[分享]游泳陆上训练 —— 柔韧牵拉练习(转山西太原悠悠水上漂贴）

碧海鱼妖 发表于 2007-3-2 12:26

[分享]游泳陆上训练 —— 柔韧牵拉练习(转山西太原悠悠水上漂贴）

每次到体育馆游泳之前，都会做一些韧带拉伸练习，结合瑜伽动作和下面介绍的一些动作，效果挺好。与大家分享悠悠水上漂得好帖子。  　　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。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。 　　<IMG onmousewheel="return yuzi_img(event,this)" style="ZOOM: 120%" src="http://bbs.chinaswim.com/attachment/Mon_0604/110_7308_58d8c936d09ccd2.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0607/110_7308_cf003864256322a.jpg" width=574 onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0607/110_7308_0187ea860a3e98f.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0607/110_7308_142f776321283a2.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 　 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0607/110_7308_f9dcf9bea86b92b.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0607/110_7308_777bf1fd29cd08d.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0607/110_7308_bda85b085d867b5.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0607/110_7308_2857de83b42553f.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 图一、流线型伸展牵拉 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0603/162_49726.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 图二、胸前拉肘（接上） 　　 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0607/110_7308_2f261dd1704ece8.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 图三、头上拉肘、俯背压肩 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0603/162_49727.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 图四、俯背压肩（双人）、反臂压肩、单臂扶墙牵拉 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0603/162_49728.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 图五、绳过肩 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0603/162_49729.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 图六、屈体压腿和反臂体前屈、双人互动体侧牵拉 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0603/162_49730.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 图七、双人被动牵拉肩关节和胸大肌 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0603/162_51349_8a489d17a481e15.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 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 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0603/162_51349_4fa895406d73c9b.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 图九、压踝练习（绷脚） 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0603/162_51349_ee90baa2284e8c2.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 图十、外翻压踝练习、垫上压腿 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0607/110_7308_92d01c16bbc28e9.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 图十一、垫上压腿、牵拉躯干前部 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0603/162_51349_5c0c8cb8b8843d2.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 图十二、牵拉躯干前部 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0603/162_51349_59a973c49f72f68.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 图十三、牵拉躯干后部（腰背部） 　　牵拉躯干后部（腰背部） 　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0607/110_7308_2d6ab72d43f618e.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0> 图十四、牵拉躯干后前（腰背部） 　　 　　　<IMG onmousewheel="return yuzi_img(event,this)" src="http://bbs.chinaswim.com/attachment/Mon_0607/110_7308_a58588c433030c1.jpg" onload="javascript:if(this.width>screen.width-450)this.width=screen.width-450" border=0>

独钓寒江雪 发表于 2007-3-2 12:31

有必要,练不来!

万类霜天竞自由 发表于 2007-3-2 13:39

男的能练吗?

天地一沙鸥 发表于 2007-3-2 16:22

太好了,收藏.谢谢鱼妖!

马刺发表于 2007-3-2 14:02

俺也想练练~

三月发表于 2007-3-2 16:05

原文由马刺发表: 俺也想练练~ 嘴动不如行动,练吧.

山东龙 发表于 2007-3-2 17:00

哈哈，大部分动作能做到！～～～有些太困难了，基本上这辈子是不行了！～～～～～～～～鱼妖没有问题，练瑜伽的，还不是小菜一碟？

碧海鱼妖 发表于 2007-3-2 19:45

原文由万类霜天竞自由发表: 男的能练吗?山东龙说得对，大部分都能练。最佩服的是马刺的拳不离手，曲不离口的精神。刚练自由泳的时候，看电视，打扑克，都采用跪姿压脚腕的姿势，有毅力。万类霜天的柔韧性在男士中属于非常好的，可能和以前有其他运动项目的基础有关系，坚持练没问题。

碧海鱼妖 发表于 2007-3-2 19:53

原文由三月发表: [嘴动不如行动,练吧.马刺早就练上了，现在已经可以给三月妹妹当教练了

悠悠水上漂 发表于 2007-3-3 01:17

很高兴与大家一起分享

碧海鱼妖 发表于 2007-3-3 22:07

这帖子介绍的动作非常全面，身体各个部位都包括。每次做完柔韧牵拉练习，再下水游，感觉特别舒展。

马刺发表于 2007-3-4 11:09

感谢悠悠水上漂的精彩帖子,也感谢小鱼妖转发的劳苦功高!

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[分享]游泳陆上训练 —— 柔韧牵拉练习(转山西太原悠悠水上漂贴）