![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUc1Xx8YvIIz3gXvJQEjV77Co-kqLB06wfJ9JTP1h7jIuVffYTs_AYc7LhlaPZAHQiuhqcl_CMZPIZn8RkjuM696wmX991CNnCIubsv4VzBpd2w_2AKcCZtv1imCPnt86M4nQRmkGwqbE/s1600/1.jpg)
不管對熱愛運動的人來說,還是對久坐不喜歡動的人來說,拉伸運動都很重要。
下面是一位西班牙健身教練分享的小運動,看看運動時拉伸了哪些肌肉,讓身體更健康吧。
▼胸鎖乳突肌:雙手放在腰部,後背挺直,慢慢仰頭。
如果你想拉伸得更徹底,可以把手放在額頭,小心下壓。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDYehinkUG2PHk-kVRzQlsuxFemosVciBSAlEW-CYR8xdV82Qa3TjG0JSk_FBNwa_nqNxdWKZOhMug_ios0W03UyZYZATgDJ3-duSSMAuSituEnH6L63p4BwMZpi9koKjDLrm-rMw6qTQ/s1600/01.jpg)
▼胸鎖乳突肌和上斜方肌:
後背挺直,左手放在右耳附近,慢慢向左歪頭,試著用左耳碰左肩。拉伸完畢後換另一邊。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvcFt4f2q7P3eH6Ivny3EJ-VDOWZmjCTX_V3-qa6MjX8vUo24IMYnjTZaSYUjvA0-Gpjo5ohad8HBmCcjpq1JHDyfn5B9sA-7gRbsweF-cZNweNXEXQzv_LfJoz-EpZCp84bo2SHPLsEw/s1600/02.jpg)
▼背闊肌:四肢著地,臀部後移,用額頭碰觸地面。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcnbXtla7OMIJzXXLozlUMSF7nvVCgJZu4pm3l5568ZOsiy61Z1PrC7M2dX5VXHlvQYBZokxoocsb-ng0xSe4mkLjRvKJPWSkaweNJkWt1ny8zCXvDM68vIDqapuczfJmmK_LO4aMyERc/s1600/03.jpg)
▼腹肌:雙膝跪地,手放在腳上,臀部慢慢向前推。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHk20JUwcQtZseACyGYIuFiFFEiQCPj5jnWk346LBuRrDdZVXKJAQis2itsPSfXDXvBQaF1COiJ2fWK7IzyOnF7UOrMSXHZ2vcZBRNqbxjQp7dhPQLREtMu2fFM6zjNqYSHjTRCAGn3GM/s1600/04.jpg)
▼胸肌和背闊肌:背對牆壁,一隻手慢慢放到牆壁上。拉伸完畢後換另一隻手。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVr9wV0sLH78l4y691wmwyE9g-JFpcDeve8Qc8K3SmQDrDL2BeWiQ34XKM9UFCyVS2ouacn9QUa7l0kVmIMJxP16LGkjIZQJsLAbK-wcm_ZemeNK_15jYMHSIIKTRYlCg0Yql2R4P5klA/s1600/05.jpg)
▼腿筋:坐在地板上,脊背挺直,手放在身後支撐身體,打開雙腿,不要彎曲。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyO-eCBbK309M2MFJg8FOD7T4qN1V8e1KDOmXITuR9VvGFQSgf_8-_cejCDX5dDIKxaYcgSLYbgSvUVPMN6OitdDupXAqwWNqljlkahYTX-nx74rh30JeDZefzETYd4YF02dINwFIYhRU/s1600/06.jpg)
▼三角肌中束:伸直手臂,轉向身體內側,用另一隻手按壓手肘。拉伸完畢後換另一隻手。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipG6wpzEyqsRyqM2eKntHMXCl6FCLZedPoUQKb6pSmic2Ascr6bNdatWOp8y-f3O5xICeeBgCfc6rCy7O-GuD9LhFjiyZusg2xr8UgBP-pxL1pk1VoAOEIKgyUVKtJkS2PssWqXry7yYs/s1600/07.jpg)
▼斜方肌:雙腿併攏站立,雙手抱頭,膝蓋彎曲,努力用下巴碰觸胸部。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaxQiOaF2xH_ADDjtY-_uXYjkW3huWSCrW2xuMo-L5215Y7YAp-0vIwdI8VI0LfOgKNHOa5Dpafi8sK1MVDbLveZs6fKtH8nLG5JPlpau2a6fTDQknZ58ZjPl3P17H4HH4nVI-Ui2oOFc/s1600/08.jpg)
▼腹外斜肌:雙腿打開,比肩稍寬,手臂放在身體兩側。
向左側彎腰,左手放在腳踝上,右手伸直,眼睛看向右手。
向左側彎腰,左手放在腳踝上,右手伸直,眼睛看向右手。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir350os0YYggHwu8chhlu3EhAmD9uDkxMDIJ49uuaoBz5v57ZxA3Zrg1OYJT-JSl__ELDVhpu1njFW6vexz0GqnL0vuIaZblHiYPdcumau_AR-eLUVJhFuLjUe89mcdrB879gEW3t_1i0/s1600/09.jpg)
▼胸肌和背闊肌:在牆前站立,與牆壁保持半身的距離。
彎腰後雙手支撐牆壁。
彎腰後雙手支撐牆壁。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjju0e6QinB2cLs7EkrVmT1VDI5kQda1TA41mZw5_AbuiZQ7WV60rDBR_GNx2k3uQm1oiK3kMaU6p6sXs-hYEXC4MKIt-uC3h1NV31T-4N5T4VHCUMn5yV2CNZWKockxsaW0jBl_mgBt44/s1600/10.jpg)
▼臀大肌和腹外斜肌:仰躺在地,彎曲右膝,將右腿歪向身體左側,用左手輕輕按壓。拉伸完畢後換另一條腿。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCNZmtIKILjvHStsAk3R0YgNNM9SteZ_9h3TFYj_SZcyVFyOo0Gk8ux2k-3vd48D8Xp82TJFGX79vRT2qkZmVlsWGFxSNYX7Q-ix2BiJX7xHVIFSETaITSQJZ2ubFmirC5xozEubM6X5M/s1600/11.jpg)
▼腹外斜肌:後背挺直站立,上半身慢慢向右彎曲,拉伸完畢後換另一邊。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPbrbEZ1YXpL93Bj5mGZP-jAZrOPkKfmKB50A74UZy0qa2BQ-_WDB9WDACxbmYwJd_o-d7T8bTKmYM1b3bT5zUmg8J83LStGbRzHK71dVQwhr0kklxMRpAY_1Rqk8unwVughQ_TAbjK5U/s1600/12.jpg)
▼後腿肌肉和肌腱:後背挺直站立,雙手放在腰部,右腳前伸,左膝彎曲,身體前傾。拉伸完畢後換另一邊。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQt-U8BuNd6pCkOZgj4cOUfwlXNOgBAUlm-tQmrAp6yX2Yc1bPOr4pi1pU80doxQR_CVXA1-R3E8KsquifXfCOJPVMrmLEBDnELXpeLFGDOaX4Mtl9jmuHUImR7WIgzZi3DC-UoeuSCos/s1600/13.jpg)
▼收肌群:後背挺直坐下,兩腳相對,盡量下壓膝蓋。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc2Sy7pXFwM4PeTin4YH4u8A88z4BBvKkyETxEEG-fQAY_0Sds8UNzhyQ5Zcbfq4rAioUr3audzQNrEFkMzgpCdas8PeCj8YgJLuxj0agoaCpb0enSIya0PEO2tQqdfTWQ5sBzVQ-NZ5E/s1600/14.jpg)
▼臀大肌:後背挺直坐下,兩腿前伸,抬起一條腿,盡量將小腿壓到胸部。拉伸完畢後換另一邊。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhouMl_JuzMvLHzvQiSAG5vQrVhjibXFgWfeJf_bjfN3RsqgZz32RNRINLpYSHb0QR4tSDE5uUIEy5d0MI2Kgg7hII9VLwfSlZ2qf3V_6pUxdjSnhheyWCf0k9PgVFbeW0U9TdxaTnBcOc/s1600/15.jpg)
▼脛骨前肌:後背挺直坐下,兩腿前伸,左膝彎曲,左腳放在右大腿上。拉伸完畢後換另一邊。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV-sL9aeytZUNXw_gstXD0Nx48g7Jreo1xLL3LS2bWCiodgKuRxisnS2pBOEmViz0GhzdgxvbfHpesK1bZolM0OcnieCTC1RFdGKvN6beH8-CFfyVsGdhgDs2cWvEaCCYXjggwz2cpsXw/s1600/16.jpg)
▼腿筋、小腿:後背挺直坐下,兩腿前伸,身體前傾,用力伸手碰腳尖。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgktUYVrcTF1rLOaReOrPDK9YLoCV9RObbqc4kDcgJXXO62V9M8ohuH-txk7b781w3O_MWfutxwkSa0t_IzCbFH-_96ZzpzCHtYC_wZpmFFaWyOPt47loW_kZAKtCnX8nCNkoXxSS_NJKQ/s1600/17.jpg)
▼腰肌、方肌等等:後背挺直站立,左腿邁出一步,右腿膝蓋著地,右手放在腳踝上。拉伸完畢後換另一邊。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9QUu5UWrWLJwDvviHxsdJCdIy1fJ0xHBMeVmponaR08-ep47HG37PsJPmkNnZ1qGfPQHpQLPhnJp-Vn0GcJVhdE6I-EAETJLZ1TIqjs7BDY5qeTE2cXTNJZMBpCD8FTNerOFPQBNq21E/s1600/18.jpg)
這些運動並不激烈,不管是運動後放鬆,還是久坐後拉伸,都非常合適。
為了自己的健康,快點鍛鍊一下這些肌肉吧~
马上点这分享