全新的伸展方式,放松肌肉僵硬 自然疗法,柏格医生dr berg
Summary
TLDR这段视频脚本介绍了一种新的拉伸方法——主动孤立灵活性训练。传统静态拉伸被认为可能造成伤害,因为肌肉在持续拉伸3秒后会产生反抗性收缩。相反,主动孤立灵活性训练通过收缩对立肌肉来放松目标肌肉,避免伤害。具体步骤包括:识别要拉伸的肌肉,收缩对立肌肉,然后在运动范围的末端保持2秒后放松,重复8至10次。这种方法不仅适用于运动前的热身,还可以在受伤后的康复中发挥作用,增加肌肉的柔韧性和运动范围。
Takeaways
- 💪 肌肉僵硬和活动范围受限是不好的,需要通过正确的拉伸方法来改善。
- 🤼♂️ 传统的静态拉伸(保持30到60秒)可能不是最佳选择,因为它可能导致肌肉抵抗拉伸并增加受伤风险。
- 📚 视频推荐了Jim和Phil Wharton的书籍,Phil是一位物理治疗师和健身教练,有着丰富的顶级运动员训练经验。
- 🔍 紧张的肌肉并不会保护关节,反而更脆弱,容易受伤,通常伴随着炎症。
- 🔁 肌肉总是成对出现,一侧收缩时另一侧放松,协调这种收缩和放松是运动的关键。
- 🌟 推荐使用主动孤立灵活性(active isolated flexibility)拉伸方法,这是一种更为有效的拉伸方式。
- 👉 拉伸时首先要隔离想要拉伸的肌肉,例如紧的腿筋,然后收缩对立的肌肉群,比如四头肌。
- ⏱️ 拉伸到运动范围的末端,保持2秒,然后放松,避免肌肉的反拉伸收缩,这个过程推荐重复8到10次。
- 🚫 避免在拉伸时感到疼痛,因为拉伸反射在3秒后会启动,可能导致肌肉收缩对抗拉伸。
- 🏋️♂️ 这种拉伸方式可以作为运动前很好的热身,也可以用于受伤后的康复训练。
- 🔗 视频下方提供了更多信息的链接,供有兴趣的观众深入了解。
Q & A
什么是静态拉伸,为什么视频中说它不是最好的拉伸方式?
-静态拉伸是一种拉伸方法,要求你将肌肉拉伸到一定位置并保持30到60秒。视频中指出,这种方式不是最好的拉伸方式,因为它会在3秒后触发肌肉的拉伸反射,即Motac反射,这会导致肌肉收缩来对抗拉伸,从而可能造成肌肉损伤。
为什么紧张的肌肉更容易受伤?
-紧张的肌肉不仅不能保护关节,反而因为肌肉紧张而变得更弱,更容易受到损伤。通常紧张的肌肉伴随着炎症,这增加了受伤的风险。
肌肉是如何成对工作的,这对运动有什么影响?
-肌肉总是成对出现,一边的肌肉收缩时,另一边的肌肉就会放松。这种协调的收缩和放松是运动的关键,如果一个肌肉健康并正常收缩,另一个肌肉放松,就能产生运动。
什么是主动隔离灵活性训练?
-主动隔离灵活性训练是一种拉伸方法,它包括三个步骤:首先,确定要拉伸的肌肉;其次,在拉伸时收缩对立的肌肉;最后,达到运动范围的末端并保持2秒,然后放松,以避免拉伸反射。
为什么在拉伸时不建议进入疼痛区域?
-当拉伸到疼痛区域时,可能会触发拉伸反射,这会在3秒后导致肌肉收缩来对抗拉伸,从而增加受伤的风险。
如何避免在拉伸时触发拉伸反射?
-为了避免触发拉伸反射,应该在达到运动范围末端时保持2秒,然后放松,而不是保持更长时间。
视频中提到的作者Jim和Phil Wharton是谁,他们有什么背景?
-Jim和Phil Wharton是视频中提到的一本书的作者。Phil Wharton是一位理疗师和健身教练,曾与世界上一些顶级的跑步运动员,包括奥运会运动员合作,因此他在运动和康复方面具有专业知识。
为什么在受伤后不建议立即固定受伤部位?
-如果受伤不严重,如没有骨折或其他严重损伤,立即固定受伤部位可能会阻碍康复。相反,应该尽快加入运动,从被动的运动范围开始,逐渐过渡到主动隔离灵活性训练。
如何通过主动隔离灵活性训练来增加肌肉的柔韧性?
-通过主动隔离灵活性训练,可以在不触发拉伸反射的情况下,通过收缩对立肌肉来放松要拉伸的肌肉,然后在运动范围末端保持2秒,重复8到10次,这样可以安全地增加肌肉的柔韧性。
视频中提到的膝盖或身体其他部位受伤后应该如何处理?
-如果受伤部位没有严重到需要固定,如骨折或严重损伤,应该尽快加入运动,从被动的运动范围开始,逐渐过渡到主动隔离灵活性训练,这有助于康复。
主动隔离灵活性训练可以作为运动前的热身吗?
-是的,主动隔离灵活性训练可以作为运动前的热身,通过这种方法可以安全地增加肌肉的柔韧性,为运动做好准备。
Outlines
😖 静态拉伸的误区与动态拉伸的介绍
本段视频脚本首先指出了静态拉伸(保持肌肉伸展30至60秒)的弊端,尤其是在体育摔跤等运动中。作者推荐了由Jim和Phil Wharton撰写的书籍,Phil作为理疗师和健身教练,与世界顶级运动员合作过,其关于拉伸的观点颇具说服力。脚本强调,紧绷的肌肉不仅不会保护关节,反而更易受伤。当肌肉在3秒后被拉伸时,会触发肌张力反射,导致肌肉收缩,这种对抗性的拉伸可能造成损伤。作者介绍了一种称为“主动孤立灵活性”的拉伸方法,强调了三个步骤:识别要拉伸的肌肉、在拉伸时收缩对立肌肉、在运动范围的末端保持2秒后放松,避免肌张力反射。这种方法建议每块肌肉重复8至10次,可作为运动前的良好热身,甚至在受伤后的康复中也有其治疗作用。
🤸♂️ 动态拉伸提高腿筋柔韧性
第二段视频脚本继续讨论了如何通过动态拉伸提高腿筋的柔韧性。脚本中提到,除了之前介绍的动态拉伸方法外,还有两种不同的腿筋拉伸示例,一种是膝盖弯曲的腿筋拉伸,另一种是直腿腿筋拉伸。在这两种拉伸中,都强调了在运动范围末端保持2秒然后放松的重要性,以促进肌肉放松并增加柔韧性。脚本最后提供了获取更多信息的链接,并推荐观众观看作者的其他相关视频。
Mindmap
Keywords
💡静态拉伸
💡动态拉伸
💡肌肉僵硬
💡运动范围
💡肌肉收缩
💡对抗肌肉
💡主动隔离灵活性
💡肌肉伸展
💡肌肉受伤
💡运动前热身
💡康复
Highlights
运动中肌肉僵硬和活动范围受限的问题,需要立即关注。
传统静态拉伸(30-60秒)可能不是最佳拉伸方式。
推荐的书籍由Jim和Phil Wharton撰写,Phil是理疗师和健身教练。
紧张的肌肉不会帮助保护关节,反而更易受伤。
肌肉拉伸3秒后会触发Motac反射,可能导致肌肉收缩。
肌肉总是成对出现,一个收缩另一个放松,形成运动。
介绍一种新的拉伸方法——主动孤立灵活性训练。
拉伸时需隔离目标肌肉,如拉伸腿后肌时要收缩大腿肌肉。
拉伸时不要进入疼痛范围,避免3秒后Motac反射的收缩。
推荐每个肌肉重复拉伸8到10次。
拉伸可作为运动前很好的热身。
轻微受伤时应尽早加入运动,避免关节固定。
轻微受伤后,可从被动运动范围开始,逐渐过渡到主动孤立灵活性训练。
提供了两种拉伸示例:膝盖弯曲的腿后肌拉伸和直腿腿后肌拉伸。
拉伸时要收缩对应的肌肉,如使用大腿肌肉收缩来帮助腿后肌放松。
拉伸至运动范围末端保持2秒然后放松,避免肌肉收缩。
更多信息和拉伸方法的链接在视频下方。
Transcripts
boy if your muscles are stiff okay and
you don't have good range of motion uh
you need to watch this video now being
in sports wrestling I've did a lot of
stretching in the past and the way we're
taught is it's called static stretching
where you're actually you know trying to
stretch out a muscle and you're holding
it for 30 to 60 seconds that is the
worst way to stretch now this
information is based on a real
interesting book and I'll put the link
down below authored by Jim and Phil
Wharton now I'm not sure about Jim but
Phil is a physiotherapist and a fitness
coach and has worked with some of the
top runners in the world Olympic runners
okay so this guy definitely knows his
stuff but his information on stretching
is quite fascinating it makes a lot of
sense and I want to share it with you
the first point I want to bring up is a
tight muscle a tight muscle is not ever
going to help you it's not going to
protect the joint it's actually weaker
it's more susceptible to an injury and
usually there's inflammation now what
happens when you stretch the muscle
after 3 seconds is you kick in this
stretch reflex it's called The motac
Reflex and the purpose of that reflex is
to counter this stretch and create a
contraction so when you stretch a muscle
you're basically causing the muscle to
fight that stretch okay and start to
contract and so you have the situation
where you're using Force against force
and you can actually injure yourself and
I've done that many many times even
before a wrestling match I would stretch
incorrectly and end up straining or
pulling a muscle very simply this is how
it works uh a muscle always comes in a
pair so you have one side of the body is
Contracting and then the other side is
relaxing they don't both contract at the
same time and if you have one muscle
that's healthy and it's Contracting the
other one's relaxing you have motion and
so motion is all about the coordination
of this contraction and relaxation and
so the type of uh stretching that they
came up with is called active isolated
flexibility so very simply there's just
three simple steps all right you want to
isolate the muscle you want to stretch
so let's say for example you have a
tight hamstring okay that's the back
part of your leg what you want to do is
you want to contract the opposing
muscle as you stretch the hamstring what
is the opposing muscle
that would be the thigh muscle or your
quadricep okay so you're going to be
contracting the
quadricep which is going to
automatically
cause a communication to the hamstring
to relax it because it absolutely makes
no sense if you're going to try to
stretch a muscle that you're Contracting
it at the same time you want to relax
the muscle that you're stretching right
I mean it's pretty obvious but if you
contract the opposing muscle you send
signals to allow that hamstring to
totally relax so you can stretch it
without injury number one identify the
muscle you want to stretch number two
contract or tighten the opposite muscle
okay as you stretch and then number
three when you get to the point at the
end of the range of motion where you've
gone to a point where you can't go
anymore and I don't recommend going into
pain at that point remember I mentioned
the stretch reflex that kicks in well
that stretch reflex kicks in at 3
seconds so what you want to do is you
want to stretch it all the way to the
end point for 2 seconds okay and then
you relax it that way we avoid the
contraction or the countering of this
stretch and he recommends that you
repeat this8 to 10 times per muscle and
this could be a great warm-up before
your exercise and he even recommends
this or maybe a version of this if you
inj yourself you see a lot of times when
you injure a knee or another part of
your body um they want to immobilize it
now I think you should immobilize it if
there's a fracture or there's a severe
injury but if that injury is not that
severe it's very important to add motion
into that joint as soon as possible
starting with maybe a passive range of
motion and eventually going into these
stretches right here which should be
very therapeutic in the rehab but that's
a separate topic let's get back to the
stretching so in this first example bent
knee hamstring stretch with a rope just
so you get the concept you can see he's
Contracting the quadricep as he's
bringing this up for about two seconds
at the end of the range of motion and
then he's relaxing right and he's doing
that for eight to 10 times in this next
one he's doing the hamstring straight
leg so he's using his thigh muscle or
quad to contract as he holds it for two
seconds at the end of the range of
motion but this is the best way to
create a really good relaxation and
increase flexibility of the hamstring
now of course you're going to do both
sides now I put those links down below
to get more information but if you
haven't seen my other video in exercise
it's pretty cool I put it up right here
check it out
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