虎扑体育网

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">单腿下蹲这个动作并非只是减少了一只腿参与发力这么简单。

margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">mso-bidi-font-family:'Times New Roman';letter-spacing:0.0000pt;font-size:12.0000pt;
mso-font-kerning:0.0000pt;">想要完成这个动作，不仅需要拥有良好的核心力量和柔韧性等身体素质，还需要很好的下肢功能。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;"> 

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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;">它还能用于运动前的动作筛查，找出主要疼痛部位和运动功能障碍，以识别下肢的损伤风险。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;">下面，我们就一起来看看这个来自NASM-CESmso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">的过渡动作评估——单腿蹲。它能评估我们的动态柔韧性、核心力量、平衡和整体的神经肌肉控制等。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;">1.双手扶腰，双眼目视前方。支撑脚朝前，足、踝、膝和腰椎-骨盆-髋关节复合体保持在中立位。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';letter-spacing:0.0000pt;font-size:12.0000pt;
mso-font-kerning:0.0000pt;">2.慢慢下蹲到一个舒适的角度，然后回到起始姿势。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';letter-spacing:0.0000pt;font-size:12.0000pt;
mso-font-kerning:0.0000pt;">3.重复动作5次后换边。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;">过程中让教练或是小伙伴帮你拍摄下来，好进一步进行观察。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;">你需要观察：膝、腰椎-骨盆-髋关节复合体和肩这三个部位。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;">膝应该和足（第二、三脚趾）呈一条直线。腰椎-骨盆-髋关节复合体和肩应该保持水平且面向前方。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

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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;">观察完之后来对比一下你有没有出现以下这些情况，我们来进行一个分析：mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

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margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">01膝内扣mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">：说明你的髋内收肌、股二头肌短头、筋膜张肌、腓肠肌外侧头和股外侧肌过于活跃，而内侧腘绳肌、腓肠肌内侧头、臀大肌/臀中肌和股内侧肌则较弱。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;"> 

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margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">02髋上提mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">：说明你的腰方肌(支撑侧对侧)、阔筋膜张肌/臀小肌(支撑侧)过于紧张，髋内收肌(支撑侧)和臀中肌(支撑侧)较弱。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;"> 

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margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">03髋下降mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">：说明你的髋内收肌(支撑侧)过于紧张，臀中肌(支撑侧)和腰方肌(支撑侧)较弱。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;"> 

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margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">04躯干旋转 (支撑侧)mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">：说明腹内斜肌 (支撑侧)、腹外斜肌(支撑侧对侧）、阔筋膜张肌(支撑侧)和髋内收肌(支撑侧)过于紧张。 而腹内斜肌(支撑侧对侧)、腹外斜肌(支撑侧)和臀中肌/臀大肌比较弱导致。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;"> 

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margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">05躯干旋转 (支撑侧对侧)mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">：你的腹内斜肌 (支撑侧对侧）、腹外斜肌(支撑侧)和梨状肌(支撑侧)过于紧张。腹内斜肌(支撑侧)、腹外斜肌(支撑侧对侧)、髋内收肌(支撑侧对侧)和臀中肌/臀大肌较弱。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，我们该如何改善这些代偿呢？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;">下面我们就以膝内扣这个典型问题为例，来看看如何纠正和改善。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

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margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">第 1 步：抑制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;">通过泡沫轴抑制关键的区域，包括髋内收肌、股二头肌短头、阔筋膜张肌、腓肠肌外侧头。mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

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margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">第 2 步：拉长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;">通过静态拉伸技术对关键肌群进行拉伸，包括髋内收肌、股二头肌、阔筋膜张肌、腓肠肌。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;">静态拉伸mso-bidi-font-family:'Times New Roman';font-size:12.0000pt;mso-font-kerning:0.0000pt;">

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margin-left:0.0000pt;padding:0pt 0pt 0pt 0pt ;mso-pagination:widow-orphan;">第 3 步：激活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;">通过分离强化训练和/或定位等长训练进行关键肌肉的激活训练，包括mso-bidi-font-family:'Times New Roman';letter-spacing:0.0000pt;font-size:12.0000pt;
mso-font-kerning:0.0000pt;">内侧腘绳肌、腓肠肌内侧头、臀大肌/臀中肌。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;">