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来自美国的修复操,送给跑步的你!
 
作者:合肥康华康复医院      日期:2019-04-25      关注人次:努力统计中...
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这是一套来自美国芝加哥的Robyn LaLonde教练的修复操,能够在15分钟内,添加血液轮回,抓紧肌肉,减缓痛苦悲伤跟疲惫。在苏息或很抓紧的时分,能够一周做上一到三次。在做这套修复操前,起首要做90秒很有生机的热身,站直哈腰,摆动腿,而后反复做以下五个举措作为一个轮回。

Thisactive recovery routine from Chicago-based running coach Robyn LaLondeincreases circulation, loosens muscles, and flushes out soreness andfatigue—all in less than 15 minutes. Complete it on rest or easy-running daysat least once a week and as many as three times per week. Start with a90-second dynamic warmup of standing trunk twists and leg swings, next do thesefive moves straight through as one circuit, and then repeat all five movesagain.

溜冰者Ice Skaters

来自美国的修复操,送给跑步的你!

站直,两脚离开3脚宽的间隔,脚趾跟脚向前。放低身材呈蹲坐状,而后把右脚伸到斜前方,左腿的前面,而后让你的脚趾触地,保持一秒钟,而后扭动臀部,以腾跃的姿态向左边跃出你的左脚,把左脚放到右脚前面,而后反复另一边。反复阁下的举措30十秒,年夜约15-20次。

Standwith your legs about 3 feet apart, feet and toes pointed forward. Lower yourbody to a gentle squat, then bring your right foot diagonally behind your leftleg and touch your toe down. Hold for one second, then fire up your glutes andpush off your left foot in a jumping movement to the right. Bring the left footdiagonally behind the right, then repeat on that side. Continue to push leftand right for 30 seconds—about 15 to 20 reps total.

反向弓步Backward Lunges

来自美国的修复操,送给跑步的你!

右脚向后迈出一步。放低臀部,直到你的左年夜腿跟地板平行,右膝盖濒临但不打仗空中。进展2秒,膨胀股四头肌跟腿筋回到肇端举措。换腿反复举措一分钟(每条腿年夜约各12次)

Take a step back with your right foot. Lower your hipsuntil your left thigh is parallel to the floor and your right knee is close to(but not touching) the floor. Pause for two seconds, then press your left heelinto the floor and contract your quads and hamstrings to return to start.Repeat, alternating legs, for one minute (about 12 reps per leg).

行走下蹲Walking Squats

来自美国的修复操,送给跑步的你!

往下呈半蹲的姿态,臀部今后,低头,膝盖不外脚趾。把持步调,向右迈出五步。再坚持下蹲姿态,两只胳膊做五次跑步时的甩臂姿态。再向左走五步,而后反复。阁下双方再各反复一次,双方各两次,大约45秒。

Lower into a squat, with butt back, and head up, andknees not passing toes. Take five controlled steps to the right. Remain insquatted position and do five running-arm swings with each arm. Walk five stepsto the left and repeat. Repeat one more time in each direction, for a total oftwo reps each way and about 45 seconds.

单臂平板支持Plank With Single-Arm Extensions

来自美国的修复操,送给跑步的你!

以曲折双臂的平板支持开端,向前蜷缩一只手臂,用另一手臂支持身材坚持颠簸,而后尽能够拉长、减缓呼吸(假如颤抖了,没关系张,这是畸形的)。坚持十秒后,发出手臂换另一只手。在一分钟内两只手臂各反复三次。

Start in a bent-arm plank position. Extend one armstraight in front while holding the rest of your body steady and taking long,slow breaths (don't sweat it if you shake—totally normal). Hold for 10 seconds,then bring your arm back down and lift the other one. Repeat three times oneach arm for a total of one minute.

爬山者Mountain Climbers

来自美国的修复操,送给跑步的你!

做出俯卧撑的举措,把右膝盖伸到胸部,在胳膊肘内,而后发出到肇端的举措。而后再做右边,尽能够放慢速率。这一组举措,反复7次。而后在做这组训练时把膝盖伸出胳膊肘,在一分钟之内,反复7次这组举措。

Get into a pushup position. Bring your right knee upto your chest, inside your elbow, then return it back to the starting position.Do the same on the left, moving as quickly as possible; that's one rep. Repeatseven times. Then do the exercise again but bring your knee outside your elbow.Repeat another seven times for a total of about 1 minute.



 
 
 

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