目次使用指南/6
解剖圖譜－肌肉相關位置/8
動作平面/10
跑步的起源/12
跑步的生物力學/16
伸展運動的優點/23
跑步暖身－動態伸展法/26
動態暖身的基礎知識/28
1 風箏開合(The Windmill)/30
2 跨步側彎(Side Bends with Stride)/31
3 交叉開展(Crossed Arc)/32
4 剪刀式(Scissors)/33
5 交替打水式(Alternating Arm Movement)/34
6 側彎(Side Bend)/35
7 髖旋轉(Hip Rotations)/36
8 蝴蝶式(Butterfly)/37
9 跨步旋轉(Stride and Twist)/38
10 上身旋轉(Upper Body Rotation)/39
11 髖開合擺(Leg Swings)/40
12 迴旋蹲(Slalom)/41
13 腳踝轉動(Ankle Rolls)/42
14 高抬腿(Assisted Hip Flex)/43
15 改良式上階梯(Stair Steps)/44
16 正步行走(Goose Step)/45
跑步訓練後－靜態伸展法/46
靜態伸展的基礎知識/48
上半身伸展/50
斜方肌(trapezius)
17 雙臂交叉抱膝伸展(Crossed-arms Pull)/52
闊背肌(latissimus dorsi)
18 雙臂交叉前舉伸展(Antepulsion with Crossed Hands)/53
19 雙臂延伸抬高伸展(Raised Arm)/54
20 軀幹側彎伸展(Upper Body Side Bend)/55
21 四足式旋轉伸展(Side Slip)/56
22 支撐式側彎延伸伸展(Unilateral Pull with Support)/57
腹直肌(rectus abdominis)
23 眼鏡蛇伸展(Cobra Position)/58
腹斜肌(external obliques)
24 支撐式旋轉伸展(Upper Body Rotation with Support)/59
25 桿棒輔助旋轉伸展(Upper Body Rotations with Pole)/60
26 平躺旋轉伸展(Supine Upper Body Rotation)/61
27 平躺交叉伸展(Supine Crossover)/62
腰方肌(quadratus lumborum)
28 站姿橫移伸展(Standing Crossover)/63
上半身、肩膀、胸廓伸展/64
三角肌(deltoid)
29 雙臂後拉伸展(Bilateral Retropulsion)/66
30 鳥姿伸展(Bird Position)/67
31 支撐式雙臂後拉伸展(Retropulsion with Support)/68
胸肌(pectoral)
32 被動雙臂水平後拉伸展(Assisted Rearward Pull)/69
旋轉肌(rotator)
33 固定式肩膀上抬伸展(Forward Elbow Pull)/70
肱二頭肌(biceps brachii)
34 輔助肩膀後伸伸展(Assisted Retropulsion)/71
肱三頭肌(triceps brachii)
35 肩膀上抬伸展(Rearward Pull with Fingers)/72
36 手肘側拉伸展(Rearward Elbow Pull)/73
髖關節伸展/74
內收肌(adductors)
37 坐姿蝴蝶式伸展(Static Butterfly)/76
38 支撐式髖外展伸展(Hip Abduction with Suppor)/77
39 弓字側蹲伸展(Alternating Hip Abduction)/78
40 躺姿蝴蝶式伸展(Supine Butterfly)/79
外展肌(abductors)
41 側支撐式髖內收伸展(Adduction with Side Support)/80
42 交叉下彎伸展(Standing Rear Crossover)/81
43 前支撐式髖內收伸展(Standing Rear Crossover with Support)/82
髂肌(iliacus)
44 騎士姿伸展(Knight's Position)/83
45 弓字蹲伸展(Low Stride)/84
臀肌(gluteals)
46 躺姿交叉跨腳伸展(Supine with Crossed Leg)/85
47 坐姿交叉跨腳伸展(Crossed Leg Pull)/86
48 躺姿旋轉伸展(Supine Knee Pull)/87
49 坐姿抱膝伸展(Knee Pull to Chest)/88
梨狀肌(piriformis)
50 椅姿伸展(The Chair)/89
51 躺姿椅姿伸展(Supine Pull to Chest)/90
52 支撐式椅姿伸展(The Chair with Support)/91
下肢伸展/92
股四頭肌(quadriceps femoris)
53 跪姿後躺伸展(Rearward Lean)/94
54 被動髖膝彎曲伸展(Assisted Knee and Hip Extension)/95
55 側身髖膝彎曲伸展(Unilateral on Side)/96
56 鶴姿伸展(Flamingo Position)/97
57 騎士姿彎膝伸展(Knight's Position with Pull)/98
腿後肌(ischiotibials)
58 髖彎曲伸展(Hip Flex)/99
59 直膝抬腿伸展(Foot Pull with Towel)/100
60 支撐式體前彎伸展(Hip Flex with Support)/101
61 被動直膝抬腿伸展(Assisted Supine Hip Flex)/102
62 被動髖彎曲伸展(Assisted Standing Hip Flex)/103
63 蹲姿髖彎曲伸展(Squat with one Foot Forward)/104
64 V字體前彎伸展(V-Seat)/105
65 改良式V字體前彎伸展(Seated Unilateral Hip Flex)/106
腓腸肌[gastrocnemius (calf muscle)]
66 直膝抬腿踝背曲伸展(Supine Dorsal Ankle Flex)/107
67 推蹬式伸展(Pushup Position)/108
68 拉腳趾伸展(Toe Pull)/109
69 弓字推伸展(Solid Support Push)/110
70 被動踝背曲伸展(Assisted Dorsal Ankle Flex)/111
71 傾斜式踝背曲伸展(Inclined Flex)/112
72 預備起跑姿伸展(“set”Position)/113
73 直膝踝背曲伸展(Bilateral Pull with Towel)/114
比目魚肌(soleus)
74 蹲姿伸展(Squat Position)/115
75 各就各位姿伸展(“On Your Mark”Position)/116
76 推鉛球姿伸展(Shot-put Position)/117
77 坐姿踝背曲伸展(Seated Foot Pull)/118
78 支撐式膝彎曲伸展(Knee Bends with Support)/119
79 加強式踝背曲伸展(Forced Dorsal Flexion)/120
80 登階踝背曲伸展(Support on Stair)/121
脛前肌(tibial anterior)
81 跪姿伸展(Leg Shrugs)/122
82 交叉單側盤腿伸展(Seated Leg Crossover)/123
83 祈禱姿伸展(Prayer Position)/124
84 四足式伸展(Stretch on all Fours)/125
85 舞步伸展(Dance Step)/126
86 支撐式單腳站伸展(Raised Rear Support)/127
87 站姿交叉步伸展(Standing Leg Crossover)/128
腓骨肌(peroneus)
88 坐姿踝內翻伸展(Seated Ankle Inversion)/129
89 重力式踝內翻伸展(Inverted Support)/130
90 直膝踝內翻伸展(Straight-leg Pull)/131
足底筋膜(plantar fascia)
91 跨步伸展(Forward Stride with Knee Bend)/132
92 踮腳尖伸展(Toe Support)/133
93 腳趾背曲伸展(One-hand Pull)/134
94 跪姿足底伸展(Support on Knees)/135
呼吸肌伸展動作/136
呼吸肌伸展的基礎知識/138
95 肋骨平台擴張伸展(Rib Cage Expansion)/140
96 被動擴胸伸展(Assisted Elbow Pull)/141
97 游泳姿伸展(Swimmer's Position)/142
98 抱腿伸展(Leg Pull)/143
99 頭傾斜伸展(Neck Lean)/144
100 抬下巴伸展(Chin Raise)/145
組合操/146
肌肉名詞索引/150
參考書目/152
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