Article
SKIP以下肌肉略過
前臂屈指肌，前臂伸指肌，二頭肌，肱肌，三頭肌，三角肌前中後，斜方肌，腹直肌，腹外斜肌，
小腿腓腸肌，大腿股四頭肌(前大腿)
不含大腿股二頭肌(後大腿)
剩下最難的分伸展，訓練兩部份
預計報紙完成時間最少半年，應備份防止遊戲突然倒閉
主頁Hip Exercises
http://www.exrx.net/Lists/ExList/HipsWt.html#Gluteus
Stretch伸展部份
1.Gluteus Maximus臀大肌
Glute Stretch臀部肌肉伸展
Lying 最舒服
Lying Glute Stretch
Seated 最方便
Seated Glute Stretch (chair)
2. Hip Abductors 髖外展肌肉
Stretch (Gluteus Medius & Minimus)臀中肌 & 臀小肌
Lying Crossover Stretch
Stretch (Tensor Fasciae Latae) 阔筋膜张肌
阔筋膜张肌（tensor fasciae latae），股部（又叫大腿）的深筋膜较为发达，特称阔筋膜。
阔筋膜外侧特别厚，形成一条扁袋状结构，叫骼胫束（Iliotibial Band）
Standing
Standing Iliotibial Stretch
入門版
進階版
Squatting
Squatting Iliotibial Stretch
入門版
進階版
相關疾病
髂脛Iliotibial 束band 症候群 syndrome (ITBS)
據推測, 有在跑步的人, 其實可能有高達四分之一的人可能都有過這個問題, 其它的運動, 像是騎自行車騎比較遠程和上下坡的人, 足球員, 軍人..等, 也滿常會發生這個問題的。相反的, 它完全不會發生在不運動的人身上。
髂徑束症候群(Iliotibial band syndrome, ITBS)最主要的發生原因就是"過度使用"。
3. Hip Flexors 髖關節屈肌
Stretch (Iliopsoas) 髂腰肌=髂肌Iliacus muscle + 腰肌Psoas
Standing Hip Flexor Stretch
Kneeling Hip Flexor Stretch
Lying Hip Flexor Stretch
Lever Hip Flexor Stretch
Stretch (Tensor Fasciae Latae)阔筋膜张肌 同上
3(深層外旋肌Deep Hip External Rotators)
Lying
Lying Hip External Rotator Stretch
Seated
Seated Hip External Rotator Stretch
梨狀肌Piriformis
Lying Piriformis Stretch
Seated Piriformis Stretch
相關疾病
梨狀肌症候群（Piriformis Syndrome）是一種神經肌肉疾病，當梨狀肌受到外力撞擊引起損傷、或長久坐姿不良、過度運動，導致梨狀肌過度使用，使坐骨神經受壓迫，出現類似坐骨神經痛症狀，因此又稱為「假性坐骨神經痛」。
翹二郎腿或是大腿外轉張開的坐姿(如盤腿坐)，就是梨狀肌是收縮產生的動作。芭蕾舞者雙膝外張掂腳尖行進，也都是靠雙側梨狀肌收縮來完成；另外需要行進急停轉換方向的運動，也會使用到梨狀肌，也較容易會有梨狀肌症候群。
醫師除了詢問病史之外，另外會配合一些理學檢查來區別梨狀肌症候群(假性坐骨神經痛)或神經根刺激所引起的坐骨神經痛：
訓練部份
Body Weight Exercise
參考資料 關鍵字
彈響髖和其復健運動計劃
跑步愛好者必須了解的髂脛束症候群(itbs)
5個放鬆動作 讓你的髂脛束不緊繃
X型腿 genu valgum
自然站立的時候，身體重量會落在足內側。
X型腿不是一種簡單的結構異常，他有可能是原發性的，也有可能是繼發性的。
原發性:
骨盆的原因導致的X型腿。
女性骨盆寬度大，前傾角度大5-8度
繼發性:
足部的原因導致的X型腿。
脛骨的原因導致的X型腿。
放鬆大腿內側 內收肌群 (用泡沫軸)
強化大腿內側 外旋肌群 (用彈力帶)
o型腿 genu varum
o型腿 膝內翻內收 脛骨內旋
膝關節內外側副韌帶是膝關節內外側角度的穩定結構。當外側副韌帶松弛的情況下，內側副韌帶偏大的力量就會牽拉小腿脛骨向內側旋轉，形成膝內翻。
由此可見，認為膝內翻都是骨頭彎了，是一種誤解。
自然站立的時候，身體重量會落在足外側。
原發性:
小孩子由於髖臼不穩以及軟骨化在3-4歲之前一般都會有輕度的O型腿，但隨著年齡的增長，下肢力量足夠強壯在爬行，走動的過程中，雙腿會重新發展正確的力線來承重。
股骨內旋型的0型腿治療思路
1、松解，牽拉臀中小肌，闊筋膜張肌，髂脛束
2、訓練髂腰肌離心能力；訓練臀部
3、矯正膝超伸，矯正扁平足
4、步態矯正
類型2
這類人會發現膝關節髕骨軌跡相對向外，股骨外旋，常見於足球運動員以及其他長時間跑跳等運動項目。一般此類人會代償至 外八字腳 扁平足 足外翻等等
放鬆大外側髂脛束 (用泡沫軸)
放鬆大腿內側外旋肌群
強化大腿內側內收肌群
膝超伸
肘關節如何調整？
膝關節如何調整？
膝關節就複雜點。首先要保持足底有力有彈性，跟著就是加強大腿後側肌群（幗繩肌），臀大肌，大腿前側肌（股四頭肌）的力量，同時也要把小腿後側，大腿前側的肌肉鬆解激活。
可能導致的問題 ：
膝外翻或內翻都破壞了膝關節的正常力的分布，使關節一側所受的應力增大，對側相對減少，同時由於下肢力線的改變，髕骨、股骨之間的摩擦增加。這樣時間一長，還會引起膝關節行走時疼痛，關節的活動也受到影響，容易導致骨膝關節炎，足底筋膜炎 。
並且在運動過程中（落地，急停）的內側韌帶容易出現急性損傷
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Bonus times (7 years ago)
About the game:
USA as a world power? In E-Sim it is possible!
In E-Sim we have a huge, living world, which is a mirror copy of the Earth. Well, maybe not completely mirrored, because the balance of power in this virtual world looks a bit different than in real life. In E-Sim, USA does not have to be a world superpower, It can be efficiently managed as a much smaller country that has entrepreneurial citizens that support it's foundation. Everything depends on the players themselves and how they decide to shape the political map of the game.
Work for the good of your country and see it rise to an empire.
Activities in this game are divided into several modules. First is the economy as a citizen in a country of your choice you must work to earn money, which you will get to spend for example, on food or purchase of weapons which are critical for your progress as a fighter. You will work in either private companies which are owned by players or government companies which are owned by the state. After progressing in the game you will finally get the opportunity to set up your own business and hire other players. If it prospers, we can even change it into a joint-stock company and enter the stock market and get even more money in this way.
In E-Sim, international wars are nothing out of the ordinary.
Become an influential politician.
The second module is a politics. Just like in real life politics in E-Sim are an extremely powerful tool that can be used for your own purposes. From time to time there are elections in the game in which you will not only vote, but also have the ability to run for the head of the party you're in. You can also apply for congress, where once elected you will be given the right to vote on laws proposed by your fellow congress members or your president and propose laws yourself. Voting on laws is important for your country as it can shape the lives of those around you. You can also try to become the head of a given party, and even take part in presidential elections and decide on the shape of the foreign policy of a given state (for example, who to declare war on). Career in politics is obviously not easy and in order to succeed in it, you have to have a good plan and compete for the votes of voters.
You can go bankrupt or become a rich man while playing the stock market.
The international war.
The last and probably the most important module is military. In E-Sim, countries are constantly fighting each other for control over territories which in return grant them access to more valuable raw materials. For this purpose, they form alliances, they fight international wars, but they also have to deal with, for example, uprisings in conquered countries or civil wars, which may explode on their territory. You can also take part in these clashes, although you are also given the opportunity to lead a life as a pacifist who focuses on other activities in the game (for example, running a successful newspaper or selling products).
At the auction you can sell or buy your dream inventory.
E-Sim is a unique browser game. It's creators ensured realistic representation of the mechanisms present in the real world and gave all power to the players who shape the image of the virtual Earth according to their own. So come and join them and help your country achieve its full potential.
Invest, produce and sell - be an entrepreneur in E-Sim.
Take part in numerous events for the E-Sim community.