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編者前言 學(xué)習(xí)，工作和生活都需要健康的身體。人人都會衰老，如何減緩衰老呢。央視講座有這樣一說，人的衰老主要原因是肌肉流失，因此保持健康減緩衰老的一個途徑就是負(fù)重鍛煉，負(fù)重鍛煉是保持肌肉的有效方法。 講座主講人介紹了十六字健康生活方式和行為：合理膳食，適量運(yùn)動，戒煙限酒，心理平衡。支持人推薦一套肌肉和關(guān)節(jié)的鍛煉方法。如何能長久鍛煉呢？答案是：堅(jiān)持3個星期，養(yǎng)成初步的習(xí)慣；堅(jiān)持3個月，形成穩(wěn)定的習(xí)慣；堅(jiān)持半年就可以形成牢固的習(xí)慣。 不去健身房可以鍛煉嗎？有什么好方法呢？看完本文您就明白了。 有人認(rèn)為，傳統(tǒng)的仰臥起坐被認(rèn)為可能造成頸椎等的損傷，新型的仰臥起坐又怎么做呢？本文也簡單介紹了這個話題。 為方便讀者練習(xí)，本文把講解的要點(diǎn)編輯為文字。大家都來鍛煉，大家都來作為宣傳者。 為了英文學(xué)習(xí)愛好者和生物學(xué)知識愛好者，本文在鍛煉各種肌肉的小標(biāo)題下用圖解的形式介紹了相應(yīng)的解剖學(xué)知識。 視頻講座由央視錄制，新型仰臥起坐視頻由Dr. Jeffrey O'Guin發(fā)布，轉(zhuǎn)載目的是推廣健康生活方式和學(xué)習(xí)。 下面的內(nèi)容包括中英文鍛煉方法概述及相應(yīng)的解剖學(xué)知識，以及新型的仰臥起坐方法介紹。有興趣的讀者，繼續(xù)閱讀。 每個動作四組，每組10-12次。每周至少2次。 三角?。―eltoid,delt）鍛煉鍛煉前束：前平舉雙臂，上舉快，放下慢。 鍛煉側(cè)束：側(cè)平舉雙臂。 鍛煉后束：弓步，后上舉雙臂?；蛘邚澭鈧?cè)舉雙臂 。 CC BY-SA 3.0, https://commons./w/index.php?curid=239196 Side. Deltoid muscle. Clavicular part of deltoid Acromial part of deltoid Spinal part of deltoid By Anatomography - en:Anatomography (setting page of this image), CC BY-SA 2.1 jp, https://commons./w/index.php?curid=22835985 肩關(guān)節(jié)（articulatio humeri; shoulder joint）鍛煉雙手持重，舉于肩部，上舉，抬頭看。曲肘，拉直。 Blausen.com staff (2014). 'Medical gallery of Blausen Medical 2014'. WikiJournal of Medicine 1 (2). DOI:10.15347/wjm/2014.010. ISSN 2002-4436. - Own work, CC BY 3.0, https://commons./w/index.php?curid=27796970 三頭?。∕usculus triceps brachii）鍛煉雙手持重，舉高，向后放下，拉舉。 Triceps brachii seen from behind. Three different colors represent three different bundles which compose triceps. Long head. Lateral head. Medial head. By Anatomography - en:Anatomography (setting page of this image), CC BY-SA 2.1 jp, https://commons./w/index.php?curid=27447079 Triceps and biceps By Anonymous - Own work, CC BY-SA 3.0, https://commons./w/index.php?curid=14932207 二頭?。∕usculus biceps brachii）鍛煉雙手持重向上收攏，放下。 Location of biceps. Two different colors represent two different bundles which compose biceps. Short head Long head By Anatomography - en:Anatomography (setting page of this image), CC BY-SA 2.1 jp, https://commons./w/index.php?curid=27449209 Movement of biceps and triceps when arm is flexing. By Niwadare - Own work, CC BY-SA 4.0, https://commons./w/index.php?curid=38718790 臂?。╞rachial muscle）和腕?。?span>carpal muscle)鍛煉雙手向上，雙臂持平、持重，向上抬舉鍛煉腕部。 雙手向下，雙臂持平、持重，向下抬舉鍛煉腕部。 鍛煉全臂肌肉：做'云手'，右側(cè)到左側(cè)。然后向相反方向做。 胸大?。≒ectoralis major）鍛煉仰臥，持重上舉致胸前，向上舉起，然后拉開，再合攏。繼續(xù)。 Pectoralis major highlighted on the trunk - frontal view. CC BY-SA 3.0, https://commons./w/index.php?curid=239265 仰臥起坐（Sit-up）躺下，膝蓋略為彎曲，手放耳后，不要掰頭，直起，收起致肩胛骨下角離地，鍛煉腹直肌。 躺下，腿側(cè)，身體側(cè)起，鍛煉腹斜肌。 腹直肌的位置見下圖。 Rectus abdominis. CC BY-SA 3.0, https://commons./w/index.php?curid=238610 腹斜肌的位置見下圖。
http://www./upload/clanky/external_oblique.jpg 提示：有觀點(diǎn)認(rèn)為傳統(tǒng)的仰臥起坐有損傷頸椎的危險。一些文獻(xiàn)建議做Curl-ups（ also known as crunches）。 Purpose Curl-ups, also known as crunches, will strengthen your abdominal muscles and stabilize your core. According to Wikipedia, a traditional sit-up is 'a strength training exercise commonly performed with the aim of strengthening the abdominal muscles and hip flexors. The exercise begins with lying with the back on the floor, typically with the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower spine from the floor until everything superior to the buttocks is not touching the ground.' Please note, there is a potential risk of spinal damage involved with performing traditional sit-ups.
另外有文獻(xiàn)稱McGill curl up方法比curl-up和傳統(tǒng)的仰臥起坐都安全。見下面的視頻介紹。 但是究竟應(yīng)該如何做這些運(yùn)動，請咨詢專業(yè)人士或者醫(yī)生意見，否則有損傷的危險。本文僅供參考。 It is safer abdominal exercise, alternative to crunches and sit ups. Excellent for core stability 參考詞匯abdominal [?b?d?m?nl] adj. 腹部的; [魚] 有腹鰭的; n. 腹?。ǔＳ米鲝?fù)數(shù)）; Abdominal external oblique muscle abdominis adj.腹部的--The term abdominis is an old Latin term for abdomen. In modern times, it is still used in anatomical classification of muscles in the human abdomen. articulatio [ɑ?t?kj?'le??i???]n. 關(guān)節(jié) biceps [?ba?seps] n. 二頭肌，強(qiáng)健的筋肉 brachii [b're?t??i:]n. 臂; brachial muscle 臂肌 brachial ['bre?k??l] adj. 臂的，臂狀的; carpal [?kɑ:pl] adj. 腕骨的; carpus ['kɑ:p?s] n. 手腕子，腕骨 curl up [k?:l ?p] （使） 卷; 繚繞升起; （使） 厭惡; （使） 身體上[精神上]垮掉; deltoid ['delt??d] adj. delta字形的，三角形的; n. 三角肌; ectopectoralis [ekt?pekt?'re?l?s] n. 胸大肌; flex [fleks] v. 彎曲（關(guān)節(jié)）; 收縮（肌肉）; 顯示力量; n. 彎曲; [電] 花線; hip flexors 髖部屈肌 humeri['hju?m?ra?] n. humerus的復(fù)數(shù)形 humerus['hju?m?r?s]n. 肱骨；肱部 musculus [m?sk'j?l?s] n.肌，肌肉; 顴肌; 杓聲帶肌; oblique [??bli:k] adj. 斜，傾斜的; 非直角的，非垂直的，斜角，斜面; 拐彎抹角的，間接的; 暗中的; v. 傾斜; n. 傾斜物; pectoralis ['pekt?r?l?s] n. 胸肌; rectus abdominis muscle 腹直肌 The rectus abdominis muscle, also known as the 'abdominals' or 'abs', is a paired muscle running vertically on each side of the anterior wall of the human abdomen. rectus ['rekt?s] n. 直肌; spondylolisthesis [?sp?ndil?ulis?θi:sis]n.脊椎前移 sciatica [sai??tik?] n.坐骨神經(jīng)痛 trapezius [tr?'pi:z??s] n. 斜方肌; 參考文獻(xiàn)1.https://v.qq.com/x/cover/gnanq8ol9isbfhb/g0022utsc7l.html 2.https://en./wiki/ 3.https://www./watch?v=xVh63qoZi-E 4.https://www./conditions/back-pain/back-pain-exercise-video-curl-crunch 長按、關(guān)注、交流 |
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