攀岩抱石暖身

Dynamic Stretching is Preferred

（動態伸展是最佳選擇）

• Static stretching is a poor choice: A static stretch of a muscle before activity can

impair muscle strength and leads to decreased performance. This can actually

increase injury rate.

（靜態伸展不適合作為暖身：會降低肌力與表現，甚至增加受傷風險）

• Ballistic stretching is a poor choice: A ballistic stretch can be hazardous when

used as a warm-up. The rapid nature of the movement activates a reflex in the

muscle causing it to contract to protect itself from harm. This can cause microtearing

of the muscle.

（彈震伸展不適合作為暖身：快速彈動會觸發反射性收縮，造成肌肉微小撕裂）

• Dynamic stretching is the best choice: A dynamic warm-up is the best way to

increase blood flow to the muscles and tendons in the body. This method prepares

the body for a specific activity and can help reduce injury rates.

（動態伸展是最佳選擇：能增加血流，準備進入特定運動，並降低受傷率）