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游泳前充分拉伸热身
2017-08-23 10:09:13 中国青年网
单次连续游泳不超过15分钟
凃峰告诉记者,哪怕是游泳老手,单次连续游泳时间不要超过15分钟,累计游泳时间不要超过45分钟。新手最好在专业人员指导下纠正不正确的泳姿。
预防“游泳肩”最好的方法莫过于游泳前做热身运动。游泳前如何很好地热身?
1.头部向前后左右转动,拉伸颈部肌肉,重复10次。
2.单臂轮流向后绕肩,然后双臂同时绕肩。
3.单臂上举,向对侧弯腰并尽量伸展,换臂重复。
4.双腿并拢向前伸直坐于地上,双手向前伸以触到脚趾,保持,然后重复。
5.一手经脑后伸向对侧肩部,肘尖向上,另一只手握住其肘部向对侧牵拉。换手臂,重复。
6.两腿分开伸直坐于地上,身体弯向一侧使面部靠向膝盖,换一侧重复。
7.一腿向前伸直,一腿向后弯曲坐于地上,躯干向前伸展,然后向后仰身。重复几次,换另一条腿。同时轻转脚踝。
记者刘璇
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