Developing a Stretching Program
作者:
BeaulieuJohn E.,
期刊:
The Physician and Sportsmedicine
(Taylor Available online 1981)
卷期:
Volume 9,
issue 11
页码: 59-69
ISSN:0091-3847
年代: 1981
DOI:10.1080/00913847.1981.11711207
出版商: Taylor&Francis
数据来源: Taylor
摘要:
In brief: Although stretching exercises can prevent muscle injuries and enhance athletic performance, they can also cause injury. The author explains the four most common types of stretching exercises and explains why he considers static stretching the safest. He also sets up a stretching routine for runners. In setting up a safe stretching program, one should (1) precede stretching exercises with a mild warm-up; (2) use static stretching; (3) stretch before and after a workout; (4) begin with mild and proceed to moderate exercises; (5) alternate exercises for muscle groups; (6) stretch gently and slowly until tightness, not pain, is felt; and (7) hold the position for 30 to 60 seconds.
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