065 既然拉伸不能瘦腿，那还有必要做吗？

拉伸有用，但有附加条件，位置（解剖结构、拮抗肌）、强度、频率均做到精准的拉伸才是对整体健康、预防运动损伤、提升运动表现有用的身体活动方式。 欢迎大家加入听友群，可以添加小助理微信：daxiongnizaiganma，小助理会将您拉进听友群中 02:34 既然拉伸不能瘦小腿，那拉伸还有什么作用呢 04:46 拉伸更适合在什么时候进行？运动前为啥不适合拉伸？ 11:31 拉伸拉的是关节还是肌肉？ 17:10 顶级运动员都不进行拉伸吗？ 20:15 拉伸对降低运动损伤发生率有作用吗？ 27:16 柔韧性指什么？和关节活动度说的是一回事吗？ 31:59 拉伸的三个层级 42:22 什么时候应该进行拉伸？怎么判断自己需不需要拉伸？ 49:32 忍受疼痛是拉伸时必须经历的吗？ 55:38 柔韧性已经特别好的人，还应该坚持拉伸吗？ 参考文献 1.Gleim, G. and M. McHugh, Flexibility and Its Effects on Sports Injury and Performance. Sports Medicine, 1997. 24(5): p. 289-299. 2.Herzog, W., Mechanisms of enhanced force production in lengthening (eccentric) muscle contractions. J Appl Physiol (1985), 2014. 116(11): p. 1407-17. 3.Magid, A. and D.J. Law, Myofibrils bear most of the resting tension in frog skeletal muscle. Science, 1985. 230(4731): p. 1280-2. 4.Horowits, R., E.S. Kempner, M.E. Bisher, and R.J. Podolsky, A physiological role for titin and nebulin in skeletal muscle. Nature, 1986. 323(6084): p. 160-4. 5.McHugh, M.P., S.P. Magnusson, G.W. Gleim, and J.A. Nicholas, Viscoelastic stress relaxation in human skeletal muscle. Med Sci Sports Exerc, 1992. 24(12): p. 1375-82. 6.Rubini, E.C., A.L. Costa, and P.S. Gomes, The effects of stretching on strength performance. Sports Med, 2007. 37(3): p. 213-24. 7.Herbert, R.D. and M. de Noronha, Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev, 2007(4): p. Cd004577. 8.Yeung, S.S., E.W. Yeung, and L.D. Gillespie, Interventions for preventing lower limb soft-tissue running injuries. Cochrane Database Syst Rev, 2011(7): p. Cd001256. 9.Shrier, I., Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 1999. 9(4): p. 221. 10. WARNEKE K, THOMAS E, BLAZEVICH A J, et al. Practical recommendations on stretching exercise: A Delphi consensus statement of international research experts[J]. Journal of Sport and Health Science, 2025, 14: 101067. doi.org/10.1016/j.jshs.2025.101067. 在小宇宙查看该单集文稿