虎扑体育网

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">俯卧撑是一项经典的运动，从学校到健身房，俯卧撑这个动作都一直伴随着我们。它是每一个健身爱好者或运动员的训练计划中一个必备的训练项目。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;"> 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">它能帮助我们打造强大的胸肌，还能锻炼我们的肱三头肌、背肌等等。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;"> 

mso-bidi-font-family:'Times New Roman';font-size:10.5000pt;mso-font-kerning:1.0000pt;">

 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;"> 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">但却很少有人能够做标准。mso-bidi-font-family:'Times New Roman';letter-spacing:0.0000pt;font-size:12.0000pt;
mso-font-kerning:0.0000pt;">不标准的动作，很难找到胸部发力的感觉，长时间下去，还容易造成损伤。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;"> 

mso-bidi-font-family:'Times New Roman';font-size:10.5000pt;mso-font-kerning:1.0000pt;">

 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;"> 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">下面，我们就一起来看看在做俯卧撑中容易出现的错误mso-bidi-font-family:'Times New Roman';letter-spacing:0.0000pt;font-size:12.0000pt;
mso-font-kerning:0.0000pt;">！mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;"> 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">你可以先完成10个俯卧撑，让小伙伴帮你拍摄下来，然后来对照一下，看你有没有这些毛病！mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">01错误

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">出现这个动作是主要原因是：核心力量和臀大肌力量较弱mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">，不能使腰椎保持在中立位的状况。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

mso-bidi-font-family:'Times New Roman';font-size:10.5000pt;mso-font-kerning:1.0000pt;">

 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">02错误

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">腰拱起：核心力量较弱mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">，腹直肌和腹外斜肌过度活跃。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;"> 

mso-bidi-font-family:'Times New Roman';font-size:10.5000pt;mso-font-kerning:1.0000pt;">

 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">03错误

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">出现耸肩的原因主要是：使肩胛骨下沉的斜方肌下束和中束肌肉肌力不足mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">，而让肩胛上提的斜方肌上束、肩胛提肌等肌肉太过于活跃。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">所以，在动作过程中需要尽量保持肩胛骨下沉mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">，加强斜方肌下束和中束mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

mso-bidi-font-family:'Times New Roman';font-size:10.5000pt;mso-font-kerning:1.0000pt;">

 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">04错误

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">长期使用翼状肩这种姿势做俯卧撑，会导致肩关节受伤mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">。我们需要让肩胛骨始终保持后收的状态。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

mso-bidi-font-family:'Times New Roman';font-size:10.5000pt;mso-font-kerning:1.0000pt;">

 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">05错误

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">斜方肌上束、胸锁乳突肌等肌肉过于活跃，容易造成脖子酸痛mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">，我们需要让颈椎保持中立位mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">的状态。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

mso-bidi-font-family:'Times New Roman';font-size:10.5000pt;mso-font-kerning:1.0000pt;">

 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;"> 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;"> 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">那么，标准动作该如何做？mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;"> 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">看似简单的动作其实并不简单，只有在正确的姿势下训练，才会给我们带来正面的效果，不要过于追求数量，动作标准最重要。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

mso-bidi-font-family:'Times New Roman';font-size:10.5000pt;mso-font-kerning:1.0000pt;">

 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">注意mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">：双手的距离不要太宽或太窄，大约与肩同宽mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">就行，然后双膝伸直，脚尖蹬地。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;"> 

mso-bidi-font-family:'Times New Roman';font-size:10.5000pt;mso-font-kerning:1.0000pt;">

 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">注意：mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">慢慢推起身体，使其胸廓远离地面，直到肩胛骨前伸mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;"> 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">当你掌握了标准俯卧撑动作后，还能尝试更多地变式动作，每个动作的锻炼效果也不同哦~mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">例如：mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;
background:rgb(222,154,154);mso-shading:rgb(222,154,154);">平衡球上做俯卧撑，可以更好的锻炼核心mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

mso-bidi-font-family:'Times New Roman';font-size:10.5000pt;mso-font-kerning:1.0000pt;">

 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;
background:rgb(222,154,154);mso-shading:rgb(222,154,154);">双手靠拢可以练到难以雕刻的肱三头肌mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

mso-bidi-font-family:'Times New Roman';font-size:10.5000pt;mso-font-kerning:1.0000pt;">

 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;
background:rgb(222,154,154);mso-shading:rgb(222,154,154);">抬起腿可以强化三角肌mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

mso-bidi-font-family:'Times New Roman';font-size:10.5000pt;mso-font-kerning:1.0000pt;">

 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;"> 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;
text-align:center;">- END -mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;"> 

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">以上内容来自《NASM-CES美国国家运动医学学会纠正性训练指南（修订版）》，由人民邮电出版社出版。

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">