项目语言:JAVA
权限:read-only(如需更高权限请先加入项目)
Index: OrderDaoImpl.java
===================================================================
--- OrderDaoImpl.java (revision 0)
+++ OrderDaoImpl.java (revision 2)
@@ -0,0 +1,605 @@
+package cn.edu.zufedfc.dao.
+import java.sql.C
+import java.sql.PreparedS
+import java.sql.ResultS
+import java.sql.SQLE
+import java.sql.S
+import java.util.ArrayL
+import java.util.D
+import java.util.L
+import cn.edu.zufedfc.dao.db.DatabaseC
+import cn.edu.zufedfc.dao.intf.OrderD
+import cn.edu.zufedfc.dao.pojo.O
+import cn.edu.zufedfc.dao.pojo.vo.C
+import cn.edu.zufedfc.dao.pojo.vo.OrderVO;
+public class OrderDaoImpl implements OrderDao{
+ @Override
+ public List&Order& findOrderAll(String sql1) {
// TODO Auto-generated method stub
List&Order& orderList = new ArrayList&Order&();
Connection connection = DatabaseConnection.openConnection();
String sql = &select * from orders & + sql1 +& order by is_ok&;
Statement statement = connection.createStatement();
ResultSet resultSet = statement.executeQuery(sql);
while(resultSet.next()){
Order order = new Order();
order.setCkid(resultSet.getString(&ckid&));
order.setEid(resultSet.getString(&eid&));
order.setEname(resultSet.getString(&ename&));
order.setId(resultSet.getString(&id&));
order.setIs_ok(resultSet.getString(&is_ok&));
order.setJjaddr(resultSet.getString(&jjaddr&));
order.setJjname(resultSet.getString(&jjname&));
order.setJjemail(resultSet.getString(&jjemail&));
order.setJjphone(resultSet.getString(&jjphone&));
order.setPrice(resultSet.getString(&price&));
if(resultSet.getTimestamp(&senddate&) == null){
order.setSenddate(null);
order.setSenddate(new java.util.Date(resultSet.getTimestamp(&senddate&).getTime()));
order.setSjaddr(resultSet.getString(&sjaddr&));
if(resultSet.getTimestamp(&sjdate&) == null){
order.setSjdate(null);
order.setSjdate(new Date(resultSet.getTimestamp(&sjdate&).getTime()));
order.setSjemail(resultSet.getString(&sjemail&));
order.setSjname(resultSet.getString(&sjname&));
order.setSjphone(resultSet.getString(&sjphone&));
order.setVolume(resultSet.getString(&volume&));
order.setWeight(resultSet.getString(&weight&));
if(resultSet.getTimestamp(&edittime&) == null){
order.setEdittime(null);
order.setEdittime(new java.util.Date(resultSet.getTimestamp(&edittime&).getTime()));
orderList.add(order);
DatabaseConnection.closeResultSet(resultSet);
DatabaseConnection.closeStatement(statement);
DatabaseConnection.closeConneection(connection);
} catch (Exception e) {
e.printStackTrace();
return orderL
+ @Override
+ public OrderVO findOrderById(String id,String flag) {
// TODO Auto-generated method stub
OrderVO order = new OrderVO();
Connection connection = DatabaseConnection.openConnection();
String sql = &&;
if(flag == &0&){
sql = &select a.*,b.ckname from orders a LEFT JOIN ckxxs b ON b.ID=a.CKID where a.id = ?&;
}else if(flag == &1&){
sql = &select a.*,b.ckname from orders a LEFT JOIN ckxxs b ON b.ID=a.CKID where a.is_ok = '0' and a.id = ?&;
}else if(flag == &3&){
sql = &select a.* from orders a where a.id =?&;
PreparedStatement preparedStatement = connection.prepareStatement(sql);
preparedStatement.setString(1, id);
ResultSet resultSet = preparedStatement.executeQuery();
while(resultSet.next()){
order.setCkid(resultSet.getString(&ckid&));
order.setEid(resultSet.getString(&eid&));
order.setEname(resultSet.getString(&ename&));
order.setId(resultSet.getString(&id&));
order.setIs_ok(resultSet.getString(&is_ok&));
order.setJjaddr(resultSet.getString(&jjaddr&));
order.setJjname(resultSet.getString(&jjname&));
order.setJjemail(resultSet.getString(&jjemail&));
order.setJjphone(resultSet.getString(&jjphone&));
order.setPrice(resultSet.getString(&price&));
if(resultSet.getTimestamp(&senddate&) == null){
order.setSenddate(null);
order.setSenddate(new java.util.Date(resultSet.getTimestamp(&senddate&).getTime()));
order.setSjaddr(resultSet.getString(&sjaddr&));
if(resultSet.getTimestamp(&sjdate&) == null){
order.setSjdate(null);
order.setSjdate(new Date(resultSet.getTimestamp(&sjdate&).getTime()));
order.setSjemail(resultSet.getString(&sjemail&));
order.setSjname(resultSet.getString(&sjname&));
order.setSjphone(resultSet.getString(&sjphone&));
order.setVolume(resultSet.getString(&volume&));
order.setWeight(resultSet.getString(&weight&));
if(resultSet.getTimestamp(&edittime&) == null){
order.setEdittime(null);
order.setEdittime(new java.util.Date(resultSet.getTimestamp(&edittime&).getTime()));
if(!(&3&.equals(flag))){
order.setCkname(resultSet.getString(&ckname&));
} catch (Exception e) {
e.printStackTrace();
+ @Override
+ public int addOrder(OrderVO orderVO) {
// TODO Auto-generated method stub
int row = 0;
Connection connection = DatabaseConnection.openConnection();
String sql = &insert into orders(id,sjdate,senddate,jjname,jjphone,jjaddr,jjemail,sjname,sjphone,sjaddr,sjemail,price,weight,volume,eid,ename,is_ok,ckid,edittime) & +
& values(?,?,?,?,?,?,?,?,?,?,?,?,?,?,?,?,?,?,?)&;
PreparedStatement statement = connection.prepareStatement(sql);
statement.setString(1, orderVO.getId());
statement.setTimestamp(2, new java.sql.Timestamp(orderVO.getSjdate().getTime()));
statement.setTimestamp(3, new java.sql.Timestamp(orderVO.getSenddate().getTime()));
statement.setString(4, orderVO.getJjname());
statement.setString(5, orderVO.getJjphone());
statement.setString(6, orderVO.getJjaddr());
statement.setString(7, orderVO.getJjemail());
statement.setString(8, orderVO.getSjname());
statement.setString(9, orderVO.getSjphone());
statement.setString(10, orderVO.getSjaddr());
statement.setString(11, orderVO.getSjemail());
statement.setString(12, orderVO.getPrice());
statement.setString(13, orderVO.getWeight());
statement.setString(14, orderVO.getVolume());
statement.setString(15, orderVO.getEid());
statement.setString(16, orderVO.getEname());
statement.setString(17, orderVO.getIs_ok());
statement.setString(18, orderVO.getCkid());
statement.setTimestamp(19, new java.sql.Timestamp(orderVO.getEdittime().getTime()));
row = statement.executeUpdate();
DatabaseConnection.closeStatement(statement);
DatabaseConnection.closeConneection(connection);
} catch (Exception e) {
e.printStackTrace();
+ @Override
+ public int editOrderByid(OrderVO orderVO) {
// TODO Auto-generated method stub
int row = 0;
Connection connection = DatabaseConnection.openConnection();
String sql = &update orders set sjdate=?,senddate=?,jjname=?,jjphone=?,jjaddr=?,jjemail=?,sjname=?,sjphone=?,sjaddr=?,sjemail=?,price=?,weight=?,volume=?,eid=?,ename=?,is_ok=?,ckid=?,edittime=? & +
& where id = ?&;
PreparedStatement statement = connection.prepareStatement(sql);
statement.setTimestamp(1, new java.sql.Timestamp(orderVO.getSjdate().getTime()));
statement.setTimestamp(2, new java.sql.Timestamp(orderVO.getSenddate().getTime()));
statement.setString(3, orderVO.getJjname());
statement.setString(4, orderVO.getJjphone());
statement.setString(5, orderVO.getJjaddr());
statement.setString(6, orderVO.getJjemail());
statement.setString(7, orderVO.getSjname());
statement.setString(8, orderVO.getSjphone());
statement.setString(9, orderVO.getSjaddr());
statement.setString(10, orderVO.getSjemail());
statement.setString(11, orderVO.getPrice());
statement.setString(12, orderVO.getWeight());
statement.setString(13, orderVO.getVolume());
statement.setString(14, orderVO.getEid());
statement.setString(15, orderVO.getEname());
statement.setString(16, orderVO.getIs_ok());
statement.setString(17, orderVO.getCkid());
statement.setTimestamp(18, new java.sql.Timestamp(orderVO.getEdittime().getTime()));
statement.setString(19, orderVO.getId());
row = statement.executeUpdate();
DatabaseConnection.closeStatement(statement);
DatabaseConnection.closeConneection(connection);
} catch (Exception e) {
e.printStackTrace();
+ @Override
+ public int editCkidByid(String oidList, String ckidList) {
// TODO Auto-generated method stub
int row = 0;
List&String& OidList = new ArrayList&String&();
//列出要修该的id列表
int index = oidList.indexOf(&,&);
if(index == -1){
OidList.add(oidList);
String[] list1 = oidList.split(&,&);
for(int i=0;i&list1.i++){
OidList.add(list1[i]);
List&String& CkidList = new ArrayList&String&();
//列出要修该的CKid列表
index = ckidList.indexOf(&,&);
if(index == -1){
CkidList.add(ckidList);
String[] list2 = ckidList.split(&,&);
for(int i=0;i&list2.i++){
CkidList.add(list2[i]);
int size = OidList.size();
for(int i=0;i&i++){
Connection connection = DatabaseConnection.openConnection();
String sql = &update orders set ckid = ? where id = ?&;
PreparedStatement preparedStatement = connection.prepareStatement(sql);
preparedStatement.setString(1, CkidList.get(i));
preparedStatement.setString(2, OidList.get(i));
row += preparedStatement.executeUpdate();
DatabaseConnection.closeStatement(preparedStatement);
DatabaseConnection.closeConneection(connection);
} catch (Exception e) {
e.printStackTrace();
if(row == size){
+ @Override
+ public List&OrderVO& findOrderKCXXByeid(String eid) {
// TODO Auto-generated method stub
List&OrderVO& list = new ArrayList&OrderVO&();
Connection connection = DatabaseConnection.openConnection();
String sql = &select a.*,b.ckname from orders a,ckxxs b where a.CKID = b.ID and b.EMPLOYEES_ID like '&+eid+&,%' or b.EMPLOYEES_id like '%,&+eid+&,%' or b.EMPLOYEES_id like '%,&+eid+&'&;
Statement preparedStatement = connection.createStatement();
ResultSet resultSet = preparedStatement.executeQuery(sql);
while(resultSet.next()){
OrderVO order = new OrderVO();
order.setCkid(resultSet.getString(&ckid&));
order.setEid(resultSet.getString(&eid&));
order.setEname(resultSet.getString(&ename&));
order.setId(resultSet.getString(&id&));
order.setIs_ok(resultSet.getString(&is_ok&));
order.setJjaddr(resultSet.getString(&jjaddr&));
order.setJjname(resultSet.getString(&jjname&));
order.setJjemail(resultSet.getString(&jjemail&));
order.setJjphone(resultSet.getString(&jjphone&));
order.setPrice(resultSet.getString(&price&));
if(resultSet.getTimestamp(&senddate&) == null){
order.setSenddate(null);
order.setSenddate(new java.util.Date(resultSet.getTimestamp(&senddate&).getTime()));
order.setSjaddr(resultSet.getString(&sjaddr&));
if(resultSet.getTimestamp(&sjdate&) == null){
order.setSjdate(null);
order.setSjdate(new Date(resultSet.getTimestamp(&sjdate&).getTime()));
order.setSjemail(resultSet.getString(&sjemail&));
order.setSjname(resultSet.getString(&sjname&));
order.setSjphone(resultSet.getString(&sjphone&));
order.setVolume(resultSet.getString(&volume&));
order.setWeight(resultSet.getString(&weight&));
if(resultSet.getTimestamp(&edittime&) == null){
order.setEdittime(null);
order.setEdittime(new java.util.Date(resultSet.getTimestamp(&edittime&).getTime()));
order.setCkname(resultSet.getString(&ckname&));
list.add(order);
} catch (Exception e) {
e.printStackTrace();
+ @Override
+ public List&OrderVO& findOrderKCXXBykcid(String kcid) {
// TODO Auto-generated method stub
List&OrderVO& list = new ArrayList&OrderVO&();
Connection connection = DatabaseConnection.openConnection();
String sql = &select a.*,b.ckname from orders a,ckxxs b where a.CKID = b.ID and a.CKID = ?&;
PreparedStatement preparedStatement = connection.prepareStatement(sql);
preparedStatement.setString(1, kcid);
ResultSet resultSet = preparedStatement.executeQuery();
while(resultSet.next()){
OrderVO order = new OrderVO();
order.setCkid(resultSet.getString(&ckid&));
order.setEid(resultSet.getString(&eid&));
order.setEname(resultSet.getString(&ename&));
order.setId(resultSet.getString(&id&));
order.setIs_ok(resultSet.getString(&is_ok&));
order.setJjaddr(resultSet.getString(&jjaddr&));
order.setJjname(resultSet.getString(&jjname&));
order.setJjemail(resultSet.getString(&jjemail&));
order.setJjphone(resultSet.getString(&jjphone&));
order.setPrice(resultSet.getString(&price&));
if(resultSet.getTimestamp(&senddate&) == null){
order.setSenddate(null);
order.setSenddate(new java.util.Date(resultSet.getTimestamp(&senddate&).getTime()));
order.setSjaddr(resultSet.getString(&sjaddr&));
if(resultSet.getTimestamp(&sjdate&) == null){
order.setSjdate(null);
order.setSjdate(new Date(resultSet.getTimestamp(&sjdate&).getTime()));
order.setSjemail(resultSet.getString(&sjemail&));
order.setSjname(resultSet.getString(&sjname&));
order.setSjphone(resultSet.getString(&sjphone&));
order.setVolume(resultSet.getString(&volume&));
order.setWeight(resultSet.getString(&weight&));
if(resultSet.getTimestamp(&edittime&) == null){
order.setEdittime(null);
order.setEdittime(new java.util.Date(resultSet.getTimestamp(&edittime&).getTime()));
order.setCkname(resultSet.getString(&ckname&));
list.add(order);
} catch (Exception e) {
e.printStackTrace();
+ @Override
+ public OrderVO findOrderKCXXBykcidAndoid(String kcid, String id) {
// TODO Auto-generated method stub
OrderVO order = new OrderVO();
Connection connection = DatabaseConnection.openConnection();
String sql = &select a.*,b.ckname from orders a,ckxxs b where a.ckid = b.id and a.id = ? and a.ckid = ?&;
PreparedStatement preparedStatement = connection.prepareStatement(sql);
preparedStatement.setString(1, id);
preparedStatement.setString(2, kcid);
ResultSet resultSet = preparedStatement.executeQuery();
while(resultSet.next()){
order.setCkid(resultSet.getString(&ckid&));
order.setEid(resultSet.getString(&eid&));
order.setEname(resultSet.getString(&ename&));
order.setId(resultSet.getString(&id&));
order.setIs_ok(resultSet.getString(&is_ok&));
order.setJjaddr(resultSet.getString(&jjaddr&));
order.setJjname(resultSet.getString(&jjname&));
order.setJjemail(resultSet.getString(&jjemail&));
order.setJjphone(resultSet.getString(&jjphone&));
order.setPrice(resultSet.getString(&price&));
if(resultSet.getTimestamp(&senddate&) == null){
order.setSenddate(null);
order.setSenddate(new java.util.Date(resultSet.getTimestamp(&senddate&).getTime()));
order.setSjaddr(resultSet.getString(&sjaddr&));
if(resultSet.getTimestamp(&sjdate&) == null){
order.setSjdate(null);
order.setSjdate(new Date(resultSet.getTimestamp(&sjdate&).getTime()));
order.setSjemail(resultSet.getString(&sjemail&));
order.setSjname(resultSet.getString(&sjname&));
order.setSjphone(resultSet.getString(&sjphone&));
order.setVolume(resultSet.getString(&volume&));
order.setWeight(resultSet.getString(&weight&));
if(resultSet.getTimestamp(&edittime&) == null){
order.setEdittime(null);
order.setEdittime(new java.util.Date(resultSet.getTimestamp(&edittime&).getTime()));
order.setCkname(resultSet.getString(&ckname&));
} catch (Exception e) {
e.printStackTrace();
+ @Override
+ public String findCkidByeid(String id) {
// TODO Auto-generated method stub
String ckid = &&;
Connection connection = DatabaseConnection.openConnection();
String sql = &select * from ckxxs where EMPLOYEES_ID like '%& + id + &%'&;
Statement statement = connection.createStatement();
ResultSet resultSet = statement.executeQuery(sql);
while(resultSet.next()){
ckid = resultSet.getString(&id&);
} catch (Exception e) {
e.printStackTrace();
+ @Override
+ public List&Ckstat& findCKxx() {
// TODO Auto-generated method stub
List&Ckstat& list = new ArrayList&Ckstat&();
Connection connection = DatabaseConnection.openConnection();
String sql = &SELECT a.ckid,b.ckname,COUNT(*) as number FROM orders a,ckxxs b where a.CKID = b.ID GROUP BY a.CKID&;
Statement statement = connection.createStatement();
ResultSet resultSet = statement.executeQuery(sql);
while(resultSet.next()){
Ckstat ckstat = new Ckstat();
ckstat.setCkid(resultSet.getString(&ckid&));
ckstat.setCkname(resultSet.getString(&ckname&));
ckstat.setNumber(resultSet.getString(&number&));
list.add(ckstat);
} catch (Exception e) {
e.printStackTrace();
+ @Override
+ public void editOrderOver(String oid) {
// TODO Auto-generated method stub
Connection connection = DatabaseConnection.openConnection();
String sql = &update orders set ckid='',is_ok=1 where id=?&;
PreparedStatement preparedStatement = connection.prepareStatement(sql);
preparedStatement.setString(1, oid);
int row = preparedStatement.executeUpdate();
DatabaseConnection.closeStatement(preparedStatement);
DatabaseConnection.closeConneection(connection);
} catch (Exception e) {
e.printStackTrace();
+ @Override
+ public List&Order& findOrderByUid(String uid) {
// TODO Auto-generated method stub
List&Order& orderList = new ArrayList&Order&();
Connection connection = DatabaseConnection.openConnection();
String sql = &select * from orders where uid=?&;
PreparedStatement statement = connection.prepareStatement(sql);
statement.setString(1, uid);
ResultSet resultSet = statement.executeQuery();
while(resultSet.next()){
Order order = new Order();
order.setCkid(resultSet.getString(&ckid&));
order.setEid(resultSet.getString(&eid&));
order.setEname(resultSet.getString(&ename&));
order.setId(resultSet.getString(&id&));
order.setIs_ok(resultSet.getString(&is_ok&));
order.setJjaddr(resultSet.getString(&jjaddr&));
order.setJjname(resultSet.getString(&jjname&));
order.setJjemail(resultSet.getString(&jjemail&));
order.setJjphone(resultSet.getString(&jjphone&));
order.setPrice(resultSet.getString(&price&));
if(resultSet.getTimestamp(&senddate&) == null){
order.setSenddate(null);
order.setSenddate(new java.util.Date(resultSet.getTimestamp(&senddate&).getTime()));
order.setSjaddr(resultSet.getString(&sjaddr&));
if(resultSet.getTimestamp(&sjdate&) == null){
order.setSjdate(null);
order.setSjdate(new Date(resultSet.getTimestamp(&sjdate&).getTime()));
order.setSjemail(resultSet.getString(&sjemail&));
order.setSjname(resultSet.getString(&sjname&));
order.setSjphone(resultSet.getString(&sjphone&));
order.setVolume(resultSet.getString(&volume&));
order.setWeight(resultSet.getString(&weight&));
if(resultSet.getTimestamp(&edittime&) == null){
order.setEdittime(null);
order.setEdittime(new java.util.Date(resultSet.getTimestamp(&edittime&).getTime()));
order.setIspj(resultSet.getInt(&ispj&));
orderList.add(order);
DatabaseConnection.closeResultSet(resultSet);
DatabaseConnection.closeStatement(statement);
DatabaseConnection.closeConneection(connection);
} catch (Exception e) {
e.printStackTrace();
return orderL
+ @Override
+ public int editOrderByuid(String uid, String oid) {
// TODO Auto-generated method stub
int row = 0;
Connection connection = DatabaseConnection.openConnection();
String sql = &update orders set uid=? where id=?&;
PreparedStatement preparedStatement = connection.prepareStatement(sql);
preparedStatement.setString(1, uid);
preparedStatement.setString(2, oid);
row = preparedStatement.executeUpdate();
DatabaseConnection.closeStatement(preparedStatement);
DatabaseConnection.closeConneection(connection);
} catch (Exception e) {
e.printStackTrace();
+ @Override
+ public int editBySql(String sql,String oid) {
// TODO Auto-generated method stub
int row = 0;
Connection connection = DatabaseConnection.openConnection();
String sql1 = &update orders set &+sql+& where id=?&;
PreparedStatement preparedStatement = connection.prepareStatement(sql1);
preparedStatement.setString(1, oid);
row = preparedStatement.executeUpdate();
DatabaseConnection.closeStatement(preparedStatement);
DatabaseConnection.closeConneection(connection);
} catch (Exception e) {
e.printStackTrace();
(C)&&2013&&Alibaba&&Inc.&&All&&rights&&resvered.
Powered by肩关节稳定性训练——传说中的YTWL
大家好，好久不见，想我了木有？！小编老师凌乱了，所以偷偷的消失了几天，希望大家不要介意哦！咱们还要一起愉快的玩耍呢……
好了，言归正传，今天小编老师给大家带来的是传说中的肩关节稳定性训练四神器——YTWL
小编老师之所以选用阿里打拳击的图片为标题图，正式因为肩关节稳定性对于拳击运动来说是十分重要的，那么具体该怎么操作呢？练之！
上图为YTWL四个动作的示意图，下面小编老师展开来讲讲，顺便把细节和注意事项什么的扣一扣，我可不希望大家看完我的文章之后仍然回去白耽误工夫……
首先，准备姿势！
这个姿势叫做“俯立”，或者叫“站姿前倾”，再或者叫“good
morning”，但是不管它叫啥，如果这个姿势摆不到位，上面那四个动作基本就是白耽误工夫……
开始介绍这个动作细节之前咱们先屡屡原理，这样大家会更好理解一下！
首先，腰椎姿态影响胸椎姿态，胸椎姿态影响肩胛姿态，肩胛姿态影响周围肌肉，它们之间互为因果。所以，没有良好的腰椎姿态就不要想挺胸抬头，不挺胸抬头就不要想合理的肩胛运动，肩胛运动不合理，肩关节能不出问题？好神奇啊！
做了这么多铺垫，那么good morning怎么做呢？看图说话！
1.双脚分开，自然开立，说白了就是怎么舒服怎么站，当然，劈叉是不被接受的！
2.膝关节微曲，并且控制膝关节的位置不要前移
3.大幅度屈髋，说人话就是“屁股往后撅，身体往前趴”
4.动作全程保持挺胸，收腹，挺腰
5.前倾的角度因人而异，如果要是克服重力训练的话那肯定越接近水平越好，要用弹力带的话那就无所谓了，但是无论你采用什么角度，务必以第4条为基本原则！
下面讨论一下头部的姿势吧，上图中的姿态不算错，但是不符合脊柱正常曲度，所以小编老师个人比较倾向于收下巴那种。如下图。
说到这，小编老师啰嗦一句，这个准备姿势不仅仅适用于YTWL，同样适用于其他力量练习，比如俯立划船，所以这是一个基本的力量训练准备姿势，即便你不想练肩，这个动作也应该掌握！
准备姿势结束之后，咱们讲讲YTWL的具体细节吧！
手都可以干什么呢？手可以抓握工具，可以抚摸秀发，可以打击恶人，当然也可以“say good”
是的，在做这套肩关节稳定性训练的时候，我们要时刻用我们的双手“say
good”，不过我们的目的真心不是说“噢耶！好的！不错！perfect！再来一次！”，而是——指示方向，力量引导！
是的，拇指指向就是我们发力的方向，而且要以手的运动来引导整个上肢运动。所以现在请大家记住——手的运动是YTWL运动的主体！
不废话了，下面开始！
1.俯立姿势准备，双臂伸直，自然下垂，两拇指分开，指向前外方，夹角60°左右
2.肘关节保持伸直，手臂向拇指方向运动，一直运动到动作极限，动作末端两臂之间保持约60°夹角
3.手臂缓慢上举，末端要求大臂超过耳朵，并且在末端保持1~2秒，然后缓缓放下
主要刺激肌肉：斜方肌下束
1.俯立姿势准备，双臂伸直，自然下垂，两拇指分开指向完全相反的方向，正外方
2.肘关节保持伸直，手臂向拇指方向运动，一直运动到动作极限，动作末端双臂是与两肩在同一平面内的
3.手臂缓慢上举，末端要求手臂至少达到肩关节平面，并且在末端保持1~2秒，然后缓缓放下
主要刺激肌肉：斜方肌中束、菱形肌
1.俯立姿势准备，双臂伸直，自然下垂，两拇指分开，指向前外方，分开角度明显大于Y，120°左右
2.手臂向拇指方向运动，同时肘关节屈曲，肘尖指向臀部方向
3.运动到动作极限，动作末端双手与两肩在同一平面内
4.手臂缓慢上举，末端要求手臂至少达到肩关节平面，并且在末端保持1~2秒，然后缓缓放下
主要刺激肌肉：斜方肌中束、菱形肌、斜方肌下束
（小编老师找了半天没找到合适的图，这个张图意思是对的，但是两个拇指指向有问题，应该是两拳心相对，拇指平行朝上）
1.俯立姿势准备，大臂抬平，与双肩连成一条直线，肘关节屈曲90°，前臂自然下垂，两拇指平行，指向正前方。
2.保持大臂姿态不动，肩关节后旋，前臂向拇指方向运动，直至动作极限
3.手臂缓慢上举，末端保持1~2秒，始终保持肘关节屈曲90°
主要刺激肌肉：冈下肌、小圆肌
哦了，动作介绍完了，以上这些动作有两个共同的注意事项：1.时刻保持标准俯立姿势，不能出现姿势代偿；2.动作慢慢的匀速完成，此时慢下来挺好！
实际上这四个动作没必要非得在俯立姿势下完成，也可以趴着做或者趴在瑞士球上做，但是基本原则都是一样的，只不过在俯立姿态下练习显得更“功能”一些！
最后，咱们再缕一下肩关节稳定性的训练思路：
肩关节依附在肩胛骨上，肩胛骨依附在胸椎上，胸椎依附在腰椎上，腰椎依附在骨盆上……肩胛骨为肩关节运动提供稳定的支撑和合理的力学结构，所以往往肩关节问题与肩胛骨稳定性缺陷有关。同时胸椎的灵活性影响了肩胛骨的稳定性，所以胸椎灵活性缺失就会导致肩胛骨代偿，然后肩关节就干了~
所以肩关节稳定性训练咱们反推之——灵活胸椎，稳定肩胛，强化肩袖
（腰椎骨盆的戏份小编老师就不安排了，我怕扁平足也掺和进来~）
好了，今天的内容到此结束，希望对大家有帮助！么么哒！
（古德体育原创文章，欢迎转发；转载请注明原作者“邵苏小编老师”，原出处“古德体育”，原文链接，否则我表哥打你屁屁）
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