Specific Scripts / Body-Workouts and Stretching

Important Rules For Body-Workouts / Charts of Stretching Workouts / Charts of Workouts, That Can Make You Sick / Example of a standized Warming-Program / Body-Workouts

               Exsample of a standardized Warming–Up Program

Perform: At least 2 – 3 x a week. To be done before every Weight-practice (KA / K-max) or extensive Endurance – training on the C-II.
目標: 每週至少2-3次。必需在每次的重量訓練(KA/K-MAX)或大量 c-II 耐力訓練之前。

System / 方法








 力量訓練 (特別是身體肌肉部分)


Stretching / 伸展:

Prerequisite and Technique of stretching / 首要的伸展技巧

-You should know which muscle/area you want to stretch. 了解所要伸展的是那個部份的肌肉

-There should be a comfortable stretching-pain during the stretching. 伸展時,應是很舒服的感覺。

-Relieve of the muscles with slow and long lasting stretching (No fast and jerky movements) 放鬆肌肉時, 應緩慢且維持較長的時間。不可有太快或是不平穩的動作

-Relaxed and calm breathing during the workouts (even during the strengthening workouts)

Perform / 動作執行:

a)Take in the initial stretching position, which means, that the muscle you would like to      stretch, will be pre-stretched as far as it is possible without pain. 每個開始的姿勢,都從所要伸展的肌肉上開始,便可以在實際伸展開始前即開始伸展的效果。一旦伸展開始後,也 不會有疼痛的感覺。

b) Isometric stretching of the muscle/ muscle-group for at least 8 seconds.
As resistance use the own hand, the wall … or a partner. 肌肉或肌肉群等量伸展至少維持8秒鐘。而抵抗力量的方式可用自己的手,牆壁或是同伴。

c) Conscious relaxing of the contracted muscles for at least 2 – 3 seconds. 緊縮神經的放鬆至少維持2-3秒。

d)Passive continued stretching of the prepared muscles with the own hand, other hands, wall …for about 5 seconds. 對特定肌肉對背動持續的伸展,可用自己的手,他人的手,或是牆壁,維持大約5秒。

e)Relaxation 變換伸展方向。

f) Change of the side


Workouts / 伸展練習:

1) Side-neck-muscles / 頸側肌

Initial position: standing position, one hand grips over the head towards the temple area 起始姿勢: 站立,一手將頭向舉手的方向傾

a) Initial stretching position = maximal side-inclination (shoulders horizontal). 起始伸展姿勢= 最大的側部傾斜(與肩膀平行)

b) Tension against the resistance of the own hand 肩膀的緊繃和手的抗力相對

c) Relaxing 放鬆

d) Stretching with simultaneously traction of the arm, that was unloaded before. 伸展時,另一隻手會同時受到牽引



2) Broad back-muscle and delta-muscle / 大片背肌和三角肌

Initial position: Standing position, one upper arm nearly horizontal in front of the trunk, the hand grips over the opposite shoulder. The other hand grips the opposite elbow 起始動作: 站立,一手上臂舉置胸前,幾乎與地面平行,前臂伸過肩膀。另一隻手則捉住彎曲的手肘。

a) Initial stretching position = Elbows as far as possible towards the opposite shoulder (shoulders horizontal).
起初伸展動作= 手肘盡可能彎向另一邊的肩膀, 肩膀則要打平。

b) Tension against the resistance of the own hand 手肘與另一隻手相抗。

c) Relaxing 放鬆

d) Stretching through tearing of the holding towards the front-outside. 握住彎曲的手,向前方伸展。


3) Elbow-tractor and shoulder blades / 手肘牽引及肩胛骨

Initial position: Standing position, one upper arm lifted vertically, the elbow is maximal
inflected, the hand is between the shoulder blades. 起始姿勢:站立,一手的上臂垂直,且手肘彎到最大。手掌置於肩胛骨之間。

a) Initial stretching position = Upper arm close to the ear. 起始伸展姿勢=上臂靠近耳朵

b) Tension against the resistance of the own hand. 彎曲的手和另一隻手相抗

c) Relaxing 放鬆

d) Stretching through tearing of the holding towards the upside-inside. 握住彎曲的手肘,向上伸展。


4) Front breast-muscles /  前胸肌

Initial position: Transverse stand at the wall in step position. The arm posted horizontal backwards at the wall, the opened hand lies on the wall. Horizontal body-stance. The outside foot and wall-side shoulder at the wall. 起始姿勢:身體於牆壁呈直角站立,雙手打開一步寬。靠牆的手臂與地面平行貼於牆上。 身體直立。往牆上靠。

a) Initial stretching position =. Tension in the shoulder, in the upper arm and in the side of the upper body that shows to the wall. 起始伸展姿勢=肩膀,上臂以及靠將的上部身體都感到緊縮

b) Tension through pressing of the hand against the wall. 將手往牆上壓

c) Relaxing 放鬆

d) Stretching through pre-traction of the hip-joint on the wall-side with isochronic retract of the outside shoulder. 先從靠牆的臀關節收縮,及離牆較遠的肩膀等量的再收縮,完成伸展。


5) Lower arm-muscles / 前臂肌

a) Bench-position, 90 degree in shoulder - , knee - and hip-angles. The hands are relaxed open and introverted. The fingers are showing to the knees. 彎曲姿勢,肩膀,膝蓋以及臀部與地面成90度垂直。手放鬆,手掌往內指血膝 蓋

b) Tension through pressing the hands against the floor. 手掌下壓的力量與地面相抗

c) Relaxing 放鬆

d) Stretching through retraction of the hip towards the heels. The hands are fixed on the floor. 伸展運動的完成,從臀部往腳跟的收縮,而手則貼於地面。


6) Ham - ,back-muscles and side-muscles of the abdominal and back 臀肌,腹背肌,腹側肌

Initial position: Dorsal position, one leg 90 degrees inflected in the knee-angle. 起始姿勢:平躺。一隻腳膝蓋呈90度彎曲,跨過另一腳上





a) Overlay of the inflected leg over the other thigh bone. Both shoulder blades remain on the floor.

b) Stretching by using the effect of gravity and with little help of the hand. Lasting: 20 to 30 seconds. 伸展完成是重力的影響以及一點手的力量。這個姿勢維持約20-30秒


7)Anterior thigh bone-muscles and hip flexor / 前大腿肌以及屈臀

Initial position: Standing on one leg, trunk upright, the other leg is inflected backwards-up. The involved hand grips back to the ankle joint. 起始姿勢: 單腳站立,身體打直,另一隻腳往後彎曲。

a) Initial stretching position = Hip joint stretched forwards as far as possible. The leg in a maximum angle, the foot is torn towards the shoulder. 起始伸展姿勢=臀部關節儘可能的伸展。腿彎到最大的角度,腳則指血肩膀方向。

b) Tension against the resistance of the hand. 與手的壓力相抗

c) Relaxing 放鬆

d) Stretching through tearing of the holding hand towards the shoulders with isochronic steering of the hips.


8) Posterior thigh bone / 後大腿骨

Initial position: Dorsal position 起始姿勢: 平躺

a) Lifting of one, in the knee joint inflected, leg until reaching vertical position. Both hands are fixing the leg through holding of the thigh bone below the knee. 單手微彎舉起至垂直姿勢。雙手抱住膝蓋下方的大腿骨。

b) Stretching through lifting of the lower leg until reaching the vertical position. Maximation through lowering of the toes. 伸展至小腿也達垂直姿勢。腿垂直時,腳姆指向下彎。


9) Internal thigh bone-muscles / 鼠蹊部

Initial position: Squat-seat, trunk upright, soles pressed together. The hands are gripping over the ankle joints, the lower arms are pressing against the inside of lower leg and thigh bone.

a) Initial stretching position = maximum lateral diverge of the inclined legs. 起始伸展姿勢=彎曲的雙腿達向下壓至最大平橫面

b) Tension ( closing ) of the legs against the resistance of the arms. 腿和手之間相抗

c) Relaxing 放鬆

d) Stretching through pressing the arms down against the legs. 伸展是經雙臂將雙腿向下壓


10) Long and short sural muscles / 長短腿肌

Initial position: Step position in front of the wall, the anterior foot is stepped with the toes against the wall. Both heals are on the floor. The anterior leg is easily declined in the knee. The hands are propping in height of the head against the wall. 起始姿勢:雙腳前後打開成步伐狀,雙手成垂直向牆壁壓。前腳以姆指站立。兩腳跟著地。前腳膝蓋很容易就沒力。雙手與 頭同高抵著牆壁。

a) Initial stretching position = extension of the hip-joint as far as possible towards the wall, the heal of the posterior leg remains on the floor. 起始伸展姿勢=臀關節儘可能的向牆壁推。後腿的腳跟維持在地面上。

b) Tension through pressing of the posterior foot onto the floor. 抗力來自於後腳對地面的相抗

c) Relaxing 放鬆

d) Stretching through steering of the hips towards the wall with isochronic inclination of the anterior knee-joint. 伸展由臀部往牆壁的操控,同時前腳膝關節的傾斜。

                                                                                                                                       Joern Grosskopf / Wu Pei-Ling, 2.2000