目次4 / 彩色圖解自行車運動伸展100例
如何使用本書 ............................................................6
解剖圖譜－肌肉相關位置 ..........................................8
動作平面 .................................................................10
自行車簡史 ..............................................................12
自行車調整 ..............................................................14
生物力學 .................................................................20
頸部和上半身伸展 ..........................................26
頸部伸展
半棘肌(SEMISPINALIS)
1頸部前彎 ...................................................................................30
2自我輔助頸部前彎 ...............................................................31
頭夾肌(SPLENIUS CAPITIS)
3頸部彎曲與旋轉 ....................................................................32
4自我輔助頭頸旋轉 ...............................................................33
斜方肌(TRAPEZIUS)
5自我輔助頸部側傾 ...............................................................34
提肩胛肌(LEVATOR SCAPULAE)
6後頸拉伸 ...................................................................................35
上身伸展 .................................................................36
菱形肌(RHOMBOIDS)
7坐姿交叉拉伸 .........................................................................38
8擁抱式 ........................................................................................39
9深蹲及腿部拉伸 ....................................................................40
10坐姿抱腿 ...................................................................................41
11雙人交叉握手伸展 ...............................................................42
脊椎旁肌群(PARAVERTEBRALS)
12貓式 .............................................................................................43
13坐姿上身前彎拉伸 ...............................................................44
14坐姿上身前彎 .........................................................................45
15側向脊椎伸展 .........................................................................46
16屈上身深蹲 ..............................................................................47
腰方肌(QUADRATUS LUMBORUM)
17坐姿側彎 ...................................................................................48
18上身前彎拉伸 .........................................................................49
19跪姿側彎 ...................................................................................50
腹直肌(RECTUS ABDOMINIS)
20眼鏡蛇式 ...................................................................................51
21拉弓式伸展 ..............................................................................52
腹斜肌(ABDOMINAL OBLIQUES)
22上身旋轉 ...................................................................................53
23上身支撐旋轉 .........................................................................54
24仰臥上身旋轉 .........................................................................55
肩部與上肢伸展 .............................................56
肩部伸展 .................................................................58
三角肌(DELTOID)
25雙側後縮 ...................................................................................60
26支點後拉伸 ..............................................................................61
27支撐後縮 ...................................................................................62
28前臂後壓 ...................................................................................63
29自我輔助單邊內收 ...............................................................64
胸大肌(PECTORALIS MAJOR)
30支撐肘彎 ...................................................................................65
31單側垂直支撐 .........................................................................66
32被動坐姿拉伸 .........................................................................67
33水平支撐外展 .........................................................................68
闊背肌(LATISSIMUS DORSI)
34肩膀前屈上舉 .........................................................................69
35雙側支撐拉伸 .........................................................................70
36單側支撐拉伸 .........................................................................71
上肢伸展 .................................................................72
肱二頭肌(BICEPS BRACHII)
37撐牆轉體 ...................................................................................74
38後拉伸 ........................................................................................75
肱三頭肌(TRICEPS BRACHII0
39肘後拉伸 ...................................................................................76
40毛巾輔助後拉伸 ....................................................................77
手腕屈肌(WRIST FLEXORS)
41手腕拉伸 ...................................................................................78
42反向雙側把手支撐 ...............................................................79
手腕伸肌(WRIST EXTENSORS)
43手腕彎曲拉伸 .........................................................................80
44雙側把手後撐 .........................................................................81
手腕和手部伸展
手腕與手指屈肌(FLEXOR MUSCLES OF THE WRIST AND FINGERS)
45手指伸展 ...................................................................................84
46禱告姿伸展 ..............................................................................85
拇指屈肌與內收肌群
(FLEXOR AND ADDUCTOR MUSCLES OF THE THUMB)
47拇指拉伸 ...................................................................................86
48菱形姿伸展 ..............................................................................87
49拇指支撐 ...................................................................................88
手腕與拇指伸肌(WRIST AND FINGER EXTENSOR MUSCLES)
50手腕與手指彎曲 ....................................................................892326-001-025-清-慧.indd 4 2016/7/6 下午 05:52:09
目錄(Contents)
4 / 彩色圖解自行車運動伸展100例
如何使用本書 ............................................................6
解剖圖譜－肌肉相關位置 ..........................................8
動作平面 .................................................................10
自行車簡史 ..............................................................12
自行車調整 ..............................................................14
生物力學 .................................................................20
頸部和上半身伸展 ..........................................26
頸部伸展
半棘肌(SEMISPINALIS)
1頸部前彎 ...................................................................................30
2自我輔助頸部前彎 ...............................................................31
頭夾肌(SPLENIUS CAPITIS)
3頸部彎曲與旋轉 ....................................................................32
4自我輔助頭頸旋轉 ...............................................................33
斜方肌(TRAPEZIUS)
5自我輔助頸部側傾 ...............................................................34
提肩胛肌(LEVATOR SCAPULAE)
6後頸拉伸 ...................................................................................35
上身伸展 .................................................................36
菱形肌(RHOMBOIDS)
7坐姿交叉拉伸 .........................................................................38
8擁抱式 ........................................................................................39
9深蹲及腿部拉伸 ....................................................................40
10坐姿抱腿 ...................................................................................41
11雙人交叉握手伸展 ...............................................................42
脊椎旁肌群(PARAVERTEBRALS)
12貓式 .............................................................................................43
13坐姿上身前彎拉伸 ...............................................................44
14坐姿上身前彎 .........................................................................45
15側向脊椎伸展 .........................................................................46
16屈上身深蹲 ..............................................................................47
腰方肌(QUADRATUS LUMBORUM)
17坐姿側彎 ...................................................................................48
18上身前彎拉伸 .........................................................................49
19跪姿側彎 ...................................................................................50
腹直肌(RECTUS ABDOMINIS)
20眼鏡蛇式 ...................................................................................51
21拉弓式伸展 ..............................................................................52
腹斜肌(ABDOMINAL OBLIQUES)
22上身旋轉 ...................................................................................53
23上身支撐旋轉 .........................................................................54
24仰臥上身旋轉 .........................................................................55
肩部與上肢伸展 .............................................56
肩部伸展 .................................................................58
三角肌(DELTOID)
25雙側後縮 ...................................................................................60
26支點後拉伸 ..............................................................................61
27支撐後縮 ...................................................................................62
28前臂後壓 ...................................................................................63
29自我輔助單邊內收 ...............................................................64
胸大肌(PECTORALIS MAJOR)
30支撐肘彎 ...................................................................................65
31單側垂直支撐 .........................................................................66
32被動坐姿拉伸 .........................................................................67
33水平支撐外展 .........................................................................68
闊背肌(LATISSIMUS DORSI)
34肩膀前屈上舉 .........................................................................69
35雙側支撐拉伸 .........................................................................70
36單側支撐拉伸 .........................................................................71
上肢伸展 .................................................................72
肱二頭肌(BICEPS BRACHII)
37撐牆轉體 ...................................................................................74
38後拉伸 ........................................................................................75
肱三頭肌(TRICEPS BRACHII0
39肘後拉伸 ...................................................................................76
40毛巾輔助後拉伸 ....................................................................77
手腕屈肌(WRIST FLEXORS)
41手腕拉伸 ...................................................................................78
42反向雙側把手支撐 ...............................................................79
手腕伸肌(WRIST EXTENSORS)
43手腕彎曲拉伸 .........................................................................80
44雙側把手後撐 .........................................................................81
手腕和手部伸展
手腕與手指屈肌(FLEXOR MUSCLES OF THE WRIST AND FINGERS)
45手指伸展 ...................................................................................84
46禱告姿伸展 ..............................................................................85
拇指屈肌與內收肌群
(FLEXOR AND ADDUCTOR MUSCLES OF THE THUMB)
47拇指拉伸 ...................................................................................86
48菱形姿伸展 ..............................................................................87
49拇指支撐 ...................................................................................88
手腕與拇指伸肌(WRIST AND FINGER EXTENSOR MUSCLES)
50手腕與手指彎曲 ....................................................................89
髖部與下肢伸展 .............................................90
髖部伸展 .................................................................92
內收肌群(ADDUCTORS)
51坐姿V字伸展.........................................................................94
52自行車輔助髖關節外展 .....................................................95
張闊筋膜(TENSOR FASCIAE LATAE)
53雙腳交叉上半身側彎 ..........................................................96
54自行車輔助雙腳後交叉 .....................................................97
梨狀肌(PIRIFORMIS)
55仰臥拉胸 ...................................................................................98
56車身輔助梨狀肌伸展 ..........................................................99
腰大肌(PSOAS MAJOR)
57被動髖關節伸展 ................................................................. 100
58自行車輔助髖關節伸展 .................................................. 101
59騎士跪姿伸展 ...................................................................... 102
60自行車輔助弓步深蹲 ....................................................... 103
臀肌(GLUTEUS MUSCLES)
61直膝坐姿交叉伸展 ............................................................ 104
62俯臥姿屈膝交叉伸展 ....................................................... 105
63坐姿膝碰胸伸展 ................................................................. 106
64俯臥姿交叉膝碰胸伸展 .................................................. 107
65自行車輔助髖關節屈曲 .................................................. 108
66單側俯臥姿膝碰胸伸展 .................................................. 109
下肢伸展 ...............................................................110
股四頭肌(QUADRICEPS FEMORIS)
67被動屈膝後拉伸展 ............................................................ 112
68鶴姿伸展 ................................................................................ 113
69騎士跪姿屈膝伸展 ............................................................ 114
70側臥姿屈膝後拉伸展 ....................................................... 115
71自行車輔助屈膝後拉伸展 ............................................. 116
72跪姿後仰伸展 ...................................................................... 117
腿後肌群(ISCHIOTIBIALIS)
73倒V字前彎伸展................................................................. 118
74自行車輔助直膝抬腿伸展 ............................................. 119
75盤腿坐姿單側直膝伸展 .................................................. 120
76仰臥姿單側直膝抬腿伸展 ............................................. 121
腓腸肌(GASTROCNEMIUS)
77被動踝關節背屈伸展 ....................................................... 122
78毛巾輔助踝關節背屈伸展 ............................................. 123
79弓箭步伸展 ........................................................................... 124
80自行車踏板輔助踝關節背屈伸展 .............................. 125
81階梯輔助踝關節背屈伸展 ............................................. 126
比目魚肌(SOLEUS)
82插腰微蹲伸展 ...................................................................... 127
83坐姿屈膝踝關節背屈伸展 ............................................. 128
84起跑姿深蹲 ........................................................................... 129
85弓步跪姿踝關節背屈伸展 ............................................. 130
足底筋膜(PLANTAR FASCIA)
86坐姿足底伸展 ...................................................................... 131
自行車伸展 ...................................................132
自行車上的基礎伸展 .............................................134
87自行車上頸部側傾伸展 .................................................. 136
88自行車上頸部前彎 ............................................................ 137
89自行車上手臂前拉伸 ....................................................... 138
90自行車上後手交叉伸展 .................................................. 139
91自行車上雙手後伸伸展 .................................................. 140
92車把上上腕關節伸展 ....................................................... 141
93自行車上手指伸展 ............................................................ 142
94自行車上手腕與手指屈曲伸展 ................................... 143
95自行車上脊椎伸展I .......................................................... 144
96自行車上脊椎伸展II ........................................................ 145
97自行車上抱膝前拉伸展 .................................................. 146
98自行車上屈膝後拉伸展 .................................................. 147
90自行車上直膝踝關節背屈伸展 ................................... 148
100自行車上屈膝踝關節背屈伸展 ................................... 149
肌肉名詞索引 ........................................................150
參考書目 ...............................................................152
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