匹兹堡大学(University of Pittsburgh)理疗学副教授珍妮弗・布拉克(Jennifer Brach)说,强健臀部肌肉,这是保持平衡感的重要环节,这项运动可在厨房操作台边完成。手扶着操作台,同时单腿站立,另一条腿前伸、侧伸、后伸,再抬腿屈膝,就像列队行进一样。这样能够使臀部的四组肌群得到运动:臀部外展肌、臀部内收肌、臀部伸肌和屈肌。(这些肌肉也可通过健身房的臀部伸展器械进行锻炼。)
For office workers, simply getting up from a chair 10 times in a row can be useful, says Mr. Jackson. Alternate between getting up with your feet in wide stance, which provides more support, and getting up with a narrow stance with your feet touching.
杰克逊说,对于白领一族,只要连续从椅子上起立10次就很有效果。先将双脚分开一定距离起立,这会给身体提供更多支撑,再双脚并拢起立,两者交替进行。
'It's much more difficult to maintain balance with a narrow base of support, so those little variations test your coordination,' he says.
他说:“双脚并拢时保持平衡要困难得多,所以双脚距离的变化就是考验你的协调性。”
Good balance also requires 'exercise for the nervous system,' says Dr. Brach. 'To practice their balance, people should be working with timing and coordination,' she says.
布拉克博士说,良好的平衡感也需要“锻炼神经系统。为了训练平衡感,人们应该在节奏感和协调性方面下功夫”。
【想脱鞋? 站稳了别坐下更别倒下】相关文章:
★ 情人节谨防“浪漫诈骗” 去年2.1万美国人被骗1.43亿美元
最新
2020-09-15
2020-09-15
2020-09-15
2020-09-15
2020-09-15
2020-09-15