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Hip Adductor Stretches (general)
The Adductor muscles are located on the innerside of your thigh, from the knee up to the pelvis. Their function are to pull one leg close to the other.
You stand on the floor with your legs together. You spread your legs up to the point feeling a mild stretch on the innerside of your thighs. Your back is straight up.
Hip Adductor Stretches (special)
Out of the position with spread legs, you bend your right knee and support your weight on the right foot. The stretch increases on the innerside of your left thigh. Then the other leg.
Standinc Back Stretches
You stand, your feet close together. Your Inees are straight. Begin to lean your upper body forward with your hands trying to reach the feet. Stop when you feel a mild stretch in the back and legs.
Lying Back Stretches
You’re lying on the right side of your body. Flex your right hip and knee and lay the right leg on the floor. Your right arm pulls over your body and head to the floor behind your back The stretch should be in your gluteus, the right leg and the lower part of the back.
Sitting Gluteus Muscle Stretches
You are sitting on the floor. The left leg is straight and you cross the right leg over the left and put the right foot on the floor. Then your left ellbow on the outside of the right knee. Push the knee with your arm to the left side. Rotate with your body in the right direction and intensify the stretch.
Then the other leg.
Standing Shoulder-Head-Area Stretches
You stand with your back straight up and the abdominas contracted. Lean your head over to the right shoulder, the distance between right ear and right shoulder is reduced. Push your Left arm to the floor and fix this shoulder. You Should feel a mild stretch in the left shoulder-head-area, increase the stretch by placing your right hand on the left ear pulling further on to the right side.
Be cautious stretching, you might be hurt otherwise!
Effect of Stretches
warm-up-stretches:
should not hold each stretching end position longer than 5 sec. (too much muscular tone reduction)
increases muscular flexibility
reduces injury danger at the beginning of activities
mental preparation while stretching
improves the personal boclyfeeling
cool-down-stretches:
should hold each stretching end postion about 20 sec.
reduces the muscular tone
Hip Adductor Stretches (general)
The Adductor muscles are located on the innerside of your thigh, from the knee up to the pelvis. Their function are to pull one leg close to the other.
You stand on the floor with your legs together. You spread your legs up to the point feeling a mild stretch on the innerside of your thighs. Your back is straight up.
Hip Adductor Stretches (special)
Out of the position with spread legs, you bend your right knee and support your weight on the right foot. The stretch increases on the innerside of your left thigh. Then the other leg.
Standinc Back Stretches
You stand, your feet close together. Your Inees are straight. Begin to lean your upper body forward with your hands trying to reach the feet. Stop when you feel a mild stretch in the back and legs.
Lying Back Stretches
You’re lying on the right side of your body. Flex your right hip and knee and lay the right leg on the floor. Your right arm pulls over your body and head to the floor behind your back The stretch should be in your gluteus, the right leg and the lower part of the back.
Sitting Gluteus Muscle Stretches
You are sitting on the floor. The left leg is straight and you cross the right leg over the left and put the right foot on the floor. Then your left ellbow on the outside of the right knee. Push the knee with your arm to the left side. Rotate with your body in the right direction and intensify the stretch.
Then the other leg.
Standing Shoulder-Head-Area Stretches
You stand with your back straight up and the abdominas contracted. Lean your head over to the right shoulder, the distance between right ear and right shoulder is reduced. Push your Left arm to the floor and fix this shoulder. You Should feel a mild stretch in the left shoulder-head-area, increase the stretch by placing your right hand on the left ear pulling further on to the right side.
Be cautious stretching, you might be hurt otherwise!
Effect of Stretches
warm-up-stretches:
should not hold each stretching end position longer than 5 sec. (too much muscular tone reduction)
increases muscular flexibility
reduces injury danger at the beginning of activities
mental preparation while stretching
improves the personal boclyfeeling
cool-down-stretches:
should hold each stretching end postion about 20 sec.
reduces the muscular tone
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