「舊文回收」
『 Mobility series : Hamstring Flexibility Series/ 腿後肌群伸展 』
股二頭肌短頭緊繃嗎? 我想大多數人是的。
常常發現在上課的時候,做腿後的熱身時候,大多數的人的情況都是腿後肌緊繃,導致骨盆無法維持中立位,為了做到教練的指令,只好用下背部代償,長期鍛鍊下來可能會讓你的核心,反而失去該穩定的功能。
股二頭肌短頭主要在彎曲膝蓋,在長時間的辦公室生活或者開車的情況下,長期縮短的狀態,如果能在久坐之後給他一些伸展也可以減緩這區域的緊繃。 ✔️動作要點 / Form Cue :
1.將你的腳跟放到對側骨盆前面 / Place the heel front of the opposite hip
2.將你的髖外轉,注意不是只有轉動腳跟 / External rotate your hip ,dont just turn the foot out
3.做出一個髖絞鍊動作,將底骨往後延伸,保持脊椎穩定 / Hip hinge forward without losing spine
4.保持膝蓋伸直狀態 / Keep the knee locked or neutral
5.確保骨盆面對正前面,不要讓他轉向抬高腳的那一側 / Make sure the pelvic is facing forward , don't let it turn away from the elevated leg.
🔵🔵🔵6.接著專注在你的呼吸上面(橫隔膜呼吸),如果身體像氣球,那你氣就要全部撐開,這是近年來我覺得最有效率的方法。(2018.11.30)
✔️腿後肌肉解剖學 / HamStrings Muscle Anatomy :
1.腿後肌肉橫跨髖與膝,主要功能在髖關節伸展以及膝蓋彎曲。
2.當上半身在靜止時,半腱、半膜肌肉可以執行髖伸動作,並且可以彎曲膝關節、在膝蓋彎曲的狀態時,可以將小腿內轉。
3.行走的時候,股二頭肌長頭負責髖伸展動作,並且可以彎曲膝關節,在膝蓋彎曲的時,可以將小腿外轉。
4.腿後肌肉群在日常生活中的功能,像是走路、跑步、跳躍,以及在某些軀幹的動作上作協助,同時也是股四頭肌肉的拮抗肌群,可以幫助走路或跑步時,扮演動作減速的功能。
Origin : ischial tuberosity /坐骨粗隆 、linea aspera and lateral supracondylar line of femur/股骨後表面粗線
Insertion : Fibula head / 腓骨頭外側
Function :
1.The hamstrings cross and act upon two joints - the hip and the knee.
2.Semitendinosus and semimembranosus extend the hip when the trunk is fixed;
they also flex the knee and medially (inwardly) rotate the lower leg when the knee is bent.
3.The long head of the biceps femoris extends the hip, as when beginning to walk;
both short and long heads flex the knee and laterally (outwardly) rotate the lower leg when the knee is bent.
4.The hamstrings play a crucial role in many daily activities such as walking, running, jumping, and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quadriceps in the deceleration of knee extension.
✔️Simple but Useful .
補充:
『安全有效地伸展腿後肌肉』影片告訴我們:不是所有人都適合在地板上伸展腿後肌肉群 (https://www.youtube.com/watch?v=n78PS4zq3D8)
https://instagram.com/p/BXNuiRpFc5r/
同時也有1部Youtube影片,追蹤數超過5萬的網紅William Lo,也在其Youtube影片中提到,Developing a core for aesthetics and developing a core for function are two completely different things. Are we trying to develop a core for the beach...
biceps function 在 麥特教練 x 訓練與生活 Facebook 的最讚貼文
『 Hamstring Flexibility Series/ 腿後肌群伸展 』
股二頭肌短頭緊繃嗎? 我想大多數人是的
常常發現在上課的時候,做腿後的熱身時候,大多數的人的情況都是腿後肌緊繃,導致骨盆無法維持中立位,為了做到教練的指令,只好用下背部代償,長期鍛鍊下來可能會讓你的核心
反而失去該穩定的功能。
股二頭肌短頭主要在彎曲膝蓋,在長時間的辦公室生活或者開車的情況下,長期縮短的狀態,如果能在久坐之後給他一些伸展也可以減緩這區域的緊繃。
✔️動作要點 / Form Cue :
1.將你的腳跟放到對側骨盆前面 / Place the heel front of the opposite hip
2.將你的髖外轉,注意不是只有轉動腳跟 / External rotate your hip ,dont just turn the foot out
3.做出一個髖絞鍊動作,將底骨往後延伸,保持脊椎穩定 / Hip hinge forward without losing spine
4.保持膝蓋伸直狀態 / Keep the knee locked or neutral
5.確保骨盆面對正前面,不要讓他轉向抬高腳的那一側 / Make sure the pelvic is facing forward , don't let it turn away from the elevated leg.
✔️腿後肌肉解剖學 / HamStrings Muscle Anatomy :
1.腿後肌肉橫跨髖與膝,主要功能在髖關節伸展以及膝蓋彎曲。
2.當上半身在靜止時,半腱、半膜肌肉可以執行髖伸動作,並且可以彎曲膝關節、在膝蓋彎曲的狀態時,可以將小腿內轉。
3.行走的時候,股二頭肌長頭負責髖伸展動作,並且可以彎曲膝關節,在膝蓋彎曲的時,可以將小腿外轉。
4.腿後肌肉群在日常生活中的功能,像是走路、跑步、跳躍,以及在某些軀幹的動作上作協助,同時也是股四頭肌肉的拮抗肌群,可以幫助走路或跑步時,扮演動作減速的功能。
Origin : ischial tuberosity /坐骨粗隆 、linea aspera and lateral supracondylar line of femur/股骨後表面粗線
Insertion : Fibula head / 腓骨頭外側
Function :
1.The hamstrings cross and act upon two joints - the hip and the knee.
2.Semitendinosus and semimembranosus extend the hip when the trunk is fixed;
they also flex the knee and medially (inwardly) rotate the lower leg when the knee is bent.
3.The long head of the biceps femoris extends the hip, as when beginning to walk;
both short and long heads flex the knee and laterally (outwardly) rotate the lower leg when the knee is bent.
4.The hamstrings play a crucial role in many daily activities such as walking, running, jumping, and controlling some movement in the trunk.
In walking, they are most important as an antagonist to the quadriceps in the deceleration of knee extension.
✔️Simple but Useful .
補充:
『安全有效地伸展腿後肌肉』影片告訴我們:不是所有人都適合在地板上伸展腿後肌肉群
https://www.youtube.com/watch?v=n78PS4zq3D8
#膕繩肌 #腿後腱肌群 #股二頭肌 #第一次錄音略緊張
biceps function 在 William Lo Youtube 的精選貼文
Developing a core for aesthetics and developing a core for function are two completely different things. Are we trying to develop a core for the beach or a core to carry explosiveness from the ground up.
Today I am going to teach everyone how to rethink core training in order to develop a program that takes your basketball game to the next level! and of course building some nice abs doesn't hurt ;)
![post-title](https://i.ytimg.com/vi/CUVJtOMtsH4/hqdefault.jpg)