怎样锻炼肌肉不平衡.docVIP

How to Fix Muscle Imbalance Jim Brown June 29, 2009 Overview When one muscle is stronger than its opposing muscle, you have an imbalance. For instance, if you do push-ups or bench presses daily, but never do rows, pull-ups, or other upper body pulling movements, theres a good chance your chest?is far stronger than your back, and you likely have a strength imbalance. Dave Cruz So why is this an issue??As far back as 1992, an article published in the journal Sports Medicine showed that an athlete is 2.6 times more likely to suffer an injury if an imbalance in hip flexibility of 15 percent or more existed. And its not just those who play sports who are at risk. “About 65 percent of injuries—both athletic and lifestyle-related—come from overuse, which is repetitive use of joints that are rendered dysfunctional by muscular imbalances, says Mark Verstegen, president and?founder of Athletes’ Performance and Core Performance. How It Happens Your opposing muscles and muscle groups are supposed to work together. Those muscles must be balanced in terms of strength, flexibility, and even posture to be efficient and to prevent injuries. Here are some examples of muscle pairs and the movements they enable: Biceps and triceps help bend and straighten the elbows. Deltoids and latissimus dorsi lift and lower the arms. Abdominals and erector spinae bend the spine forward and backward. Quadriceps and hamstrings bend and straighten the knee. Hip abductors and adductors move the legs toward each other or apart. Who’s At Risk For non-athletes, a simple daily activity such as picking up groceries, working at a computer, sitting in one position for a long time, or lifting a child can cause muscle imbalance over a period of time. But for athletes, muscle imbalance is likely to be an overuse issue as a result of a particular motion used in their respective sports. Weight lifters often develop the pectorals (chest muscles), while neglecting the muscles in the upper back (trapezius). Pitchers