±ÀÁ|¶·ª¾
"BIG BENCH--BAD SHOULDERS!"
by Paul Chek www.paulchekseminars.com
±ÀÁ|¬O¤@ӥΨӼW¥[¯Ý³¡¡B«e¤T¨¤¦Ù¡B¥H¤Î¤TÀY¦Ùªº¤O¶q©M¤j¤pªº¹B°Ê¡C«Ü¤£©¯ªº¡A¥Ñ©ó¹ï±ÀÁ|ªº¹L¤À«µø¥[¤W§Þ¥©ªº¤£¨¬¡A¾ÉP«Ü¦h¹B°Êû©Î«D¹B°Êûµo¥ÍªÓ»Hªº¶Ë®`¡C¦A¥[¤W³\¦h¤HªºÅéºA¨Ã¤£¾A¦X§¹¥þ·ÓµÛ«¶q°V½m±Ð¬ì®Ñªº¤èªk¨Ó°V½m¡A¦]¦¹§ó¥[«¤F³oºØ²{¶H¡C
¦b¶Ç²Îªº°V½m¤èªk¡A¦b¤U°ªº®ÉÔºb¹aªººb¤lÀ³¸Ón¸I¨ì¯Ý³¡¡AµM«á¦A§â¥¦±À¦^¥h¡C´X¥G¤j³¡¤Àªº¤H³£»{¬°¦p¦¹¡A¦pªG§A¨S¦³§âºb¹a¸I¨ì¯Ý³¡¡A«h·|³Q»{¬°«º¶Õ¤£¥¿½T¡A©Î¬O¤£¯à¹F¨ì³Ì¤jªº°V½m®ÄªG¡CµM¦Ó¡A³oӰʧ@¥¦»Ýn§AªºªÓ»H¦³«Ü¤jªº¹B°Ê½d³ò(range
or motion, ROM)¡A¦Ó¤j³¡¤Àªº¤H¡A¤×¨ä¬O¨k©ÊªºªÓ»H¡A¨Ã¨S¦³³o»ò¤jªº¹B°Ê½d³ò¡C¦bªÓ»HªºROM¤º¨Ó°V½m¦³³o»ò«n¶Ü¡H
¦b±ÀÁ|®É¡A¬¡°Ê¨îªº¦]¤l¤£¬OªÓ»Hªº¦Ù¦×¡A¦Ó¬O¥]³ò¦bªÓÃö¸`©P³òªºµ²½l²Õ´¥s°µ"Ãö¸`Ån"¡C³oÓ²Õ´ªº¥\¯à¡A¤£¶È¬OnÅýªÓ»H¦b¦w¥þªº½d³ò¤ºÂà°Ê¡A¥H§K¨ü¶Ë¡A¥¦¸Ì±ÁÙ¦³¤W¤dªº¯«¸g¬ðIJ¡C³o¨Ç¬ðIJªº·|¸ò¸£³¡·¾³q¡A§i¶D¸£¤l²{¦bªÓ»Hªº¦ì¸m¡B¹B°Êªº³t«×¡BÀ£¤O¡B±i¤O¡B©Î¬OªÓ»H©P³òªº¯kµh¡C¦bªÓ»H¤W¥[À£¡A¢¨Ï¥¦Â÷¶}¥¿±`ªºROM·|©Ô§è¨ìÃö¸`Ån¡C¤j¦h¼Æªº¤H¦pªGÅýºb¹aÀ£¨ì¯Ý³¡ªº¸Ü¡A´N·|¦³³oºØ²{¶Hµo¥Í¡C
¦Ó¥B¦]¬°±ÀÁ|¬O½ö¦b¤@Ó¥ªº±ÀÁ|¥x¤W¡AªÓK°©ªº¥¿±`¹B°Ê·|¨ü¨ìªýê¡C¬°¤Fn¾AÀ³³oÓ«º¶Õ¡AªÓÃö¸`Ån§ó·|¨ü¨ì©Ô§è¡C·í§AÁ|±o¶V«¡A§AªºªÓ»H´N¨ü¨ì¶V¤jªºÀ£¤O¡C
¨º»òºb¹aÀ³¸Ó¤U°¨ì¤°»ò¦a¤è©O¡H³oÓ¶ZÂ÷¦b¨CÓ¤H³£¦³¤£¦P¡A§A¥²¶·¦Û¤v§PÂ_¤°»ò¬O³Ì¾A¦X§Aªº¶ZÂ÷¡C§A¥i¥H°µ¥H¤Uªº¦Û§Ú´ú¸Õ¡A¬Ý¬Ý§Aª×±Àªº¶ZÂ÷À³¸Ó¬O¦h¤Ö¡G
½ö¦b±ÀÁ|¥x¤W¡AÂù¤â¤£n®³¥ô¦ó«¶q¡A¤â¦ùª½¡A´N¦n¹³§A±Nºb¹a±À¨ì³Ì°ª¤@¼Ë¡C
±µ¤U¨Ó¡A«Ü»´ÃPªº§âÂù¤â°§C¡A´N¦n¹³§A¦³´¤µÛºb¹a¤@¼Ë¡Aª½¨ìÂù¤â«Ü¦ÛµMªº¡B¤£¨ü¥ô¦óÀ£¤Oªº°¨ì³Ì§CÂI¡C
¤j³¡¤Àªº¤H¥i¥Hµo²{³o®É§Aªº®±ÀY¤ñ§A§âºb¹aÀ£¨ì¯Ý¤f®Éªº¦ì¸m°ª¤F¤@¨Ç¡A³oÓÂI´N¬O§AªÓ»HªºROM¡C
·í§A¨M©w¤F§A¤âªº³Ì§C¦ì¸m«á¡A¦A§â¤â©ï°ª2-3¤½¤À¡A³oÓ¬O§A½m±ÀÁ|®Éªº²z·Q³Ì§CÂI¡C³o¼Ë¥i¥H´£¨Ñ§A¤@¨Ç½w½ÄªºªÅ¶¡¡A·í§A¥Î«Ü«ªº«¶q©Î¬O²Ö±o®ÉÔ¡A¤£·|¹L«×©Ô¨ìªÓ»H¡C
ÁöµM«Ü¦h¤H·|»¡¡A§A¥²¶·ºÉ¶q¥Î³Ì¤jªº°Ê§@¨Ó°V½m¡A¤~·|¦³¤O¡A°V½m¤~¦³®Ä¡A¦ý¬O³oºØ»¡ªk¬O¨S¦³®Ú¾Úªº¡Cª«²zªvÀø®v©Î¬O¹B°Ê¬ì¾Ç®a³£ª¾¹D¡A§A¥Î¥ô¦ó¨¤«×¨Ó§@°V½m¡A¦b³oÓ¨¤«×¥[´î¢°¢´«×ªº½d³ò¤º¡A§A³£¥i¥H¦³¬Û¦Pªº¤O¶q¡C´«¥y¸Ü»¡¡A§A¦pªG°V½mªº®ÉÔ¡AÃö¸`¬¡°Êªº¨¤«×¬O15--75«×¡A¨º»ò§A±q0¨ì90«×³£·|¦³¬Û¦Pªº¤O¶q¡C³o´N¬OÂå¥ÍÌ°V½m¦b°V½m¨ü¶ËªºªÓ»H©Î½¥»\¡A¦Ó¯àÁקK°Ê¨ì·|µhªº¨¤«×¡A¤S¯à¹F¨ì°V½m®ÄªGªº¹D²z¡C
°V½m®É«O«ù¦b§AªºROM¸Ì±¦³¤°»ò«n©Ê¡H¦]¬°¦pªG§AªºÃö¸`Ån©Ô¨ìªº¸Ü¡AÃö¸`Ån´N¤£¯à¦A«O«ùªÓ»HªºÃ©w¡A°µ¦UºØ¹B°Ê®É¡A¹³´åªa¡A¥´±Æ²y´N®e©ö³y¦¨ªÓ»HÃö¸`ªº¯kµh©Î¨ü¶Ë¡C¦Ó¥BªÓÃö¸`©Ô¨ìªº¸Ü¡A¤H´N¤£¯à·Pı¨ìªÓ»Hªº·Ç½T¦ì¸m»P°Ê§@¡A³o¹ï»Ýn·Ç½T©Êªº¹B°Ê¡A¹³³\¦h²yÃþ¹B°Ê¡A³£·|³y¦¨¼vÅT¡C
Paul Chek MSS, HHP, NMT is an internationally recognized lecturer and
consultant. He is the founder of the Corrective High-performance Exercise
Kinesiology Certification Program. Paul Chek’s Gym Instructor Video Series is
loaded with information on how to safely and effectively lift weights. For more
information on his seminars, videos, consulting appointments or products, or to
find a C.H.E.K certified intern in your area, call 1-800-552-8789. Web page:
www.paulchekseminars.com
¡@