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[饮食养生] 多做俯卧撑,心脏血管棒

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发表于 2019-4-6 06:40:13 | 只看该作者 回帖奖励 |倒序浏览 |阅读模式
受访专家:中国人民解放军火箭军特色医学中心骨?#32856;?#20027;?#25105;?#24072; 王长 江

美国哈佛大学的一项研究发现,一个?#24515;?#30007;子可完成的俯卧撑数量是他心脏整体健康状况的一个指标。与只能做不到10次的人相比,一口气做超过40次的男性患上心血管疾病的风险降低96%。

俯卧撑是主要锻炼上肢、腰部及腹部肌肉的一种训?#36137;絞健?#23427;不仅对心脏和心血管有一定益处,坚持练习的话还能塑造完美上身,改善含胸状况,增?#21487;?#20307;力量。

中国人民解放军火箭军特色医学中心骨?#32856;?#20027;?#25105;?#24072;王长 江提醒,要掌握4点技巧?#25293;?#20570;到正确的俯卧撑。

第一,找到适?#29486;?#24049;的掌距,双手自然与肩同宽,手掌间不超过35公分。教大家一个找适?#38505;?#36317;的方法:双臂水平向两边伸直,手掌自然放到头部两侧,此时大臂平行于地面,然后做一个后收肩胛骨的动作,把肘?#23458;?#36523;体?#26657;?#27492;时的掌距就?#20146;?#36866;合做俯卧撑的。

第二,始终保?#25351;?#37096;紧绷。否则腰部会往地面塌下去,这时髋骨和下肢会先着地,效果大打折扣。

第三,俯卧撑前,需做一个内收肘?#24247;?#32454;节。?#24247;?#26159;避免俯卧撑过程中肘?#30475;?#24471;过开,肩部发力太猛,不仅会感到很累,还会影响锻炼效果。

第?#27169;?#20445;持肩部后收。当然不用锁定肘关节,至最高点时?#23454;?#24367;曲肘部,就能很好地保持肩关节后收,?#24247;?#26159;更好地锻炼、刺激胸部肌肉。

做俯卧撑1~2个月就会有较明显效果,肌肉变厚,力量增大,上肢更强?#22330;?#22914;要进一步锻炼,就需负重俯卧撑了,再往后就是器械训?#32602;?#35201;请专业教?#20998;?#23548;。对初学者?#27492;擔?#20463;卧撑每天坚持做2~4组,每组10个,休息1~2分钟再做下一组。?#35270;?#21518;可逐步加量。但要注意循序渐进,分组做是对肌肉刺激最大、最有效的方法。然而,很多人做俯卧撑未能真正锻炼到胸部,?#26053;?#26159;几种常见问题。

1.核心力量薄弱,用腰部肌肉代偿力?#24247;?#33268;塌腰或拱起来。应该是收住腹部,两腿伸直,腰部放松。

2.运动过程中不会呼吸。很多人喜欢憋气,甚至换气,这是不科学的。应该是身体下落时吸气,用手撑起时呼气。

3.喜欢低?#32602;?#39048;部过分紧张。应该是下巴微收一点,保持正常人体的脊?#30331;取?br />
4.没有固定住肩胛骨位置,喜欢夹肩,胳膊外展太大。正确的姿势应该是保?#31181;獠坑?#36527;干呈20~40度,同时保持肩带群稳定的状态下,再往上抬起。▲
安庆在线网社区,争做最受安庆人?#38431;?#30340;交流?#25945;ǎ?/font>
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