如何正确进行健身房背部肌肉拉伸？英文双语对照

为什么需要背部肌肉拉伸？

在健身房进行背部训练后，背部肌肉会变得紧绷，如果不进行适当的拉伸，容易导致肌肉疲劳和僵硬，影响日常生活和训练效果。因此，背部肌肉拉伸是非常重要的。

正确的背部肌肉拉伸方法

1. 颈部伸展：站立或坐姿，将头部缓慢向左、向右旋转，保持5-10秒，重复2-3次。

2. 俯身屈体拉伸：双脚与肩同宽，屈腰至下肢与上体平行，双手交叉置于脑后，保持20-30秒。

3. 交叉手臂拉伸：站立直立，一手放在肩上，另一手从下方伸至肩胛骨，用另一手拉住肘部，保持20-30秒后换侧。

注意事项

1. 在进行拉伸动作时要保持缓慢和平稳，避免用力过猛导致拉伤。

2. 建议在训练结束后进行背部肌肉拉伸，此时肌肉已经被活跃，更容易得到拉伸效果。

感谢您阅读本文，希望这些背部肌肉拉伸的方法能够帮助您更好地进行健身训练，保持健康的背部肌肉状态。

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英文翻译对照，仅供参考

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Why to need back muscle drawing?

After gym undertakes back trains, back muscle can become close stretch tight, if do not undertake proper drawing, bring about muscle easily exhaustion and inflexible, the influence lives daily and train the effect. Accordingly, back muscle drawing is very important.

Method of accurate back muscle drawing

1.Cervical extend: Stand or sitting position, the head slow towards the left, rotate right, hold 5-10 second, repeat 2-3 second.

2.Fu body bends body drawing: Double foot and shoulder are the same as wide, bend a waist to come lower limbs and parallel thing upper part of the body, after head of park of both hands across, hold 20-30 second.

3.Alternate arm drawing: Stand erect, put on the shoulder single-handed, another hand is extended from lower part to bladebone, pull elbow with another hand, side is changed after holding 20-30 second.

Note

1.Slow peace should maintain when having drawing action firm, avoid to be brought about too suddenly forcibly pull.

2.The proposal undertakes back muscle drawing after training ends, right now muscle already by active, get drawing result more easily.

Thank you to read the article, hope the method of these back muscle drawing can help you undertake fitness trains better, hold healthy back muscle position.