August 22, 2020

【運動保健】養成每天拉筋的好習慣

⭐上床前起床後久坐後久站後運動前運動後
⭐都是拉筋的好時候
#星期六放輕身心

輕鬆拉筋強筋骨
拉筋誰不會?大家打從小學體育堂開始就拉筋,扭扭腰、壓壓腿,好像是人人都會做的事情,以下有三個關於拉筋的迷思,看你是否知道拉筋的正確知識,看完後記得跟著做三個簡易拉筋動作,伸展一下繃緊的肌肉吧!

迷思1:拉筋,拉到抽痛就有拉到啦!
答案:拉筋時感到肌肉有變緊就可以了,拉到痛可能是肌肉拉傷了,而且正確拉筋隔天也不會有疼痛感。

迷思2:拉筋是做運動前才做的動作。
答案:運動前的確需要拉筋,但視拉筋為平日的長期訓練動作會更好,每天重覆短時間拉筋比久久才拉一次效果更佳,拉筋有助肌肉、筋膜和肌腱的伸展,提高活動能力,減低受傷機會,亦能放鬆肌肉,增加血液循環,幫助去水腫。

迷思3:拉筋時間越長越好。
拉筋動作頭10秒鐘只足夠讓肌肉開始延展,所以每個拉筋動作宜停留20-30秒,每個部位的拉筋動作不宜超過10分鐘,過度伸展反而會對肌肉造成傷害。

齊學基本拉筋動作,坐在辦公室都可以做啊!

肩頸:坐在椅子上,左手抓著椅子,右手按著左耳上方,將頭向右邊牽拉,停留15秒,然後換邊做,如此交替持續做5分鐘。

腰部:坐在椅子上,轉腰向左邊,兩手拉著左邊椅柄,感到有筋腱拉緊的感覺,停留15秒,然後換邊做,如此交替持續做5分鐘。

腿部:坐在椅子上,抬起左腳腳踝,伸直小腿,直到小腿肚有酸麻感,停留15秒,然後換邊做,如此交替持續做5分鐘。

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Simple stretches to strengthen bones and muscles
Who does not know how to stretch their body? Many of us have learned stretching exercises at a young age – twisting our waist and stretching our legs during the physical education class. It may seem like everyone knows about stretching exercises, but we are here to bust three myths and correct some misconceptions. Join us on these simple workouts to improve the flexibility of your muscles!

Myth 1: Stretching exercise is only effective if you have pain!
Answer: As long as you feel the tension in the muscles when carrying out stretching exercises, that is good enough. Pain can be an indication of a muscle injury. The correct stretching exercise should not cause pain, even on the next day.

Myth 2: Stretching exercises just serve as warmups before participating in actual sports.
Answer: No doubt stretches are important prior to taking part in sports, but these exercises will bring long-term benefits to our general health if we do it regularly. Stretches help increase the flexibility of our muscles, connective tissues and tendons, hence improving our ability to carry out activities, reducing the chances of us injuries, relaxing our muscles, improving blood circulation and solving water retention problems.

Myth 3: The moreg time you spend on stretches the better.
Answer: The first 10 seconds in a stretching exercise can help expand the muscles, and we should remain in the posture for at least 20 – 30 seconds. Exercise for each body part should not exceed 10 minutes, as it might strain our muscles.

Come and learn these basic stretching exercises. You can even perform these routines in office!

Shoulder and neck: sit on a chair, grab the chair with your left hand, then pinch your left earlobe with fingers on your right hand; tilt your head to the right and stretch. Stay in the position for 15 seconds, and switch sides thereafter. Repeat the set continuously for 5 minutes.

Waist: sit on a chair, twist your waist to the left; grab the chair’s handle on the left with both hands; you should feel tension in the tendons. Stay in that position for 15 seconds, and switch sides thereafter. Repeat the set continuously for 5 minutes.

Legs: sit on a chair, lift up your left ankle, and stretch out your calf until you feel soreness; stay in the position for 15 seconds, and switch sides thereafter. Repeat the set continuously for 5 minutes.

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