![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5ICmjvccLBu4MC7f7VSZt3pIwuUryEPbpHXa0gYPP0tTCrtF553ohbaPa3bbJJ9YfdZgU-KeeHaIGwUzIhgFnpl0yxHTDkxE2fIGw0wS5a0umbuNHQkVY6BbiZ89pZvg12e_G0W8ss7w/s1600/1.jpeg)
運動的方式有很多種,而拉筋是每個運動的基礎,不管是在運動前還運動後,都需要拉拉筋放鬆全身肌肉,減少運動傷害。
伸展運動的好處有很多,除了放鬆肌肉,還能增加肌肉的血液循環,讓肌肉維持良好的體態。
伸展運動的好處有很多,除了放鬆肌肉,還能增加肌肉的血液循環,讓肌肉維持良好的體態。
不過你知道你拉筋是動到哪個部位的肌肉嗎?
下面這34張圖來告訴你,什麼樣的姿勢動到哪裡的肌肉,記得別做錯囉!
內肌肉部分:
圖1針對的肌肉是:腹外斜肌和腹直肌
圖2針對的肌肉是:內收肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPxpJc8EPICTgWi6nvzYgF5v3gGz-nzjpMs0lNQzk8mUGPrjxJUimqvHqh9EPHGXXz2P2Pz9DPK-0UWcgJTEeKJNsudScPIy_CzoTr0pm0lhNyGYGs4LL_XxINSX_T32qoqoPnZIY0F4E/s1600/01.jpg)
圖3針對的肌肉是:內收肌
圖4針對的肌肉是:內收肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtGGiWhv_I2PWs73DjFg28wWg7OnEPkoRDWV5jA3HqNWcBp520y9c4w1Gyn4IqhGB-Vf8FLruGl2_k2pBT5MY1BtA4GaaF83CIbweIJVA9U0jL43JTpJSlvU4riFrK1A6ThSnN2l1m8k8/s1600/02.jpg)
圖5針對的肌肉是:內收肌
圖6針對的肌肉是:前臂伸肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHjrdriNLdWxHCKXtvU-ovU2GR11dORshxFbJnqa_bxn28Ilpmba37fJVbMgtp9mfwOW-cNC5Sb_9zK_0XlFHlJCDkX6UdZLRPUtoJ_EQuwC4-ccE6lfbaISMgVKrZM2E8p46hWwhIQfU/s1600/03.jpg)
胸前、脖子部分:
圖7針對的肌肉是:胸鎖乳突肌(SCM)
圖8針對的肌肉是:胸鎖乳突肌(SCM)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidpt0EEaeL_r6kuzN6WV6sZ4rSXmrMiR8hh6x-rGEg_hyphenhyphenxxnuMnyuWSabKhvwhnfcByJuOCUmGLJ76OLOYH3PgKpPTsbgFZYt_V0RtJx_jSzCiKHISHDcmqhH4qaZ8ikYDCYOb7dQWi_Q/s1600/04.jpg)
圖9針對的肌肉是:胸鎖乳突肌(SCM)
圖10針對的肌肉是:上斜方肌和胸鎖乳突肌(SCM)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKFQd1r25S0KjNKu1urfsKF-PjkLWQYnPjXk3IGJ6RHwYMXj7GcB7agQuiTo3tgwEIffbaHA_XhqKm9_chNGKhMUuDIYYXu0dRNDIKPN2dCObGFGPz87UMWKTNAJGFd33iIF-fDKZBstE/s1600/05.jpg)
股肌群及斜方肌群:
圖11針對的肌肉是:腰肌和股四頭肌
圖12針對的肌肉是:前臂伸肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGjNOsmZmqXFbPh_64dLVvt-yt6WG9IQDZ_FvMAzT9GplljplNzm1PCYkS7Z8BFucmPLVa9UgQ3mFH52O3ZG5C74L-4O67reeEW6DeaRuej9iDa0QU4y8Sg1tL43Zh_PesAyFnUFrdtAc/s1600/06.jpg)
圖13針對的肌肉是:側三角肌
圖14針對的肌肉是:斜方肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD11aAclsKYnAlZI1rIgbwNbfzL3g_tHvm9iznEFWuaN3ntmJd26aE0PD890bz85m7KMqx0WZJN41GyEOpHnNyDK-pNKOqSCuM0XCYxydTe5zrvaeyXHMuEgzVZNabJ_QSMMibmoPzio0/s1600/07.jpg)
背部肌群:
圖15針對的肌肉是:背闊肌
圖16針對的肌肉是:背闊肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh11IjdEPl8nZ0mPk9o2DakKLRZsQizwIeGD8XGHSVJqVyqxWibZl5UkoWfwHs0aLjWgLXLtc0DWDDo2OMaTrMuS4sVeoWIMGOa9TjGg2nw8Y-sU1ggs6dbtjbVbuaGOpiY3HX6hmjcM2A/s1600/08.jpg)
圖17針對的肌肉是:背闊肌
圖18針對的肌肉是:腓腸肌和比目魚肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP2ZAvs8x4fj27VwVa1MYAglq3HttrNd2DoE_AXwHiZlMakwvPYkkkW_hn3Fl5UtACWlTlTl2sk1-vJhISdccPCd5aqWRsU0T83mg-ob2Cl4YoiDFaqywL5yeQL5L0t0Q2zRmZxLGkZjg/s1600/09.jpg)
腱肌群及腿肌群:
圖19針對的肌肉是:腿後腱和腰肌
圖20針對的肌肉是:腿後腱和小腿肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5oQM3_QxS2e5W6OWoZp_cfTNL6FC4HdnM4mwRmLpKFPOafUkNOa6L-BwrttmwnNNtICjmKlZWf9a8lm8V-YGaCd3ZpL2Jn85-O-Fu32boSeObCrDmJs9mHDvGK0C4lEBw5TfdY86Px5A/s1600/10.jpg)
圖21針對的肌肉是:腿後腱
圖22針對的肌肉是:臀部
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS4vzNoo0mBRUF9OZJDoGyTFULlXOj31a3seRYI98LwwcsW63q3b6owU-rm-Twe_QpdgDTeU-uKjrEnZI0CgCSQzgOHTDgNl3pM9xpYsdztNrmOSE9QU4HBrxrZTBGfcPn2Hru9m901-4/s1600/11.jpg)
圖23針對的肌肉是:臀部
圖24針對的肌肉是:腓腸肌和比目魚肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0QcXVx96MD1hbPiuNxLHSAOSkeLh7v2M8LpvkfHlQqmJmuL5iaIW-PWCHtu9TNaLn9sQ5AyJCWqOHNqQdKnz91DZwDyIyDTiWvuJjFHhPyshWpluLb6IP0_hh8Ajdy9-I0EgJzFcMuI4/s1600/12.jpg)
側腹部肌群等肌群:
圖25針對的肌肉是:腹外斜肌
圖26針對的肌肉是:臀部和腹外斜肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYGvdfLa3rxsqTI3ggBiuWiS8hYlwEjIM6EZfaQ9c8elhCyuYdmxAFqj8xctCuX8E3aKU4lavGGWA9oMkwUD_ikbvlkr10o8URmLtG7MjbrDXXUEbVLC4B8dQlnMy9Jm-SoVcV3ZV9-JI/s1600/13.jpg)
圖27針對的肌肉是:背闊肌和腹外斜肌
圖28針對的肌肉是:腹外斜肌
胸肌群以及背擴肌群:
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkQHdFQlmx36XKOB3ZDxlGEwQZQ_WEuUuVa3OgQJ4o-Csed5_LmpMBJ8sJj_DDUNzzaGM9pR1f7kUXJ3i_FeM920geQMucwxyJry6jmVOJb4ZejPpaEOXOhOcgcjYIICHbd6NeunEFASk/s1600/14.jpg)
圖29針對的肌肉是:胸肌
圖30針對的肌肉是:胸肌和背闊肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCwiWgzWknHpez3h38_bc4_kS_P3cxyD4EyKOjz-n-AO_p-T4htskAdlhdW18QoW5Pk9Y6SAXQ5Y2shyC_hHi1mV7y55846ufTcj4R3GkcjyfiOwzE4BzCzGed0jbvdVWlp48_fpn2Sqc/s1600/15.jpg)
圖31針對的肌肉是:脛前肌
圖32針對的肌肉是:肩胛下肌
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUQVeJ3ams8u-wh_K-9wtfbusr_37Dix36GJkTPC95phoR1wTysOANIgPCOjaciRk3oZJHbKMKqGoIccZS8WEpTTGJz00PPyAhRrKyP8uwhYc0S3tuJgBnSp7oXqtauQbmbvrWYgwGKes/s1600/16.jpg)
圖33針對的肌肉是:背闊肌和胸肌
圖34針對的肌肉是:胸肌(這動作小編看了有點害羞...)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiccFqlLE0jzb51tVo3XkUCAeG73k5tlwt-Fq4LvSIQgkP2kZvTpUR_aSF9uXtCERDFFntuJMU9_eCiG_cprYBtwVoNl1xhPSdvESGKJOIgOlXOMvpz6aFvGffyOkHqzxxT-FDtiIKL970/s1600/17.jpg)
是不是非常的簡單明瞭呢?
每個伸展運動所動到的部位都不同,想要鍛鍊身體的人
不妨針對某個動作做訓練,增強肌肉的強度,維持良好的體態!
快把這些清晰的伸展運動圖
马上点这分享