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俯卧撑你真的做对了吗?

来源: 南方日报网络版     时间: 2019年05月21日 11:48:51
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(原)(标)(题)(:俯)(卧)(撑)(你)(真)(的)(做)(对)(了)(吗)(?
视)(频)(做)(了)(那)(么)(多)(的)(期)(,但)(是)(有)(一)(个)(真)(的)(是)(几)(乎)(每)(个)(人)(都)(会)(做)(但)(我)(们)(却)(一)(直)(没)(能)(好)(好)(的)(讲)(一)(讲)(的)(动)(作)(,那)(就)(是)(俯)(卧)(撑)(。
看)(完)(不)(单)(单)(你)(能)(更)(好)(的)(进)(行)(它)(,而)(且)(我)(相)(信)(你)(也)(可)(以)(很)(快)(的)(教)(会)(一)(个)(新)(手)(学)(会)(这)(个)(动)(作)(。
俯)(卧)(撑)(这)(个)(动)(作)(之)(所)(以)(受)(众)(这)(么)(广)(,如)(此)(受)(到)(推)(崇)(除)(了)(能)(够)(随)(时)(随)(地)(进)(行)(,让)(你)(不)(管)(装)(逼)(还)(是)(锻)(炼)(身)(体)(都)(不)(受)(到)(限)(制)(之)(外)(,我)(觉)(得)(最)(重)(要)(的)(是)(它)(是)(一)(个)(可)(以)(很)(全)(面)(发)(展)(我)(们)(上)(肢)(,尤)(其)(是)(推)(相)(关)(肌)(群)(的)(动)(作)(,胸)(,三)(角)(肌)(前)(束)(,三)(头)(都)(能)(在)(俯)(卧)(撑)(的)(练)(习)(中)(得)(到)(很)(好)(的)(锻)(炼)(。除)(此)(之)(外)(跟)(一)(般)(的)(器)(械)(动)(作)(相)(比)(,由)(于)(整)(个)(身)(体)(就)(是)(我)(们)(训)(练)(的)(工)(具)(,所)(以)(对)(我)(们)(的)(姿)(态)(,对)(我)(们)(的)(核)(心)(力)(量)(,协)(调)(能)(力)(,都)(有)(着)(更)(高)(的)(要)(求)(。尤)(其)(是)(对)(于)(初)(学)(者)(而)(言)(,掌)(握)(它)(之)(后)(,可)(以)(更)(好)(的)(帮)(助)(你)(进)(阶)(到)(上)(肢)(其)(他)(相)(关)(动)(作)(的)(练)(习)(中)(。
后)(脑)(勺)(上)(背)(部)(骶)(骨)(三)(点)(为)(直)(线)(同)(时)(上)(下)(进)(行)(动)(作)(。
小)(臂)(始)(终)(与)(地)(面)(垂)(直)(,核)(心)(收)(紧)(,肩)(胛)(骨)(自)(然)(向)(后)(
肘)(部)(适)(当)(内)(收)(,目)(视)(地)(面)(,下)(落)(至)(大)(臂)(略)(高)(于)(背)(部)(为)(比)(较)(完)(整)(的)(幅)(度)(/
动)(作)(要)(点)(握)(距)(以)(及)(肘)(部)(与)(躯)(干)(的)(角)(度)(
对)(于)(一)(个)(标)(准)(的)(俯)(卧)(撑)(而)(言)(,其)(实)(关)(于)(握)(距)(,关)(于)(肘)(内)(收)(的)(角)(度)(会)(有)(不)(同)(的)(说)(法)(。比)(如)(握)(距)(为)(肩)(宽)(或)(略)(宽)(于)(肩)(宽)(或)(者)(窄)(于)(肩)(宽)(,关)(于)(肘)(跟)(躯)(干)(的)(角)(度)(可)(能)(会)(有)(需)(要)(小)(于)(45度)(或)(大)(于)(45度)(小)(于)(90度)(。
关)(于)(这)(两)(个)(问)(题)(,你)(需)(要)(明)(白)(两)(点)(,一)(个)(是)(你)(采)(用)(的)(握)(距)(越)(宽)(,肘)(跟)(躯)(干)(的)(角)(度)(越)(大)(,握)(距)(越)(窄)(,角)(度)(则)(越)(小)(。第)(二)(点)(就)(是)(你)(肘)(跟)(躯)(干)(越)(打)(开)(越)(接)(近)(90度)(,胸)(肌)(发)(力)(越)(多)(,越)(内)(收)(角)(度)(越)(趋)(近)(于)(0度)(,三)(头)(发)(力)(则)(越)(充)(分)(。在)(明)(白)(这)(两)(点)(之)(后)(,为)(了)(更)(好)(的)(发)(挥)(俯)(卧)(撑)(的)(整)(体)(训)(练)(效)(果)(,我)(建)(议)(在)(让)(你)(你)(的)(小)(臂)(跟)(地)(面)(始)(终)(垂)(直)(的)(前)(提)(下)(,握)(距)(在)(肩)(宽)(上)(下)(做)(出)(调)(整)(,肘)(跟)(躯)(干)(的)(角)(度)(在)(45度)(-60度)(上)(下)(调)(整)(。
之)(所)(以)(要)(强)(调)(小)(臂)(垂)(直)(地)(面)(,除)(了)(因)(为)(这)(是)(发)(力)(最)(有)(利)(的)(位)(置)(之)(外)(,当)(你)(采)(用)(的)(握)(距)(太)(宽)(时)(,你)(的)(肘)(就)(需)(要)(过)(度)(打)(开)(才)(能)(满)(足)(小)(臂)(跟)(地)(面)(垂)(直)(这)(点)(,而)(当)(采)(用)(过)(于)(窄)(的)(握)(距)(时)(;如)(果)(你)(肘)(内)(收)(的)(角)(度)(太)(多)(,你)(的)(小)(臂)(也)(无)(法)(跟)(地)(面)(垂)(直)(。如)(果)(你)(在)(做)(俯)(卧)(撑)(时)(无)(法)(让)(自)(己)(的)(动)(作)(满)(足)(我)(说)(的)(这)(三)(点)(建)(议)(,那)(么)(你)(的)(动)(作)(是)(有)(必)(要)(做)(出)(调)(整)(的)(。这)(三)(者)(对)(于)(一)(个)(相)(对)(完)(美)(的)(俯)(卧)(撑)(而)(言)(是)(会)(互)(相)(作)(用)(影)(响)(的)(,琢)(磨)(一)(下)(这)(其)(中)(的)(逻)(辑)(,然)(后)(尝)(试)(几)(次)(我)(相)(信)(你)(很)(快)(可)(以)(找)(到)(自)(己)(最)(佳)(的)(俯)(卧)(撑)(姿)(势)(。
二)(,腕)(关)(节)(在)(肩)(关)(节)(正)(下)(方)(,在)(起)(始)(的)(时)(候)(肩)(胛)(骨)(保)(持)(稳)(定)(,下)(落)(的)(时)(候)(虽)(然)(我)(们)(不)(需)(要)(刻)(意)(收)(紧)(我)(们)(的)(肩)(胛)(骨)(,但)(是)(是)(处)(于)(一)(个)(自)(然)(的)(向)(后)(轻)(微)(打)(开)(的)(状)(态)(。
三)(,腹)(部)(收)(紧)(,一)(定)(不)(要)(塌)(腰)(向)(下)(,保)(持)(躯)(干)(整)(体)(呈)(直)(线)(。
四)(,下)(肢)(注)(意)(脚)(的)(站)(距)(不)(管)(是)(分)(开)(与)(髋)(同)(宽)(左)(右)(或)(是)(并)(拢)(都)(是)(可)(以)(的)(,重)(要)(的)(是)(能)(保)(持)(我)(们)(下)(肢)(的)(稳)(定)(性)(就)(好)(。
五)(,最)(後)(一)(个)(重)(点)(在)(于)(我)(们)(骨)(盆)(的)(位)(置)(。虽)(然)(一)(般)(会)(建)(议)(你)(能)(够)(保)(持)(中)(立)(的)(位)(置)(,不)(要)(过)(度)(的)(将)(臀)(部)(翘)(起)(就)(好)(。但)(是)(在)(我)(进)(行)(教)(学)(的)(过)(程)(中)(,我)(会)(比)(较)(建)(议)(大)(家)(在)(刚)(开)(始)(进)(行)(俯)(卧)(撑)(动)(作)(的)(时)(候)(,刻)(意)(的)(收)(紧)(臀)(部)(。
甚)(至)(可)(以)(达)(到)(一)(个)(轻)(微)(的)(骨)(盆)(后)(倾)(的)(状)(态)(,但)(是)(注)(意)(不)(是)(要)(你)(弓)(腰)(,而)(只)(是)(一)(种)(发)(力)(的)(状)(态)(。这)(样)(可)(以)(有)(效)(的)(帮)(助)(很)(多)(新)(手)(解)(决)(他)(们)(无)(法)(上)(下)(肢)(协)(调)(运)(动)(的)(问)(题)(。如)(果)(你)(放)(松)(自)(己)(的)(臀)(部)(,那)(么)(很)(有)(可)(能)(导)(致)(你)(的)(核)(心)(无)(法)(收)(紧)(,然)(后)(把)(俯)(卧)(撑)(做)(成)(一)(个)(变)(扭)(的)(类)(型)(毛)(毛)(虫)(蠕)(动)(的)(动)(作)(。
好)(了)(基)(本)(上)(遵)(循)(这)(几)(个)(要)(点)(,你)(的)(俯)(卧)(撑)(离)(你)(所)(谓)(的)(完)(美)(就)(会)(非)(常)(的)(接)(近)(。(当)(然)(本)(身)(不)(会)(存)(在)(完)(美)(的)(动)(作)()
如)(果)(你)(说)(你)(完)(成)(不)(了)(常)(规)(的)(俯)(卧)(撑)(怎)(么)(办)(,很)(简)(单)(,只)(需)(要)(一)(种)(方)(式)(,你)(就)(可)(以)(逐)(渐)(进)(阶)(。
先)(从)(靠)(墙)(俯)(卧)(撑)(开)(始)(,然)(后)(慢)(慢)(降)(低)(你)(躯)(干)(跟)(地)(面)(的)(距)(离)(。
一)(点)(点)(进)(阶)(,多)(练)(习)(,觉)(得)(某)(个)(高)(度)(能)(够)(不)(吃)(力)(的)(完)(成)(15-20次)(之)(后)(,就)(适)(当)(降)(低)(一)(些)(。不)(需)(要)(太)(久)(的)(时)(间)(,你)(就)(能)(进)(行)(手)(触)(地)(的)(俯)(卧)(撑)(了)(。
我)(没)(有)(提)(到)(跪)(式)(俯)(卧)(撑)(是)(因)(为)(刚)(刚)(那)(样)(进)(阶)(的)(方)(式)(已)(经)(足)(够)(,二)(是)(因)(为)(整)(体)(动)(作)(的)(稳)(定)(性)(没)(法)(得)(到)(很)(好)(的)(锻)(炼)(,三)(是)(因)(为)(长)(期)(让)(膝)(关)(节)(承)(受)(负)(荷)(也)(对)(髌)(骨)(的)(健)(康)(不)(利)(。
俯)(卧)(撑)(这)(个)(动)(作)(是)(我)(非)(常)(建)(议)(大)(家)(进)(行)(也)(是)(我)(基)(本)(每)(次)(上)(肢)(训)(练)(都)(可)(能)(安)(排)(的)(动)(作)(,觉)(得)(自)(重)(难)(就)(按)(照)(上)(面)(的)(步)(骤)(逐)(渐)(进)(阶)(,觉)(得)(简)(单)(就)(不)(要)(害)(怕)(增)(加)(难)(度)(,不)(管)(是)(负)(重)(还)(是)(变)(换)(动)(作)(的)(形)(式)(。
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