整理活動做完慢跑或行走練習(xí)之后，最好花上幾分鐘的時間，對工作完后的肌肉進行拉伸。跑步過程會使肌肉的長度變短，這種拉伸練習(xí)可以幫助肌肉重新恢復(fù)至其安靜狀態(tài)時的長度，從而不會使你在練習(xí)過后感到肌肉僵硬。
twice on each side. Here, Steph Twell demonstrates …
為了達到有效拉伸肌肉的目的，練習(xí)時動作不要過猛，感到有輕微的拉脹感即可——決不可有疼痛的感覺發(fā)生。拉伸動作保持的時間為30秒宜，最好每側(cè)練習(xí)重復(fù)2次。下面由Steph Twell來為大家做演示示范……
1Take your right leg up behind you, lifting the foot and taking hold , keeping your knees close together. Feel the stretch along the front of the thigh of the bent leg. Swap legs. Photograph: Zak Waters/Zak Waters
股四頭?。ù笸惹叭杭∪海├炀毩?xí)將右腿向后收起，并用右手將足抬起，并控制在身后。髖部需保持在正中的位置上——背部不允許形成背弓——緩慢地將足向臀部拉伸，使膝關(guān)節(jié)收緊。腿部彎曲時，大腿的前部要有拉脹感。兩腿交換，重復(fù)上述動作。Photograph: Zak Waters/Zak Waters 2Calf stretch (back of lower legs)Take your feet a stride length apart with the right leg back and left foot forward. Bend the front knee, keeping the back leg straight, press the right heel down on the floor. Make sure your back foot is pointing forwards. You should feel a stretch in the middle of the calf. To take the stretch lower, bring your right foot forwards a little and bend both knees, keeping the hips under, and sink down into the back heel. Swap sides and repeat. Photograph: Zak Waters/Zak Waters
小腿 (小腿后部肌群)伸展拉伸練習(xí)向前跨出一步，右腿在后，左腿在前。前腿膝關(guān)節(jié)彎曲，后腿保持繃直狀態(tài)，右腳后跟貼緊地面并向下壓。注意，后腳的趾尖指向前方。在做此動作時，小腿的中部要有拉脹感。如要降低拉伸的位置，可將右足向前靠一定的距離，并且前后兩膝彎曲，臀部下坐，向后跟方向下壓。兩腿交換，重復(fù)上述動作。Photograph: Zak Waters/Zak Waters 3Hip flexor stretch (front of hips)Adopt a lunge position with your left foot forward and take your right knee to the floor with the lower leg extended behind it. Your front knee should be at around a 90-degree angle. Now tuck the pelvis under and press forward from the hips until you feel a stretch along the front of the hip and thigh. If you have your shoelaces facing the floor, you'll bring in a quad stretch too. Swap sides. Photograph: Zak Waters/Zak Waters
臀屈肌（臀前部肌群）拉伸練習(xí)
練習(xí)時采用弓步站立姿勢。左腳在前，右腿彎曲，膝關(guān)節(jié)支撐于地面，小腿伸直，置于體后。左腿膝蓋彎曲，約成90度角。骨盆前傾，向前壓髖，直至髖部至大腿的前部產(chǎn)生拉脹感。如果鞋帶面朝向地面，股四頭肌也同樣會產(chǎn)拉脹感。兩腿交換，重復(fù)上述動作。Photograph: Zak Waters/Zak Waters
4Lower back stretch
Lie on the floor with both knees bent and feet flat on the floor. Drop your knees down to the right without allowing your body to follow. Take your left arm out to the side and place it on the floor, and bring your right hand over your thighs, gently drawing them towards the floor until you feel a stretch through the lower back and sides. Swap sides. Photograph: Zak Waters/Zak Waters
背下部拉伸練習(xí)
身體仰臥于地面，雙膝彎曲，雙足平放于地面上。將雙膝向右側(cè)放下，同時身體上部不能隨之右轉(zhuǎn)。左臂向身體左側(cè)外展并置于地面，右手交叉置于左側(cè)大腿之上，緩慢地向體側(cè)扭轉(zhuǎn)壓體直至背下部及體側(cè)有拉脹感產(chǎn)生。身體兩側(cè)交換，重復(fù)上述動作。Photograph: Zak Waters/Zak Waters
5Hamstring stretch (back of thighs)
Lie face up on the floor with a towel, scarf or cord in your hands. Extend your right leg and place the loop of the cord around the sole of your foot. Gently straighten the leg and, keeping it straight, draw it in towards your head. Feel the stretch along the back of the right thigh. To make the exercise easier, bend the other leg, placing the foot on the floor. Swap sides. Photograph: Zak Waters/Zak Waters
腘繩肌(大腿后部肌群)拉伸練習(xí)身體仰臥于地面，手持毛巾，圍巾或繩索。右腿伸直，用繩索經(jīng)足底繞過套住足部。緩慢地將腿部拉直，并使腿部保持伸直狀態(tài)，同時將大腿向頭部方向牽引。直至右側(cè)大腿產(chǎn)生拉脹感。為降低練習(xí)的難度，在拉伸右腿時，左腿可以彎曲，并將足部置于地面。兩側(cè)大腿交換，重復(fù)上述動作。Photograph: Zak Waters/Zak Waters 6Glute stretch (bottom)Start by sitting tall with your legs out straight in front of you. Now bend the left knee and take the left foot across your right thigh, planting it flat on the floor. Place your arms around the left knee and gently draw it across the body, keeping the foot on the floor and your body central. Swap legs. Photograph: Zak Waters/Zak Waters
臀部 (臀部肌群)伸展練習(xí)動作從背部伸直坐立開始，雙腿伸直置于體前。現(xiàn)將左膝彎曲，將左足交叉放置于右腿右側(cè)，足底平放于地面。雙臂抱住左膝，并緩慢地向體側(cè)扭轉(zhuǎn)，保持足底不離地面，身體正直。兩側(cè)大腿交換，重復(fù)上述動作。Photograph: Zak Waters/Zak Waters
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