CN111330227A - Muscle stretching training method - Google Patents
Muscle stretching training method Download PDFInfo
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- CN111330227A CN111330227A CN202010191204.3A CN202010191204A CN111330227A CN 111330227 A CN111330227 A CN 111330227A CN 202010191204 A CN202010191204 A CN 202010191204A CN 111330227 A CN111330227 A CN 111330227A
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- A—HUMAN NECESSITIES
- A63—SPORTS; GAMES; AMUSEMENTS
- A63B—APPARATUS FOR PHYSICAL TRAINING, GYMNASTICS, SWIMMING, CLIMBING, OR FENCING; BALL GAMES; TRAINING EQUIPMENT
- A63B23/00—Exercising apparatus specially adapted for particular parts of the body
- A63B23/035—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously
- A63B23/12—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously for upper limbs or related muscles, e.g. chest, upper back or shoulder muscles
- A63B23/1245—Primarily by articulating the shoulder joint
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- A—HUMAN NECESSITIES
- A63—SPORTS; GAMES; AMUSEMENTS
- A63B—APPARATUS FOR PHYSICAL TRAINING, GYMNASTICS, SWIMMING, CLIMBING, OR FENCING; BALL GAMES; TRAINING EQUIPMENT
- A63B23/00—Exercising apparatus specially adapted for particular parts of the body
- A63B23/035—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously
- A63B23/04—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously for lower limbs
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- A—HUMAN NECESSITIES
- A63—SPORTS; GAMES; AMUSEMENTS
- A63B—APPARATUS FOR PHYSICAL TRAINING, GYMNASTICS, SWIMMING, CLIMBING, OR FENCING; BALL GAMES; TRAINING EQUIPMENT
- A63B23/00—Exercising apparatus specially adapted for particular parts of the body
- A63B23/035—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously
- A63B23/04—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously for lower limbs
- A63B23/0482—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously for lower limbs primarily by articulating the hip joints
-
- A—HUMAN NECESSITIES
- A63—SPORTS; GAMES; AMUSEMENTS
- A63B—APPARATUS FOR PHYSICAL TRAINING, GYMNASTICS, SWIMMING, CLIMBING, OR FENCING; BALL GAMES; TRAINING EQUIPMENT
- A63B23/00—Exercising apparatus specially adapted for particular parts of the body
- A63B23/035—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously
- A63B23/12—Exercising apparatus specially adapted for particular parts of the body for limbs, i.e. upper or lower limbs, e.g. simultaneously for upper limbs or related muscles, e.g. chest, upper back or shoulder muscles
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- Health & Medical Sciences (AREA)
- Orthopedic Medicine & Surgery (AREA)
- General Health & Medical Sciences (AREA)
- Physical Education & Sports Medicine (AREA)
- Rehabilitation Tools (AREA)
Abstract
The invention belongs to the technical field of fitness, and particularly discloses a method for stretching and training muscles, which comprises the stretching of an upper half limb and the stretching of a lower half limb, wherein the stretching method is a passive stretching method created according to an anatomical principle and a myofascial manipulation, an auxiliary tool is a stretching bed, a stretched person needs to lie on the stretching bed, and a professional stretching coach performs stretching operation, so that the stretched body is relaxed, and the problems of body stiffness, waist soreness, body metabolism, nervousness, insomnia and dysmenorrheal, joint activity limitation and muscle perception decline caused by long-term sitting can be effectively relieved; if the left or right half body is stretched, obvious 'long and short legs' and 'simple hands' phenomena can occur, namely, obvious activity is increased, so that the problem of tension before sports is obviously improved.
Description
Technical Field
The invention relates to the technical field of fitness, in particular to a muscle stretching training method.
Background
At present, people improve physical conditions through massage health care, exercise stretching and medical rehabilitation, wherein the massage health care is mainly used for helping customers to solve the problem of physical tension, mainly takes comfort feeling as a main part, and plays the roles of relaxing bodies and relieving fatigue through stimulating acupuncture points and the like; medical rehabilitation mainly solves the problem of joint adhesion or postoperative, and people who contact the technology are mostly postoperative people and need rehabilitation; exercise stretching, in order to aid warm-up before exercise and recovery after exercise.
However, the existing exercise stretching training method is a stretching training method based on muscle distribution, and has the problem of single form, which causes poor effects of warming up before exercise and recovering after exercise.
Therefore, the invention provides a method for muscle stretching training to solve the existing problems.
Disclosure of Invention
The present invention is directed to a method for muscle stretching training to solve the above problems of the background art.
In order to achieve the purpose, the invention provides the following technical scheme: the utility model provides a be used for muscle tensile training method, includes the tensile two steps of half the limbs of first and half the limbs down, half the limbs are tensile according to the implementation order includes tensile, the tensile and the tensile of the upper limbs lateral position of first time upper limbs and the tensile of the upper limbs lateral position of second time upper limbs in proper order, half the limbs are tensile according to the implementation order includes tensile, the tensile and the tensile of the second time lower limbs lateral position of first time lower limbs lateral position in proper order.
As a preferable aspect of the present invention, the training method for the first upper limb supine position stretching includes the steps of:
step one, performing stretching action of the right arm of the upper limb in the supine position for the first time:
s1, loosening shoulder joints:
A. the trainer lies on the stretching bed, the two legs are separated and have the same width with the shoulders, and the arms of the two hands naturally droop;
B. stretching a coach to hold the wrist of the right hand of the trainer with one hand and hold the large arm of the right hand of the trainer with the other hand, stretching and rotating the arm of the right hand of the trainer outwards until the arm rotates to a position where the arm cannot rotate, resetting, and repeating for 3-4 times;
C. stretching a coach to hold the right wrist of the trainer by two hands, lifting the arm of the right hand of the trainer, stretching upwards, keeping the stretching state for 1 second, relaxing the arm, and repeating the steps for 3-4 times;
D. after the step C is finished, the right arm of the trainer does not need to be reset, the trainer is stretched to continue to carry out right arm swinging motion, when swinging, the trainer is stretched to alternately swing the right arm of the trainer by two hands, the swinging time is about 10-15 seconds, and the right arm stretching motion is finished;
s2, pressing the scapula outer muscle group by fingers:
A. straightening the right arm of the trainer towards the head direction, wherein the right arm and the body form an angle of about 180 degrees;
B. the training aid is stretched to grasp the elbow of the right hand of the trainer in one hand, the palm of the other hand is used for pressing the outer side of the scapula of the right arm, the pressing is carried out downwards for 10-15 seconds, and the process is repeated for 2-3 times, wherein the position of the outer side of the scapula pressed each time is slightly changed, and the position is changed from top to bottom or from bottom to top;
s3, pressing pectoralis major with fingers:
A. stretching the two hands of the trainer to stretch open, enabling the two thumbs to approach, pressing the two thumbs on the shoulder blade muscles on the lower side of the clavicle at the same time, and keeping the pressing state for 10-15 seconds;
B. changing the pressing positions of the thumbs, pressing the two thumbs on the scapula muscles close to the shoulder sockets, and keeping the pressing state for 10-15 seconds;
s4, stretching the rotator cuff muscle group:
A. putting the palm of the trainer at the back part of the waist of the body, and pressing the right hand with the body of the trainer;
B. the stretching trainer presses the right shoulder with one hand and places the other hand at the right elbow;
C. keeping the state of the step B, pressing the shoulder of the right hand downwards, and simultaneously lifting the elbow of the right hand upwards to ensure that the scapula of the right hand of the trainer has stretching feeling, and keeping the stretching state for 10-15 seconds;
step two, performing the stretching action of the left arm of the upper limb in the supine position for the first time:
A. the trainer lies on the stretching bed, the legs are separated and the shoulders are as wide, the arms of the two hands naturally droop, the right arm is replaced by the left arm, the right arm keeps a relaxed natural state, and the actions of S1-S4 in the first step are repeated.
As a preferred technical solution of the present invention, the training method for stretching the lateral recumbent position of the upper limb comprises the following steps:
the method comprises the following steps: and (3) performing lateral decubitus stretching action of the right arm of the upper limb:
s1, loosening the scapular and thoracic wall joint:
A. the two legs of the trainer are folded and lie on the stretching bed, the right half body is exposed, and the left arm is naturally placed to keep a relaxed state;
B. stretching the coach to attach, pressing the scapular thoracic joint with one hand, holding the shoulder of the trainer with the other hand, performing up-and-down pushing motion, repeating for 3 times, then performing forward-and-backward pushing motion, repeating for 3 times, then performing rotary motion, and repeating for 3 times;
s2, stretching and extending the inner side of the scapula:
A. stretching the coach to stretch the fingers of the right hand into the inner side of the shoulder blades on the back of the trainer and press the fingers, pressing the shoulders of the trainer by the left hand, stretching the fingers outwards, and repeating the steps for 5-6 times;
s3, stretching and stretching the rotator cuff muscle group simultaneously by finger pressing:
A. finding out 3 points for pressing at the position of the rotator cuff muscle group of the trainer, and sequentially pressing fingers on the three points by a stretching trainer, wherein the pressing time of each point is about 10-15 seconds;
B. then, the palm of the trainer is placed at the back of the waist, the left hand of the trainer is placed at the outer side of the elbow of the arm and pushed inwards, the right hand is placed at the shoulder of the arm and pulls the shoulder outwards;
s4, stretching the extensor pectoralis major:
A. a stretching trainer grasps the palm of the trainer in one hand and grasps the elbow of the trainer in the other hand, so that the angle of 90 degrees is formed between the lower arm and the upper arm of the right arm of the trainer;
B. keeping the angle of 90 degrees unchanged, stretching the right arm outwards to enable the pectoralis major muscle of the trainer to be in a stretching state, and keeping for 10-15 seconds;
C. repeating the above steps for 2-3 times;
s5, latissimus dorsi:
A. bending the elbow, stretching a coach to grasp the wrist of the trainer with one hand, holding the elbow of the trainer with the other hand, and folding the small arm and the large arm of the trainer together;
B. then, pushing the right arm towards the head direction, and keeping for 10-15 seconds;
C. repeating the above steps for 2-3 times;
s6 arm chain and arm accessory nerve
A. Stretching a coach to hold the wrist of the trainer in one hand and hold the right shoulder of the trainer in the other hand, and extending the right arm of the trainer backwards, wherein the arm and the body form an angle of about 90 degrees at the moment, and keeping the state for 10-15 seconds;
B. on the basis of the step A, pulling the fingers of the right palm of the trainer to the body direction, and keeping for 10-15 seconds;
C. repeating the actions of the step A and the step B for 2-3 times;
step two, performing upper limb left arm lateral decubitus stretching action:
A. the trainee closes the legs and lies on the stretching bed, exposes the left half body, naturally places the right arm, keeps the relaxed state, and repeats the actions of S1-S6 in the first step.
As a preferable aspect of the present invention, the training method for the second time of upper limb supine position stretching includes the steps of:
step one, performing a second stretching action of the right arm of the upper limb in the supine position:
s1, stretching the extensor trapezius:
A. the trainer lies on the stretching bed, the two legs are separated and have the same width with the shoulders, and the arms of the two hands naturally droop;
B. stretching the coach to place the head of the trainer on the left side of the body, then pressing the shoulders of the trainer with one hand and abutting the head of the trainer with the other hand;
C. pushing the head of the trainer to the left side, and pushing the shoulders of the trainer to the lower side at the same time, and keeping for 10-15 seconds;
D. repeating the actions of steps B-C2-3 times;
s2, pressing the occipital muscle group by fingers and rotating the thoracic vertebra:
A. the two legs of the trainer are diverged to sit on the stretching bed, and the two legs are respectively arranged at the two sides of the stretching bed and naturally droop;
B. placing the palm of the right hand of the trainer at the back side of the neck, and placing the palm of the left hand at the waist and abdomen of the right side;
C. pulling the trainer to pull the right arm of the trainer backwards for 10-15 seconds;
D. repeating the actions of steps B-C2-3 times;
step two, performing a second upper limb left arm supine position stretching action:
A. the trainer lies on the stretching bed, the legs are separated and the shoulders are as wide as the legs, the arms of the two hands naturally droop, the right arm is replaced by the left arm, and the actions of S1-S2 in the step I are repeated.
As a preferable aspect of the present invention, the training method for the first supine lower limb stretching includes the steps of:
s1, loosening the hip joint:
A. the trainer lies on the stretching bed, the two legs are placed naturally, and the body is kept in a relaxed state;
B. stretching a coach to hold the wrists of the trainers, firstly performing left-right rotation action for 10 times respectively, and then performing up-down shaking action for 10 times;
C. repeating the action of the step B for 2-3 times;
D. then the leg is bent, rotated to the inner side and the outer side in sequence and shaken, and finally the fingers grasp the shank to rapidly stretch the leg;
E. replacing the left leg part, and repeating the actions in the steps B-D;
s2, stretching the extensional popliteal muscle:
A. the legs bend knees, and the thighs are lifted upwards;
B. the training device comprises a stretching coach, a leg and a joint, wherein the stretching coach presses knees at the back side of thighs of a trainer, the knees of the trainer are held by two hands, at the moment, shanks of the trainer are in a straight state, and then the stretching coach presses the knee joints of the trainer downwards for 10-15 seconds;
C. then, the legs of the trainer are lifted upwards, one hand of the stretching trainer is placed at the ankle of the trainer, the other hand of the stretching trainer is placed at the knee joint at the back side of the trainer for stretching, the stretching time is 10-15 seconds, and the process is repeated for 2-3 times;
D. replacing the left leg part, and repeating the actions of the steps A-C;
s3, pressing the triceps surae by fingers:
A. a stretching coach places feet on a stretching bed to enable the legs to form an angle of about 90 degrees, then places the lower legs of the trainer on the thighs of the stretching coach, alternately performs the rolling and pressing actions of the lower legs, the rolling and pressing time is 10-15 seconds, and the steps are repeated for 2-3 times;
B. then, pulling the right leg of the trainer upwards to enable the right leg of the trainer to be in a straight state, forming an angle of about 135 degrees with the left leg, and keeping for 10-15 seconds;
C. then, pressing the inner side of the thigh, putting one hand of the stretching trainer at the inner side of the knee joint of the trainer, and holding the outer side of the knee joint of the trainer by the other hand, and pressing outwards for 10-15 seconds;
D. then, stretching the thigh to keep the left leg of the trainer still, pulling the right leg of the trainer to the outside by a stretching trainer to form an angle of 90 degrees with the left leg, keeping for 10-15 seconds, and repeating for 2-3 times;
s4, stretching the extensor adductor muscles and stretching the extensor gluteal muscle group simultaneously with finger pressure:
A. a stretching coach places fingers on adductor muscles of the trainee and presses the fingers downwards, and meanwhile, the trainee autonomously performs the action of extending and retracting the right leg and repeats the action for 2-3 times;
B. then, carrying out hip stretching action, placing the right foot of the trainer at the outer side of the left leg by a stretching trainer, and pressing the knee joint of the right leg towards the outer direction of the left leg to enable the leg of the trainer to form an angle of about 90 degrees with the body, and keeping for 10-15 seconds;
C. then, on the basis of the step B, pushing the legs to the right waist, so that the legs of the trainer are at an angle of about 45 degrees with the body, and keeping for 10-15 seconds;
D. then, on the basis of the step C, continuously pushing the legs to the right waist, so that the legs of the trainer are overlapped with the right waist and kept for 10-15 seconds;
E. replacing the left leg part, and repeating the actions in the steps A-D;
as a preferable technical solution of the present invention, the training method for stretching the lateral recumbent position of the lower limb includes the following steps:
step one, performing lateral position stretching action of the right leg of the lower limb:
s1, pressing small gluteus muscles with fingers:
A. the trainer lies on the side, the right leg is exposed, the left leg is placed in a bent way, the bending angle is about 135 degrees, and the body is kept in a relaxed state;
B. a stretching trainer places feet on a stretching bed to enable the legs to form an angle of about 90 degrees, then places the lower legs of the trainer on the thighs of the stretching trainer, and a hand fist is made to beat the side parts of the thighs of the trainer, wherein the beating time is 10-15 seconds;
C. then, the stretching coach places the small arm at the side of the thigh of the trainer, rolls and presses the small arm, and repeats the pressing for 2 to 3 times, the position of each time slightly changes, and the position changes from top to bottom or from bottom to top;
s2, finger pressing of iliotibial band and stretching of extensor quadriceps:
A. placing two hands at knee joints of a trainer by a stretching trainer, abutting shanks of the trainer against the waist and abdomen of the stretching trainer to enable the legs of the trainer to bend to 90 degrees, stretching the legs outwards for 10-15 seconds, and repeating the steps for 2-3 times;
step two, performing lateral position stretching action of the left leg of the lower limb:
A. the trainer lies on the side, the left leg is exposed, the right leg is placed in a bent way, the bending angle is about 135 degrees, the body is kept in a relaxed state, and the actions of S1-S2 in the first step are repeated;
as a preferable aspect of the present invention, the training method for the second supine lower limb stretching includes the steps of:
s1, pressing iliocolumbus muscles with fingers:
A. the trainer lies on the stretching bed, the two legs are placed naturally, and the body is kept in a relaxed state;
B. pulling the right leg of the trainer upwards by a stretching trainer to enable the right leg of the trainer to be overlapped with the chest and abdomen for 10-15 seconds, wherein the right leg is always in a straight state in the process and is repeated for 2-3 times;
C. replacing the left leg part, and repeating the action of the step B;
s2, stretching unilateral lumbar quadratus:
A. the trainer lies on the stretching bed, the two legs are placed naturally, and the body is kept in a relaxed state;
B. the trainer presses the legs of the trainer, the trainer lifts the waist upwards for 10-15 seconds, and the two hands of the trainer are respectively arranged at the back waists of the two sides of the trainer to do pressing and kneading work;
C. repeating the action of the step B for 2-3 times;
D. and D, replacing the left leg and repeating the actions of the steps B-C.
In a preferred embodiment of the present invention, in the stretching exercise of stretching the trainer with both hands alternately swinging the right arm of the trainer in step S1, the distance between the two hands of the trainer is about 30 cm.
As a preferable aspect of the present invention, the lower limb joint tremor training actions are inserted in the training process of the first lower limb supine position stretching, the lower limb lateral position stretching, and the second lower limb supine position stretching.
Compared with the prior art, the invention has the beneficial effects that: the invention provides a muscle stretching training method which is different from a common stretching and warming-up mode and is a passive stretching training method, wherein joints are pulled and opened to the maximum extent within a bearable range, so that fascia is combed again due to disorder caused by long-term no-movement and the elasticity is recovered; because the complex human body structure is refined into four key technical actions of the patient with loose joints, muscle fascia release, muscle fascia stretching and muscle energy activation by the stretching exercise, the original curing posture of the individual is broken through, the sweating phenomenon is accompanied in the stretching process, the body is relaxed after stretching, and the problems of stiff shoulder and neck, aching waist, limited joint movement and decreased muscle perception caused by long-term sitting can be effectively relieved; in addition, obvious 'long and short legs' and 'scissor hands' phenomena can occur before and after stretching, the muscle stretching effect is good, the muscle stretching device can be used for sports or sports events, the effects of warming up before the events and recovering after the events are achieved, and sports injuries are effectively relieved.
Detailed Description
The technical solutions in the embodiments of the present invention are clearly and completely described, and it is obvious that the described embodiments are only a part of the embodiments of the present invention, and not all embodiments. All other embodiments, which can be derived by a person skilled in the art from the embodiments given herein without making any creative effort, shall fall within the protection scope of the present invention.
Embodiment 1, the present invention provides a technical solution: the invention discloses a muscle stretching training method, which is different from a common stretching and warming-up mode and is a 'passive' stretching training method.A stretching bed is used as an auxiliary tool, specifically, a person to be stretched lies on the stretching bed, and stretching training is carried out by a stretching trainer.
Further, the training method for the first upper limb supine position stretching comprises the following steps:
step one, performing stretching action of the right arm of the upper limb in the supine position for the first time:
s1, loosening shoulder joints:
A. the trainer lies on the stretching bed, the two legs are separated and have the same width with the shoulders, and the arms of the two hands naturally droop;
B. stretching a coach to hold the wrist of the right hand of the trainer with one hand and hold the large arm of the right hand of the trainer with the other hand, stretching and rotating the arm of the right hand of the trainer outwards until the arm rotates to a position where the arm cannot rotate, resetting, and repeating for 3-4 times;
C. stretching a coach to hold the right wrist of the trainer by two hands, lifting the arm of the right hand of the trainer, stretching upwards, keeping the stretching state for 1 second, relaxing the arm, and repeating the steps for 3-4 times;
D. after the step C is finished, the right arm of the trainer does not need to be reset, the trainer is stretched to continue to carry out right arm swinging motion, when swinging, the trainer is stretched to alternately swing the right arm of the trainer by two hands, the swinging time is about 10-15 seconds, and the right arm stretching motion is finished;
s2, pressing the scapula outer muscle group by fingers:
A. straightening the right arm of the trainer towards the head direction, wherein the right arm and the body form an angle of about 180 degrees;
B. the training aid is stretched to grasp the elbow of the right hand of the trainer in one hand, the palm of the other hand is used for pressing the outer side of the scapula of the right arm, the pressing is carried out downwards for 10-15 seconds, and the process is repeated for 2-3 times, wherein the position of the outer side of the scapula pressed each time is slightly changed, and the position is changed from top to bottom or from bottom to top;
s3, pressing pectoralis major with fingers:
A. stretching the two hands of the trainer to stretch open, enabling the two thumbs to approach, pressing the two thumbs on the shoulder blade muscles on the lower side of the clavicle at the same time, and keeping the pressing state for 10-15 seconds;
B. changing the pressing positions of the thumbs, pressing the two thumbs on the scapula muscles close to the shoulder sockets, and keeping the pressing state for 10-15 seconds;
s4, stretching the rotator cuff muscle group:
A. putting the palm of the trainer at the back part of the waist of the body, and pressing the right hand with the body of the trainer;
B. the stretching trainer presses the right shoulder with one hand and places the other hand at the right elbow;
C. keeping the state of the step B, pressing the shoulder of the right hand downwards, and simultaneously lifting the elbow of the right hand upwards to ensure that the scapula of the right hand of the trainer has stretching feeling, and keeping the stretching state for 10-15 seconds;
step two, performing the stretching action of the left arm of the upper limb in the supine position for the first time:
A. the trainer lies on the stretching bed, the legs are separated and the shoulders are as wide, the arms of the two hands naturally droop, the right arm is replaced by the left arm, the right arm keeps a relaxed natural state, and the actions of S1-S4 in the first step are repeated.
Further, the training method for stretching the lateral recumbent position of the upper limb comprises the following steps:
the method comprises the following steps: and (3) performing lateral decubitus stretching action of the right arm of the upper limb:
s1, loosening the scapular and thoracic wall joint:
A. the two legs of the trainer are folded and lie on the stretching bed, the right half body is exposed, and the left arm is naturally placed to keep a relaxed state;
B. stretching the coach to attach, pressing the scapular thoracic joint with one hand, holding the shoulder of the trainer with the other hand, performing up-and-down pushing motion, repeating for 3 times, then performing forward-and-backward pushing motion, repeating for 3 times, then performing rotary motion, and repeating for 3 times;
s2, stretching and extending the inner side of the scapula:
A. stretching the coach to stretch the fingers of the right hand into the inner side of the shoulder blades on the back of the trainer and press the fingers, pressing the shoulders of the trainer by the left hand, stretching the fingers outwards, and repeating the steps for 5-6 times;
s3, stretching and stretching the rotator cuff muscle group simultaneously by finger pressing:
A. finding out 3 points for pressing at the position of the rotator cuff muscle group of the trainer, and sequentially pressing fingers on the three points by a stretching trainer, wherein the pressing time of each point is about 10-15 seconds;
B. then, the palm of the trainer is placed at the back of the waist, the left hand of the trainer is placed at the outer side of the elbow of the arm and pushed inwards, the right hand is placed at the shoulder of the arm and pulls the shoulder outwards;
s4, stretching the extensor pectoralis major:
A. a stretching trainer grasps the palm of the trainer in one hand and grasps the elbow of the trainer in the other hand, so that the angle of 90 degrees is formed between the lower arm and the upper arm of the right arm of the trainer;
B. keeping the angle of 90 degrees unchanged, stretching the right arm outwards to enable the pectoralis major muscle of the trainer to be in a stretching state, and keeping for 10-15 seconds;
C. repeating the above steps for 2-3 times;
s5, latissimus dorsi:
A. bending the elbow, stretching a coach to grasp the wrist of the trainer with one hand, holding the elbow of the trainer with the other hand, and folding the small arm and the large arm of the trainer together;
B. then, pushing the right arm towards the head direction, and keeping for 10-15 seconds;
C. repeating the above steps for 2-3 times;
s6 arm chain and arm accessory nerve
A. Stretching a coach to hold the wrist of the trainer in one hand and hold the right shoulder of the trainer in the other hand, and extending the right arm of the trainer backwards, wherein the arm and the body form an angle of about 90 degrees at the moment, and keeping the state for 10-15 seconds;
B. on the basis of the step A, pulling the fingers of the right palm of the trainer to the body direction, and keeping for 10-15 seconds;
C. repeating the actions of the step A and the step B for 2-3 times;
step two, performing upper limb left arm lateral decubitus stretching action:
A. the trainee closes the legs and lies on the stretching bed, exposes the left half body, naturally places the right arm, keeps the relaxed state, and repeats the actions of S1-S6 in the first step.
Further, the training method for the second upper limb supine position stretching comprises the following steps:
step one, performing a second stretching action of the right arm of the upper limb in the supine position:
s1, stretching the extensor trapezius:
A. the trainer lies on the stretching bed, the two legs are separated and have the same width with the shoulders, and the arms of the two hands naturally droop;
B. stretching the coach to place the head of the trainer on the left side of the body, then pressing the shoulders of the trainer with one hand and abutting the head of the trainer with the other hand;
C. pushing the head of the trainer to the left side, and pushing the shoulders of the trainer to the lower side at the same time, and keeping for 10-15 seconds;
D. repeating the actions of steps B-C2-3 times;
s2, pressing the occipital muscle group by fingers and rotating the thoracic vertebra:
A. the two legs of the trainer are diverged to sit on the stretching bed, and the two legs are respectively arranged at the two sides of the stretching bed and naturally droop;
B. placing the palm of the right hand of the trainer at the back side of the neck, and placing the palm of the left hand at the waist and abdomen of the right side;
C. pulling the trainer to pull the right arm of the trainer backwards for 10-15 seconds;
D. repeating the actions of steps B-C2-3 times;
step two, performing a second upper limb left arm supine position stretching action:
A. the trainer lies on the stretching bed, the legs are separated and the shoulders are as wide as the legs, the arms of the two hands naturally droop, the right arm is replaced by the left arm, and the actions of S1-S2 in the step I are repeated.
Further, the training method for the first stretching of the lower limbs in the supine position comprises the following steps:
s1, loosening the hip joint:
A. the trainer lies on the stretching bed, the two legs are placed naturally, and the body is kept in a relaxed state;
B. stretching a coach to hold the wrists of the trainers, firstly performing left-right rotation action for 10 times respectively, and then performing up-down shaking action for 10 times;
C. repeating the action of the step B for 2-3 times;
D. then the leg is bent, rotated to the inner side and the outer side in sequence and shaken, and finally the fingers grasp the shank to rapidly stretch the leg;
E. replacing the left leg part, and repeating the actions in the steps B-D;
s2, stretching the extensional popliteal muscle:
A. the legs bend knees, and the thighs are lifted upwards;
B. the training device comprises a stretching coach, a leg and a joint, wherein the stretching coach presses knees at the back side of thighs of a trainer, the knees of the trainer are held by two hands, at the moment, shanks of the trainer are in a straight state, and then the stretching coach presses the knee joints of the trainer downwards for 10-15 seconds;
C. then, the legs of the trainer are lifted upwards, one hand of the stretching trainer is placed at the ankle of the trainer, the other hand of the stretching trainer is placed at the knee joint at the back side of the trainer for stretching, the stretching time is 10-15 seconds, and the process is repeated for 2-3 times;
D. replacing the left leg part, and repeating the actions of the steps A-C;
s3, pressing the triceps surae by fingers:
A. a stretching coach places feet on a stretching bed to enable the legs to form an angle of about 90 degrees, then places the lower legs of the trainer on the thighs of the stretching coach, alternately performs the rolling and pressing actions of the lower legs, the rolling and pressing time is 10-15 seconds, and the steps are repeated for 2-3 times;
B. then, pulling the right leg of the trainer upwards to enable the right leg of the trainer to be in a straight state, forming an angle of about 135 degrees with the left leg, and keeping for 10-15 seconds;
C. then, pressing the inner side of the thigh, putting one hand of the stretching trainer at the inner side of the knee joint of the trainer, and holding the outer side of the knee joint of the trainer by the other hand, and pressing outwards for 10-15 seconds;
D. then, stretching the thigh to keep the left leg of the trainer still, pulling the right leg of the trainer to the outside by a stretching trainer to form an angle of 90 degrees with the left leg, keeping for 10-15 seconds, and repeating for 2-3 times;
s4, stretching the extensor adductor muscles and stretching the extensor gluteal muscle group simultaneously with finger pressure:
A. a stretching coach places fingers on adductor muscles of the trainee and presses the fingers downwards, and meanwhile, the trainee autonomously performs the action of extending and retracting the right leg and repeats the action for 2-3 times;
B. then, carrying out hip stretching action, placing the right foot of the trainer at the outer side of the left leg by a stretching trainer, and pressing the knee joint of the right leg towards the outer direction of the left leg to enable the leg of the trainer to form an angle of about 90 degrees with the body, and keeping for 10-15 seconds;
C. then, on the basis of the step B, pushing the legs to the right waist, so that the legs of the trainer are at an angle of about 45 degrees with the body, and keeping for 10-15 seconds;
D. then, on the basis of the step C, continuously pushing the legs to the right waist, so that the legs of the trainer are overlapped with the right waist and kept for 10-15 seconds;
E. replacing the left leg part, and repeating the actions in the steps A-D;
further, the training method for stretching the lateral recumbent position of the lower limbs comprises the following steps:
step one, performing lateral position stretching action of the right leg of the lower limb:
s1, pressing small gluteus muscles with fingers:
A. the trainer lies on the side, the right leg is exposed, the left leg is placed in a bent way, the bending angle is about 135 degrees, and the body is kept in a relaxed state;
B. a stretching trainer places feet on a stretching bed to enable the legs to form an angle of about 90 degrees, then places the lower legs of the trainer on the thighs of the stretching trainer, and a hand fist is made to beat the side parts of the thighs of the trainer, wherein the beating time is 10-15 seconds;
C. then, the stretching coach places the small arm at the side of the thigh of the trainer, rolls and presses the small arm, and repeats the pressing for 2 to 3 times, the position of each time slightly changes, and the position changes from top to bottom or from bottom to top;
s2, finger pressing of iliotibial band and stretching of extensor quadriceps:
A. placing two hands at knee joints of a trainer by a stretching trainer, abutting shanks of the trainer against the waist and abdomen of the stretching trainer to enable the legs of the trainer to bend to 90 degrees, stretching the legs outwards for 10-15 seconds, and repeating the steps for 2-3 times;
step two, performing lateral position stretching action of the left leg of the lower limb:
A. the trainer lies on the side, the left leg is exposed, the right leg is placed in a bent way, the bending angle is about 135 degrees, the body is kept in a relaxed state, and the actions of S1-S2 in the first step are repeated;
further, the training method for the second lower limb supine position stretching comprises the following steps:
s1, pressing iliocolumbus muscles with fingers:
A. the trainer lies on the stretching bed, the two legs are placed naturally, and the body is kept in a relaxed state;
B. pulling the right leg of the trainer upwards by a stretching trainer to enable the right leg of the trainer to be overlapped with the chest and abdomen for 10-15 seconds, wherein the right leg is always in a straight state in the process and is repeated for 2-3 times;
C. replacing the left leg part, and repeating the action of the step B;
s2, stretching unilateral lumbar quadratus:
A. the trainer lies on the stretching bed, the two legs are placed naturally, and the body is kept in a relaxed state;
B. the trainer presses the legs of the trainer, the trainer lifts the waist upwards for 10-15 seconds, and the two hands of the trainer are respectively arranged at the back waists of the two sides of the trainer to do pressing and kneading work;
C. repeating the action of the step B for 2-3 times;
D. and D, replacing the left leg and repeating the actions of the steps B-C.
Further, in the stretching operation of the step S1, in which the trainer alternately swings the right arm with both hands, the distance between the two hands of the trainer is about 30 cm.
Further, in the training process of the first lower limb supine position stretching, the lower limb lateral position stretching and the second lower limb supine position stretching, lower limb joint shaking training actions are alternated.
If the stretching method is used in sports or sports events, the effects of warming up before the events and recovering after the events can be achieved, and sports injuries can be effectively relieved.
Although embodiments of the present invention have been shown and described, it will be appreciated by those skilled in the art that changes, modifications, substitutions and alterations can be made in these embodiments without departing from the principles and spirit of the invention, the scope of which is defined in the appended claims and their equivalents.
Claims (9)
1. The utility model provides a be used for muscle tensile training method, its characterized in that includes the tensile two steps of half lower limbs of first limb, the tensile upper limbs side-lying position of upper limbs and the tensile second time upper limbs side-lying position of upper limbs in proper order according to the implementation order, half lower limbs are tensile including the tensile first time lower limbs side-lying position of lower limbs side-lying position and the tensile second time lower limbs side-lying position of lower limbs in proper order according to the implementation order.
2. A method for muscle stretching training as claimed in claim 1, wherein the training method for the first stretching of the upper limbs in supine position comprises the following steps:
step one, performing stretching action of the right arm of the upper limb in the supine position for the first time:
s1, loosening shoulder joints:
A. the trainer lies on the stretching bed, the two legs are separated and have the same width with the shoulders, and the arms of the two hands naturally droop;
B. stretching a coach to hold the wrist of the right hand of the trainer with one hand and hold the large arm of the right hand of the trainer with the other hand, stretching and rotating the arm of the right hand of the trainer outwards until the arm rotates to a position where the arm cannot rotate, resetting, and repeating for 3-4 times;
C. stretching a coach to hold the right wrist of the trainer by two hands, lifting the arm of the right hand of the trainer, stretching upwards, keeping the stretching state for 1 second, relaxing the arm, and repeating the steps for 3-4 times;
D. after the step C is finished, the right arm of the trainer does not need to be reset, the trainer is stretched to continue to carry out right arm swinging motion, when swinging, the trainer is stretched to alternately swing the right arm of the trainer by two hands, the swinging time is about 10-15 seconds, and the right arm stretching motion is finished;
s2, pressing the scapula outer muscle group by fingers:
A. straightening the right arm of the trainer towards the head direction, wherein the right arm and the body form an angle of about 180 degrees;
B. the training aid is stretched to grasp the elbow of the right hand of the trainer in one hand, the palm of the other hand is used for pressing the outer side of the scapula of the right arm, the pressing is carried out downwards for 10-15 seconds, and the process is repeated for 2-3 times, wherein the position of the outer side of the scapula pressed each time is slightly changed, and the position is changed from top to bottom or from bottom to top;
s3, pressing pectoralis major with fingers:
A. stretching the two hands of the trainer to stretch open, enabling the two thumbs to approach, pressing the two thumbs on the shoulder blade muscles on the lower side of the clavicle at the same time, and keeping the pressing state for 10-15 seconds;
B. changing the pressing positions of the thumbs, pressing the two thumbs on the scapula muscles close to the shoulder sockets, and keeping the pressing state for 10-15 seconds;
s4, stretching the rotator cuff muscle group:
A. putting the palm of the trainer at the back part of the waist of the body, and pressing the right hand with the body of the trainer;
B. the stretching trainer presses the right shoulder with one hand and places the other hand at the right elbow;
C. keeping the state of the step B, pressing the shoulder of the right hand downwards, and simultaneously lifting the elbow of the right hand upwards to ensure that the scapula of the right hand of the trainer has stretching feeling, and keeping the stretching state for 10-15 seconds;
step two, performing the stretching action of the left arm of the upper limb in the supine position for the first time:
A. the trainer lies on the stretching bed, the legs are separated and the shoulders are as wide, the arms of the two hands naturally droop, the right arm is replaced by the left arm, the right arm keeps a relaxed natural state, and the actions of S1-S4 in the first step are repeated.
3. A method for muscle stretching training as claimed in claim 1, wherein the training method for stretching the lateral recumbent position of the upper limb comprises the following steps:
the method comprises the following steps: and (3) performing lateral decubitus stretching action of the right arm of the upper limb:
s1, loosening the scapular and thoracic wall joint:
A. the two legs of the trainer are folded and lie on the stretching bed, the right half body is exposed, and the left arm is naturally placed to keep a relaxed state;
B. stretching the coach to attach, pressing the scapular thoracic joint with one hand, holding the shoulder of the trainer with the other hand, performing up-and-down pushing motion, repeating for 3 times, then performing forward-and-backward pushing motion, repeating for 3 times, then performing rotary motion, and repeating for 3 times;
s2, stretching and extending the inner side of the scapula:
A. stretching the coach to stretch the fingers of the right hand into the inner side of the shoulder blades on the back of the trainer and press the fingers, pressing the shoulders of the trainer by the left hand, stretching the fingers outwards, and repeating the steps for 5-6 times;
s3, stretching and stretching the rotator cuff muscle group simultaneously by finger pressing:
A. finding out 3 points for pressing at the position of the rotator cuff muscle group of the trainer, and sequentially pressing fingers on the three points by a stretching trainer, wherein the pressing time of each point is about 10-15 seconds;
B. then, the palm of the trainer is placed at the back of the waist, the left hand of the trainer is placed at the outer side of the elbow of the arm and pushed inwards, the right hand is placed at the shoulder of the arm and pulls the shoulder outwards;
s4, stretching the extensor pectoralis major:
A. a stretching trainer grasps the palm of the trainer in one hand and grasps the elbow of the trainer in the other hand, so that the angle of 90 degrees is formed between the lower arm and the upper arm of the right arm of the trainer;
B. keeping the angle of 90 degrees unchanged, stretching the right arm outwards to enable the pectoralis major muscle of the trainer to be in a stretching state, and keeping for 10-15 seconds;
C. repeating the above steps for 2-3 times;
s5, latissimus dorsi:
A. bending the elbow, stretching a coach to grasp the wrist of the trainer with one hand, holding the elbow of the trainer with the other hand, and folding the small arm and the large arm of the trainer together;
B. then, pushing the right arm towards the head direction, and keeping for 10-15 seconds;
C. repeating the above steps for 2-3 times;
s6 arm chain and arm accessory nerve
A. Stretching a coach to hold the wrist of the trainer in one hand and hold the right shoulder of the trainer in the other hand, and extending the right arm of the trainer backwards, wherein the arm and the body form an angle of about 90 degrees at the moment, and keeping the state for 10-15 seconds;
B. on the basis of the step A, pulling the fingers of the right palm of the trainer to the body direction, and keeping for 10-15 seconds;
C. repeating the actions of the step A and the step B for 2-3 times;
step two, performing upper limb left arm lateral decubitus stretching action:
A. the trainee closes the legs and lies on the stretching bed, exposes the left half body, naturally places the right arm, keeps the relaxed state, and repeats the actions of S1-S6 in the first step.
4. A method for muscle stretching training as claimed in claim 1, wherein the second stretching of the upper limbs in supine position comprises the following steps:
step one, performing a second stretching action of the right arm of the upper limb in the supine position:
s1, stretching the extensor trapezius:
A. the trainer lies on the stretching bed, the two legs are separated and have the same width with the shoulders, and the arms of the two hands naturally droop;
B. stretching the coach to place the head of the trainer on the left side of the body, then pressing the shoulders of the trainer with one hand and abutting the head of the trainer with the other hand;
C. pushing the head of the trainer to the left side, and pushing the shoulders of the trainer to the lower side at the same time, and keeping for 10-15 seconds;
D. repeating the actions of steps B-C2-3 times;
s2, pressing the occipital muscle group by fingers and rotating the thoracic vertebra:
A. the two legs of the trainer are diverged to sit on the stretching bed, and the two legs are respectively arranged at the two sides of the stretching bed and naturally droop;
B. placing the palm of the right hand of the trainer at the back side of the neck, and placing the palm of the left hand at the waist and abdomen of the right side;
C. pulling the trainer to pull the right arm of the trainer backwards for 10-15 seconds;
D. repeating the actions of steps B-C2-3 times;
step two, performing a second upper limb left arm supine position stretching action:
A. the trainer lies on the stretching bed, the legs are separated and the shoulders are as wide as the legs, the arms of the two hands naturally droop, the right arm is replaced by the left arm, and the actions of S1-S2 in the step I are repeated.
5. A method for muscle stretching training as claimed in claim 1, wherein the first stretching of the lower limbs in supine position comprises the following steps:
s1, loosening the hip joint:
A. the trainer lies on the stretching bed, the two legs are placed naturally, and the body is kept in a relaxed state;
B. stretching a coach to hold the wrists of the trainers, firstly performing left-right rotation action for 10 times respectively, and then performing up-down shaking action for 10 times;
C. repeating the action of the step B for 2-3 times;
D. then the leg is bent, rotated to the inner side and the outer side in sequence and shaken, and finally the fingers grasp the shank to rapidly stretch the leg;
E. replacing the left leg part, and repeating the actions in the steps B-D;
s2, stretching the extensional popliteal muscle:
A. the legs bend knees, and the thighs are lifted upwards;
B. the training device comprises a stretching coach, a leg and a joint, wherein the stretching coach presses knees at the back side of thighs of a trainer, the knees of the trainer are held by two hands, at the moment, shanks of the trainer are in a straight state, and then the stretching coach presses the knee joints of the trainer downwards for 10-15 seconds;
C. then, the legs of the trainer are lifted upwards, one hand of the stretching trainer is placed at the ankle of the trainer, the other hand of the stretching trainer is placed at the knee joint at the back side of the trainer for stretching, the stretching time is 10-15 seconds, and the process is repeated for 2-3 times;
D. replacing the left leg part, and repeating the actions of the steps A-C;
s3, pressing the triceps surae by fingers:
A. a stretching coach places feet on a stretching bed to enable the legs to form an angle of about 90 degrees, then places the lower legs of the trainer on the thighs of the stretching coach, alternately performs the rolling and pressing actions of the lower legs, the rolling and pressing time is 10-15 seconds, and the steps are repeated for 2-3 times;
B. then, pulling the right leg of the trainer upwards to enable the right leg of the trainer to be in a straight state, forming an angle of about 135 degrees with the left leg, and keeping for 10-15 seconds;
C. then, pressing the inner side of the thigh, putting one hand of the stretching trainer at the inner side of the knee joint of the trainer, and holding the outer side of the knee joint of the trainer by the other hand, and pressing outwards for 10-15 seconds;
D. then, stretching the thigh to keep the left leg of the trainer still, pulling the right leg of the trainer to the outside by a stretching trainer to form an angle of 90 degrees with the left leg, keeping for 10-15 seconds, and repeating for 2-3 times;
s4, stretching the extensor adductor muscles and stretching the extensor gluteal muscle group simultaneously with finger pressure:
A. a stretching coach places fingers on adductor muscles of the trainee and presses the fingers downwards, and meanwhile, the trainee autonomously performs the action of extending and retracting the right leg and repeats the action for 2-3 times;
B. then, carrying out hip stretching action, placing the right foot of the trainer at the outer side of the left leg by a stretching trainer, and pressing the knee joint of the right leg towards the outer direction of the left leg to enable the leg of the trainer to form an angle of about 90 degrees with the body, and keeping for 10-15 seconds;
C. then, on the basis of the step B, pushing the legs to the right waist, so that the legs of the trainer are at an angle of about 45 degrees with the body, and keeping for 10-15 seconds;
D. then, on the basis of the step C, continuously pushing the legs to the right waist, so that the legs of the trainer are overlapped with the right waist and kept for 10-15 seconds;
E. and D, replacing the left leg and repeating the actions of the steps A-D.
6. A method for muscle stretching training as claimed in claim 1, wherein the training method for stretching the lateral recumbent position of the lower limbs comprises the following steps:
step one, performing lateral position stretching action of the right leg of the lower limb:
s1, pressing small gluteus muscles with fingers:
A. the trainer lies on the side, the right leg is exposed, the left leg is placed in a bent way, the bending angle is about 135 degrees, and the body is kept in a relaxed state;
B. a stretching trainer places feet on a stretching bed to enable the legs to form an angle of about 90 degrees, then places the lower legs of the trainer on the thighs of the stretching trainer, and a hand fist is made to beat the side parts of the thighs of the trainer, wherein the beating time is 10-15 seconds;
C. then, the stretching coach places the small arm at the side of the thigh of the trainer, rolls and presses the small arm, and repeats the pressing for 2 to 3 times, the position of each time slightly changes, and the position changes from top to bottom or from bottom to top;
s2, finger pressing of iliotibial band and stretching of extensor quadriceps:
A. placing two hands at knee joints of a trainer by a stretching trainer, abutting shanks of the trainer against the waist and abdomen of the stretching trainer to enable the legs of the trainer to bend to 90 degrees, stretching the legs outwards for 10-15 seconds, and repeating the steps for 2-3 times;
step two, performing lateral position stretching action of the left leg of the lower limb:
A. the trainee lies on the side, the left leg is exposed, the right leg is bent at an angle of about 135 degrees, the body is kept in a relaxed state, and the actions of S1-S2 in the first step are repeated.
7. A method for muscle stretching training as claimed in claim 1, wherein the second stretching of the lower limbs in supine position comprises the following steps:
s1, pressing iliocolumbus muscles with fingers:
A. the trainer lies on the stretching bed, the two legs are placed naturally, and the body is kept in a relaxed state;
B. pulling the right leg of the trainer upwards by a stretching trainer to enable the right leg of the trainer to be overlapped with the chest and abdomen for 10-15 seconds, wherein the right leg is always in a straight state in the process and is repeated for 2-3 times;
C. replacing the left leg part, and repeating the action of the step B;
s2, stretching unilateral lumbar quadratus:
A. the trainer lies on the stretching bed, the two legs are placed naturally, and the body is kept in a relaxed state;
B. the trainer presses the legs of the trainer, the trainer lifts the waist upwards for 10-15 seconds, and the two hands of the trainer are respectively arranged at the back waists of the two sides of the trainer to do pressing and kneading work;
C. repeating the action of the step B for 2-3 times;
D. and D, replacing the left leg and repeating the actions of the steps B-C.
8. The method of claim 2, wherein the distance between the two hands of the stretching trainer is about 30 cm during the stretching operation of alternately swinging the right arm of the trainer with the two hands of the stretching trainer in step S1.
9. A method for muscle stretching training as claimed in any one of claims 5 to 7, wherein lower limb joint tremor training actions are interspersed during the first lower limb supine position stretching, lower limb lateral position stretching and second lower limb supine position stretching.
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|---|---|---|---|
| CN202010191204.3A CN111330227A (en) | 2020-03-18 | 2020-03-18 | Muscle stretching training method |
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Cited By (2)
| Publication number | Priority date | Publication date | Assignee | Title |
|---|---|---|---|---|
| CN113368470A (en) * | 2021-07-12 | 2021-09-10 | 罗泽玉 | Method and equipment for generating rounded sunken buttock muscle cells |
| CN115300868A (en) * | 2022-09-05 | 2022-11-08 | 迈酱智能科技(上海)有限公司 | Method and device for effectively reducing human body falling risk |
-
2020
- 2020-03-18 CN CN202010191204.3A patent/CN111330227A/en not_active Withdrawn
Cited By (2)
| Publication number | Priority date | Publication date | Assignee | Title |
|---|---|---|---|---|
| CN113368470A (en) * | 2021-07-12 | 2021-09-10 | 罗泽玉 | Method and equipment for generating rounded sunken buttock muscle cells |
| CN115300868A (en) * | 2022-09-05 | 2022-11-08 | 迈酱智能科技(上海)有限公司 | Method and device for effectively reducing human body falling risk |
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Application publication date: 20200626 |