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"人到中年后,连接骨与骨的关节囊、韧带、肌腱等会逐渐发生变性、老化,关节活动范围受限,柔韧性会变得越来越差,从而容易发生跌倒,并且年龄越大,跌倒后发生骨折的概率以及致残率会越高,所以老年人更应当尤为重视柔韧性的锻炼。
柔韧性是指关节活动幅度以及跨过关节的软组织(包括韧带、肌腱、肌肉、皮肤和其他组织)的弹性和伸展能力。柔韧性锻炼就是通过伸展运动来提高关节的活动度及肌肉耐力。美国运动医学会建议老年人每周进行至少两次的柔韧性锻炼,强度为拉伸达到拉紧或轻微不适,而又没有达到痛楚的感觉,时间为每次保持30秒至60秒。
通过柔韧性锻炼可以扩大关节的活动幅度,从而提高身体的灵活性,有助于避免和减轻发生损伤,另一方面,柔韧性锻晋州市算命准的地方-北京算命最好的大师炼可以放松肌肉,达到减轻肌肉疲劳的目的,同时,通过柔韧性锻炼还能够改善肌肉的血流和营养供应,从而延缓肌肉衰老,延缓皮肤松弛。
下面介绍一些适合中老年人开展的简易柔韧性锻炼:
(1)压腕:两手指交叉,手心向外,做压指、压腕的动作。充分向前、向上伸展或有节奏地振压。
(2)压肩:单人锻炼时可以寻找一个稳定的支撑物,面对支撑物,手扶一定高度,上体前俯,做向下振动压肩动作。两人或多人锻炼时,两人面对面站立,互相扶按肩部,做身体前屈的振动压肩动作。
(3)压腰:呈直角坐在垫子上两腿伸直挺胸,塌腰并向前屈体,两手尽量伸向前方,使胸部贴近腿部,并持续一段时间。
(4)压腿:面对高的支撑物,单腿提起,脚跟放在上面,两腿伸直、立腰、收髋,上体前屈,向前向下振压,左右腿交替进行。
(5)压踝:跪在垫子上,臀部压在踝关节处,向下振压。
提示
柔韧性锻炼要循序渐进,牵拉肌肉要适度,使被牵拉的肌肉有轻微不适的感觉,而又没有达到痛楚;掌握主动性练习与被动性练习相结合,动力性练习与静力性练习相结合的原则;做柔韧性锻炼时不要屏住呼吸,动作要缓慢,可采用伸展—放松—伸展的方法;最后,柔韧性锻炼也可在健身活动前或后进行,健身前有助于热身,防止受伤,健身后有助于放松焦作算命准的地方-北京算命师肌肉,消除疲劳。(北京市体育局《科学健身》专栏延吉市算命准的地方-都说青铜峡市有个好算卦的)"
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