激活訓練

攀巖是一項動用很多肌肉群，讓全身活動的運動。所以攀巖者需要旋轉脊柱和胳膊，但是這些動作會讓拮抗肌得不到鍛煉。拮抗肌的作用是在攀爬時對抗主發力肌。拮抗肌的鍛煉能在攀爬時保護身體不受傷。

激活訓練利用了阻力帶的彈性加強攀爬時拮抗肌的鍛煉。超過44%的攀爬受傷都發生在手部，很多都是由于下半身錯誤的動作導致的，因此對于下半身拮抗肌的訓練是非常必要的。

下一頁展示了如何在下半身纏繞阻力帶來鍛煉臀部肌肉，以提高攀爬時的穩定性。同時展示了如何交叉阻力帶來增強肩部，肘部和手腕的拮抗肌。

激活訓練

介紹

這個訓練最好在攀巖前和攀巖后進行，能夠緩解肌肉的過度使用。兩腳分開站立。將阻力帶拉緊站在上面。將阻力帶的剩余部分穿過A：在小腿前交叉。B：繞過大腿交叉。C：再繞到前面交叉。D：旋轉掌面朝向自己。E：纏繞手指向下，再纏繞手掌。F:保持這個姿勢。

能起到什么作用

增強了臀部，肩胛，肩膀，肘部和手腕的拮抗肌，防止受傷并能提高攀爬水平。

練習頻率

保持30秒，重復3-5組。

NOTES

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NOTES

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