m****r
发帖数: 1904 | 1 LEGS:
1. Ankle Pumps-Flex and extend ankles repetitively
-Target muscle area is front and back of the lower leg(anterior tibialis and gastroc, respectively). Good for promoting circulation and balance.
2. Heel Slides-Slowly bend knee so that your heel slides up towards you hip, then straighten your leg out again.
-Target muscle is hip flexor and quadriceps.
3. Snow Angels(Hip Abduction/Adduction)-Begin with ankles together, legs straight. Slowly move one ankle out to the edge of the bed, a... 阅读全帖 |
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x*z
发帖数: 694 | 2 赞，
用过你说的4,5,6,7还有扶他林，
（你贴那个连接里扶他林要卖20刀，法拉盛药店里面只要5刀左右啊），可能因人而异
，我用了都没什么效果。
另外云南白药，还有曼秀雷敦摩擦膏也比较流行，我也用过。
我感觉这些效果都不大，有缓解疼痛的效果（尤其刚开始用的时候），但是不治本。吃
点阿司匹林之类的消炎药可能效果更好(但是见效可能慢一点）。
另外也不能完全停止锻炼啊，要练练相关的肌肉，quadriceps什么的，强化肌肉是根本。
再试试move free，这个应该帮助改进关节组织的。
我现在的计划：
（1）练肌肉，gym里面有专门练quadriceps和hamstring的机器，还有recumbent的自行
车据说对稳定膝关节也很管用
（2）move free
（3）穿缓冲强的鞋，避免对膝盖的shock |
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z********0
发帖数: 9013 | 4 基础训练帖：箭步蹲
箭步蹲
什么是箭步蹲？
箭步蹲（Lunge）是所有双腿不对称下蹲发力项目的原型动作，即颈后肩扛杠铃，单腿
向前迈步的同时下蹲，重心处于两腿之间，直到后腿膝盖接触地面，发力站起的同时将
前出腿向后还原。
箭步蹲有何作用？
在提高双腿不对称状态下发力能力方面，具有不可替代的重大作用。
箭步蹲有何特点？
特点之一：少见的几个双腿不对称发力的训练动作之一，又是这类动作中唯一的重复性
强化训练动作，功能是深蹲无法代替的。
特点之二：从动作上看，前出——还原，是个循环式动作，这和固定动作的前出腿深蹲
（Split Squat）明显不同。
特点之三：伸膝、伸髋力量运用较均衡，是个天然的伸膝-伸髋均衡器。伸膝、伸髋力
量大致七、三开。
箭步蹲如何做？
第一步（准备）：直立，将杠铃支撑在颈后斜方肌上方的肩膀上，站距接近肩宽，腰背
挺直，目视前方。
第二步（向前下蹲）：保持腰背挺直，控制住平衡，右腿向前迈出一大步，右脚着地后
迅速屈膝下蹲，直到左膝接触地面，重心始终处于双腿之间。
第三步（向后还原）：向前下方用力蹬地，站起的同时右腿带动身体重心后移，沿指向
后上方的曲线同步移动，双膝伸... 阅读全帖 |
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r****n
发帖数: 7223 | 6 发信人: sweetapril (April), 信区: Fitness
标 题: ZZ Slimmer Thighs For Summer
发信站: Unknown Space - 未名空间 (Thu May 27 11:37:29 2004) WWW-POST
A. Fitness Band Reverse Lunge
Starting Position:
Stand with one leg slightly in front of the other with the fitness band under
the front foot.
Hold a handle in each hand with the elbows bent so that your hands are
slightly above your shoulders.
Your palms should be facing each other.
Movement:
Step backward with the rear leg bending the front knee to form a 90 deg... 阅读全帖 |
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y**w
发帖数: 516 | 7 从网上查到一个
http://www.tipsreducethighs.com/
1)SQUATS
Standing Squats-The standing squats help you strengthen the section of the
quadriceps(above the knee-joint).
This exercise can actually be done anywhere without any special equipment.
For a start, standing with your feet together and facing forward. Place your
feet at a comfortable distance apart. Then,breathe out slowly and start
bending at your knee, move your hips down and back.As you lower your hips
down almost parallel with the ground with... 阅读全帖 |
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E*H
发帖数: 137 | 8 2012.08.21 -- quadriceps, supine hamstring, ITB lateral thigh, bent/straight
knee calf, piriformis, prone quadriceps, hip flexor, standing hamstring,
corss over stretch 各侧 30 s x 3 rep；clams hip abduction 10 rep x 2 set
今天过生日啦 :) |
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g*2
发帖数: 658 | 10 补充几个：
1） Chondromalacia patella （髌软骨软化征） is a common cause of kneecap
pain or anterior knee pain. Often called "Runner's Knee," --Allowing the
inflammation of chondromalacia to settle is the first step of treatment.
Avoiding painful activities that irritate the knee for several weeks,
followed by a gradual return to activity is important. In this time, cross-
training activities, such as swimming, can allow an athlete to maintain
their fitness while resting the knee. The next step in treatment i... 阅读全帖 |
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g*2
发帖数: 658 | 11 补充几个：
1） Chondromalacia patella （髌软骨软化征） is a common cause of kneecap
pain or anterior knee pain. Often called "Runner's Knee," --Allowing the
inflammation of chondromalacia to settle is the first step of treatment.
Avoiding painful activities that irritate the knee for several weeks,
followed by a gradual return to activity is important. In this time, cross-
training activities, such as swimming, can allow an athlete to maintain
their fitness while resting the knee. The next step in treatment i... 阅读全帖 |
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s*********r
发帖数: 729 | 12 最近几周每周跑30迈, 但是从上一周开始，如果连续两天每天跑超过7迈，右膝盖就会
有些隐隐作痛。虽然并不强烈，但还是有些担心。还有就是如果歇一天不跑就好了。
我Google发现有很多关于"Runner's knee"的资料。下面转载一篇：
How To Improve Conditon Of Runners Knee
By: maggie eliot
Break Studios Contributing Writer
If you suffer from runner's knee, learn about how to improve the condition
of runners knee. Runner's knee ( or Patellofemoral pain) is a common injury
in runners. Runner's knee is characterized by swelling and pain in the
cartilage surrounding the knee cap and the top of the femur. In ru... 阅读全帖 |
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b*******t
发帖数: 33714 | 13 几个被布置要做的stretch:
clams, quadriceps, supine hamstring, ITB lateral thigh, bent/straight knee
calf, piriformis
其它stretch:
prone quadriceps, hip flexor, standing hamstring, corss over, hip abduction |
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g*2
发帖数: 658 | 14 有没有红肿，热的感觉？ 痛的位置在哪里？ 膝盖的伸，曲， 有没有影响？ 能做半蹲
的动作吗？休息的时候痛吗？膝盖动的时候没有发出响声？
膝盖痛很多原因，可以看看下面的。如果去看医生，也可以先知道一些医学单词
KNEE PAIN CAUSES — There are many conditions that can cause knee pain.
Patellofemoral pain syndrome — This is a group of symptoms most commonly
caused by overuse of the knee. It affects many running athletes, and is more
common in women than men. It causes pain in the front of the knee, and pain
may worsen with squatting, running, prolonged sitting, or when climbing or
descending steps. (See "... 阅读全帖 |
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g*2
发帖数: 658 | 15 Anterior knee pain is the classic area of pain associated with injury to
the quadriceps mechanism (the quadriceps muscle, tendons, the patella, and
the insertion of the patellar tendon on the tibial tubercle) and large knee
effusions.
Anterior knee pain is characteristic of patellofemoral pain syndrome (
also referred to as patellofemoral joint syndrome or chondromalacia patellae
), particularly in patients under the age of 45, and advanced osteoarthritis
involving all compartments of th... 阅读全帖 |
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L**********s
发帖数: 12988 | 16 16. Half Moon Pose: Ardha Chandrasana
are-dah chan-DRAHS-anna
ardha = half
candra = shining, translated as "moon"
Benefits:
- Expands your chest and shoulders.
- Increases mobility of your hip joints.
- Increases neck mobility.
- Lengthens your sprinal muscles.
- Strengthens and tones muscles of your thighs and calves.
- Stretches your hamstrings and goin muscles.
- Increases proprioception (the sense of position in space) of the feet and
ankles.
- Traditionally thought to improve digestion and ... 阅读全帖 |
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L**********s
发帖数: 12988 | 17 16. Half Moon Pose: Ardha Chandrasana
are-dah chan-DRAHS-anna
ardha = half
candra = shining, translated as "moon"
Benefits:
- Expands your chest and shoulders.
- Increases mobility of your hip joints.
- Increases neck mobility.
- Lengthens your sprinal muscles.
- Strengthens and tones muscles of your thighs and calves.
- Stretches your hamstrings and goin muscles.
- Increases proprioception (the sense of position in space) of the feet and
ankles.
- Traditionally thought to improve digestion and ... 阅读全帖 |
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i*********5
发帖数: 19210 | 18 我觉得自行车用大腿用得更多。
Power Phase
A - Hip Extensor (27%) => Gluteus Maximus
B - Knee Extensor (39%) => Quadriceps
C - Ankle Plantar Flexors (20%) => Gastrocnemius and Soleus
Recovery Phase
D - Ankle Dorsiflexors (?%) => Tibialis Anterior
E - Knee Flexor (10%) => Hamstrings
F - Hip Flexors (4%) => Iliopsoas (iliacus, psoas major, psoas minor) and
Sartorius and Tensor Fasciae Latae (more of a stabilizer) and Quadriceps
Rectus Femoris is a 2-joint muscle so can act as a hip flexor as well
http://www.cycli... 阅读全帖 |
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l*****n
发帖数: 2446 | 20 那估计你挺能耐疼的，
不过只要 quadricep 够强壮，把 patella 提上去的话，会好些。
我在南方乡下，就见过大飞的呀，我们都是农村户口，最近两年才进城的呀。 |
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B*********s
发帖数: 306 | 21 我也是。定期做leg lifts就没事了。光跑步还没用。
http://www.buzzle.com/articles/knee-strengthening-exercises.html
特有效的是：
Quadriceps strengthening leg lifts
lie with the back on the floor
bend the left knee at an angle of ninety degrees with the foot flat on the
floor
straighten the right leg and move it upwards till it reaches the height of
the left knee
retain the position of both the legs for a count of 3
lower the right leg
this procedure is to be repeated 10 times
switch the legs
increase upto 10 repetitions af |
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s******r
发帖数: 21961 | 22 确认了
ruptured left quadriceps tendon
简单来说就是大腿肌腱撕裂。
本赛季结束，但伤好后还能打几年。 |
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w****1
发帖数: 4931 | 23 I often get a bit sore quadricep tendon on my left leg after a 2+ hour
bike ride. It was not serious and goes away in a day or two, but was a
bit alarming. In running my injuries are always on my right leg (right
knee, right shin...), but in cycling I only get soreness on my left leg.
Is it because my left leg is the driving leg somehow? Do I need to make
any adjustments?
always |
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d*i
发帖数: 9453 | 24 ☆─────────────────────────────────────☆
meso (橘子果冻) 于 (Thu Apr 19 10:21:08 2007) 提到:
我是MM,正在减肥的mm
椭圆机跑了一周了，腿都没疼过
结果昨天晚上第一次做lunge
做了2组，每组每腿15下
做完一个小时后大腿就很疼了
今天早上一看，整个人都肿了（巧合？）
大腿还是疼，静止带着都疼
请问，我是肌肉拉伤了，还是乳酸堆积了
我今天还能去gym跑椭圆机么？
☆─────────────────────────────────────☆
meso (橘子果冻) 于 (Thu Apr 19 10:42:09 2007) 提到:
就是这个 http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html
谢谢解答
那我今天就休息一天了
☆─────────────────────────────────────☆
meso (橘子果冻) 于 (Thu Apr 19 10:46:12 2007) 提到:
对
真的很疼
我本 |
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b******1
发帖数: 113 | 25 从没想过， RUNNER需要腿部的加强锻炼，尤其是BALANCE的问题。
现在回头看以前的锻炼，最忽视的一个环节就是BALANCE。主要是自己比较懒惰，不喜
欢去GYM，只喜欢室外的结果。（冬天天气寒冷，跑完后怕受凉，连STRETCHING都简化
了很多；一旦回到屋里就没有STRETCHING的意念了）
其实大部分的有关膝盖的疼痛都是和BALANCE有管。RUNNER＇S KNEE一般都是因为
QUARDRICEPT较HAMSTRING弱，ITBS多是HIP缺乏锻炼。
BALANCE对于RUNNER中非常重要，因为跑步是重复性的动作；而人体的自我调整能力非
常强。一旦某个部位肌力较弱，其他部位自然就会施加更多的力量来弥补，造成更多的
不平衡。
我的例子就是很典型：右髋关节一直较弱，所以去年有了 ITBS 。通过坚持 PT ，得到
了控制，但髋关节肌肉群仍然力量不足。后来左踝骨折，造成踝部肌肉群和小腿力量退
化。现在跑来，右腿不自觉的就会承担更多的重量，所有髋关节的问题又出现了。
QUADRICEP的训练方法很多，一般的 STEP DOWN 和SQUAT效果都不错。
我来解释一下内髋，外 |
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d*i
发帖数: 9453 | 26 ☆─────────────────────────────────────☆
orion (M42) 于 (Sun Jul 1 03:09:51 2007) 提到:
目标是长点肌肉。
第一天：bicep（curl），tricep（extension），shoulder（upright row）
第二天：chest（bench press），back（pull down），abs（sit up）
第三天：quadricep（squat），hamstring（deadlift）
然后重复。
括号里的是主要的练习动作，可能每个部位会再加1～2个辅助动作，基本上参考这个网
站：
http://exrx.net/Lists/Directory.html
大家给点建议？多谢啦！
我一直不是特别明白该如何安排某几块肌肉同一天练习，也不知道是不是应该有个先后
顺序，请大家指点一下。
☆─────────────────────────────────────☆
Cortega (Emmanuel) 于 (Sun Jul 1 14:04:37 2007) 提到:
背和胸都是大肌 |
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d*i
发帖数: 9453 | 28 ☆─────────────────────────────────────☆
smthe (苹果) 于 (Wed Sep 19 13:00:31 2007) 提到:
１小时，１０块。
Fat Burning Workout
Take this class and your body can become a fat-burning machine. We will
build large muscle groups like your back, chest, quadriceps, hamstrings, and
gluteal muscles. Focus on these and you'll work more muscle fibers than if
you targeted smaller ones, and you'll add lean muscle to your frame. More
lean muscle means a more effective resting metabolic rate. That's why every
muscle p |
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N****O
发帖数: 4202 | 30 不是~~
他让我做prone leg curls,seated leg curls增强hamstrings(我觉得我的hamstrings
已经够粗了),做lunges增强Quadriceps(我觉得我的quads也够粗了)和Gluteal muscles
(这个才是屁股肌肉!!!).但是做所有这些的时候,他都问我屁股有没有感觉,我一直没有
感觉... |
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z********0
发帖数: 9013 | 31 非常感谢，很有帮助的建议。 一会就去试试。
不过，看到你的帖子，我刚从GYM回来，在smith机器上用比较轻的分量，做了3组，蹲
到底的，有几个疑问哈:
1. 当我下蹲或者起来的时候，膝盖应不应改前后有点移动？（按照“做马桶”的姿势
，当我把屁股尽量往后挪的时候，膝盖好像也会往后动。）
2. 当我蹲到最下，刚起来的那一刻特别费劲，感觉用不上力气，该怎么办？
3. 做完后，quadriceps 有酸涨的感觉，但屁股没感觉，为啥呢？
4. 假如动作不正确，是不是第二天，第三天，膝盖或者low back就会反映出来？还是
会潜伏很久？
请大侠点拨
forward
not
try
, |
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m**********g
发帖数: 188 | 33 今天锻炼完收拾东西，参加两个会，然后回国，8月第二周回来。
这几天有认真想怎么坚持锻炼这件事。要写个计划，不然肯定不成。
这一个月来的锻炼体重没有减很多，肌肉应该还是长了一些，比较明显的是腹肌和
quadriceps。穿衣服有好看些，不过生过小孩的都有体会，穿上衣服好看不难，衣服的
色彩、款式，首饰配件，发色发型，鞋，女人有各式各样的东西可以manipulate视线。
练还真的就是为了自己。
6/21/2011 （周二）锻炼记录
时间：6：15 pm 地点：gym
Warm Up：5 minutes elliptical
Split squat: 12*3 (weights: 15 lbs * 2)
Seated shoulder press: 12*3 (weights: 12 lbs * 2)
Straight-leg dead lift: 12*3 (weights: 60 lbs)
Chest press: 12*3 (weights: 15 lbs * 2)
Plank: 1+1 minutes
Side Plank: 1 minute per side
Incline cr... 阅读全帖 |
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n*******y
发帖数: 437 | 34 你给的也是一样啊
core muscle不包括大腿，你看你的网址里边的list里边就没有quadriceps
对了core muscle难道不包括中上背吗？ |
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b****i
发帖数: 11322 | 35 "Then they donated a piece of their quadriceps - the front thigh muscles -
for testing. "----- wow!!! |
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b****i
发帖数: 11322 | 36 "Then they donated a piece of their quadriceps - the front thigh muscles -
for testing. "----- wow!!! |
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p*********l
发帖数: 26270 | 37 leg press也粗大腿
深蹲只粗大腿不翘臀的，一律打回去从头学动作，体会体会什么叫hip drive
http://en.wikipedia.org/wiki/Squat_(exercise)
Muscles engaged[edit]
Primary muscles
Gluteus maximus (glutes), quadriceps (quads), hamstrings
Secondary muscles (synergists/stabilizers)Erector spinae, transverse
abdominus, gluteus medius/minimus (abductors), adductors, soleus,
gastrocnemius[2]
我刚捐了3条牛仔裤，都是屁股那里拉不上去了，大腿没问题
我练深蹲不练leg press |
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T*********r
发帖数: 114 | 39 Squat练Quadriceps 和glutes。硬拉练hamstring和整个后背和侧腰以及握力。 |
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T*********r
发帖数: 114 | 40 trap bar Deadlift练的是quadriceps，有点像squat；sumo deadlift主练hamstring；
traditional deadlift主练lowerback，hamstring和glutes。
trapbar适用于背部有慢性伤的人，这些人做不了大重量的lowbar squat。楼主如果身
体没
问题，还是focus on Squat and Traditional deadlift. Sumo deadlift
由于身体+杠铃重心更靠近胯部中线，所以外力矩小，更容易起大重量来锻炼hamstring
，但是练不到背部，也适用于背部有旧伤的玩儿家
traditonal deadlift可以算是 king of strength exercise， 动用的身上major
muscle最多，也是技巧比较高，容易受伤的。推荐楼主不要放弃这个。
make sense？ :) |
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k*********h
发帖数: 1841 | 41 大多数PT和网上的文章都会告诉你正确的squat应该是重心在脚跟，这样可以锻炼可以
达到深蹲的目标肌群，包括thigh, hamstring, quadricep。有些pt也会推荐重心在前
，主要这样蹲能锻炼calf,但是对腰不安全。
weightlifting shoes的目的是能power lift更大的重量，把脚跟垫高可以让膝盖有多
的弯曲空间。这样发力的一瞬间可以蹲的更深也更容易举起大重量。 |
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B*****e
发帖数: 9375 | 42 Thursday's post-practice injury report from the Giants:
Out
WR Hakeem Nicks (Foot/Knee)
Did Not Participate in Practice
WR Ramses Barden (Concussion)
DT Rocky Bernard (Quadriceps)
LB Michael Boley (Hip)
CB Jayron Hosley (Hamstring)
S Kenny Phillips (Knee)
S Antrel Rolle (Knee)
G Chris Snee (Hip)
CB Corey Webster (Hand/Hamstring)
Limited Participation in Practice
T David Diehl (Knee)
LB Keith Rivers (Hamstring)
I know you are really picking the Browns to lose more than the Giants to win
,
but tha... 阅读全帖 |
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B*****e
发帖数: 9375 | 43 Thursday's post-practice injury report from the Giants:
Out
WR Hakeem Nicks (Foot/Knee)
Did Not Participate in Practice
WR Ramses Barden (Concussion)
DT Rocky Bernard (Quadriceps)
LB Michael Boley (Hip)
CB Jayron Hosley (Hamstring)
S Kenny Phillips (Knee)
S Antrel Rolle (Knee)
G Chris Snee (Hip)
CB Corey Webster (Hand/Hamstring)
Limited Participation in Practice
T David Diehl (Knee)
LB Keith Rivers (Hamstring)
I know you are really picking the Browns to lose more than the Giants to win
,
but tha... 阅读全帖 |
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o**********r
发帖数: 1585 | 44 Here is the latest Giants Injury Report
NEW YORK GIANTS
Out
WR Ramses Barden (Concussion - DNP)
DT Rocky Bernard (Quadricep - DNP)
CB Jayron Hosley (Hamstring - DNP)
WR Hakeem Nicks (Foot/Knee - DNP)
S Kenny Phillips (Knee - DNP)
Doubtful
T David Diehl (Knee - LP)
LB Keith Rivers (Hamstring - LP)
Questionable
LB Michael Boley (Hip - LP)
S Antrel Rolle (Knee - LP)
G Chris Snee (Hip - LP)
CB Corey Webster (Hand/Hamstring - LP)
Probable
C David Baas (Hand - FP)
CB Michael Coe (Hamstring)
what the h... 阅读全帖 |
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C*****E
发帖数: 2679 | 45 quadriceps. it's now awfully different from hip injury anyways. |
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m******i
发帖数: 9479 | 46 郑多燕那个韵律操里面都是要跟着节奏做的。很容易有了数量就没了质量。
我在想以后是跟着她的操做好呢还是自己做，计数但是不记时。
btw刚才lunges打错了哈哈哈……
wiki了一下，原来lunge是used tostrengthen the quadriceps muscles, gluteal
muscles and the muscles comprising the "hamstrings", 那我股四感觉大看来也正
常了。应该是因为太弱了所以容易有感觉。 |
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j*********r
发帖数: 24733 | 47 "Women are four to six times as likely to be at risk of serious knee
injuries from running as men, because they tend to have an imbalance in the
strength ratio between their quadriceps and hamstrings, which can increase
the risk of ACL injuries," Westcott says. |
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d*****1
发帖数: 1837 | 48 http://news.yahoo.com/fbi-probing-aus-ward-point-shaving-001356
AUBURN, Ala. (AP) — Federal authorities are investigating suspended Auburn
point guard Varez Ward for alleged point shaving involving in at least two
games this season, Yahoo Sports reported Thursday.
The report cited anonymous sources and said the FBI began an investigation
in late February centering on losses to Alabama on Feb. 7 and Arkansas on
Jan. 25.
NCAA officials say they are "very concerned" by the allegations and have
been... 阅读全帖 |
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e*e
发帖数: 6808 | 50 Four portions:
It is subdivided into four separate portions or 'heads', which have received
distinctive names:
* Rectus femoris occupies the middle of the thigh, covering most of the
other three quadriceps muscles. It originates on the ilium. It is named from
its straight course.
* The other three lie deep to rectus femoris and originate from the body
of the femur, which they cover from the trochanters to the condyles:
o Vastus lateralis is on the lateral side of the femur (i.e |
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