Giải Phẫu Học Về Giãn Cơ

by Arnold G. Nelson

Cuốn sách “Giải phẫu học về giãn cơ” cung cấp những hướng dẫn được minh họa sinh động, giúp bạn cải thiện sự linh hoạt và sức mạnh cơ bắp.

Cuốn sách đã bán hơn 250.000 bản trên toàn thế giới. “Giải phẫu học về giãn cơ” giúp bạn hiểu tường tận từng bài tập giãn cơ, đồng thời tăng tính linh hoạt và cải thiện sức mạnh cơ bắp. Cuốn sách còn mở rộng, nâng cao hơn và cập nhật các thông tin mới sẽ chỉ dẫn cho bạn cách tăng cường phạm vi chuyển động, bổ sung các bài tập, tăng khả năng hồi phục và tối đa hóa hiệu quả của các động tác. Bạn cũng sẽ hiểu được chi tiết các ảnh hưởng từ mỗi bài tập giãn cơ đến cơ thể của mình.

“Giải phẫu học về giãn cơ” giống như một bản chụp X - quang cho từng động tác giãn cơ, hoàn thiện hơn. Bạn không chỉ có được hình ảnh minh họa đầy sinh động của các cơ khi hoạt động, mà còn nhận thấy rõ cách thức điều chỉnh tư thế trong khi tập để thay đổi trọng tâm tác động lên cơ bắp và độ khó, các động tác được biến thể giúp tăng tính an toàn và hiệu quả cho bài tập. Trọng tâm là Giãn cơ – cuốn sách nêu ra chi tiết trình tự và lợi ích của mỗi bài tập cũng như những lưu ý an toàn và các biến thể phù hợp theo cấp độ từng người.

Mỗi bài tập chỉ rõ cách thức giãn cơ, khi nào nên giãn cơ, các cơ được tác động chủ yếu và thứ yếu, các vùng cơ bắp nào được kích hoạt phụ trợ. Các chương trình giãn cơ đưa ra ba mức độ khó, trong đó có các động tác giãn cơ nhẹ có thể được dùng trong hỗ trợ phục hồi sau những cơn đau và chấn thương. Một chương mới về giãn cơ động bao gồm các bài tập hiệu quả nhất cho khởi động trong thể thao, còn một chương khác hướng dẫn cách tùy chỉnh chương trình tập luyện dựa trên nhu cầu riêng của từng người, kèm theo đó là chương trình giãn cơ tĩnh thụ động đã được chứng minh là có tác dụng hạ đường huyết.

Đặc biệt, với các vận động viên chuyên nghiệp, cuốn sách có ích cho 23 môn thể thao (chạy bộ, bơi lội, đạp xe, võ thuật, bóng đá, bóng rổ, chơi golf, ) giúp các vận động viên tăng cường tính linh hoạt, đồng thời hạn chế những chấn thương trong tập luyện.

Dù với mục tiêu tăng sự linh hoạt, cải thiện hiệu suất trong thể thao hay giảm đau và căng cơ, “Giải phẫu học về giãn cơ” chính là quyển sách hướng dẫn trực quan các kỹ thuật giãn cơ chính xác dành cho bạn.

Giá sản phẩm trên Tiki đã bao gồm thuế theo luật hiện hành. Tuy nhiên tuỳ vào từng loại sản phẩm hoặc phương thức, địa chỉ giao hàng mà có thể phát sinh thêm chi phí khác như phí vận chuyển, phụ phí hàng cồng kềnh, ...

Genres: Fitness, Health, Nonfiction, Reference, Sports, Textbooks, Ebooks

408 pages, Paperback

First published November 16, 2006

Reviews

[DeAnna · Rating 3 out of 5]

This is a neat book for people that are into anatomy or are working on very muscle-specific problems and want to understand specifically how a stretch affects a muscle and muscle group.

The illustrations are very well done, showing the muscles that are impacted by each stretch. It is organized by the general region of the body then broken down by stretch, which is typically aimed at specific muscle groups.

This has been a great book for me as a bodyworker because I often come across a tight muscle on someone who then wants to know how to stretch it. It is a great reference for being able to show them a picture of the muscle and a stretch at the same time.

I am only giving this 3 stars for a couple of reasons. First of all, I think there are more useful books for people that don't want all the anatomical specifics that the book has. Second, the book doesn't have a muscle index...the main thing that the book offers is its reference to specific muscles, but there is no way to look that muscle up in the back. I think the whole book maybe more useful if it actually were just a listing of specific muscles with an illustration of the best appropriate stretch.

Lastly, there are some subtle differences in stretches that don't come across in this book because it is not muscle-specific enough. For example, the calf has two muscles in it, the gastrocnemius and the soleus...the book does not show the two seperate stretches for these muscles that I would recommend, instead it includes them both in the same muscle group on the same stretch.

[Samantha Penrose · Rating 3 out of 5]

Learn to properly stretch your;
neck
shoulders, back and chest
arms, wrists and hands
lower trunk
hips
knees and thighs
feet and calves

Each stretch has;
An adequate illustration of someone in the stretch position
An excellent description of how to perform the stretch
A list of the most-stretched muscles and the lesser stretched muscles
Tips for increasing, decreasing the stretch

I don't like that they never talk about breathing. Breathing is so important to stretching....

[Terri · Rating 5 out of 5]

A clean, uncomplicated lay out with excellent diagrams showing the stretching exercises, the names of all the muscles each exercise stretches and an internal view of all the muscles and ligaments being worked (see cover for example).
The neck stretches and hip stretches have already worked a treat, although some of the hip stretches looked tailored more for strippers! At least the diagrams make it look that way. (of course I jest)
The beauty of stretching everyday as opposed to yoga sessions, for me, is that you can stretch your whole body in 15 minutes and then off about your day. Each stretch requires a mere 10 to 15 second hold, with 10 seconds between each stretch.
You want to get limber and feel fresh for the day ahead? Have a stiff neck or back or hips? Try stretching exercises. They are so quick and many of them will give immediate release to tight muscles.

[Erin · Rating 3 out of 5]

Not technical or extremely detailed, but very good info for anyone to have. Lots of pictures that show how to stretch particular muscles and the action of those muscles. I think anyone with tight muscles or anyone who stretches should check it out.

[Elle · Rating 2 out of 5]

A very specific and academic type book.

Good if you have a specific muscle problem, or just love to know about how your individual muscles function. Bad if you just want to improve your over all flexibility or want a quick guide to what needs to be stretched after your quick work out.

[Peg Seay · Rating 5 out of 5]

My go-to reference for stretching. I regularly suggest this book to my (massage) clients and students.

[. · Rating 1 out of 5]

Don't waste your time and money. Youtube is much better for this topic.

[Ginny Burge · Rating 3 out of 5]

However, evidence suggests that regular stretching for a minimum of 10 minutes three or four days a week results in increased inherent flexibility, strength, power, and strength endurance as well as improved mobility and maintenance of blood glucose and glycated hemoglobin. Thus, static stretching is most eftective after a workout.

Hip pain that occurs one or two days after activity that uses the hip external rotator muscles extensively is caused by damage to both the muscle and the connective tissues in and around the muscle. Unfortunately, the hip external rotator muscles are small and usually weak and as such are not strengthened during typical strength-training activities. Therefore, stretching these muscles before and after the activity may help decrease this soreness and increase their strength.

Sudden force application can lead to whiplash injuries in the worst case scenario-whiplash can sever the vertebral arteries and force the dens into the brain's medulla oblongata, causing death.

[Donia Jaffal]

الكتاب اللي خلّصتوا اليوم مستوحى من كورس الanatomy اللي عم باخدو ومن تمارين التمدّد اللي عم واضب عليها.
روّاد الأندية الرياضيّة والرياضيين بيعرفوا انّو عادةً في نوعين من التمارين:
١- الكارديو اللي بيحسّن الدورة الدمويّة وبيحرق كالوريز
٢- تمارين القوّة وحمل الأثقال اللي بتبني الكتلة العضليّة.

هيدا الكتاب بيحكي عن نوع مهمل هوي تمارين التمدّد اللي بتزيد مرونة العضلات وبتساعد بالوقاية من الإصابات ، وبساعد على تقليل وجع العضلات ، وبتحسّن الكفاءة في جميع الأنشطة البدنية و بتوفّر سهولة في حركات الجسم والأنشطة اليومية.

بالكتاب في عدد من التمارين لكل عضلة بالجسم، وطريقة تطبيق التمرين.
اللي رح يضيع بأسماء العضلات في يقطّع عنهن، الصور كتير بفيدوا لنعرف نطبّق التمرين.
هيدا كتاب تطبيقي، تمارين التمدّد اذا انعملت ١٠ دقايق بالنهار بتعمل فرق.

[Sean · Rating 5 out of 5]

Introduced me to the concept of dynamic stretching, e.g. stretching through quick movements rather then bend and hold positions.

Contains stretching programs for mobility and sport-specific programs.

Very well-illustrated, minimal but complete descriptions, easy to follow, nothing that requires a partner, and nothing that I considered extreme.

I do stretching as part of my regular exercise routine and used this book to find out if there were any holes in my practice. It's also a good reference for targeting sore spots any reader might have.

[Matthew · Rating 5 out of 5]

Laid out in a way that lends itself very well to either quick reference or a full read through. Everyone who plays sports knows that stretching is "good," but it's fascinating to connect all the dots of individual stretches into a cohesive picture of what our bodies are really doing when we move. This book was pretty simple and explained most of the discipline-specific vocabulary, so it helped me out a lot!

[Anh Tran · Rating 4 out of 5]

This book is well organized and well written with the clarity of thought that is refreshing. I think I tried most of the exercises in the book due to years of working out. That's why I could read it in an hour. For beginners or someone who has no idea about body anatomy, this book is very useful. You will understand the body anatomy and how to choose which exercises before and after your main workout depends on the muscles you want to train.

[Sydney · Rating 4 out of 5]

This was a very easy to understand book about stretching the different muscles of the body. Modifications were provided for different scenarios and the images were clear and easy to see. A good review for those who have a foundational or working knowledge of anatomy, and easy enough for beginners to understand as well.

[Carson Candela · Rating 4 out of 5]

I actually read the third edition, but it was very informative. It provides a lot of stretching examples and info about how stretching improves more than just flexibility but also strength endurance and can lower blood glucose levels. It provides programs for mobility and many different sports. My stretching routine will definitely change thanks to this book!

[Allan Martell · Rating 4 out of 5]

Comprehensive but it plans are too long

I love having my this long compendium of stretches and suggested guides. Unfortunately, It would take up to am hour to follow the authors recommended programs in full. That's not practical.

[Chen Wu · Rating 5 out of 5]

A great guide to understand how the human body works and most importantly, for those who do regular exercise and has a great chance of getting injury over time, how to take care of the machine.

RTFM!!

[M31 · Rating 3 out of 5]

Un buen recopilatorio de estiramientos y movimientos funcionales.
Si bien no ofrece un planteamiento detallado de como integrar los ejercicios en un rutina de entreno, los consejos y detalles están muy bien planteados. Las imágenes son una delicia.

[Joy Perrin · Rating 5 out of 5]

Very good

The only stretching book I need. Within 40 minutes of picking up the book, I was able to read the intro, look through the stretches, and identify a routine that fits my needs. Fantastic content. Well-organized and well-written.

[Rada · Rating 4 out of 5]

This is what my sore muscles need to prevent injury. I really liked all the pictures showing how the muscles stretch.

[Renee(Reneesramblings) · Rating 4 out of 5]

As someone with a home gym who is dedicated to my morning time with my exercise equipment, it pains me to say that I have not incorporated a good stretching routine into my program. I found Stretching Anatomy to be a highly detailed and descriptive book that covers the numerous benefits of stretching. At first, I thought maybe this was too detailed, but after reading and trying the various stretches, I found I actually enjoyed knowing more about my muscles, joints, and ligaments.
As an example, even the light stretching I did in the past did not focus on my feet. I wouldn't have even thought that was a thing, and yet, it is. Did you know that the Beginner Seated Toe Extension Stretch can alleviate tightness in the muscles on the top of the foot? I didn't and certainly never considered these muscles to be used less and therefore, less strong.
Every stretch covered in the book provides useful information on how to do it properly and well as the benefits. I've had neck surgery and the muscles are often tight. By following the recommended stretches, I have greatly improved my flexibility and overall feel much better. A great guide to stretching and something that I should have read before.

[Paul Parkinson]

helpful and adds some different stretches read over several checkout renewals

[Cătălin Bogdan · Rating 5 out of 5]

Carte cu ilustratii detaliate ale exercitiilor de stretching a fiecarei grupe musculare si explicatii exacte ale modului lor de executare

[Zamfir Andrei · Rating 4 out of 5]

Ar fi ajutat mai multe diagrame, poze etc. Prea mult scris, greu de vizualizat (mai ales pentru cineva care citeste pentru prima oara o carte de anatomie).

[Allen Martin · Rating 3 out of 5]

Good reference book

[Zey Seeker]

Skimming

[Rose Hillen · Rating 4 out of 5]

Read for school. Good resource

[Sharon · Rating 4 out of 5]

Detailed information about stretching and its benefits. We all need to stretch more!

[CR · Rating 4 out of 5]

My ARC of this wasn't all that well done but the illustrations of what I could see were done well if you understand that. I liked how in-depth this book went and I will be using a lot of this to stretch for work etc.

[Carola · Rating 3 out of 5]

La elongación es fundamental en nuestras vidas, al despertarnos, mientras trabajamos, al salir del trabajo, antes y después del ejercicio. Pero nadie le da importancia, ni siquiera los profesores de educación física.

[Dachokie · Rating 5 out of 5]

Wonderful Addition to an Essential Series …

This book was reviewed as part of Amazon's Vine program which included a free advance copy of the book.

I have been enamored with the “Anatomy” series of sports training books ever since I purchased “Strength Training Anatomy” many years ago. As a former nationally-ranked powerlifter and occasional bodybuilder, I found the anatomical presentation of how the body works for specific lifts not only educational but valuable in preventing injury. The book’s successful “anatomy” format has spawned numerous subsequent volumes that address a variety of athletic activities ranging from dance to cycling. STRETCHING ANATOMY provides an excellent view of how specific stretches impact the body. I feel this book is probably more valuable and universal than the other sport-specific volumes.

STRETCHING ANATOMY is organized into chapters dedicated to specified major joint stretches, from top to bottom:

- Neck
- Shoulders, back and chest
- Arms, wrist and hands
- Lower trunk
- Hips
- Knees and thighs
- Feet and calves

The visual format used throughout the book is an illustration of a specific stretch being performed with only the affected areas being shown anatomically (like an x-ray of muscles). All affected muscles are named and color-coded to indicate the impact of the stretch: red = most stretched, pink = less stretched, white = affected connective tissues (ligaments). Below each illustration is a step-by-step explanation of the stretch’s execution and a listing of the most-affected and less-affected muscles. Each stretch ends with notes that enhance the understanding of the particular stretch, execution tips and why it is practical and beneficial. When applicable, variations to some of the stretches are included in the notes. The graphics and text combination is a one-two punch that reinforces comprehension throughout the book. A subsequent chapter details more dynamic stretches, separate from the major joint chapters.

The book’s final chapter is dedicated to customizing stretching programs and includes a handy chart that identifies sport-specific stretches (football, gymnastics, running, etc.).

While my competitive powerlifting/bodybuilding days are past me, lifting heavy weights is still part of my workout regimen, but stretching has become an essential aspect of that regimen as well (especially now that I’m in my late 40s). I found the book’s greatest benefit is as tool to assist me in addressing muscle soreness or with warm-ups prior to lifting by pin-pointing the crucial areas. I credit the illustrations with giving me a better understanding as to how many of the stretches work. STRETCHING ANATOMY proves to be a great go-to resource for almost anyone (of any age) interested in health/exercise. Seeing how stretches impact specific muscle-groups allows for easy and more-assured targeting of specific areas.