如何有效鍛練下背肌？ - 游泳討論
By Bethany
at 2012-07-29T16:16
at 2012-07-29T16:16
Table of Contents
昨天和朋友跟著跳最近很紅的伸展操…
全部三十幾分鐘的動作我都沒問題，不喘也不會酸痛。
獨獨2:38到5:50的這個地板動作幾乎完全做不起來…
（原連結刪除，該動作為坐在地板上，雙腿打直前伸向左右打開）
我沒辦法雙腿打開坐直在地上，會一直往後倒，大腿夾的角度也不到45度…
我趴板蝶腰的速度約50m/60s，蝶式不很用力游有50m/50s（很久沒試炸肺的游法了…）
一直想更快但無法。
昨天這樣一做才發現似乎我的下背肌群太遜是原因之一，
竟然坐不直，而且我常有下背肌痛的毛病。
上網查了練下背肌的方法，不是很明白，有沒有版友可以教一下鍛練的方法？
如果直接有助於蝶腰的就太好了。
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