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像漫画女生一样并起膝盖很好看？明明是显矮、短腿、伤关节丨果断练( 三 )




像漫画女生一样并起膝盖很好看？明明是显矮、短腿、伤关节丨果断练
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臀中肌长在髋部两侧 ， 部分被臀大肌覆盖 ， 可以帮助膝打开丨图虫创意

下面的动作每组15次 ， 做4组 ， 感觉轻松的话可以在大腿下半段加弹力带 。



像漫画女生一样并起膝盖很好看？明明是显矮、短腿、伤关节丨果断练
文章图片
侧卧 ， 骨盆稳定不动 ， 双脚并拢 ， 上侧腿反复抬起落下丨作者供图

可能几次训练后 ， 你就会发现控制膝容易了 ， 摆脱日漫女生姿势之后 ， 腿也显得长了 。



当然 ， 如果有条件 ， 还应在专业指导下改善平衡能力、核心、臀及大腿后侧肌肉力量、柔韧性及动作技巧等[25] 。 特别是女性 ， 做容易伤膝的运动前 ， 先学会控制好膝 ， 才能更好地保证姿势的安全[26] 。


参考文献
[1] Ginesin E, Norman D, Peskin B. Knee Alignment and Its Significance: Is It Really Different in Various Population Groups?. Isr Med Assoc J. 2018;20(2):109–110.

[2] 张剑坤, 覃佳强. 重度膝外翻的外科治疗进展. 现代医药卫生. 2014;30(15):2287-2289.

[3] 杨德金. 陈明学. 周一新. 膝关节外翻畸形股骨侧形态学参数分析. 骨科临床与研究杂志. 2020;5(1):37-41.

[4] Camp CL, Stuart MJ, Krych AJ. Current concepts of articular cartilage restoration techniques in the knee. Sports Health. 2014 May;6(3):265-273.

[5] Tamura A, Akasaka K, Otsudo T, et al. Dynamic knee valgus alignment influences impact attenuation in the lower extremity during the deceleration phase of a single-leg landing. PLoS One. 2017;12(6):e0179810.

[6] Silva Dde O, Briani RV, Pazzinatto MF, et al. Q-angle static or dynamic measurements, which is the best choice for patellofemoral pain?. Clin Biomech (Bristol, Avon). 2015;30(10):1083–1087.

[7] McNeill W. Adapting to floor sitting and kneeling. J Bodyw Mov Ther. 2017;21(3):731–735.

[8] Cronstrm A, Creaby MW, Nae J, et al. Gender differences in knee abduction during weight-bearing activities: A systematic review and meta-analysis. Gait Posture. 2016;49:315–328.

[9] Dix J, Marsh S, Dingenen B, et al. The relationship between hip muscle strength and dynamic knee valgus in asymptomatic females: A systematic review. Phys Ther Sport. 2019;37:197–209.

[10] Schmitz RJ, Shultz SJ, Nguyen AD. Dynamic valgus alignment and functional strength in males and females during maturation. J Athl Train. 2009;44(1):26–32.

[11] Sigward SM, Pollard CD, Havens KL, et al. Influence of sex and maturation on knee mechanics during side-step cutting. Med Sci Sports Exerc. 2012;44(8):1497–1503.

[12] Barendrecht M, Lezeman HC, Duysens J, et al. Neuromuscular training improves knee kinematics, in particular in valgus aligned adolescent team handball players of both sexes. J Strength Cond Res. 2011;25(3):575–584.

[13] Noyes FR, Barber-Westin SD, Smith ST, et al. A training program to improve neuromuscular indices in female high school volleyball players. J Strength Cond Res. 2011;25(8):2151–2160.


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