谈暖身(转）

<span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">大家都知道运动前暖身很重要，但是却很少人认真做暖身。常见的情形是来到球桌旁就迫不及待的打起球来了，哪里还想到暖身。在此要提醒各位： 要养成习惯做暖身。</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/>

<span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">任何运动在活动前一定要暖身。因为不暖身，肌肉是冷而紧的状态，无法像暖而松的肌肉那样有好的协调性。这样不但容易受伤，也无法把你一身的好球艺完全发挥出来。常见的例子是暖身不够的状况下，对於一个大角度的调动，突然拉扯肌肉去接球而造成肌肉拉伤。我想大家都同意没有什麽事比只能坐着看球而不能下场打球更令人懊恼了。所以一定要确实做好暖身。</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/>

<span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">有些人的暖身是直接上桌，边打边热身。这当然比都没做暖身来得好，但也不是很好。因为它只活络了部分的肌肉，这样是不够的。完整的暖身应包括下列三项：</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/>

<span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">1. 让身体热起来</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/><span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">&nbsp; &nbsp;&nbsp; &nbsp; 慢跑或跳跃可增加心脏动能，提高基础代谢。好比汽车开动前要先让引擎热机一样，运动前可藉着慢跑或跳跃促进血液循环，使肌肉暖和起来。之後，才可以做伸展的部分。</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/>

<span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">2. 做伸展操</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/><span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">&nbsp; &nbsp;&nbsp; &nbsp; 可针对较多使用到的部位加强来做。以下提供一些伸展操给大家参考。记住：要配合呼吸，慢慢做。</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/>

<span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">2-1 颈部</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/><span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">&nbsp; &nbsp;&nbsp; &nbsp; 前点头丶後点头丶左点头丶右点头。左转头丶右转头丶360度绕一圈。旋转时要尽量放轻松才好。</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/>

<span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">2-2 肩部</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/><span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">&nbsp; &nbsp;&nbsp; &nbsp; 两手向前伸直，然後向上丶向後划圆。做十下後，两手向下伸直，然後向後丶向前划圆。</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/>

<span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">2-3 腰部</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/><span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">&nbsp; &nbsp;&nbsp; &nbsp; 手叉腰，身体向左右转动。</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/>

<span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">2-4 背部 &amp; 腿部</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/><span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">&nbsp; &nbsp;&nbsp; &nbsp; 坐在地上，两脚并拢伸直，两手向前往脚尖压。</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/>

<span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">2-5 大腿</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/><span style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; DISPLAY: inline="inline"  !important; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WHITE-SPACE: normal; FLOAT: none; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px">&nbsp; &nbsp;&nbsp; &nbsp; 面墙站立，右手掌扶墙撑住，右小腿向後弯起，左手拉住右脚板，尽量使右小腿靠近右大腿，十秒後再换边做。</span><br style="TEXT-TRANSFORM: none; BACKGROUND-COLOR: rgb(227,227,229); TEXT-INDENT: 0px; FONT: 12px="12px" /18px 'Microsoft YaHei', 微软雅黑, 宋体, Tahoma, Helvetica, SimSun, sans-serif; WORD-WRAP: break-word; WHITE-SPACE: normal; LETTER-SPACING: normal; COLOR: rgb(68,68,68); WORD-SPACING: 0px; -webkit-text-stroke-width: 0px"/>