可以做的室內運動 ? (登階運動) - 健身

這是我在bodybuilding找到的影片。(ACL是前十字韌帶。)

http://ppt.cc/yK_m

This old 'stand-by' for runners is recommended for warding off ACL problems.

這是建議跑者用來避免前十字韌帶問題的

* Stand on a bench about knee(膝蓋)-high, with your body weight on your left
foot and shifted towards the heel, right foot free and held slightly behind
the body.

站在大約跟膝蓋高的板凳上，將重量轉換至左腳腳跟，右腳放鬆維持輕鬆地在身體後方。

* Lower your body in a controlled way until the heel of the right foot
touches the ground, but still supporting all your weight on your left foot

控制身軀降低直到右腳腳跟處地，否則保持重量在左腳。

* Return to the starting position by driving down with the left heel and
straightening your left leg.

回到原來初始位置放低左腳和挺直左腳

* Repeat 10-12 times before switching over to the right leg, maintaining
upright body posture with your trunk at all times, with hands at your sides
(with or without dumbbells).

在轉換右腳之前重複十到十二次，一直保持軀幹挺直。(手可以提著啞鈴)

Make this exercise progressively harder over time by increasing the
resistance (with dumbbells up to 20lb) and raising the height of the step (up
to mid-thigh(大腿) height).

這段時間經過一段時間可以增加你手上的啞鈴。和提高高度至大腿中間部位。

The higher the step the greater the involvement of the hamstring muscles on
the back of the thigh, which work in tandem with the ACL to stabilize the
knee joint. Strong yet flexible and coordinated hamstrings help minimize the
risk of ACL injury.

愈高的階梯對腿後腱有很大的影響，這個運動用於穩固兩腳前十字韌帶關節處。
強壯有韌性和協調的腿後腱可以降低ACL傷害風險。

原網址：
http://www.bodybuilding.com/fun/peak43.htm
(exercise 4)

有誤的話請強者糾正。(￣ε(#￣) #○=(一-一o)

我覺得影片已經快到極限範圍了，如果膝蓋再往前可能就真的會軟骨摩擦了。

所以大家不要太過勉強了。

而且大家目的是有氧，做久也很重要。加油！！

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