辦公室久坐屁股好僵硬!這 5 個拉筋動作就趕快學起來吧

 

雖然有指經常坐下來其實對身體是很不好的一件事,不過作為辦公室一族,相信很多人也避免不了這個問題吧。

久坐除了會令下半身的脂肪容易積聚,亦會令臀部很容易有繃緊的情況出現,姿勢不好的話更會讓腰部或腿部容易疼痛。假若不想因為經常坐下來而讓身體變得繃緊的話,以下這 5 個拉筋動作就趕快學起來吧!

 

 

臀部和膝蓋彎曲90度,弓箭步的跪下,收縮臀部,然後骨盆稍微向下方傾斜。之後把臀部輕輕向前推,但不要太多,這時你應該在臀部和大腿下方感覺到舒展感覺,這個動作保持 60 至 90 秒鐘,放慢呼吸,然後換另一邊。

 

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Saturdays are for stretching! I love standing quad stretches as you can pretty much do this anywhere – even on the beach 🏖️😎 Practiced regularly, this stretch can help you maintain or improve your range of motion. Stretching the quads is especially beneficial if you sit for long periods. I am balancing on one leg however, you can also hold onto something or someone 😉 to achieve balance. Key points are to stand up straight, contract your abs and try to keep your knees next to each other. Keep your shoulders relaxed and you can extend your arm overhead to create more length on the supporting side. Breathe deeply and hold the stretch for 20-30 seconds and repeat a few times to each side. As with all static stretches – don't force it and only to be done after you've warmed up. If you fancy lying down of course you can also execute this stretch lying on your side or prone on your stomach. Enjoy!!

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首先略微收縮臀部,彎曲膝蓋,用一隻手將腳踝拉向臀部,保持 60 至 90 秒鐘,慢慢呼吸,之後換邊再重複。

 

 

用雙手按著地面,將胸部和腹部提起,收縮臀部。這個動作可以讓臀部、腰部、腹部都有延伸感覺, 放慢呼吸,每次維持 10 至 15 秒,一共做 20 至 25 次。

 

 

將一隻腳從椅子中穿過去,再維持弓箭步,前腳膝蓋彎曲,這時你應該感覺到後腿和臀部有拉緊的感覺。保持 20 至 30 秒,每邊腳重複 3 次。

 

 

平躺在地面,雙腳彎曲,用腳跟撐著地面,抬起臀部直到膝蓋、臀部和肩膀成一直線,注意不要將腰部過度伸展,做 20 至 25 次便可。

 

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