單腳屈膝橋式 Cook Bridge (Knee to Chest Bridge)

橋式(Bridge)是瑜伽或是訓練中很常見的動作,但不是把臀部推的愈高愈好,而是讓肩膀至膝蓋保持直線,收縮臀肌,放鬆大腿後側的肌肉。但常見的問題可能在於髖關節推太高,而造成背部的過度伸展(拱背),在ACE網站的"Glute Bridge“文章中有特別的提醒,而單腳屈膝橋式可能更會發生背部過度伸展的狀況。

在《Anatomy for Runners》中有看到了一個「Knee to chest bridge」的動作,書上是這樣介紹的:

Improve glute max recruitment while eliminating the change of arching the spine. Pull in your right knee, holding it against your chest. Keeping your head and shoulder blades on the floor, push up with left leg into a bridge position while keeping your right leg against you. Push up, keeping the pelvis level, then lower yourself down.

(消除進行橋式時,脊椎會造成拱形的狀況,改善臀大肌徵召的情形。)

這個動作亦稱為「Cook Bridge」或是「Cook hip lift」,在Core Connections: The Bridge也有看到關於這個動作的介紹:

The Cook Bridge involves hugging one knee to the chest and then lifting the hips and pelvis, perhaps just a few inches. By hugging the knee in toward the chest we limit lumbar extension and demand that the gluteus initiate hip extension rather than the low back. The Cook lift keeps the lumbar spine in neutral (a hallmark of core training) and isolates the glutes.

(將膝蓋抱往胸口的方式,限制腰椎延展,並且要求臀肌來啟動髖關節進行延展動作。此外,Cook lift可以保持脊椎的中正並且獨立出臀肌來進行訓練。)

因此若對於臀肌的驅動並是這麼熟悉的朋友,在練習單腳屈膝橋式時,或許可以,放顆網球或保特瓶在膝蓋與胸口之間,利用臀部的屈肌來保持膝蓋與胸口的靠近(切記,不建議用手把膝蓋抱到靠近胸口,而是藉由髖屈用力把腳去靠近胸口),同時也限制腰椎的動作。此外,髖關節上抬的幅度不會太大的唷。

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