October 25, 2020
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【運動養生】運動後拉筋有助放鬆肌肉
⭐行山新手要量力而為
⭐小心變慢性痛症手尾長
#星期六放輕身心
行山後伸展運動
很多人都知道行山前要做熱身活動，其實行山後同樣需要做伸展運動，有助紓緩肌肉痠痛。有些疏於運動的人，偶然行一次山之後，第二天周身骨痛，雙腳有如千斤重，是因為乳酸積聚引起，只要在行山後進行伸展運動，就有助紓緩症狀。
．放鬆肩頸肌肉
做法：雙腳張開與肩同寬，將左手放在身後，右手按著頭的左方將頸打側，停留10秒，然後換邊做，重覆整套動作三次。
．放鬆腰部肌肉
做法：雙腳張開與肩同寬，轉腰向左邊，右手伸展至輕觸左腰側，停留10秒，然後換邊做，重覆整套動作三次。
．放鬆下盤肌肉及關節
做法：坐下來，腳掌緊貼並曲膝而坐，雙腳上下擺動10次。
．放鬆小腿肌肉
做法：雙腳張開與肩同寬，一隻腳向前伸，腳跟著地，身體微微前傾，停留10秒，然後換邊做，重覆整套動作三次。
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Stretches after hiking
Many people are aware that we should warm up first before hiking, but in fact, stretching our body after the activity is just as important, as it can help relieve the muscle soreness. Those who do not exercise often might experience body ache the next day, and their feet would feel heavy. This is due to the accumulation of the lactic acid in the muscles. In order to relieve the pain, just do simple stretches after the activity.
. Relax the muscles on the neck
Method: Stretch the legs apart as wide as the shoulders, place the left hand at the back of the body, use the right hand to tilt the head to the left, pause for 10 seconds, then switch sides. Repeat the whole set three times.
. Relax the muscles and joints of the lower body
Method: Sit down, bend the knees and press the foot soles against each other, sway both feet up and down for 10 times.
. Relax the muscles of the lower calf
Method: Stretch the legs apart as wide as the shoulders, and then stretch one feet forward, with the ankle touching the ground; lean forward a little and pause for 10 seconds, then switch sides. Repeat the whole set three times.
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