/2005-6/200566105757516.jpg);" height=600 src="http://www.sz-sport.com/UploadFile/2005-6/200566105757516.jpg" width=800 onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0></A></P><P><SPAN class=tpc_content>图十一、垫上压腿、牵拉躯干前部<BR><BR><BR><BR><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/skins/default/filetype/jpg.gif);" src="http://www.sz-sport.com/skins/default/filetype/jpg.gif" onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0>此主题相关图片如下：<BR><BR><A href="http://www.sz-sport.com/UploadFile/2005-6/200566105855573.jpg" target=_blank><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/UploadFile/2005-6/200566105855573.jpg);" height=600 src="http://www.sz-sport.com/UploadFile/2005-6/200566105855573.jpg" width=800 onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0></A><BR><BR><BR><BR>图十二、牵拉躯干前部<BR><BR><BR><BR><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/skins/default/filetype/jpg.gif);" src="http://www.sz-sport.com/skins/default/filetype/jpg.gif" onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0>此主题相关图片如下：<BR><BR><A href="http://www.sz-sport.com/UploadFile/2005-6/200566105918587.jpg" target=_blank><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/UploadFile/2005-6/200566105918587.jpg);" height=600 src="http://www.sz-sport.com/UploadFile/2005-6/200566105918587.jpg" width=800 onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0></A><BR><BR><BR><BR>图十三、牵拉躯干后部（腰背部）<BR><BR><BR><BR><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/skins/default/filetype/jpg.gif);" src="http://www.sz-sport.com/skins/default/filetype/jpg.gif" onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0>此主题相关图片如下：<BR><BR><A href="http://www.sz-sport.com/UploadFile/2005-6/200566105945661.jpg" target=_blank><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/UploadFile/2005-6/200566105945661.jpg);" height=600 src="http://www.sz-sport.com/UploadFile/2005-6/200566105945661.jpg" width=800 onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0></A><BR><BR><BR><BR>图十四、牵拉躯干后前（腰背部）<BR><BR><BR><BR><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/skins/default/filetype/jpg.gif);" src="http://www.sz-sport.com/skins/default/filetype/jpg.gif" onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0>此主题相关图片如下：<BR><BR><A href="http://www.sz-sport.com/UploadFile/2005-6/20056611011587.jpg" target=_blank><IMG onclick="if(this.width>=800) window.open(http://www.sz-sport.com/UploadFile/2005-6/20056611011587.jpg);" height=600 src="http://www.sz-sport.com/UploadFile/2005-6/20056611011587.jpg" width=800 onload="if(this.width>800)this.width=800;if(this.height>600)this.height=600;" border=0></A></SPAN></P> 先学习，再运用！
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