讲点武德

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.

如果想要翘臀，就不要久坐。 久坐，会让一个认真训练的人的每一次臀冲、硬拉、壶铃摇摆的汗水化为软塌塌的屁股。 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 01:17 我们在本期聊的“屁股死了”指的是哪种状态？ 07:54 简单的臀部力量自测 12:12 坐多屁股就开始死了？ 22:07 死臀综合征是怎么坐出来的 25:13 即使都处于久坐状态，女性的屁股普遍更塌陷一些，是错觉吗？ 29:00 除了让屁股变塌，久坐还有哪些影响（盆底肌、腘绳肌、坐骨结节滑囊炎） 44:34 怎么能抢救一下死去的屁股？ 参考文献 [1] Monitoring the biomechanical and physiological effects of postural changes during leisure chair sitting. J Tissue Viability. 2018 Feb;27(1):16-22. doi: 10.1016/j.jtv.2017.10.001. Epub 2017 Oct 12. PMID: 29054302. [2] Establishing Normative Values and Clinician Assessment Accuracy for the Single Leg Bridge Endurance Test. Int J Sports Phys Ther. 2026 Jan 1;21(1):34-40. doi: 10.26603/001c.154592. PMID: 41488382; PMCID: PMC12758938. [3] Extended sitting can cause hamstring tightness. Saudi Journal of Sports Medicine. 17. 110. doi: 10.4103/sjsm.sjsm_5_17. [4] 3D anatomy and deformation of the seated buttocks. J Tissue Viability. 2015 May;24(2):51-61. doi: 10.1016/j.jtv.2015.03.003. Epub 2015 Apr 2. PMID: 25935874. [5] Ischial tuberosities and ischial callosities. American Journal of Physical Anthropology. doi: 10.1002/AJPA.1330400309 [6] Sitting biomechanics Part I: Review of the literature. Journal of Manipulative and Physiological Therapeutics, 22(9), 594–609. doi: 10.1016/S0161-4754(99)70020-5

运动不只能强身塑形，居然还能改造大脑、提升脑力！今天来聊一聊运动如何改变大脑，什么样的运动对大脑功能的改善更有效。 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 01:27 运动控制和运动层级 06:06 不同大脑功能的发育阶段和时间窗口 11:11 不同运动的复杂程度 17:34 成年之后，运动对大脑功能的提升作用 22:26 运动对大脑工作效率的改善，和对BDNF（脑源性神经营养因子）的刺激作用 36:24 对于长期运动的选择建议 41:52 不同运动形式和运动时长的选择建议 参考文献 [1] BOLDRINI M, FULMORE C A, TARTT A N, et al. Human hippocampal neurogenesis persists throughout aging[J]. Cell Stem Cell, 2018, 22(4): 589-599.e5. DOI: 10.1016/j.stem.2018.03.015 [2] TERREROS-RONCAL J, MORENO-JIMENEZ E P, FLOR-GARCIA M, et al. Impact of neurodegenerative diseases on human adult hippocampal neurogenesis[J]. Science, 2021, 374(6571): 1106-1113. DOI: 10.1126/science.abl5163 [3] BULL F C, AL-ANSARI S S, BIDDLE S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour[J]. British Journal of Sports Medicine, 2020, 54(24): 1451-1462. DOI: 10.1136/bjsports-2020-102955 [4] ALTMAN J, DAS G D. Autoradiographic and histological evidence of postnatal hippocampal neurogenesis in rats[J]. The Journal of Comparative Neurology, 1965, 124(3): 319-335. DOI: 10.1002/cne.901240303 [5] ERIKSSON P S, PERFILIEVA E, BJORK-ERIKSSON T, et al. Neurogenesis in the adult human hippocampus[J]. Nature Medicine, 1998, 4(11): 1313-1317. DOI: 10.1038/3305 [6] SORRELLS S F, PAREDES M F, CEBRIAN-SILLA A, et al. Human hippocampal neurogenesis drops sharply in children to undetectable levels in adults[J]. Nature, 2018, 555(7696): 377-381. DOI: 10.1038/nature25975 [7] PEDERSEN B K, STEENSBERG A, FISCHER C, et al. Searching for the exercise factor: is IL-6 a candidate?[J]. Journal of Muscle Research and Cell Motility, 2003, 24(2-3): 113-119. DOI: 10.1023/a:1026070911202 [8] EGAN M F, KOJIMA M, CALLICOTT J H, et al. The BDNF val66met polymorphism affects activity-dependent secretion of BDNF and human memory and hippocampal function[J]. Cell, 2003, 112(2): 257-269. DOI: 10.1016/s0092-8674(03)00035-7 [9] CARRO E, NUNEZ A, BUSIGUINA S, et al. Circulating insulin-like growth factor I mediates effects of exercise on the brain[J]. The Journal of Neuroscience, 2000, 20(8): 2926-2933. DOI: 10.1523/JNEUROSCI.20-08-02926.2000 [10] FABEL K, TAM B, KAUFER D, et al. VEGF is necessary for exercise-induced adult hippocampal neurogenesis[J]. European Journal of Neuroscience, 2003, 18(10): 2803-2812. DOI: 10.1111/j.1460-9568.2003.03041.x [11] SLEIMAN S F, HENRY J, AL-HADDAD R, et al. Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body beta-hydroxybutyrate[J]. eLife, 2016, 5: e15092. DOI: 10.7554/eLife.15092 [12] POLACCHINI A, METELLI G, FRANCAVILLA R, et al. A method for reproducible measurements of serum BDNF: comparison of the performance of six commercial assays[J]. Scientific Reports, 2015, 5: 17989. DOI: 10.1038/srep17989 [13] MOON H Y, BECKE A, BERRON D, et al. Running-induced systemic cathepsin B secretion is associated with memory function[J]. Cell Metabolism, 2016, 24(2): 332-340. DOI: 10.1016/j.cmet.2016.05.025 [14] WRANN C D, WHITE J P, SALOGIANNNIS J, et al. Exercise induces hippocampal BDNF through a PGC-1α/FNDC5 pathway[J]. Cell Metabolism, 2013, 18(5): 649-659. DOI: 10.1016/j.cmet.2013.09.008 [15] LOURENCO M V, FROZZA R L, DE FREITAS G B, et al. Exercise-linked FNDC5/irisin rescues synaptic plasticity and memory defects in Alzheimer's models[J]. Nature Medicine, 2019, 25(1): 165-175. DOI: 10.1038/s41591-018-0275-4 [16] MIKKELSEN K, STOJANOVSKA L, POLENAKOVIC M, et al. Exercise and mental health[J]. Maturitas, 2017, 106: 48-56. DOI: 10.1016/j.maturitas.2017.09.003 [17] CHANG Y K, LABBAN J D, GAPIN J I, et al. The effects of acute exercise on cognitive performance: a meta-analysis[J]. Brain Research, 2012, 1453: 87-101. DOI: 10.1016/j.brainres.2012.02.068 [18] MULLER P, REHFELD K, SCHMICKER M, et al. Evolution of neuroplasticity in response to physical activity in old age: the case for dancing[J]. Frontiers in Aging Neuroscience, 2017, 9: 56. DOI: 10.3389/fnagi.2017.00056 [19] RAICHLEN D A, FOSTER A D, GERDEMAN G L, et al. Wired to run: exercise-induced endocannabinoid signaling in humans and cursorial mammals with implications for the runner's high[J]. The Journal of Experimental Biology, 2012, 215(Pt 8): 1331-1336. DOI: 10.1242/jeb.063677 [20] ERICKSON K I, VOSS M W, PRAKASH R S, et al. Exercise training increases size of hippocampus and improves memory[J]. Proceedings of the National Academy of Sciences of the United States of America, 2011, 108(7): 3017-3022. DOI: 10.1073/pnas.1015950108 [21] DOMINGOS C, PEGO J M, SANTOS N C. Effects of physical activity on brain function and structure in older adults: A systematic review[J]. Behavioural Brain Research, 2021, 402: 113061. DOI: 10.1016/j.bbr.2020.113061 [22] LIU-AMBROSE T, NAGAMATSU L S, GRAF P, et al. Resistance training and executive functions: a 12-month randomized controlled trial[J]. Archives of Internal Medicine, 2010, 170(2): 170-178. DOI: 10.1001/archinternmed.2009.494 [23] TSUKAMOTO H, SUGA T, TAKENAKA S, et al. Greater impact of acute high-intensity interval exercise on post-exercise executive function compared to moderate-intensity continuous exercise[J]. Physiology & Behavior, 2016, 155: 224-230. DOI: 10.1016/j.physbeh.2015.12.021 [24] COETSEE C, TERBLANCHE E. The effect of three different exercise training modalities on cognitive and physical function in a healthy older population[J]. European Review of Aging and Physical Activity, 2017, 14: 13. DOI: 10.1186/s11556-017-0183-5 [25] COLCOMBE S, KRAMER A F. Fitness effects on the cognitive function of older adults: a meta-analytic study[J]. Psychological Science, 2003, 14(2): 125-130. DOI: 10.1111/1467-9280.t01-1-01430 [26] ERICKSON K I, HILLMAN C, STILLMAN C M, et al. Physical activity, cognition, and brain outcomes: a review of the 2018 Physical Activity Guidelines[J]. Medicine and Science in Sports and Exercise, 2019, 51(6): 1242-1251. DOI: 10.1249/MSS.0000000000001936

感谢健康调味松鲜鲜对本期节目的支持。 松鲜鲜，是一家2020年创立的健康调味品牌，全线产品生产过程不额外添加化学提鲜剂、不添加白砂糖和多余添加剂，坚持减钠、控糖、成分自然的健康理念。品类主要涵盖松茸调味料、酱油、蚝油、复合调味汁四大类，为中国家庭提供健康且好吃的减钠调味解决方案。 【为什么我们想推荐松鲜鲜减钠组合？】点击链接购买：[点我购买] • 松鲜鲜松茸调味料：【集减钠增鲜于一身】控制日常总钠摄入！鲜味来自松茸、10种果蔬和自然发酵食材，适合有减钠需求的家庭。 • 松鲜鲜减钠一品鲜酱油：【真减钠不减鲜】松鲜鲜不是靠兑水来减钠，通过电渗析技术过滤钠离子，比普通酱油钠含量更低，同时不额外添加化学提鲜剂还能保留酱香和醇厚的滋味，不论蘸食、红烧、蒸菜怎么做都健康好吃。 很多人运动时髋部 “啪” 一声响，跳舞、骑车、瑜伽、跑步更常见。但并非所有弹响都会导致后续的问题，要区分弹响的位置、触发机制、类型等等；不做任何区分就说“弹响”一定有问题，是在制造焦虑。 01:57 出现什么样的症状叫弹响髋 03:15 这个现象很常见吗？ 06:45 三种类型的弹响髋 14:14 一分钟自测自己是哪种弹响髋 18:48 好好的一个人，怎么就开始有弹响髋了 23:14 髂腰肌在什么位置，有什么功能？如何放松它？ 30:39 除了舞者之外，还有哪些人容易出现 37:14 出现弹响髋之后，自己可以做些什么 参考文献 [1] Juker D, McGill S, Kropf P. Quantitative intramuscular myoelectric activity of lumbar portions of psoas and the abdominal wall during cycling[J]. Journal of Applied Biomechanics, 1998, 14:428-438. [2] Allen W C, Cope R. Coxa saltans: the snapping hip revisited[J]. Journal of the American Academy of Orthopaedic Surgeons, 1995, 3(5):303-308. [3] Cramer H, Krucoff C, Dobos G. Adverse events associated with yoga: a systematic review of published case reports and case series[J]. PLOS ONE, 2013, 8(10):e75515. [4] Little T L, Mansoor J. Low back pain associated with internal snapping hip syndrome in a competitive cyclist[J]. British Journal of Sports Medicine, 2008, 42(4):308-309. [5] Nolton E C, Ambegaonkar J P. Recognizing and managing snapping hip syndrome in dancers[J]. Medical Problems of Performing Artists, 2018, 33(4):286-291. [6] Sajko S, Stuber K. Psoas Major: a case report and review of its anatomy, biomechanics, and clinical implications[J]. Journal of the Canadian Chiropractic Association, 2009, 53(4):311-318. [7] Clancy W G. Runners’ injuries Part two. Evaluation and treatment of specific injuries[J]. The American Journal of Sports Medicine, 1980, 8(4):287-289. [8] Byrd J W T. Snapping hip[J]. Operative Techniques in Sports Medicine, 2005, 13(1):46-54. [9] Walker P, Ellis E, Scofield J, et al. Snapping hip syndrome: a comprehensive update[J]. Orthopedic Reviews, 2021, 13(1):25088.