" G+ }- G8 `* K& S! _<p style="BACKGROUND: white">拉伸练习<span lang="EN-US">??</span>紧张的大腿、臀部和小腿肌肉有可能是你膝盖过劳损伤的原因</p>$ e7 y/ {; G7 ]. G9 K# w8 }, j
<p style="BACKGROUND: white"> 拉伸的方法：如果没有其他说明，每种拉伸保持<span lang="EN-US">20-30</span>秒不要动。</p>
1 T' _9 D) H- r- S9 Z<p style="BACKGROUND: white"> 拉伸的频率：每天<span lang="EN-US">2-3</span>组，每周<span lang="EN-US">6-7</span>天</p>
3 s( x5 R& Z6 `<p><span style="FONT-FAMILY: 宋体; FONT-SIZE: 10.5pt; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: 'Times new=" AR-SA? mso-bidi-language: ZH-CN; mso-fareast-language: EN-US; mso-ansi-language: Roman?; ?Times mso-hansi-font-family: mso-ascii-font-family: New? new="New"> 拉伸练习帮助你放松紧张的肌肉</span></p>9 S; s7 l* j2 H: J2 {( a
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1 q) ]# D8 t4 O' b& U' J1 d! Z<p style="BACKGROUND: white"><strong><span style="FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体">拉伸小腿</span></strong></p> _: r. l5 I$ C
<p style="TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; BACKGROUND: white"><?xml:namespace prefix = v ns = "urn:schemas-microsoft-com:vml" /><v:shapetype id="_x0000_t75" stroked="f" filled="f" path="m@4@5l@4@11@9@11@9@5xe" o:preferrelative="t" o:spt="75" coordsize="21600,21600"><v:stroke joinstyle="miter"></v:stroke><v:formulas><v:f eqn="if linedrawn=" 0? lineDrawn? pixellinewidth="pixelLineWidth"></v:f><v:f eqn="sum @0 1=" 0? 1?></v:f><v:f eqn="sum 0=" 0? @1? 0="0"></v:f><v:f eqn="prod @2 1=" 1? 2?></v:f><v:f eqn="prod @3 21600=" pixelWidth? 21600?></v:f><v:f eqn="prod @3 21600=" 21600? pixelHeight?></v:f><v:f eqn="sum @0 0=" 0? 1?></v:f><v:f eqn="prod @6 1=" 1? 2?></v:f><v:f eqn="prod @7 21600=" pixelWidth? 21600?></v:f><v:f eqn="sum @8 21600=" 0? 21600?></v:f><v:f eqn="prod @7 21600=" 21600? pixelHeight?></v:f><v:f eqn="sum @10 21600=" 0? 21600?></v:f></v:formulas><v:path gradientshapeok="t" o:extrusi o:c></v:path><?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:lock aspectratio="t" v:ext="edit"></o:lock></v:shapetype><v:shape style="Z-INDEX: 1; POSITION: absolute; TEXT-ALIGN: left; MARGIN-TOP: 3.95pt; WIDTH: 90pt; HEIGHT: 117pt; MARGIN-LEFT: 0px; LEFT: 0px" id="_x0000_s1026" o:button="t" target="_blank" href="http://www.8264.com/porta.php?mod=attachment&id=32105" alt="" type="#_x0000_t75"><v:imagedata o:href="http://image.8264.com/portal/2010/12/16733402_2010120214112111Z8Qo.thumb.jpg" src="file:///C:\DOCUME~1\ADMINI~1\LOCALS~1\Temp\msohtml1\17\clip_image001.jpg"></v:imagedata><?xml:namespace prefix = w ns = "urn:schemas-microsoft-com:office:word" /><w:wrap type="square"></w:wrap></v:shape></p>
: s# y# u/ G: e3 v' l0 f6 J<p style="BACKGROUND: white"> 双脚正对墙，双腿前后开立，双手扶墙 脚踵着地，后面一条腿伸直 慢慢弯曲前面一条腿的膝盖，直到感觉后面一条腿的小腿被拉伸</p>+ q. Y9 A( H: j8 S8 O: p4 L" J
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1 P1 g, Y7 w3 X0 n n8 ^( p<p style="BACKGROUND: white"><strong><span style="FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体">下跪</span></strong></p>
3 w1 w9 K% O x, N4 h( f<p style="TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; BACKGROUND: white"><v:shapetype id="_x0000_t75" stroked="f" filled="f" path="m@4@5l@4@11@9@11@9@5xe" o:preferrelative="t" o:spt="75" coordsize="21600,21600"><v:stroke joinstyle="miter"></v:stroke><v:formulas><v:f eqn="if linedrawn=" 0? lineDrawn? pixellinewidth="pixelLineWidth"></v:f><v:f eqn="sum @0 1=" 0? 1?></v:f><v:f eqn="sum 0=" 0? @1? 0="0"></v:f><v:f eqn="prod @2 1=" 1? 2?></v:f><v:f eqn="prod @3 21600=" pixelWidth? 21600?></v:f><v:f eqn="prod @3 21600=" 21600? pixelHeight?></v:f><v:f eqn="sum @0 0=" 0? 1?></v:f><v:f eqn="prod @6 1=" 1? 2?></v:f><v:f eqn="prod @7 21600=" pixelWidth? 21600?></v:f><v:f eqn="sum @8 21600=" 0? 21600?></v:f><v:f eqn="prod @7 21600=" 21600? pixelHeight?></v:f><v:f eqn="sum @10 21600=" 0? 21600?></v:f></v:formulas><v:path gradientshapeok="t" o:extrusi o:c></v:path><o:lock aspectratio="t" v:ext="edit"></o:lock></v:shapetype><v:shape style="Z-INDEX: 1; POSITION: absolute; TEXT-ALIGN: left; MARGIN-TOP: 3.1pt; WIDTH: 105pt; HEIGHT: 103.5pt; MARGIN-LEFT: 0.3pt; LEFT: 0px" id="_x0000_s1026" o:button="t" target="_blank" href="http://www.8264.com/porta.php?mod=attachment&id=32106" alt="" type="#_x0000_t75"><v:imagedata o:href="http://image.8264.com/portal/2010/12/16733402_2010120214112112njPN.thumb.jpg" src="file:///C:\DOCUME~1\ADMINI~1\LOCALS~1\Temp\msohtml1\18\clip_image001.jpg"></v:imagedata><w:wrap type="square"></w:wrap></v:shape></p>8 O4 b7 R# H& M
<p style="BACKGROUND: white"> 单腿下跪 收臀，臀部向前移动，直到感到一股力量作用在前面的大腿上 不要前倾和扭曲臀部</p>
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D8 o* ^/ Z( H+ K! U) t' e% t<p style="BACKGROUND: white"><strong><span style="FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体">拉伸后腿腱</span></strong><v:shapetype id="_x0000_t75" stroked="f" filled="f" path="m@4@5l@4@11@9@11@9@5xe" o:preferrelative="t" o:spt="75" coordsize="21600,21600"> <v:stroke joinstyle="miter"></v:stroke><v:formulas><v:f eqn="if lineDrawn="lineDrawn" pixelLineWidth="pixelLineWidth" 0"></v:f><v:f eqn="sum @0 1="1" 0"></v:f><v:f eqn="sum 0="0" 0="0" @1"></v:f><v:f eqn="prod @2 1="1" 2"></v:f><v:f eqn="prod @3 21600="21600" pixelWidth"></v:f><v:f eqn="prod @3 21600="21600" pixelHeight"></v:f><v:f eqn="sum @0 0="0" 1"></v:f><v:f eqn="prod @6 1="1" 2"></v:f><v:f eqn="prod @7 21600="21600" pixelWidth"></v:f><v:f eqn="sum @8 21600="21600" 0"></v:f><v:f eqn="prod @7 21600="21600" pixelHeight"></v:f><v:f eqn="sum @10 21600="21600" 0"></v:f></v:formulas><v:path o:c gradientshapeok="t" o:extrusi></v:path><o:lock aspectratio="t" v:ext="edit"></o:lock></v:shapetype><v:shape style="Z-INDEX: 1; POSITION: absolute; MARGIN-TOP: 1.4pt; WIDTH: 120pt; HEIGHT: 76.5pt; MARGIN-LEFT: 0.3pt; mso-position-horizontal-relative: text; mso-position-vertical-relative: text" id="_x0000_s1026" o:button="t" target="_blank" href="http://www.8264.com/porta.php?mod=attachment&id=32107" alt="" type="#_x0000_t75"><v:imagedata o:href="http://image.8264.com/portal/2010/12/16733402_2010120214112113iA7Z.thumb.jpg" src="file:///C:\DOCUME~1\ADMINI~1\LOCALS~1\Temp\msohtml1\20\clip_image001.jpg"></v:imagedata><w:wrap type="square"></w:wrap></v:shape></p>
& i% l6 B7 a1 J" U7 K<p style="BACKGROUND: white"> 平躺在垫子上，一腿伸直，一腿举起，大腿和臀部呈<span lang="EN-US">90</span>度缓慢伸直举起腿的膝盖，直到感觉大腿后侧被拉伸 保持<span lang="EN-US">5</span>秒，放下，作<span lang="EN-US">10-15</span>组</p>+ F9 V* P9 m8 K& k/ W% u- g
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[此贴子已经被作者于2012-2-22 8:50:42编辑过] 2 E" {5 f S5 s
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发表于 2012-2-22 08:39:00
楼主
户外久了大部分人都会遇到膝关节的困惑。本人去年也不慎导致膝关节疼痛难忍，后得一药方研末调膏连敷三贴基本痊愈至今未发，药方如下供大家参考：</font></p>9 A9 P8 W) i$ ]# U% M. x# H