九乡新闻网食品安全小知识:健身力量练习图解（续）
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健身力量练习图解
1Russian twist
Do this with a medicine ball or other weight between 3–10kg. Sit on the ground with your feet on the floor. Rotate the hips to either side, alternating left and right with a fluid, controlled movement without stopping in the middle.
Caution: Anyone with a back problem shouldn't do this exercise.
Routine: 10 reps per side. As you progress, try the same routine with your feet lifted off the floor Photograph: Jamie Baker/Jamie Baker
俄罗斯转体练习
该动作使用的是实心球或其它重量器械，重量在3–10kg之间。练习者坐于地面，两脚着地。向身侧做转髋练习，左右转换时，动作要连贯，控制好动作。练习时，中途不能停顿。
注意：背部有问题的人不宜做此练习。
练习方法：每侧10次。随着练习的一步步适应，可以尝试将脚抬离地面做同样的练习。Photograph: Jamie Baker/Jamie Baker 2Hamstring stretch
This is a key stretch because in most people the hamstrings have a tendency to tighten . Rest one bent knee on a mat with the other leg extended straight and locked in front of you - the idea is you lean forward and so stretch the back of the leg but most people can get a stretch in the basic position.
Routine: Hold for 20–40 seconds, then repeat on the other side. Try three sets on each side Photograph: Jamie Baker/Jamie Baker
2腘绳肌拉伸练习
这是一个重要的拉伸练习，大多数人的腘绳肌（该肌包括包括半腱肌、半膜肌、股二头肌长头、大收肌坐骨部）比较紧。本练习在练习时，一腿曲膝，跪撑于垫，另一条腿伸直，控制于体前方——此练习的目的在于向前压腿，拉伸腿的后部。对大多数人而言，他们只需完成基本的拉伸动作。
练习方法：拉伸的时间保持20-40秒，然后另一侧腿重复同样的练习。每侧腿分别练习3组。Photograph: Jamie Baker/Jamie Baker 3Hip flexor stretch
Adopt position as shown, back knee cushioned with a mat. Try to keep a tall natural posture without slouching. Push the right hip forward to stretch the flexor muscle.
i
e: Hold for 20–40 seconds, t
臀屈肌拉伸练习
练习动作如图所示，后膝跪撑于垫。尽量保持上体自然的姿式。打起精神。左侧向前压髋，做拉伸臀屈肌的练习。
练习方法：拉伸的时间保持20-40秒，然后另一侧腿重复同样的练习。每侧腿分别练习3组。Photograph: Jamie Baker/Jamie Baker 4Indian knot stretch
Achieve the position as shown, maintaining a tall, flat back. Keeping these areas flexible should reduce the chance of developing back problems.
Routine: Hold for 20–40 seconds and repeat three times. Rest for 15–30 seconds between reps Photograph: Jamie Baker/Jamie Baker
印度打结式拉伸练习
练习动作如图所示。上体保持自然的高度，背部伸直。保持这些部们的柔韧性，可以减少背部损伤发生的机率。
练习方法：拉伸的时间保持20-40秒，重复3次。练习之间休息15-30秒Photograph: Jamie Baker/Jamie Baker 5Swiss ball plank
Lean on the ball as shown, keep the back flat or maintain its natural curve, with the legs straight. Try to breathe naturally while bracing the stomach muscles to keep the position on the ball. To make it harder, bring the knees alternately to the ball as if pedalling. Movement should be continuous and controlled.
Routine: Hold for 30 seconds to one minute. Rest for half the time you work, and repeat three times Photograph: Jamie Baker/Jamie Baker
健身球平卧蹬伸练习
身体俯卧于球体之上，动作如图所示。背部保持正直或保持自然弯曲状态，腿部伸直。呼吸自然，在球体上控制腹部肌肉以保持这一姿势。为加大动作的难度，可以以球体为支撑，做交替抬膝动作，仿佛在做自行车的踩踏动作。运动时，动作应具连续性和控制性。
练习方法：完成练习的时间保持在30-60秒之间。休息的时间为练习时间的一半，重复3次。Photograph: Jamie Baker/Jamie Baker6Swiss ball bridge
Start as shown with the arms extended, back flat, legs fully extended and the balls of the feet on the Swiss ball. Balance comfortably on the ball, then use the ball to bring the knees forward to the chest.
Caution: Make sure there is a mat below the knees and do not do perform this exercise on a hard surface.
Routine: Three sets of 10-20 reps. Rest for 30 seconds in between Photograph: Jamie Baker/Jamie Baker
健身球桥式练习
开始动作如图所示：两臂伸直，背部保持平直，两腿充分蹬伸，脚掌置于健身球的球体之上。保持人体在球体上的稳定平衡，然后利用球体将膝部向胸部引领。
注意：应在膝下放置一张垫子，不可在坚硬的地面上进行该练习。
练习方法： 10-20次一组，共3组。组与组之间休息30秒。 Photograph: Jamie Baker/Jamie Baker 7Swiss ball superman
Start with the ball under the stomach/chest area and the whole body extended, then alternate raising arm and leg on opposite sides (eg right arm and left leg) while maintaining balance. Until you're confident, you can keep inactive hand on the ground.
Caution: Make sure the area around the ball is clear of hazards in case you roll off sideways.
Routine: Three sets of 20-30 reps. Rest for 30 seconds in between Photograph: Jamie Baker/Jamie
Baker
健身球“超人”式练习
开始姿势：将球体置于腹/胸部下方，整个身体充分伸展。然后交替举起手臂和对侧的大腿（例如右臂和左腿），同时保持身体平衡。直至对动作充满信心为止，你可将支撑手脱离地面。
注意：确保球体的四周没有对人体锻炼能造成伤害的物品，以防人体侧滚时造成伤害。
练习方法： 20-30次一组，共3组。组与组之间休息30秒。 Photograph: Jamie Baker/Jamie Baker 8Single-leg box squat
Stand with one foot flat on the floor, the other extended in front of you. Maintain a tall posture and gradually move downwards, bending the knee so there is brief contact with the box, then come back up again. The downward movement is controlled, the upwards movement is quick.
Routine: 10 reps on each leg, repeated three times Photograph: Jamie Baker/Jamie Baker
单腿下蹲触箱式练习
站立，一足全脚掌着地，另一腿向身体前方伸出。保持体高姿势。然后，身体开始缓慢下蹲，直至支撑腿的膝部弯曲至人体几乎可以触碰到身后箱体时，将人体抬起。人体在做下蹲动作时，要有控制。人体在向上抬起时，速度要快。
练习方法：每腿练习10次，共3组。 Photograph: Jamie Baker/Jamie Baker 9Dumbbell lunge
This can be done with or without a weight. Start standing straight, step forwards and down into a controlled lunge position. Keep a flat back and don't allow front knee to go beyond the end of the toes. Don't allow back knee to touch the ground and keep hip, knee and ankle aligned facing forwards.
Caution: Do not try if you have a knee problem. Wear appropriate footwear.
Routine: Three sets of 10 reps on each leg Photograph: Jamie Baker/Jamie Baker
哑铃负重弓步练习
此练习可以采用负重或不负重的方式进行。开始姿势：人体笔直站立，向前跨步成弓步姿势。动作要有控制。背部保持正直。前膝弯曲不应超越脚趾。后膝不应接触地面，并保持髋关节，膝盖和脚踝正面朝前对齐。
注意：如果膝盖有伤不宜进行此项练习。练习时，鞋要穿戴合适。
练习方法：每腿练习10次，共3组。 Photograph: Jamie Baker/Jamie Baker
1Russian twist
Do this with a medicine ball or other weight between 3–10kg. Sit on the ground with your feet on the floor. Rotate the hips to either side, alternating left and right with a fluid, controlled movement without stopping in the middle.
Caution: Anyone with a back problem shouldn't do this exercise.
Routine: 10 reps per side. As you progress, try the same routine with your feet lifted off the floor Photograph: Jamie Baker/Jamie Baker
俄罗斯转体练习
该动作使用的是实心球或其它重量器械，重量在3–10kg之间。练习者坐于地面，两脚着地。向身侧做转髋练习，左右转换时，动作要连贯，控制好动作。练习时，中途不能停顿。
注意：背部有问题的人不宜做此练习。
练习方法：每侧10次。随着练习的一步步适应，可以尝试将脚抬离地面做同样的练习。Photograph: Jamie Baker/Jamie Baker 2Hamstring stretch
This is a key stretch because in most people the hamstrings have a tendency to tighten . Rest one bent knee on a mat with the other leg extended straight and locked in front of you - the idea is you lean forward and so stretch the back of the leg but most people can get a stretch in the basic position.
Routine: Hold for 20–40 seconds, then repeat on the other side. Try three sets on each side Photograph: Jamie Baker/Jamie Baker
2腘绳肌拉伸练习
这是一个重要的拉伸练习，大多数人的腘绳肌（该肌包括包括半腱肌、半膜肌、股二头肌长头、大收肌坐骨部）比较紧。本练习在练习时，一腿曲膝，跪撑于垫，另一条腿伸直，控制于体前方——此练习的目的在于向前压腿，拉伸腿的后部。对大多数人而言，他们只需完成基本的拉伸动作。
练习方法：拉伸的时间保持20-40秒，然后另一侧腿重复同样的练习。每侧腿分别练习3组。Photograph: Jamie Baker/Jamie Baker 3Hip flexor stretch
Adopt position as shown, back knee cushioned with a mat. Try to keep a tall natural posture without slouching. Push the right hip forward to stretch the flexor muscle.
i
e: Hold for 20–40 seconds, t 臀屈肌拉伸练习
练习动作如图所示，后膝跪撑于垫。尽量保持上体自然的姿式。打起精神。左侧向前压髋，做拉伸臀屈肌的练习。
练习方法：拉伸的时间保持20-40秒，然后另一侧腿重复同样的练习。每侧腿分别练习3组。Photograph: Jamie Baker/Jamie Baker 4Indian knot stretch
Achieve the position as shown, maintaining a tall, flat back. Keeping these areas flexible should reduce the chance of developing back problems.
Routine: Hold for 20–40 seconds and repeat three times. Rest for 15–30 seconds between reps Photograph: Jamie Baker/Jamie Baker
印度打结式拉伸练习
练习动作如图所示。上体保持自然的高度，背部伸直。保持这些部们的柔韧性，可以减少背部损伤发生的机率。
练习方法：拉伸的时间保持20-40秒，重复3次。练习之间休息15-30秒Photograph: Jamie Baker/Jamie Baker 5Swiss ball plank
Lean on the ball as shown, keep the back flat or maintain its natural curve, with the legs straight. Try to breathe naturally while bracing the stomach muscles to keep the position on the ball. To make it harder, bring the knees alternately to the ball as if pedalling. Movement should be continuous and controlled.
Routine: Hold for 30 seconds to one minute. Rest for half the time you work, and repeat three times Photograph: Jamie Baker/Jamie Baker
健身球平卧蹬伸练习
身体俯卧于球体之上，动作如图所示。背部保持正直或保持自然弯曲状态，腿部伸直。呼吸自然，在球体上控制腹部肌肉以保持这一姿势。为加大动作的难度，可以以球体为支撑，做交替抬膝动作，仿佛在做自行车的踩踏动作。运动时，动作应具连续性和控制性。
练习方法：完成练习的时间保持在30-60秒之间。休息的时间为练习时间的一半，重复3次。Photograph: Jamie Baker/Jamie Baker6Swiss ball bridge
Start as shown with the arms extended, back flat, legs fully extended and the balls of the feet on the Swiss ball. Balance comfortably on the ball, then use the ball to bring the knees forward to the chest.
Caution: Make sure there is a mat below the knees and do not do perform this exercise on a hard surface.
Routine: Three sets of 10-20 reps. Rest for 30 seconds in between Photograph: Jamie Baker/Jamie Baker
健身球桥式练习
开始动作如图所示：两臂伸直，背部保持平直，两腿充分蹬伸，脚掌置于健身球的球体之上。保持人体在球体上的稳定平衡，然后利用球体将膝部向胸部引领。
注意：应在膝下放置一张垫子，不可在坚硬的地面上进行该练习。
练习方法： 10-20次一组，共3组。组与组之间休息30秒。 Photograph: Jamie Baker/Jamie Baker 7Swiss ball superman
Start with the ball under the stomach/chest area and the whole body extended, then alternate raising arm and leg on opposite sides (eg right arm and left leg) while maintaining balance. Until you're confident, you can keep inactive hand on the ground.
Caution: Make sure the area around the ball is clear of hazards in case you roll off sideways.
Routine: Three sets of 20-30 reps. Rest for 30 seconds in between Photograph: Jamie Baker/Jamie
Baker 健身球“超人”式练习
开始姿势：将球体置于腹/胸部下方，整个身体充分伸展。然后交替举起手臂和对侧的大腿（例如右臂和左腿），同时保持身体平衡。直至对动作充满信心为止，你可将支撑手脱离地面。
注意：确保球体的四周没有对人体锻炼能造成伤害的物品，以防人体侧滚时造成伤害。
练习方法： 20-30次一组，共3组。组与组之间休息30秒。 Photograph: Jamie Baker/Jamie Baker 8Single-leg box squat
Stand with one foot flat on the floor, the other extended in front of you. Maintain a tall posture and gradually move downwards, bending the knee so there is brief contact with the box, then come back up again. The downward movement is controlled, the upwards movement is quick.
Routine: 10 reps on each leg, repeated three times Photograph: Jamie Baker/Jamie Baker
单腿下蹲触箱式练习
站立，一足全脚掌着地，另一腿向身体前方伸出。保持体高姿势。然后，身体开始缓慢下蹲，直至支撑腿的膝部弯曲至人体几乎可以触碰到身后箱体时，将人体抬起。人体在做下蹲动作时，要有控制。人体在向上抬起时，速度要快。
练习方法：每腿练习10次，共3组。 Photograph: Jamie Baker/Jamie Baker 9Dumbbell lunge
This can be done with or without a weight. Start standing straight, step forwards and down into a controlled lunge position. Keep a flat back and don't allow front knee to go beyond the end of the toes. Don't allow back knee to touch the ground and keep hip, knee and ankle aligned facing forwards.
Caution: Do not try if you have a knee problem. Wear appropriate footwear.
Routine: Three sets of 10 reps on each leg Photograph: Jamie Baker/Jamie Baker
哑铃负重弓步练习
此练习可以采用负重或不负重的方式进行。开始姿势：人体笔直站立，向前跨步成弓步姿势。动作要有控制。背部保持正直。前膝弯曲不应超越脚趾。后膝不应接触地面，并保持髋关节，膝盖和脚踝正面朝前对齐。
注意：如果膝盖有伤不宜进行此项练习。练习时，鞋要穿戴合适。
练习方法：每腿练习10次，共3组。 Photograph: Jamie Baker/Jamie Baker
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