游泳教练研讨会游泳前之热身运动与游泳受伤之预防合适做与不合.pptVIP

預防運動受傷 什麼做得更有效? 肌肉訓練 等速運動 Something about isokinetic: Invented by James Perrine 1960’s Must be achieved on a device (the Dynamometer) Speed can be preset 游泳者关节柔韧性測試 肩內外旋測試 肩水平開展 倒鑵測試 髖關節內外旋. 準備好，才上路 預防勝於治療 将康复带回家 有關游泳牽拉運動的認識 針對性, 個別性 單邊及雙側 單關節及多關節 先收縮，後放鬆 拉多深層 有關游泳牽拉運動的認識 如何多加一點點 關節的傷害 身体其他部份的配合，上下及雙側 利用其他人 利用器材 在水裏做—暖, 浮. Stretches side of neck 1.??Sit or stand with arms hanging loosely at sides 2.??Tilt head sideways, first one side then the other 3.??Hold for 5 seconds Repeat 1-3 times Stretches back of neck 1.??Sit or stand with arms hanging loosely at sides 2.??Gently tilt head forward to stretch back of neck 3.??Hold 5 seconds Repeat 1-3 times Stretches shoulder, middle back, arms, hands, fingers, wrist Interlace fingers and turn palms out Extend arms in front at shoulder height Hold 10 to 20 seconds, relax, and repeat Stretches triceps, top of shoulders, waist Keep knees slightly flexed Stand or sit with arms overhead Hold elbow with hand of opposite arm Pull elbow behind head gently as you slowly lean to side until mild stretch is felt Hold 10 to 15 sec Repeat on other side Stretches middle back Stand with hands on hips Gently twist torso at waist until stretch is felt (you may also sit to do this) Hold 10 to 15 sec Repeat on other side Keep knees slightly flexed Stretches ankles Stand and hold onto something for balance Lift right foot and rotate foot and ankle 8 to 10 times clockwise, then 8 to 10 times counterclockwise. Repeat on other side? can also be done sitting) Stretches calf Stand a little way from wall and lean on it with forearms, head resting on hands Place right foot in front of you, leg bent, left leg straight behind you Slowly move hips forward until you feel stretch in calf of left leg Keep left heel flat and toes pointed straight ahead Hold easy stretch 10 to 20 seconds Repeat on other side Do not hold breath and Do not bounce Stretches front on thigh (quadriceps) Stand