资源描述：
《dynamic stretching - curriculum动态拉伸课程》由会员上传分享，免费在线阅读，更多相关内容在应用文档-天天文库。
1、DYNAMICSTRECHESDynamicmovementswilldevelopyourflexibility,balance,coordination,mobilityandstrength.Thewarm-upraisesthebodytemperature,increasesbloodflowtothemuscles,andlubricatesthejoints.Alwaysrememberwarm-uptostretch,donotstretchtowarm-up.Dynamicmovementsarethebestwaytoprepar
2、eyourbodyfordynamicworkouts.1.WALKINGHIGHKNEESPurpose:Toflexthehipsandshoulders,andstretchtheglutes,quads,lowerbackandshoulders.KeyPoints:·Driveyourkneesupashighaspossible.Variation:·Highkneespull: Sameasabove,butgrabyourkneeandpullitupandinwitheachstride.2.WALKINGLUNGEPurpose:
3、Tostretchtheglutes,hamstrings,hipflexorsandcalves.KeyPoints:·Positionyourhandsbehindyourheadwhilekeepingyoureyesfocusedforward.·Flexyourfrontkneeto90°andkeepyourbackkneefromstrikingtheground.3.WALKINGHIGHKNEELUNGEPurpose:Tostretchtheglutes,hamstrings,hipflexorsandcalves.KeyPoin
4、ts:·Thisdrillisperformedidenticaltothewalkinglunge,withtheexceptionofthehighkneeaction.·Positionyourhandsbehindyourheadwithyoureyesfocusedforward.·Flexyourfrontkneeto90°andkeepyourbackkneefromstrikingtheground.4.WALKINGSTRAIGHTLEGKICKSPurpose:Tostretchthehamstrings,calvesandlow
5、erback.KeyPoints:·Keepyourarmextendedoutparallelwiththeground.·Onyourfirstsetofthisdrillonlykickto75%capacity,andthenonyoursecondsetkicktofullcapacity.5.WALKINGSIDELUNGE,OVER&BACKPurpose:Tostretchthegroin,glutes,hamstrings,andankles.Procedure:·Keepyourtorsouprightandtakealongst
6、rideouttotheside.·Lungeoutbendingyourforwardkneeto90°whilekeepingyourtraillegstraight.·Loweryourhipsandshiftyourbodyweighttotheoppositeleg.·Recoverbybringingyourfeettogetherandstandingupright.6.RUNNINGBUTTKICKS(20reps)Purpose:Tostretchthequadricepsandhipflexors.KeyPoints:·Maint
7、ainaquick,yetshallowarmswing,keepyourelbowsat90°anddriveyourhandsfromchesttofronthippocket.7.RUNNINGHIGHKNEES(20reps)Purpose:Tostretchtheglutes,quads,lowbackandshoulders.8.RUNNINGCARIOCAPurpose:Tostretchtheabductors,adductors,glutes,anklesandhips.9.BACKPEDALPurpose:Tostretchthe
8、hipflexors,quadsandcalves.ARMSWINGS,FORWARDANDBACKPurp
