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A split-screen composition showing the transformation of muscle fibers during stretching. On the left, a detailed cross-section view of relaxed muscle tissue with loose, wavy fibers in soft pink and white tones. On the right, the same muscle tissue during an intense stretch, with fibers elongated and aligned, glowing with increased blood flow in vibrant reds and oranges. The background features a modern research laboratory setting with charts and graphs displaying muscle growth data. Overlaying the image are subtle anatomical illustrations of the quadriceps muscle group and hip flexors. The lighting is clinical yet warm, with blue-white laboratory lighting contrasting against the organic warm tones of the muscle tissue. Small visual elements like stopwatch icons showing "15 min" and strength measurement indicators add scientific context to the transformative muscle-building process.

通过伸展实现肌肉增长：新研究揭示15分钟训练可提升力量

BY DR. GYMBRO · 2026年3月11日

格拉茨大学的一项突破性研究表明，每周三次、每次仅 15 分钟的高强度伸展即可显著增加股四头肌的体积并提升等长力量和动态平衡。该发现为因伤、缺乏器械而无法进行传统抗阻训练的人群提供了全新的训练思路。