私教拉伸时压断女子腿骨！怎样拉伸才安全性？

练习（振幅足够）纳长下肢和肌腱的作用，就可以维系须要的柔韧性。在爱国运动前所后同步进行基本的纳伸就可以，不能够另行花费星期纳伸。

主因坚硬的人，须要先学会让脊柱紧接著到短星期的前方，比如站立时不必膝超伸，在手撑地时不必肘超伸等。能够支配好在手臂此后，通过加强下肢意志来希望庇护所更加灵活的脊柱。脊柱娱乐活动主因也不必实际上禁止纳伸，但得足见细心，别把脊柱纳到反常角度。

最后，无论纳伸还是爱国运动，适度与安全性都是最重要的。杰出主教练可以希望你纳入安全性的范围，但这能够TA具备足够的资质和成果，以及你们之间充分的沟通。

如果你暂时无从判断，先把自己身本体的感觉放在第一位，然后抓紧学习合理的爱国运动作法。不然，爱国运动带来的不确定性也许会将近益处……

别学！出错的练习高难度导致膝脊柱脚踝情况严重破损丨Tik Tok相片

参考文献

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[7] Keer, Rosemary & Butler, Katherine. (2010). Physiotherapy and Occupational Therapy in the Hypermobile Adult. 10.1016/B978-0-7020-3005-5.00013-6.

[8] Czaprowski D, Kotwicki T, Pawłowska P, Stoliński L. Joint hypermobility in children with idiopathic scoliosis: SOSORT award 2011 winner. Scoliosis. 2011;6:22.

[9] Trajano GS, Nosaka K, Blazevich AJ. Neurophysiological Mechanisms Underpinning Stretch-Induced Force Loss. Sports Med. 2017;47(8):1531-1541.

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