弯腰摸到脚趾代表更长寿？ 4个拉筋动作强化身体柔韧性-纽约情报站

HILOVEYOUTU 发表于 2024-12-1 13:09:56

弯腰摸到脚趾代表更长寿？ 4个拉筋动作强化身体柔韧性

<picture style="box-sizing: border-box;"> <img alt="有几种运动可以帮助人维持住身体柔韧。示意图，非新闻当事者。（取材自 pexels.com@Yan Krukau）" class=" lazyloaded" data-src="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2024/11/29/30996005.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" src="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2024/11/29/30996005.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" _mstalt="349637587" _msthash="163" style="box-sizing: border-box; border-style: none; object-fit: contain; width: 490px; height: 326px;"></picture><figcaption _msttexthash="343924217" _msthash="164" style="box-sizing: border-box; line-height: 1.4; padding-top: 10px; padding-bottom: 10px; color: rgb(126, 126, 126); background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">有几种运动可以帮助人维持住身体柔韧。示意图，非新闻当事者。（取材自 pexels.com@Yan Krukau）</figcaption>人上了年纪，愈来愈难弯腰下来摸到自己脚趾头。失去这种能力意味着什么？专家指出，不见得能弯腰摸脚趾头就代表能长寿，只能说筋骨灵活代表柔韧性、身体活跃，愈活跃有益于心脏健康。另有几项运动体操可以改善弯腰柔韧性。黄帝内经里有「筋长一吋，寿延十年」的说法。向前俯腰下来摸到脚，对大多数人而言相当简单，但随着人老化，上了岁数对身体造成挑战，弯腰摸脚趾的能力就慢慢消失了。Yahoo Life报导，体疗师柯尔贝特（Alex Corbett）指出，人有好几种方式可以保持柔韧性。有一说「能摸到脚趾头」是柔韧性的金科玉律，柯尔贝特表示，事实上它代表的只是腿筋与后腰有适度柔韧性; 人的小腿及脊椎也要有柔韧性，才能达成那个动作。柯尔贝特表示，虽说有些证据指出，柔韧性变差与死亡率渐增有关联，但这并非健康的全貌; 柔韧性增加，充其量代表着身体机能活跃，对心脏健康、肌肉量及整体力量有益。另位体疗师魏兹（Landon Uetz）指出，如果你想改善柔韧性，尤其以未来能再摸到脚趾头为目标，常做几个动作会很有益; 这些动作包括静态、动态拉伸，一周可以做很多次。动态拉筋有几种可以尝试，每一腿做8到15次为目标。<h2 class="content_title_2" _msttexthash="16028532" _msthash="171" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; font-weight: 400; color: rgb(230, 1, 19); line-height: 1.5;">1. 走姿拉腿</h2>维持站姿伸直一腿，脚跟贴地，斜伸双臂往下去摸腿，直到你感觉腿筋（大腿背后）有拉到。<div class="video-container" style="box-sizing: border-box; position: relative; padding-bottom: 275.625px; padding-top: 30px; height: 0px; overflow: hidden; margin-bottom: 20px; color: rgb(0, 0, 0);"><iframe width="640" height="360" src="https://www.youtube.com/embed/nSUfsT3D2rQ" frameborder="0" allowfullscreen="" style="box-sizing: border-box; position: absolute; top: 0px; left: 0px; width: 490px; height: 305.625px; max-width: 100%;"></iframe></div><h2 class="content_title_2" _msttexthash="15755038" _msthash="173" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; font-weight: 400; color: rgb(230, 1, 19); line-height: 1.5;">2. 腿部晃动</h2>站立的时候，握住固定物，让你的一腿前后晃过你的身躯，一腿保持直立，而交替伸屈你的腿筋及髋屈肌。<div class="video-container" style="box-sizing: border-box; position: relative; padding-bottom: 275.625px; padding-top: 30px; height: 0px; overflow: hidden; margin-bottom: 20px; color: rgb(0, 0, 0);"><iframe width="640" height="360" src="https://www.youtube.com/embed/3l31E2cMGMk" frameborder="0" allowfullscreen="" style="box-sizing: border-box; position: absolute; top: 0px; left: 0px; width: 490px; height: 305.625px; max-width: 100%;"></iframe></div>静态拉筋也有几种可以尝试，一次做30到60秒。<h2 class="content_title_2" _msttexthash="30594993" _msthash="176" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; font-weight: 400; color: rgb(230, 1, 19); line-height: 1.5;">3. 仰躺健身带拉筋</h2>躺在地板，再放一条有阻力的健身橡筋带或皮带过你的脚掌，抬高一腿，膝盖打直来拉筋。<div class="video-container" style="box-sizing: border-box; position: relative; padding-bottom: 275.625px; padding-top: 30px; height: 0px; overflow: hidden; margin-bottom: 20px; color: rgb(0, 0, 0);"><iframe width="640" height="360" src="https://www.youtube.com/embed/8rGskUXQZU0" frameborder="0" allowfullscreen="" style="box-sizing: border-box; position: absolute; top: 0px; left: 0px; width: 490px; height: 305.625px; max-width: 100%;"></iframe></div><h2 class="content_title_2" _msttexthash="15392754" _msthash="178" style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; font-weight: 400; color: rgb(230, 1, 19); line-height: 1.5;">4. 站式拉筋</h2>单脚站稳，膝盖打直，接下来把体重转移、前倾，感受到腿筋拉动。<div class="video-container" style="box-sizing: border-box; position: relative; padding-bottom: 275.625px; padding-top: 30px; height: 0px; overflow: hidden; margin-bottom: 20px; color: rgb(0, 0, 0);"><iframe width="640" height="360" src="https://www.youtube.com/embed/HoNG4hqw5P8" frameborder="0" allowfullscreen="" style="box-sizing: border-box; position: absolute; top: 0px; left: 0px; width: 490px; height: 305.625px; 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你好啊啊啊啊啊 发表于 2024-12-1 22:17:38

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弯腰摸到脚趾代表更长寿？ 4个拉筋动作强化身体柔韧性