![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHl4M6hlbTCXgKNHHuSY76yHMaFCTyiIc1JD-58LRTDxvcs34f1iJ0_6Aynii9Y65lz9R1aOmmrcDbF1s6as8muvJyQhnGTtFvbZ9QXP1fq-a0yWGTXSQFt9SVgZul-XXVo1j-QZiEJmhyphenhyphen/s1600/1.jpg)
常練力量的人最應該做瑜伽拉拉筋!常跑步做瑜伽的人最應該練的是力量訓練!
《為什麼要拉筋?》
良性狀態下的肌肉應該是松如棉花硬如鋼,要有彈性柔軟度,但總不拉筋,會讓肌肉缺乏彈性,逐漸的身體的關節活動度也越來越小,在健身時的活動範圍也會越來越小,相應著肌肉收縮幅度變小,效果變差,甚至還會因此出現一些身體疼痛。
所以拉筋應該是你每次健身後必須要進行的冷身項目,幫助你改變不良體態,緩解肌肉緊張,恢復關節靈活度,也能預防肌肉損傷和慢性疼痛,讓你在力量訓練時表現更好!
下面這套全身拉伸圖譜收藏好,每天拉筋一遍,每個部位停留15-30秒,配合呼吸重複2-3次。
1. 胸鎖乳突肌伸展
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiztAwc8gEQJfUXIztplyBM5fY1nkDVmLDBfm05YiS6kDEVS7PxJb07irFghNiSGZRrNH91cb3erkocVlktfJ9keZ61Pq8GBj1eLMUlNTO_hkivYvgBzlhkeHsNaZ6rLW8K2yUT6C85Cr01/s1600/01.jpg)
用手叉腰,小心地抑頭。如果你想伸展多一點,可以把手壓在前額上,並小心地下壓。
2. 胸鎖乳突肌側伸展
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDVIwgxM0TBH9nIEiEBG14Xuln0XMVuEJJPREcmeTV49k1zvsOTDWCjVirXgY4S-bhzCd4NHOI1BFOXSrYmUAX4OAkszVm5eJqxw0NR9E_zk_iB9nGRxdHkD6HGIJ3dB_N6C1MSe8b8QVD/s1600/02.jpg)
在左手的幫助下,把頭彎到左邊,嘗試以左耳觸碰肩膀,做完後換另一邊。
3. 背闊肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKTcX2qsQOrcFTR4nAvOiohmy51tIwfm3XW8mGviXuVrOEHT6KUXMw-xtj0GEqsaZcWXY-F6m-80_z0DqffrAR0_GWR7-4L_CKXvz165I1mM-02OOOZEXY0N4qOxElc74pN83vjHKagS62/s1600/03.jpg)
四肢著地後,慢慢地向後移動臀部,並嘗試用額頭碰觸地面。
4. 腹肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib36xGstTv7e84dKTwRYySqdiLyeHuBZBMP8-OoJhQvpoFhQ2zjHzE1iagwJqPFvR9DxGeCqAGISjGQO5Anq0-ZcwSdtPxJe1hFt-EM3_Inxjop7lH9st3Td3r90CcGTPSn34dfmC1jDmK/s1600/04.jpg)
跪地後把雙手放在腳上,慢慢將臀部向前推。
5. 胸肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivremEAtOEHG8LwXPT2_iTDgnkpKi_ydm_W_tGTIOlxNiHM5tQWVlUbvSrXDHaCAvaFEZElZqF0E1L-N3eAyJWt4xiZ5MqdFJ401DAI5lXm_IKMrvnvCvud_7HfTax251GWtRN09xtf0Wz/s1600/05.jpg)
6. 腿筋
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj15NZlpqzjCwUQxql7D5mqAkaurxjDvZhH2L3fllIA-K1EnlrFafVpkO3qkcusiy0DBfQKyT6UL8NT0KM0q1Ky7z885rXX1aC9n10GyK8Kcyy9v27jlaAnm0aUVJAK4r7m5PQp-Wd47VCb/s1600/06.jpg)
坐在地面上,大大地打開雙腿。不要彎曲膝蓋,並把腳保持在地板上。
7. 三角肌中後束
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOQMklI0_gqw633QO2WEengdoL7KoWVCiSiJmGHFQl5rDxUxdFYw-fXVR-FejQ12hF09XdPP2IZChhGJPBsrKbBCXMcGDSzrvgjKx9hfD-jz93Tr8JzlN6yVSVykp42ZYM_2Didbt67BiG/s1600/07.jpg)
8. 斜方肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3AI74ish7VBz1Mvlb-XARtFS9gWqa7ONc-p5QK4sRJlr-hZZIOLFj7Fim3J4tFKbhyxsGsWSQnqUrNf27jLfNijuV5YTr8F1XDsqbDGDpBPMk0lGbaxILooSGYla9rPn1hYYqXY5Ejge2/s1600/08.jpg)
用雙手把頭往前推,嘗試用下巴觸碰胸部。
9. 腹外斜肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfaqhh23cFKWDk8oEcz73ZXOADqjHoZNaiWu3rf5QrmWBwJUWGGPlFyRZjxp8Rzf-Wnvto5z_WOFAe7liqNFQs8tL0WbQnwNgm3CMYc_YhYlwDwzRQtJxAc1vuMHb0QuFs5PhGw68tBVBR/s1600/09.jpg)
比肩膀寬一點地打開雙腳,向左側彎腰時,把左手放在腳踝上,然後伸直右手,看右手,做完後換另一邊。
10. 胸肌+背闊肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR94Q3HQyeCy0LXfCwC9j83VqHlktDN4WHVkkBTUur07HMLAXiTajwA3wynbXH3XEC2lTn-0sGPlcfOoVlPui-7nlUmvXHr6czLvsHuvEpj64o3v5QnnUuJBtSUfH5e0B9uH4_g2ReMc5w/s1600/10.jpg)
靠牆壁站立,保持半身距離,用雙手撐著牆壁並彎腰,手臂伸直。
11. 臀肌+腹外斜肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3YNRE4Dfca3QGSLIy1Vkw6D5DydrxKvdeymjpheLXXIvLwQgy_6-UqjyPN6flJgrAeGHc6UxK7yFSUzhMvZIsEjGNgr_H53bpv3Cm81y1imi5uN4ILugJEvU9PgK8uAlxoEmHPPj-1tJZ/s1600/11.jpg)
躺在地上,彎曲你的右膝蓋,把右腳向左移動,並用左手按壓,做完後換另一邊。
12. 腹外斜肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIZPrjiRZu8YCk_CvQy3lDP7qKLDAPfrmQ5k2r7hLaNA8N6A4fPwhYqXQyBIMgnZo8IUeygjOT8jyVDETYiicmUsrQTdyoQISOElY_mNg9Y7McxPgfkzB0K10Y8dxHg45jQ1cTSHYvJ-gm/s1600/12.jpg)
站立後把上半身往右傾,做完後換另一邊。
13. 大腿後側
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJJ2cEdomXM-otuWseRduknrHpD1pe3TaaO0S3e5Z6Y0Ada9srWgETdrk4x7XRbyP-_cev_ZLgZ82FBBFiDdiozbJ7oEpYTiY0Flhd4ReLDiyHiy2vkhkQCU_lRxGhPH1pJ-QA9W67CYSs/s1600/13.jpg)
14. 內收肌群
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji9GD1qbMPFqI_tBrhbKY-bY5UknmLVHb1ehb6fD9vA3WIUABvmjrb3-IqMcTGJGu-TGuxiYo73GN_pMsBj0ZpBanVSdq89b-BIKGM8QxGx6mlKGtS_EH-kemh5LVyDepS3mSw5JfZKcgh/s1600/14.jpg)
15. 臀大肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitRbAkYVLSfX-E5eOLDCPA_PsjNX-yaJyU_ZZea-RBqPZt0gZfGZ_8uW9k611os7O1j8PXA3Xg_H6lXkbO8rNm4LKo617EPgEHwShZiy-1nJzRf7dSCyqK9-XX9qVPFg7F-PjO_ZJ2BzPt/s1600/15.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEXAphCCL05ufhxoyFfAPjlUnOWE47s08dfZ0Cw-NusWhBH_lIjoYBDsaNnKRNgJ4zwohsDPUHVuq-GWHqzYhh52GqtUqsluo1JpxF1AFuSFS5ZEWkTQyHVNGlWvFd4YZH-M_U9shuQfKg/s1600/16.jpg)
坐在地上,挺直後背,伸直雙腳,抬起一條腿,把小腿往胸部壓,做完後換另一邊。
16. 脛骨前肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWfCOBCudOH7CGKIJWnxzQ4932WziHwyClb5uWl62oa2tC33dmTjJR8WQ0HMWyCoKSw-XiTJb88HAWe3VEdcOjhjSH7DdWoYcDqutfHs22fUK4EkgifGIl1WPv8rdyQyJWJwXjwBxaDakk/s1600/17.jpg)
挺直後背坐在地上,伸直雙腳,彎曲左膝,把左腳放在右邊大腿上,做完後換另一邊。
17. 腿筋+小腿
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxxDEXYiPFIerXILP2Xjfp7DUOSWErA0oi273eDfgnclTlCYplzadDEh82Lper2P5CKfIslpSyjVKRi-Jh8wn0e_r5yIwNQ4IQfAPa4yO4FmhXtblWEv3VXzzUzinzPrfkzoVdZdmuqQIt/s1600/18.jpg)
左腳邁前,右膝跪下,用手把右腳拉向骨盆,做完後換另一邊。
保持練後拉筋的好習慣,會讓你越練效果越好,身體越練越健康!
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