柔韧性练习(伸展)

Woman stretching outdoors during workout

Flexibility exercise is one of the four types of exercise along with 强度, 平衡 和 耐力. 在理想的情况下, all four types of exercise would be included in a healthy workout routine 和 AHA provides easy-to-follow guidelines for 耐力 和 强度-training in its Recommendations for Physical Activity in Adults.

它们并不都需要每天都做, but variety helps keep the body fit 和 healthy, 让锻炼变得有趣. You can do a variety of exercises to keep your physical activity routine exciting. Many different types of exercises can improve 强度, 耐力, flexibility, 和 平衡. For example, practicing yoga can improve your 平衡, 强度, 和 flexibility. A lot of lower-body 强度-training exercises also will improve your 平衡.

Flexibility exercises stretch your muscles 和 can help your body stay flexible. These exercises may not improve your 耐力 or 强度, but being flexible gives you more freedom of movement for other exercise as well as for your everyday activities. It may also help you avoid discomfort when confined in a space for a long period of time (like a long meeting or a plane flight).

我应该什么时候伸展?

The best time to do flexibility exercises is when your muscles are already warm so they can stretch farther without tightness or pain. If you’re doing only stretching exercises, warm up with a few minutes of easy walking first to warm up your muscles. If you’re doing 耐力 or 强度 exercises, stretch after, not before.

我需要多少钱?

It’s good to do each stretching exercise 3 to 5 times during each session.

Always stretch slowly 和 smoothly into the desired position, as far as is comfortable for you without pain. Always stretch slowly 和 smoothly into the desired position, as far as is comfortable for you without pain. 做你觉得舒服的事. If you’re not used to stretching, hold the stretch for about 10 seconds. The more often you stretch, the easier it will become. Eventually, you will be able to hold each stretch for 30 seconds comfortably.

安全拉伸技巧:

  • Relax 和 breathe normally while stretching. Then stretch while pushing the breath slowly out your mouth. Count to 10 slowly or time yourself for 10-30 seconds. 伸展时要正常呼吸.
     
  • A stretch should always be smooth 和 slow, never jerky or bouncy. This can cause muscles to tighten 和 may result in injuries.

  • Hold the stretch for 10-30 seconds 和 repeat each stretch 3-5 times. Remember to breathe normally during each stretch.

  • As you become more flexible, try reaching farther in each exercise. A mild pulling feeling during a stretch is normal. Sharp or stabbing pain or joint pain means you should stop, you're stretching too far.

  • Always keep your joints slightly bent, never “locked” in a straight position. 这会造成伤害.

    • 柔韧性练习的例子:

  • 延伸

  • Forward bend – reach your chest toward your toes while st和ing or seated

  • 瑜伽

  • 普拉提

    • What if I’m recovering from a cardiac event or stroke?

    Some people are afraid to exercise after a heart attack. But regular physical activity can help reduce your chances of having another heart attack.

    The AHA published a statement in 2014 that doctors should prescribe exercise to stroke patients since there is strong evidence that physical activity 和 中风后的运动 can improve cardiovascular fitness, walking ability 和 upper arm 强度.

    如果你有心脏病发作或中风, talk with your doctor before starting any exercise to be sure you’re following a safe, 有效的体育活动计划.

    Written by 美国心脏协会 editorial staff 和 reviewed by science 和 medicine advisors. 请参阅我们的编辑政策和员工.

    最近审查:2018年4月18日