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彩色圖解自行車運動伸展100例：單車族必備的伸展訓練，讓你安全享受奔馳的快感！
- ISBN13：9789863681403
- 出版社：合記
- 作者：Guillermo Seijas Albir 著; Myriam Ferrón 插圖
- 譯者：曾國雄;魏振展
- 裝訂／頁數：軟精／152頁
- 規格：28.3cm*21.5cm*1cm (高/寬/厚)
- 版次：1
- 出版日：2016/08/01
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自行車運動除了能健身亦兼具環保概念，因此近年來非常盛行，然而若姿勢不對或運動過量，反而健身不成，徒增運動傷害。本書提供安全騎乘自行車的基本準則與專項技術，無論你是一個熱衷自行車運動或只是當作一般休閒娛樂的自行車騎士，都能從中獲取所需知識。內容涵蓋生物力學、運動傷害、運動前準備、伸展技巧和肌肉恢復等，書中介紹多達100種針對自行車所設計的伸展運動，透過詳細且精美的解剖構造圖與彩色示範圖片一步步解說，可讓您正確執行動作，以延緩肌肉疲勞的發生並增進運動表現，特別推薦給有規律騎乘自行車的你。
目次
4 / 彩色圖解自行車運動伸展100例
如何使用本書 ............................................................6
解剖圖譜－肌肉相關位置 ..........................................8
動作平面 .................................................................10
自行車簡史 ..............................................................12
自行車調整 ..............................................................14
生物力學 .................................................................20
頸部和上半身伸展 ..........................................26
頸部伸展
半棘肌(SEMISPINALIS)
1頸部前彎 ...................................................................................30
2自我輔助頸部前彎 ...............................................................31
頭夾肌(SPLENIUS CAPITIS)
3頸部彎曲與旋轉 ....................................................................32
4自我輔助頭頸旋轉 ...............................................................33
斜方肌(TRAPEZIUS)
5自我輔助頸部側傾 ...............................................................34
提肩胛肌(LEVATOR SCAPULAE)
6後頸拉伸 ...................................................................................35
上身伸展 .................................................................36
菱形肌(RHOMBOIDS)
7坐姿交叉拉伸 .........................................................................38
8擁抱式 ........................................................................................39
9深蹲及腿部拉伸 ....................................................................40
10坐姿抱腿 ...................................................................................41
11雙人交叉握手伸展 ...............................................................42
脊椎旁肌群(PARAVERTEBRALS)
12貓式 .............................................................................................43
13坐姿上身前彎拉伸 ...............................................................44
14坐姿上身前彎 .........................................................................45
15側向脊椎伸展 .........................................................................46
16屈上身深蹲 ..............................................................................47
腰方肌(QUADRATUS LUMBORUM)
17坐姿側彎 ...................................................................................48
18上身前彎拉伸 .........................................................................49
19跪姿側彎 ...................................................................................50
腹直肌(RECTUS ABDOMINIS)
20眼鏡蛇式 ...................................................................................51
21拉弓式伸展 ..............................................................................52
腹斜肌(ABDOMINAL OBLIQUES)
22上身旋轉 ...................................................................................53
23上身支撐旋轉 .........................................................................54
24仰臥上身旋轉 .........................................................................55
肩部與上肢伸展 .............................................56
肩部伸展 .................................................................58
三角肌(DELTOID)
25雙側後縮 ...................................................................................60
26支點後拉伸 ..............................................................................61
27支撐後縮 ...................................................................................62
28前臂後壓 ...................................................................................63
29自我輔助單邊內收 ...............................................................64
胸大肌(PECTORALIS MAJOR)
30支撐肘彎 ...................................................................................65
31單側垂直支撐 .........................................................................66
32被動坐姿拉伸 .........................................................................67
33水平支撐外展 .........................................................................68
闊背肌(LATISSIMUS DORSI)
34肩膀前屈上舉 .........................................................................69
35雙側支撐拉伸 .........................................................................70
36單側支撐拉伸 .........................................................................71
上肢伸展 .................................................................72
肱二頭肌(BICEPS BRACHII)
37撐牆轉體 ...................................................................................74
38後拉伸 ........................................................................................75
肱三頭肌(TRICEPS BRACHII0
39肘後拉伸 ...................................................................................76
40毛巾輔助後拉伸 ....................................................................77
手腕屈肌(WRIST FLEXORS)
41手腕拉伸 ...................................................................................78
42反向雙側把手支撐 ...............................................................79
手腕伸肌(WRIST EXTENSORS)
43手腕彎曲拉伸 .........................................................................80
44雙側把手後撐 .........................................................................81
手腕和手部伸展
手腕與手指屈肌(FLEXOR MUSCLES OF THE WRIST AND FINGERS)
45手指伸展 ...................................................................................84
46禱告姿伸展 ..............................................................................85
拇指屈肌與內收肌群
(FLEXOR AND ADDUCTOR MUSCLES OF THE THUMB)
47拇指拉伸 ...................................................................................86
48菱形姿伸展 ..............................................................................87
49拇指支撐 ...................................................................................88
手腕與拇指伸肌(WRIST AND FINGER EXTENSOR MUSCLES)
50手腕與手指彎曲 ....................................................................892326-001-025-清-慧.indd 4 2016/7/6 下午 05:52:09
目錄(Contents)
4 / 彩色圖解自行車運動伸展100例
如何使用本書 ............................................................6
解剖圖譜－肌肉相關位置 ..........................................8
動作平面 .................................................................10
自行車簡史 ..............................................................12
自行車調整 ..............................................................14
生物力學 .................................................................20
頸部和上半身伸展 ..........................................26
頸部伸展
半棘肌(SEMISPINALIS)
1頸部前彎 ...................................................................................30
2自我輔助頸部前彎 ...............................................................31
頭夾肌(SPLENIUS CAPITIS)
3頸部彎曲與旋轉 ....................................................................32
4自我輔助頭頸旋轉 ...............................................................33
斜方肌(TRAPEZIUS)
5自我輔助頸部側傾 ...............................................................34
提肩胛肌(LEVATOR SCAPULAE)
6後頸拉伸 ...................................................................................35
上身伸展 .................................................................36
菱形肌(RHOMBOIDS)
7坐姿交叉拉伸 .........................................................................38
8擁抱式 ........................................................................................39
9深蹲及腿部拉伸 ....................................................................40
10坐姿抱腿 ...................................................................................41
11雙人交叉握手伸展 ...............................................................42
脊椎旁肌群(PARAVERTEBRALS)
12貓式 .............................................................................................43
13坐姿上身前彎拉伸 ...............................................................44
14坐姿上身前彎 .........................................................................45
15側向脊椎伸展 .........................................................................46
16屈上身深蹲 ..............................................................................47
腰方肌(QUADRATUS LUMBORUM)
17坐姿側彎 ...................................................................................48
18上身前彎拉伸 .........................................................................49
19跪姿側彎 ...................................................................................50
腹直肌(RECTUS ABDOMINIS)
20眼鏡蛇式 ...................................................................................51
21拉弓式伸展 ..............................................................................52
腹斜肌(ABDOMINAL OBLIQUES)
22上身旋轉 ...................................................................................53
23上身支撐旋轉 .........................................................................54
24仰臥上身旋轉 .........................................................................55
肩部與上肢伸展 .............................................56
肩部伸展 .................................................................58
三角肌(DELTOID)
25雙側後縮 ...................................................................................60
26支點後拉伸 ..............................................................................61
27支撐後縮 ...................................................................................62
28前臂後壓 ...................................................................................63
29自我輔助單邊內收 ...............................................................64
胸大肌(PECTORALIS MAJOR)
30支撐肘彎 ...................................................................................65
31單側垂直支撐 .........................................................................66
32被動坐姿拉伸 .........................................................................67
33水平支撐外展 .........................................................................68
闊背肌(LATISSIMUS DORSI)
34肩膀前屈上舉 .........................................................................69
35雙側支撐拉伸 .........................................................................70
36單側支撐拉伸 .........................................................................71
上肢伸展 .................................................................72
肱二頭肌(BICEPS BRACHII)
37撐牆轉體 ...................................................................................74
38後拉伸 ........................................................................................75
肱三頭肌(TRICEPS BRACHII0
39肘後拉伸 ...................................................................................76
40毛巾輔助後拉伸 ....................................................................77
手腕屈肌(WRIST FLEXORS)
41手腕拉伸 ...................................................................................78
42反向雙側把手支撐 ...............................................................79
手腕伸肌(WRIST EXTENSORS)
43手腕彎曲拉伸 .........................................................................80
44雙側把手後撐 .........................................................................81
手腕和手部伸展
手腕與手指屈肌(FLEXOR MUSCLES OF THE WRIST AND FINGERS)
45手指伸展 ...................................................................................84
46禱告姿伸展 ..............................................................................85
拇指屈肌與內收肌群
(FLEXOR AND ADDUCTOR MUSCLES OF THE THUMB)
47拇指拉伸 ...................................................................................86
48菱形姿伸展 ..............................................................................87
49拇指支撐 ...................................................................................88
手腕與拇指伸肌(WRIST AND FINGER EXTENSOR MUSCLES)
50手腕與手指彎曲 ....................................................................89
髖部與下肢伸展 .............................................90
髖部伸展 .................................................................92
內收肌群(ADDUCTORS)
51坐姿V字伸展.........................................................................94
52自行車輔助髖關節外展 .....................................................95
張闊筋膜(TENSOR FASCIAE LATAE)
53雙腳交叉上半身側彎 ..........................................................96
54自行車輔助雙腳後交叉 .....................................................97
梨狀肌(PIRIFORMIS)
55仰臥拉胸 ...................................................................................98
56車身輔助梨狀肌伸展 ..........................................................99
腰大肌(PSOAS MAJOR)
57被動髖關節伸展 ................................................................. 100
58自行車輔助髖關節伸展 .................................................. 101
59騎士跪姿伸展 ...................................................................... 102
60自行車輔助弓步深蹲 ....................................................... 103
臀肌(GLUTEUS MUSCLES)
61直膝坐姿交叉伸展 ............................................................ 104
62俯臥姿屈膝交叉伸展 ....................................................... 105
63坐姿膝碰胸伸展 ................................................................. 106
64俯臥姿交叉膝碰胸伸展 .................................................. 107
65自行車輔助髖關節屈曲 .................................................. 108
66單側俯臥姿膝碰胸伸展 .................................................. 109
下肢伸展 ...............................................................110
股四頭肌(QUADRICEPS FEMORIS)
67被動屈膝後拉伸展 ............................................................ 112
68鶴姿伸展 ................................................................................ 113
69騎士跪姿屈膝伸展 ............................................................ 114
70側臥姿屈膝後拉伸展 ....................................................... 115
71自行車輔助屈膝後拉伸展 ............................................. 116
72跪姿後仰伸展 ...................................................................... 117
腿後肌群(ISCHIOTIBIALIS)
73倒V字前彎伸展................................................................. 118
74自行車輔助直膝抬腿伸展 ............................................. 119
75盤腿坐姿單側直膝伸展 .................................................. 120
76仰臥姿單側直膝抬腿伸展 ............................................. 121
腓腸肌(GASTROCNEMIUS)
77被動踝關節背屈伸展 ....................................................... 122
78毛巾輔助踝關節背屈伸展 ............................................. 123
79弓箭步伸展 ........................................................................... 124
80自行車踏板輔助踝關節背屈伸展 .............................. 125
81階梯輔助踝關節背屈伸展 ............................................. 126
比目魚肌(SOLEUS)
82插腰微蹲伸展 ...................................................................... 127
83坐姿屈膝踝關節背屈伸展 ............................................. 128
84起跑姿深蹲 ........................................................................... 129
85弓步跪姿踝關節背屈伸展 ............................................. 130
足底筋膜(PLANTAR FASCIA)
86坐姿足底伸展 ...................................................................... 131
自行車伸展 ...................................................132
自行車上的基礎伸展 .............................................134
87自行車上頸部側傾伸展 .................................................. 136
88自行車上頸部前彎 ............................................................ 137
89自行車上手臂前拉伸 ....................................................... 138
90自行車上後手交叉伸展 .................................................. 139
91自行車上雙手後伸伸展 .................................................. 140
92車把上上腕關節伸展 ....................................................... 141
93自行車上手指伸展 ............................................................ 142
94自行車上手腕與手指屈曲伸展 ................................... 143
95自行車上脊椎伸展I .......................................................... 144
96自行車上脊椎伸展II ........................................................ 145
97自行車上抱膝前拉伸展 .................................................. 146
98自行車上屈膝後拉伸展 .................................................. 147
90自行車上直膝踝關節背屈伸展 ................................... 148
100自行車上屈膝踝關節背屈伸展 ................................... 149
肌肉名詞索引 ........................................................150
參考書目 ...............................................................152
如何使用本書 ............................................................6
解剖圖譜－肌肉相關位置 ..........................................8
動作平面 .................................................................10
自行車簡史 ..............................................................12
自行車調整 ..............................................................14
生物力學 .................................................................20
頸部和上半身伸展 ..........................................26
頸部伸展
半棘肌(SEMISPINALIS)
1頸部前彎 ...................................................................................30
2自我輔助頸部前彎 ...............................................................31
頭夾肌(SPLENIUS CAPITIS)
3頸部彎曲與旋轉 ....................................................................32
4自我輔助頭頸旋轉 ...............................................................33
斜方肌(TRAPEZIUS)
5自我輔助頸部側傾 ...............................................................34
提肩胛肌(LEVATOR SCAPULAE)
6後頸拉伸 ...................................................................................35
上身伸展 .................................................................36
菱形肌(RHOMBOIDS)
7坐姿交叉拉伸 .........................................................................38
8擁抱式 ........................................................................................39
9深蹲及腿部拉伸 ....................................................................40
10坐姿抱腿 ...................................................................................41
11雙人交叉握手伸展 ...............................................................42
脊椎旁肌群(PARAVERTEBRALS)
12貓式 .............................................................................................43
13坐姿上身前彎拉伸 ...............................................................44
14坐姿上身前彎 .........................................................................45
15側向脊椎伸展 .........................................................................46
16屈上身深蹲 ..............................................................................47
腰方肌(QUADRATUS LUMBORUM)
17坐姿側彎 ...................................................................................48
18上身前彎拉伸 .........................................................................49
19跪姿側彎 ...................................................................................50
腹直肌(RECTUS ABDOMINIS)
20眼鏡蛇式 ...................................................................................51
21拉弓式伸展 ..............................................................................52
腹斜肌(ABDOMINAL OBLIQUES)
22上身旋轉 ...................................................................................53
23上身支撐旋轉 .........................................................................54
24仰臥上身旋轉 .........................................................................55
肩部與上肢伸展 .............................................56
肩部伸展 .................................................................58
三角肌(DELTOID)
25雙側後縮 ...................................................................................60
26支點後拉伸 ..............................................................................61
27支撐後縮 ...................................................................................62
28前臂後壓 ...................................................................................63
29自我輔助單邊內收 ...............................................................64
胸大肌(PECTORALIS MAJOR)
30支撐肘彎 ...................................................................................65
31單側垂直支撐 .........................................................................66
32被動坐姿拉伸 .........................................................................67
33水平支撐外展 .........................................................................68
闊背肌(LATISSIMUS DORSI)
34肩膀前屈上舉 .........................................................................69
35雙側支撐拉伸 .........................................................................70
36單側支撐拉伸 .........................................................................71
上肢伸展 .................................................................72
肱二頭肌(BICEPS BRACHII)
37撐牆轉體 ...................................................................................74
38後拉伸 ........................................................................................75
肱三頭肌(TRICEPS BRACHII0
39肘後拉伸 ...................................................................................76
40毛巾輔助後拉伸 ....................................................................77
手腕屈肌(WRIST FLEXORS)
41手腕拉伸 ...................................................................................78
42反向雙側把手支撐 ...............................................................79
手腕伸肌(WRIST EXTENSORS)
43手腕彎曲拉伸 .........................................................................80
44雙側把手後撐 .........................................................................81
手腕和手部伸展
手腕與手指屈肌(FLEXOR MUSCLES OF THE WRIST AND FINGERS)
45手指伸展 ...................................................................................84
46禱告姿伸展 ..............................................................................85
拇指屈肌與內收肌群
(FLEXOR AND ADDUCTOR MUSCLES OF THE THUMB)
47拇指拉伸 ...................................................................................86
48菱形姿伸展 ..............................................................................87
49拇指支撐 ...................................................................................88
手腕與拇指伸肌(WRIST AND FINGER EXTENSOR MUSCLES)
50手腕與手指彎曲 ....................................................................892326-001-025-清-慧.indd 4 2016/7/6 下午 05:52:09
目錄(Contents)
4 / 彩色圖解自行車運動伸展100例
如何使用本書 ............................................................6
解剖圖譜－肌肉相關位置 ..........................................8
動作平面 .................................................................10
自行車簡史 ..............................................................12
自行車調整 ..............................................................14
生物力學 .................................................................20
頸部和上半身伸展 ..........................................26
頸部伸展
半棘肌(SEMISPINALIS)
1頸部前彎 ...................................................................................30
2自我輔助頸部前彎 ...............................................................31
頭夾肌(SPLENIUS CAPITIS)
3頸部彎曲與旋轉 ....................................................................32
4自我輔助頭頸旋轉 ...............................................................33
斜方肌(TRAPEZIUS)
5自我輔助頸部側傾 ...............................................................34
提肩胛肌(LEVATOR SCAPULAE)
6後頸拉伸 ...................................................................................35
上身伸展 .................................................................36
菱形肌(RHOMBOIDS)
7坐姿交叉拉伸 .........................................................................38
8擁抱式 ........................................................................................39
9深蹲及腿部拉伸 ....................................................................40
10坐姿抱腿 ...................................................................................41
11雙人交叉握手伸展 ...............................................................42
脊椎旁肌群(PARAVERTEBRALS)
12貓式 .............................................................................................43
13坐姿上身前彎拉伸 ...............................................................44
14坐姿上身前彎 .........................................................................45
15側向脊椎伸展 .........................................................................46
16屈上身深蹲 ..............................................................................47
腰方肌(QUADRATUS LUMBORUM)
17坐姿側彎 ...................................................................................48
18上身前彎拉伸 .........................................................................49
19跪姿側彎 ...................................................................................50
腹直肌(RECTUS ABDOMINIS)
20眼鏡蛇式 ...................................................................................51
21拉弓式伸展 ..............................................................................52
腹斜肌(ABDOMINAL OBLIQUES)
22上身旋轉 ...................................................................................53
23上身支撐旋轉 .........................................................................54
24仰臥上身旋轉 .........................................................................55
肩部與上肢伸展 .............................................56
肩部伸展 .................................................................58
三角肌(DELTOID)
25雙側後縮 ...................................................................................60
26支點後拉伸 ..............................................................................61
27支撐後縮 ...................................................................................62
28前臂後壓 ...................................................................................63
29自我輔助單邊內收 ...............................................................64
胸大肌(PECTORALIS MAJOR)
30支撐肘彎 ...................................................................................65
31單側垂直支撐 .........................................................................66
32被動坐姿拉伸 .........................................................................67
33水平支撐外展 .........................................................................68
闊背肌(LATISSIMUS DORSI)
34肩膀前屈上舉 .........................................................................69
35雙側支撐拉伸 .........................................................................70
36單側支撐拉伸 .........................................................................71
上肢伸展 .................................................................72
肱二頭肌(BICEPS BRACHII)
37撐牆轉體 ...................................................................................74
38後拉伸 ........................................................................................75
肱三頭肌(TRICEPS BRACHII0
39肘後拉伸 ...................................................................................76
40毛巾輔助後拉伸 ....................................................................77
手腕屈肌(WRIST FLEXORS)
41手腕拉伸 ...................................................................................78
42反向雙側把手支撐 ...............................................................79
手腕伸肌(WRIST EXTENSORS)
43手腕彎曲拉伸 .........................................................................80
44雙側把手後撐 .........................................................................81
手腕和手部伸展
手腕與手指屈肌(FLEXOR MUSCLES OF THE WRIST AND FINGERS)
45手指伸展 ...................................................................................84
46禱告姿伸展 ..............................................................................85
拇指屈肌與內收肌群
(FLEXOR AND ADDUCTOR MUSCLES OF THE THUMB)
47拇指拉伸 ...................................................................................86
48菱形姿伸展 ..............................................................................87
49拇指支撐 ...................................................................................88
手腕與拇指伸肌(WRIST AND FINGER EXTENSOR MUSCLES)
50手腕與手指彎曲 ....................................................................89
髖部與下肢伸展 .............................................90
髖部伸展 .................................................................92
內收肌群(ADDUCTORS)
51坐姿V字伸展.........................................................................94
52自行車輔助髖關節外展 .....................................................95
張闊筋膜(TENSOR FASCIAE LATAE)
53雙腳交叉上半身側彎 ..........................................................96
54自行車輔助雙腳後交叉 .....................................................97
梨狀肌(PIRIFORMIS)
55仰臥拉胸 ...................................................................................98
56車身輔助梨狀肌伸展 ..........................................................99
腰大肌(PSOAS MAJOR)
57被動髖關節伸展 ................................................................. 100
58自行車輔助髖關節伸展 .................................................. 101
59騎士跪姿伸展 ...................................................................... 102
60自行車輔助弓步深蹲 ....................................................... 103
臀肌(GLUTEUS MUSCLES)
61直膝坐姿交叉伸展 ............................................................ 104
62俯臥姿屈膝交叉伸展 ....................................................... 105
63坐姿膝碰胸伸展 ................................................................. 106
64俯臥姿交叉膝碰胸伸展 .................................................. 107
65自行車輔助髖關節屈曲 .................................................. 108
66單側俯臥姿膝碰胸伸展 .................................................. 109
下肢伸展 ...............................................................110
股四頭肌(QUADRICEPS FEMORIS)
67被動屈膝後拉伸展 ............................................................ 112
68鶴姿伸展 ................................................................................ 113
69騎士跪姿屈膝伸展 ............................................................ 114
70側臥姿屈膝後拉伸展 ....................................................... 115
71自行車輔助屈膝後拉伸展 ............................................. 116
72跪姿後仰伸展 ...................................................................... 117
腿後肌群(ISCHIOTIBIALIS)
73倒V字前彎伸展................................................................. 118
74自行車輔助直膝抬腿伸展 ............................................. 119
75盤腿坐姿單側直膝伸展 .................................................. 120
76仰臥姿單側直膝抬腿伸展 ............................................. 121
腓腸肌(GASTROCNEMIUS)
77被動踝關節背屈伸展 ....................................................... 122
78毛巾輔助踝關節背屈伸展 ............................................. 123
79弓箭步伸展 ........................................................................... 124
80自行車踏板輔助踝關節背屈伸展 .............................. 125
81階梯輔助踝關節背屈伸展 ............................................. 126
比目魚肌(SOLEUS)
82插腰微蹲伸展 ...................................................................... 127
83坐姿屈膝踝關節背屈伸展 ............................................. 128
84起跑姿深蹲 ........................................................................... 129
85弓步跪姿踝關節背屈伸展 ............................................. 130
足底筋膜(PLANTAR FASCIA)
86坐姿足底伸展 ...................................................................... 131
自行車伸展 ...................................................132
自行車上的基礎伸展 .............................................134
87自行車上頸部側傾伸展 .................................................. 136
88自行車上頸部前彎 ............................................................ 137
89自行車上手臂前拉伸 ....................................................... 138
90自行車上後手交叉伸展 .................................................. 139
91自行車上雙手後伸伸展 .................................................. 140
92車把上上腕關節伸展 ....................................................... 141
93自行車上手指伸展 ............................................................ 142
94自行車上手腕與手指屈曲伸展 ................................... 143
95自行車上脊椎伸展I .......................................................... 144
96自行車上脊椎伸展II ........................................................ 145
97自行車上抱膝前拉伸展 .................................................. 146
98自行車上屈膝後拉伸展 .................................................. 147
90自行車上直膝踝關節背屈伸展 ................................... 148
100自行車上屈膝踝關節背屈伸展 ................................... 149
肌肉名詞索引 ........................................................150
參考書目 ...............................................................152
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