# 靜態拉伸

靜態拉伸就是把自己的身體擺放到關節活動度極限位置附近，然後保持這個動作持續10-30秒左右，感受到肌纖維被拉伸的感覺即可。例如側壓腿這個動作就屬於靜態伸展。其實我們生活中常說的"拉筋"、"壓腿"等動作都屬於靜態拉伸。

靜態拉伸有助於將運動完成後處於緊繃狀態的肌肉恢復成原本狀態，並且靜態拉伸還能加速恢復肌肉原本的彈性、減少酸脹疼痛、避免運動傷害，讓肌肉線條更修長！若是在訓練後沒有好好拉伸肌肉，肌束很可能就會越練越短，最後變成一塊突出的肌肉，這樣的話還得花更多時間去進行拉伸！

目前有許多科學研究的實驗表明，賽前進行靜態伸展會影響力量、最大主動收縮、平衡和反應時間，而且並沒有預防傷害的作用，所以一般建議訓練前進行動態拉伸、訓練後進行靜態拉伸。


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