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（已翻译）Lesson 3 - Stretches for Rock Climbers, When/Why to Stretch
本帖最后由 steven 于 2009-9-30 00:13 编辑
The Benefits of Regular Stretching for Improved Climbing Performance
Regular stretching can improve rock climbing performance. Learn the benefits of stretching, when to stretch for climbing, and five specific climbing stretching exercises.
Despite scientific evidence supporting the benefits of regular stretching, rock climbers often fail to take advantage of stretching to improve their climbing performance. In this article, learn exactly why to stretch for rock climbing, the best time to stretch for climbing, and five specific stretching exercises with particular relevance for rock climbers.
Why to Stretch for Rock Climbing
Studies have shown that people who follow strength training workouts with stretching exercises can gain almost 20 percent more strength than those who only strength train. Additionally, rock climbers who stretch regularly can develop a greater range of motion and active flexibility (such as high-stepping to a climbing foot hold), enabling them to better reach and utilize critical climbing hand holds and foot holds.
The Best Time to Do Stretches for Climbers
The old idea that stretching prior to exercise prevents injuries has largely been discredited by a number of studies. Instead, simply doing a light warm-up to get muscles primed for rock climbing is suggested, followed by stretching after the rock climbing session or climbing training session has been completed. Try to allot 20 minutes to half an hour after each rock climbing session for climbing stretching exercises to bolster strength and range of motion/active flexibility.
Simple Climbing Stretching Exercises
Below, find five descriptions of easy rock climbing stretches, accompanied by photographs, of the many potential stretches for climbers that can help improve rock climbing performance.
• The High-Step Stretch works active flexibility and range of motion for a critical rock climbing move. Start by trying to bring the foot up to a surface at or near waist level without assistance. Then, when the foot is on the surface, hold the stretch for 30 seconds (see Photo A). Repeat on the other side.
• The Forearm Stretch stretches out forearms and fingers (see Photo B). Try to hold the stretch for 15-30 seconds. Vary the stretch by taking each finger individually, then gently pulling it back and holding, as well as turning hands under to stretch the wrists/forearms in the other direction.
• The Kick-Out Stretch (Photo C), much like the High-Step Stretch, works active flexibility with a straight leg, which helps the rock climber more easily reach footholds that are far away. Just like the High-Step Stretch, kick the leg up to a surface near waist level (as high as possible without strain), and then hold the stretch for 30 seconds on each side.
• The Chest-Opening Stretch (Photo D) helps combat the commonly seen climber-hunchback posture by stretching out chest muscles while simultaneously stretching out numerous arm and shoulder muscles as well. Again, strive to hold the stretch for 30 seconds.
• The Achilles Stretch (Photo E) not only stretches the Achilles tendon, but also, stretches out abs, lower back, triceps, and shoulder muscles, targeting a number of muscle groups in a cat-like stretch. Hold for 30 seconds per side.
Stretch Regularly to Improve Climbing Performance
Studies have demonstrated that the benefits of regular stretching following a strength-building session include greater strength gains as well as an increased range of motion—both of which are keys to improved rock climbing performance. Start creating a climbing stretching routine with the five stretches for climbers explained above and pictured below.
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