激活训练
攀岩是一项动用很多肌肉群，让全身活动的运动。所以攀岩者需要旋转脊柱和胳膊，但是这些动作会让拮抗肌得不到锻炼。拮抗肌的作用是在攀爬时对抗主发力肌。拮抗肌的锻炼能在攀爬时保护身体不受伤。
虚弱的拮抗肌导致的不良姿势
强壮的拮抗肌带来的舒展的姿势
激活训练利用了阻力带的弹性加强攀爬时拮抗肌的锻炼。超过44%的攀爬受伤都发生在手部，很多都是由于下半身错误的动作导致的，因此对于下半身拮抗肌的训练是非常必要的。
下一页展示了如何在下半身缠绕阻力带来锻炼臀部肌肉，以提高攀爬时的稳定性。同时展示了如何交叉阻力带来增强肩部，肘部和手腕的拮抗肌。
激活训练
介绍
这个训练最好在攀岩前和攀岩后进行，能够缓解肌肉的过度使用。两脚分开站立。将阻力带拉紧站在上面。将阻力带的剩余部分穿过A：在小腿前交叉。B：绕过大腿交叉。C：再绕到前面交叉。D：旋转掌面朝向自己。E：缠绕手指向下，再缠绕手掌。F:保持这个姿势。
能起到什么作用
增强了臀部，肩胛，肩膀，肘部和手腕的拮抗肌，防止受伤并能提高攀爬水平。
练习频率
保持30秒，重复3-5组。
A
B
C
D
E
F
NOTES
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NOTES
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