肌筋膜理论知识7.docVIP

如何完成普拉提卷腹---?毕义明翻译 Pilates Ab Roll Up 普拉提卷腹 by Leslie McNabb ? Question: ? I have been teaching Pilates for four years now, and some of my best students are very strong in their core but cannot complete a Roll Up. We have worked on modifications, used dumbbells to hold their feet down and worked on strengthening the erector spine, but nothing seems to help. 问题： 我已经教授普拉提四年多了，但我的许多会员具有非常强壮的核心力量，但却不能完成卷腹动作。我也给他们进行了改良型动作练习，而且用哑铃来固定他们的脚踝，并加强他们的竖脊肌力量，但却都无济于事。 （当我看完这段文字，我心中也在偷乐，原来老美的教练也会遇到这样的问题，而且还束手无策，呵呵） Answer:下面是一个我比较欣赏的教练的解答: You mentioned your client’s core is very strong, but don’t forget there are other elements to this exercise that are just as important. Start by taking a fresh look at the fundamental movements incorporated in the Roll Up as well as your client’s abilities to perform them. Also, take a second look at the modifications you have chosen to help the client reach the goal. If your intention is for the student to eventually perform a Pilates exercise the way it was designed, your modified exercise should closely match the original exercise biomechanically and neurologically while also keeping the body from entering potentially injurious positions. 你说你的会员核心很强壮，但不要忘记促使卷腹完成的元素不仅仅是核心力量一个，还有很多其他的重要元素。要进行改良型普拉提动作的练习是必要的，但要记住，这些改良型的动作是不是有效果的，是不是直入主题，而且是安全的。 Full spinal flexion, spinal articulation and leg extension are very important elements in this exercise. The client must have enough length in the psoas to allow the lumbar spine to be anchored to the mat while strong abdominals complete the spinal flexion. The abs must have enough strength to maintain the flexed lumbar spine as the hip flexors bring the body into a sitting position. The hip extensors must also be engaged to oppose the hip flexors and keep the legs down on the floor in a lengthened position. 在卷腹练习中，脊柱的灵活性、脊椎关节完整性和大腿的伸展能力是非常重要的。练习者的腰肌必须要有足够的伸展性，能够在腹肌用力的时候允许腰椎弯曲。腹肌和屈髋肌群要有很好的力量能够抵抗身体的重力，使脊柱弯曲。大腿后侧肌群必须要有足够的伸展度，允许脊柱弯曲的时候，下肢还能够保持在地面上 Before trying such a complex movement like the Roll Up, it’s