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)