在城市里乘坐公共交通的人尽量不要紧握地铁车厢里的扶手杆。少用扶手杆会促使你依靠自身来保持平衡。芒特西奈医院的约翰逊说,另一个方法是在不同的路面上行走。例如,在公园的人行道上和草坪上交替行走,因为路面的变化会增加肌肉的运动量。
Other exercises:
其他锻炼:
-- Stand and lift your right arm straight out in front of you while swinging your left leg back and forth, and vice versa, to work on coordination, says Mr. Jackson. Then try it with your eyes closed to help decrease your reliance on vision for balance.
约翰逊说,身体直立并将右臂向前平伸,同时前后摆动左腿,反之亦然。这是为了锻炼协调能力。之后试着把眼睛闭上来减少对于用视觉感知平衡的依赖。
-- Strengthening the hips -- an important component of preserving balance -- can be done next to the kitchen counter, says Jennifer Brach, an associate professor of physical therapy at the University of Pittsburgh. Hold on to the counter while standing on one leg and lift the other leg to the front, then the side, then back and then up with your knee bent like you're marching. This works four separate groups of muscles in the hips: the hip abductors, hip adductors, hip extensions and hip flexors. (These muscles can also be strengthened by using the hip abductor and adductor weight machines at the gym.)
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