5 Stretches Every Lifter Needs To Do 每個健身者都應該做的5大拉伸動作

When your ultimate goal is to get stronger, fitter, leaner, andmore athletic, flexibility has to be more than just an afterthought.

不管你的訓練目標是更強，更健康，更低的體脂還是變得更有運動能力，柔韌性永遠不應該被拋諸腦後。

Stretching isn"t sexy, and most of us don"t do it. We"d ratherdo the fun exercises that make us sweat or burn a ton of calories, andstretching doesn"t do either.

拉伸並沒有那麼「性感」，大多數人都不會去做。我們更情願去做一些有趣的訓練來流汗燃脂，而拉伸卻與二者無關。

However, failing to keep your body flexible enough can actuallyset back your progress, cause unnecessary pain and tightness, and even lead toinjuries.

然而無法保持身體的柔韌性將會使你的健身成果不保，並引發一系列疼痛和僵硬，甚至會導致損傷。

Fortunately, stretching doesn"t have to be a time suck. Just10-15 minutes of stretching a few times a week will make a big difference inyour flexibility level and get your body moving like it should.

還好，拉伸並不會佔用你太多的時間。每周做幾次10-15分鐘的拉伸將會為你的柔韌性帶來很大的提升，也讓緊繃的身體恢復原來的運動姿勢。

Hold each stretch for 30-45 seconds, one or two rounds. Don"tpush to the point of pain, and don"t bounce in the stretch. And don"t forget tobreathe!

每個拉伸姿勢保持30-45秒，一到兩輪。不要過度拉伸使自己感到疼痛，不要做彈震式的拉伸，更不要忘了配合呼吸！

1.Runner』s Lunge With Quad Stretch

1.跑者箭步蹲同時拉伸股四頭肌

Get into a kneeling lunge position with your forward knee bentat 90 degrees over your foot and your back leg extended behind you. Tightenyour core and squeeze your glutes, then slowly reach back and grab your backfoot and pull it toward your hip as far as you can. Try squeezing everythingand then relaxing into the stretch to get even deeper. Make sure to work bothsides.

作單腿箭步蹲姿勢，前腿膝蓋呈九十度在腳掌正上方，後腿延伸到身後。收緊核心，夾緊胯部，慢慢地抓住後腳，儘可能地往臀部拉。試著每一次都儘可能地觸及更深層肌肉。確保你兩邊都做到哦。

2.PigeonStretch

2. 鴿式伸展

Cross one knee in front of you while keeping the opposite legstraight behind you. Place both hands on the ground in front of you and slowlylower your upper body down as low as possible, keeping your hips and shoulderssquare. Your goal should be to get down to your forearms. If you"re not that flexible yet, just stay on your hands.

一條腿的膝蓋貼在胸前，同時另一條腿向後伸直。將雙手放置在身體前側，緩慢地將上身儘可能貼地，髖部肩部保持正直平行（不要一高一低）。你的終極目標是貼到前臂，如果柔韌性還不夠好，暫時先儘可能地靠近手背。

3.Feet-ElevatedBridge

3. 雙腳墊高橋式拉伸

Lie on your back with your legs on a step, plyo box, or othersturdy elevated surface. The higher the surface, the more the stretch will getinto your shoulders—but the harder it will be to push up into the bridge. Placeyour hands on the floor on the outside of your shoulders, pointing your fingerstoward your toes. Push yourself up onto your hands, lifting your hips up andsqueezing your butt as you do so. Breathe and gently push through yourshoulders while keeping your gaze on your fingertips.

雙腳踩在一個穩定的架高平面上（跳箱，台階）用下背支撐自己。平面越高，肩部的拉伸就越多，但也更難用雙手推起形成橋式。雙手比肩略寬，指尖指向雙腳。雙手推起後，抬高髖部並夾緊臀部。注意力集中在手指上，同時隨著呼吸慢慢地拉伸肩膀。

4.PikeStretch

4. 摺疊式拉伸

Sit down with your legs straight in front of you. Squeeze yourquads, pull in your core, and then fold forward as far as you can. Try grabbingthe back of your feet for a deeper stretch.

坐姿，雙腳伸直置於身體前側。收緊股四頭肌，核心區域內收，然後儘可能地將上半身向前摺疊。試著抓住腳背來得到更深層的拉伸。

5.IronCross Chest And Back Stretch

5. 鐵板胸背拉伸

Lie on your stomach with one arm stretched to the side. Twistaway from your stretched arm, up onto your side, taking care not to put toomuch stress on your shoulder. Bend your top leg behind you, letting your foottouch the ground. The more you twist, the more you"ll open up both your chestand back muscles. Breathe and hold, making sure to stretch both sides.

俯臥姿勢，同時一隻手臂向外伸展。向這隻手臂的反方向輕輕翻轉身體，注意不要給到支撐肩部太大的壓力。將上方的腿膝蓋彎曲置於身後，腳要碰到地。翻轉的幅度越大，你的胸背肌群能得到的拉伸也就越大。保持拉伸時的呼吸節奏，確保兩邊你都做到。

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