作者:RAYNIGEL天猫旗舰店
臀部和腿部训练对健身的友友来说都不陌生,臀腿训练后肌肉持续酸痛感令人痛苦。这是因为臀部被过度挤压,产生激痛点和阔筋膜张肌挛缩,向下传递到大腿,连带大腿肌肉紧张时感到酸痛。
所以在选择臀腿训练后如何放松呢?\n
![](https://p0.ssl.img.360kuai.com/t01391411be6a6bf582.jpg)
Raynigel放松臀腿教学来啦~
臀肌实际上主要由三种肌肉组成,分别是臀大肌、臀中肌、臀小肌。
臀大肌放松:
臀大肌在表层可以沿肌肉纤维斜向放松。由于肌肉面积较大,可以使用球头、加热头或者气垫头接触面积较大的按摩头,从内到外倾斜游走放松1-2分钟。
注意不要打到尾骨。
![](https://p0.ssl.img.360kuai.com/t01ced17ba56e0a881a.gif)
臀中肌臀小肌放松:
这两者相对在深层,特别是臀小肌。所以我们可以使用刺激性较强的子弹头来刺激深层组织。使用定点按压法,定点按摩5-10秒抬起反复5-6次。
![](https://p0.ssl.img.360kuai.com/t011ab83c368bce15f8.gif)
臀部放松完后,再来放松大腿处肌肉
大腿前侧:
![](https://p0.ssl.img.360kuai.com/t0119aeb70048e31315.jpg)
首先先放松大腿前侧股四头肌,顺着这三个方向去放松,注意避开膝关节,使用球形头或者加热头、气垫头都是可以的,放松1-2分钟。平时多放松拉伸这一部位还能改善大腿前侧外翻或者凸出哦~
![](https://p0.ssl.img.360kuai.com/t01bc24e5683c88e6eb.gif)
大腿内外两侧:
大腿外侧的股外侧肌是练臀腿非常容易紧张的部位,放松时需要需要避开大腿骨、膝关节,由上到下慢慢放,放松时档位可以稍微高一些,包绕大腿的深筋膜--阔筋膜的外侧增厚部分---髂胫束也能得到很好的放松。
![](https://p0.ssl.img.360kuai.com/t0187d5c68ccaf1bac3.gif)
大腿后侧:
力量训练中大腿后侧的肌群也会起到关键作用,放松时也不要忘记放松下我们的腘绳肌。使用加热头或者球头沿着肌肉慢慢向后移动,从前到后放松1-2分钟,直到坐骨结节的位置。
![](https://p0.ssl.img.360kuai.com/t0124bc379872afe7ba.gif)
在上述部位的放松结束后,可以进行简单拉伸,直到我们彻底地感到放松。
这个几个放松方法可以让我们在短时间内将身体调整到深度放松状态,日常放松也适用哦~
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