【运动伤害】为何攀岩者多会有驼背的现象?（ZT）

africayouth

作者﹕林裕馨<span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><span style="mso-spacerun: yes">&nbsp;&nbsp; </span></span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">转自台湾<span class="t_tag" onclick="tagshow(event)" href="tag.php?name=%E6%94%80%E5%B2%A9">攀岩</span>数据库</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><o:p></o:p></span>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><o:p><font face="宋体">&nbsp;</font></o:p></span></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"><font face="宋体">　　<strong><font size="4">原因在于背肌太弱。</font></strong></font></span></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"><strong></strong></span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><o:p></o:p></span><font face="宋体">&nbsp;</font></p>
<p><font face="宋体"><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">　　许多人在长期攀岩之后都会遇到这种问题</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">, </span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">发现自己的仪态有所变化。这是因为攀岩的时候</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">, </span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">我们通常会收缩胸肌及大圆肌</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">,</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">以提供力量</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">,</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">控制身体的动向</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">, </span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">这使得反向肌</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">-----</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">背肌相对地被拉扯使其肌纤维愈发细长</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">, </span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">再加上攀岩者长时期对背部肌肉的忽视</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">,</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">未加以<span class="t_tag" onclick="tagshow(event)" href="tag.php?name=%E8%AE%AD%E7%BB%83">训练</span></span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">, </span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">使得背部肌肉相形之下较为细长而乏力</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">. </span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">驼背的情况于焉产生。</span></font></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"></span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><o:p></o:p></span><font face="宋体">&nbsp;</font></p>
<p><font face="宋体"><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">　　体形的改变其实并非重点</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">, </span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">最令人担忧的是</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">,</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">一旦肌肉组织生长不均衡</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">, </span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">会对肩膀造成不良的影响</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">. </span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">肩关节的周围有许多用以固定关节的肌群。 若有较弱的肌群无法抗衡较强肌群的收缩力</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">, </span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">则较强的肌群会将肱体朝特定方向拉动</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">, </span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">使肱骨上端的球面撞进关节窝</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">,</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">刺激到神经</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">,</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">产生疼痛</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">. </span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">许多攀岩者会经历类似的<span class="t_tag" onclick="tagshow(event)" href="tag.php?name=%E8%BF%90%E5%8A%A8%E4%BC%A4%E5%AE%B3">运动伤害</span></span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">.</span></font></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><o:p></o:p></span><font face="宋体">&nbsp;</font></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"><font face="宋体">　　<strong><font color="#000000" size="4">避免的方法很简单，即多训练背肌。</font></strong></font></span></p>
<p><strong><font color="#000000" face="宋体"><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"></span></font></strong>&nbsp;</p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"><font face="宋体">　　训练的方法可请教专业的物理治疗师及健身教练。</font></span></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"></span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><o:p></o:p></span><font face="宋体">&nbsp;</font></p>
<p><font face="宋体"><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">　　在此提供一个方式：</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><o:p></o:p></span></font></p>
<p><font face="宋体"><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">　　身体呈伏地挺身的起式</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">,</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">但双手置于椅面上</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">. </span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">双手不离椅面</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">,</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">一边肩膀下沉</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">,</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">再回复原位两边肩膀交换做</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">.<o:p></o:p></span></font></p>
<p><font face="宋体"><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">　　你也可以选则保持原姿势动至一段时间</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">, </span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">一样对背部肌肉有帮助</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">.</span></font></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><o:p></o:p></span><font face="宋体">&nbsp;</font></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"><font face="宋体">　　但是有的朋友表示，攀岩时多会明显感受到大圆肌和小圆肌变壮，却不见胸肌变大。因此应当是背肌太壮，过于肥大所致，而非背肌太弱。我相信大部分的朋友也有此感受。我特地去请教一位物理治疗师，而她本人也攀岩五年之久。现将结果整理于下︰</font></span></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"></span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><o:p></o:p></span><font face="宋体">&nbsp;</font></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"><font face="宋体">　　影响驼背的因素很多。而每个人的站姿、骨胳的结构和生活的型态，都会使每个人驼背的状况及修正的方式有所不同。这里仅就攀岩一项因素作讨论。</font></span></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"></span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><o:p></o:p></span><font face="宋体">&nbsp;</font></p>
<p><font face="宋体"><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">　　挺胸直背需要背肌收缩，胸肌伸展。</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">(</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">当然还包括下背部肌肉、腹肌和下颏肌肉的配合。</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">)</span></font></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><o:p></o:p></span><font face="宋体">&nbsp;</font></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"><font face="宋体">　　攀岩的确会同时使胸肌和背肌变得强壮，但诚如我原文章所述，通常攀岩者的背肌「相较于」胸肌是较弱的，且为配合胸肌的收缩而伸展，肌纤维愈发细长。长久下来这种两肩向内、胸肌收缩的运动方式，便是造成驼背体型的原因之之一。而欲有直挺的腰背，需要背肌的收缩，且正是靠那在攀岩者身上看似强壮的大小圆肌。</font></span></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"></span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><o:p></o:p></span><font face="宋体">&nbsp;</font></p>
<p><font face="宋体"><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">　　这不禁令人疑惑，看起来较强壮的大小圆肌为何说是无力收缩</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">?</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">而另一方面，若真是胸肌较强壮，为何看起来不发达</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">?</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">岂非自相矛盾</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">?</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">这些正是因为用力型态的问题。</span></font></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"></span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><o:p></o:p></span><font face="宋体">&nbsp;</font></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"><font face="宋体">　　肌肉会适应身体的运动状态而调整用力的方式。也就是说，身体在某种姿势下需要用力，肌肉就会在那特定的状态下特别有力。攀岩时的动作多是胸部收缩，双肩向前，胸肌也就在那种身体向后弓的状态下特别有力。攀岩时把身体拉近岩墙或作锁住的动作时，大小圆肌也是强烈收缩，你甚至可以清楚看见其它攀岩者分明的背肌线条。但以上皆不表示你在挺直腰背时，它们能有效地因应你的要求。也就是说，对于挺直腰背这个动作而言，你的背肌是不够力的，你胸肌的伸展也是不足的。</font></span></p>
<p><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN"></span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US"><o:p></o:p></span><font face="宋体">&nbsp;</font></p>
<p><font face="宋体"><span>　　而大多数的人在改善背肌的收缩能力之后，驼背也会有所改善。但也诚如前述，每个人的情况是不同的，所以需要改进的部位也不一定只有一处。上篇文章的作者指出训练胸肌会有帮助，这也是有可能的。因为多数训练胸肌的动作对于胸肌的伸展是有帮助的。<strong>另外要彻底地训练背肌，反向的仰卧起坐很合适。即俯卧(</strong></span><strong><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">面朝下</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">)</span><span>双手放脑后，起身离地约三十公分，维持动作三十秒至一分钟。</span></strong></font></p>
<p><strong><span><o:p></o:p></span></strong><font size="4" face="宋体">&nbsp;</font></p>
<p><font face="宋体"><font size="4"><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">　　<strong>要注意的是，欲改善驼背的训练是着重于肌肉的耐力而非爆发力，不要作太激烈的重量训练</strong></span><strong><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">(</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">重量不要太重</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">,</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">每个动作反复</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">8-12</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">下</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">,</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">做</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">3-4</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">组</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="EN-US">)</span><span style="FONT-FAMILY: SimSun; COLOR: #333333; FONT-SIZE: 14pt; mso-fareast-language: ZH-CN" lang="ZH-CN">。同时，改善需要时间，也要随时注意自己在攀岩以外的站姿、坐姿。</span></strong></font></font></p>

Jason

攀岩小赵

虎行