An exercise she has patients do in her clinic is the 'stepping pattern.' Stand with feet shoulder-width apart. Put the right foot in front of the left, and shift weight onto the front foot so that the left heel is off the ground. Do this 10 times. Then repeat with the left foot in front of the right.
她在诊所里对病人做的一项训练是“步伐练习”。两脚与肩同宽站立,再将右脚放在左脚前面,将身体重心移到右脚,从而让左脚跟离地,重复做10次。之后将左脚放在右脚前面做相同的动作。
For a more difficult variation, alternate sides -- go right-left-right-left -- to get your body accustomed to switching weight more quickly, she says. You can also do make the move more challenging by stepping backward.
她说,另一种难度更高的版本是左右移动,按照左-右-左-右的节奏,从而让身体更快地适应重心的转换。你也可以向后移动,使其更具有挑战性。
The stepping pattern is similar to moves found in ballroom dancing and 'forces you to think and coordinate and time your body,' says Dr. Brach. Exercises that encourage learning new moves and adjusting to the environment -- such as tennis or gymnastics, as opposed to long-distance running -- may be better for maintaining balance. But, says Dr. Brach, 'we don't have the research to say for sure that one is better than another.'
布拉克博士说,这种步伐与交谊舞的步伐相似,“让你思考、调整身体并把握节奏”。可以让人学会新的动作并增强环境适应能力的运动──例如网球和体操──似乎更适合训练平衡感,长跑则不太适合。但布拉克博士也说:“没有研究确切表明某一项运动优于另一项。”
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