5个瑜伽动作来增强上肢de力量和灵活性

每个月,瑜伽教练温格劳伦斯向我们展示了五个瑜伽姿势设计让运动员在比赛中。春天马上开始,她将专注于完美的瑜伽姿势加强和延伸的肩膀。

当人们想到肩膀锻炼,经常按和引体向上,加强前面的肩膀。但这是一个三维联合,需要更多的关注。

大多数体育肆虐在肩膀上,穿着和过度使用关节疼痛和紧张。从接收器到外野手到游泳者,维持全系列的肩膀运动通过强度和灵活性是运动成功的关键。

这里有一些对帮助使整个肩膀面积更柔软和强劲的四面八方。(像往常一样,去看医生之前,你开始任何新的运动项目。)

Happy Cow Arms

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不是传统的最喜欢的在我的运动员,但是这个姿势做的双重任务。打开底部的手臂和肩膀以及加强小脊柱的肌肉。你可以站着或坐着。

关键姿势

*到达天空你的右臂,右手拿着皮带。

*右手肘弯曲,拍拍自己的背。

*降低左臂在你身边,左手肘弯曲,爬的左手接近正确的皮带。持有和呼吸。(有一天你不需要带,你就可以抓住手或手腕,如上图)。重复在另一边。

*每一方至少两分钟,放松肩膀的紧绷的地方。

*一个很酷的变化就是这样做,躺在手臂上,这样你的身体会让你在这个位置上。

Plank

espnw_e_plank_800x450

瑜伽主要本质上是在一个俯卧撑和加强肩关节工作时胸部和abs。

关键姿势

*在你的手和膝盖开始,确保你的手腕是在你的肩膀和你的手腕是在90度角。

*把脚趾和膝盖伸直,解除他们离开地面。

*双手把地板和腹肌紧张,保持你的身体在一行。没有下垂的臀部和臀部。

*的关键是保持一到两分钟,建筑通过静态强度。

Face-Up Shoulder Stretch

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我喜欢使用这对所有运动员的姿势,因为它被定位在前面的肩膀,在确切的地区,贫困的姿态往往显示其脸。它让耷拉着肩膀。

关键姿势

*开始仰卧,两膝弯曲,足平放,慢慢弯曲右手肘这对身体形成一个图4。

*你的右手应该在你的背部,手掌平放在地板上,手指扩展。

*仔细,开始下降弯曲膝盖朝着正确的直到你感觉到阻力。坚持工作,并且有一天你的肩胛骨会平放于地面

*增加拉伸,吸引更多的膝盖胎儿的位置。重复在另一边。

*保持两边两到四分钟,呼吸紧点。

*确保你在一个安全的地方没人会把你推到这个姿势。在这扭曲的位置您将没有足够的动力去深但肩关节浅所以即使是最轻微的推从另一个人或宠物可能会损害。

Inverted table

Inverted table

而板材将照顾前面的肩膀,反向表将在平衡工作,通过加强的肩膀。提出了将打开的两个手腕。

关键姿势

*开始在一个坐着的位置,两膝弯曲,足平放。

*转动肩膀和背部,肩胛骨挤压在一起支持你。

*向后倾斜,双手平放在地板上,双手平,手指传播。

*把整个手插到地上,按整个脚,开始提升你的臀部尽可能高,最终你的肩膀。

*如果你感觉舒适,减少你的头。

*保持这个姿势每次一到两分钟,把地板,定位你的手臂手腕肩关节下是正确的。

Downward Dog

Downward Dog

狗是瑜伽的基本动作,但听起来极其重要的结构和肩关节的稳定性。这是一个伟大的姿势从许多不同的角度解决联合。

关键姿势

*开始你的手和膝盖,双手与肩同宽,手心平坦和手指每个手指之间平等的空间传播。

*把你的脚趾,伸直双腿。

*俯视和鞋袜。确保你的脚和你要沉的高跟鞋在地板上。这不是重要的力量碰地上的高跟鞋。

*如果你的腿筋紧,膝盖稍微弯曲。有一天你将能够成为没有施压脊柱伸直。

*保持双臂直,并试图消除压力在脖子和肩膀。轻轻推开地板。

*保持这个姿势一到两分钟真正建立声音强度和肩关节的灵活性。

格温劳伦斯拥有力量瑜伽运动和与运动员在职业篮球,足球,棒球,曲棍球和足球运动员以及学院的冠军。跟着她在Twitter和Instagram @gwenlawrence和www.gwenlawrence.com。

from:http://espn.go.com/espnw/training/article/14934600/stretch-5-yoga-poses-shoulder-strength-flexibility

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