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发帖数: 9013 | 1 刚看到的，本来以为挂在单杠上，随便挂会就好了。
关键是，挂在上面，深呼吸，绷紧肌肉，HOLD， 放松 （和relaxed into stretch的方
法一样）
http://stronglifts.com/spinal-decompression-procedure-for-incre
Your spine gets a lot of compression from daily activities & strength
training:
Sitting on your chair for long periods
Heavy Front Squats
Heavy Deadlifts
The spinal decompression procedure increases your spinal health & mobility
by
restoring its original length.
Procedure for Spinal Decompressions. You’ll need a pull-up bar to perform
the spinal decompression procedure. Next:
Hang from your pull-up bar
Relax all muscles, especially the trunk muscles
Hold for as long as you can
The longer you hang, the better. I perform the spinal decompression
procedure
for at least 5 minutes. I know what you’re thinking: my grip can’t hold
for
that long.
Spinal Decompression & Grip. I never use straps. Except when doing spinal
decompressions. Straps will allow you to hang on the pull-up bar for
extended
periods of time, without your grip giving out.
Choose nylon-type lifting straps, they are more durable. Or lifting hook
straps.
Relaxing the Trunk Muscles. To decompress your spine properly, you need to
relax your trunk muscles.
Hang from the pull-up bar
Inhale deeply
Hold your breath
Tighten every muscle in you body as hard as you can
Hold the tension for about 5 seconds
Suddenly let all the air go along with the tension
下次SQUAT，DL间隙可以坐坐，应该对脊椎有好处 |
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