{"id":16284,"date":"2015-03-17T16:50:29","date_gmt":"2015-03-17T08:50:29","guid":{"rendered":"http:\/\/buzzorange.com\/citiorange\/2015\/03\/17\/tell-u-how-to-say-goodbye-to-the-muscle-rigidity\/"},"modified":"2015-03-17T16:50:29","modified_gmt":"2015-03-17T08:50:29","slug":"tell-u-how-to-say-goodbye-to-the-muscle-rigidity","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/citiorange\/2015\/03\/17\/tell-u-how-to-say-goodbye-to-the-muscle-rigidity\/","title":{"rendered":"\u6559\u4f60\u5e7e\u62db\u5be6\u7528\u62c9\u7b4b\u4f38\u5c55\u64cd\uff0c\u8b93\u4f60\u8ddf\u92fc\u9435\u4eba\u822c\u7684\u80a9\u9838\u8aaa\u63b0\u63b0"},"content":{"rendered":"<p>\u4f5c\u8005\uff1a\u6797\u5049\u52dd\uff08\u7269\u7406\u6cbb\u7642\u5e2b\uff09<\/p>\n<ul>\n<li>\u70ba\u4ec0\u9ebc\u80a9\u9838\u6703\u50f5\u786c\u9178\u75db\uff1f<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\" aligncenter\" src=\"\/\/ext.pimg.tw\/catkid\/4a192d0496ceb.jpg\" alt=\"\" width=\"504\" height=\"512\" \/><\/p>\n<div class=\"ansi_group\">\n<div class=\"ansi\">\n<p class=\"p1\" style=\"text-align: center\"><em>\uff08\u5716\u7247\u4f86\u6e90\uff1a<a href=\"\/\/ext.pimg.tw\/catkid\/4a192d0496ceb.jpg\" target=\"_blank\" rel=\"noopener\">\/\/ext.pimg.tw\/catkid\/4a192d0496ceb.jpg<\/a>\uff09<\/em><\/p>\n<p class=\"p1\"><span class=\"s1\">\u9019\u5f35\u5716\u662f\u6bd4\u8f03\u5e38\u898b\u7684\u7528\u96fb\u8166\u5750\u59ff\u3002<\/span><\/p>\n<p class=\"p1\">\u554f\u984c\u5728\u54ea\u88e1\u5462\uff1f \u7c21\u55ae\u4f86\u8aaa\u6709\u5169\u9ede\uff1a<\/p>\n<p class=\"p1\"><span style=\"color: #800000\"><strong><span class=\"s1\">A. \u982d\u5411\u524d\u50be<\/span><\/strong><\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u9019\u500b\u72c0\u6cc1\u6703\u9020\u6210\u65cb\u8f49\u529b\u77e9\uff0c\u800c\u982d\u7684\u91cd\u91cf\u5927\u7d04\u6709\u9ad4\u91cd\u7684 1\/7\uff0c<\/span>\u70ba\u4e86\u6490\u4f4f\u982d\u5225\u6b6a\u6389\uff0c\u80a9\u8180\u548c\u9838\u90e8\u7684\u808c\u8089\u5c31\u5f97\u5e6b\u5fd9\u62d6\u4f4f\u3002\u800c\u5728\u9019\u4e0d\u6b63\u5e38\u7684\u59ff\u52e2\u4e0b\uff0c\u808c\u8089\u6703\u5728\u4e0d\u6b63\u5e38\u7684\u9577\u5ea6\uff0c\u529b\u91cf\u9084\u6703\u6bd4\u5e73\u5e38\u66f4\u5f31\uff0c\u66f4\u6613\u75b2\u52de\u3002<\/p>\n<p class=\"p1\"><strong><span class=\"s1\" style=\"color: #800000\">B. \u8170\u90e8\u5f4e\u66f2<\/span><\/strong><\/p>\n<p class=\"p1\">\u9019\u6703\u9020\u6210\u690e\u9593\u76e4\u58d3\u529b\u5927\u5e45\u63d0\u6607 (\u81f3\u5c11\u662f\u6578\u500d)\uff0c\u4f7f\u5f97\u4e0b\u80cc\u7684\u808c\u8089\u8981\u7e43\u7dca\u4f86\u5c0d\u6297\uff0c\u7e43\u7dca\u4e45\u4e86\uff0c\u4e5f\u6703\u9020\u6210\u808c\u8089\u9178\u75db\u3002<\/p>\n<p class=\"p1\">\u7576\u808c\u8089\u75b2\u52de\u548c\u9178\u75db\u4e45\u4e86\uff0c\u5c31\u6703\u5f62\u6210\u6240\u8b02\u7684 [ \u7dca\u5f35\u5e36 ]\u3002\u90a3\u5c31\u662f\u6309\u6469\u5e2b\u5f88\u611b\u8aaa\u7684\uff0c\u4f60\u786c\u5f97\u8ddf\u77f3\u982d\u4e00\u6a23\u7684\u9ede\uff0c\u9084\u6709\u4f60\u88ab\u6309\u6642\u6703\u611f\u89ba\u5230\uff0c\u554a\u5c0d\u5c0d\u5c0d\uff0c\u5c31\u662f\u90a3\u88e1\uff0c\u5580\u5580 \/\u3109\u3128\u311e\u3109\u3128\u311e\u7684\u9ede\u3002<\/p>\n<p class=\"p1\">\u5e95\u4e0b\u7684\u5716\u5247\u76f4\u63a5\u6a19\u793a\u5e38\u898b\u7684\u9178\u75db\u9ede\u4f4d\u7f6e\uff1a<\/p>\n<\/div>\n<\/div>\n<div class=\"ansi_group\">\n<div class=\"ansi\"><img loading=\"lazy\" class=\" aligncenter\" src=\"\/\/www.fibromyalgia-fitness.com\/images\/4537669026_22bf027d2a_m.jpg\" alt=\"\" width=\"316\" height=\"308\" \/><\/div>\n<div class=\"ansi\" style=\"text-align: center\"><em>\uff08\u5716\u7247\u4f86\u6e90\uff1a<a href=\"\/\/www.fibromyalgia-fitness.com\/images\/4537669026_22bf027d2a_m.jpg\" target=\"_blank\" rel=\"noopener\">\/\/www.fibromyalgia-fitness.com\/images\/4537669026_22bf027d2a_m.jpg<\/a>\uff09<\/em><\/div>\n<div class=\"ansi\">\n<p class=\"p1\"><span class=\"s1\">\u96d6\u7136\u5716\u5c0f\u4e86\u9ede\uff0c\u4f46\u61c9\u8a72\u9084\u770b\u5f97\u6e05\u695a\u3002<\/span><\/p>\n<p class=\"p1\">\u80a9\u8180\u76f8\u95dc\u7684\u63d0\u80a9\u80db\u808c \/ \u659c\u65b9\u808c\uff0c\u9838\u90e8\u76f8\u95dc\u7684\u6795\u9aa8\u4e0b\u808c\u7fa4\u7b49\u4f4d\u7f6e\u90fd\u6709\u6a19\u51fa\u4f86\uff0c\u8170\u90e8\u5247\u662f\u4e0b\u80cc\u5169\u500b\u9ede\uff0c\u548c\u81c0\u90e8\u68a8\u72c0\u808c\u7684\u9178\u75db\u9ede\u90fd\u6709\u6a19\u793a\u3002\u5982\u679c\u662f\u6309\u6469\uff0c\u6293\u5230\u9019\u5e7e\u500b\u9ede\uff0c\u5e7e\u4e4e 10 \u500b\u4eba\u6709 11 \u500b\u4eba\u90fd\u6703\u8aaa\u300c\u5c31\u662f\u90a3\u88e1\u9178\uff01\u300d<\/p>\n<ul>\n<li class=\"p1\"><span class=\"s1\">\u6539\u5584\u65b9\u6cd5 <\/span><\/li>\n<\/ul>\n<h4><strong><span class=\"s1\">1. \u6d88\u6975\u88ab\u52d5\u6cd5<\/span><\/strong><\/h4>\n<p class=\"p1\"><span class=\"s1\">\u63a8\u6587\u4e0d\u5c11\u4e5f\u8aaa\u904e\uff0c\u4e00\u822c\u6c11\u773e\u7684\u78ba\u4e5f\u90fd\u6703\u9078\u9019\u4e9b\u65b9\u6cd5\u3002<\/span><\/p>\n<p class=\"p1\"><span style=\"color: #800000\">[ \u71b1\u6577 ]<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u6ce1\u6eab\u6cc9\u3001\u6ce1\u6fa1\u3001\u71b1\u6577\u5305\u7b49\u7b49\u90fd\u662f\u9019\u7a2e\uff0c\u7279\u5225\u662f\u65e5\u672c\u7684\u5546\u54c1\u53c8\u53ef\u611b\u53c8\u591a XDD<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u71b1\u53ef\u4ee5\u8b93\u9ad4\u6eab\u4e0a\u5347\uff0c\u523a\u6fc0\u526f\u4ea4\u611f\u795e\u7d93\u9020\u6210\u653e\u9b06\u6548\u679c\uff0c<\/span>\u53ef\u4ee5\u8b93\u5faa\u74b0\u8b8a\u597d\uff0c\u628a\u4e73\u9178\u7b49\u9178\u75db\u7269\u8cea\u5e36\u8d70\uff0c\u4e5f\u53ef\u4ee5\u8b93\u808c\u8089\u653e\u9b06\uff0c\u6539\u8b8a\u9178\u75db\u72c0\u6cc1\u3002<\/p>\n<p class=\"p1\">\u4f46\u662f\uff0c\u4ed6\u662f\u5f9e\u76ae\u819a\u71b1\u9032\u53bb\uff0c\u5f88\u907a\u61be\u4eba\u8868\u76ae\u975e\u5e38\u539a\uff0c\u5be6\u969b\u4e0a\u71b1\u7684\u6548\u61c9\u6709\u9650\uff0c\u50c5\u80fd\u6cbb\u6a19\u3002\u771f\u7684\u8981\u7528\u7684\u8a71\uff0c\u5efa\u8b70\u6642\u9593\u662f 15\uff5e20 \u5206\u9418\u3002<\/p>\n<p class=\"p1\"><span style=\"color: #800000\">[ \u6309\u6469 ]<\/span><\/p>\n<p class=\"p1\">\u723d\u5ea6\u8d85\u9ad8\uff0c\u975e\u5e38\u4eab\u53d7\uff0c\u5982\u679c\u662f\u6703\u6309\u7684\u4eba\u6216\u53e6\u4e00\u534a\u6703\u6309\uff0c\u7c21\u76f4\u90fd\u5feb\u5347\u5929\u4e86\u3002<\/p>\n<p class=\"p1\">\u5ee3\u7fa9\u4f86\u8aaa\uff0c\u6309\u6469\u4e5f\u662f\u4e00\u7a2e\u62c9\u7b4b\u904b\u52d5\uff0c\u628a\u808c\u8089\u4f38\u9577\uff0c\u4ee5\u7372\u5f97\u6539\u5584\u3002\u4f46\u9084\u662f\u8001\u554f\u984c\uff0c\u9019\u662f\u5f9e\u8868\u76ae\u6309\u4e0b\u53bb\uff0c\u5be6\u969b\u5230\u808c\u8089\u90fd\u5df2\u7d93\u5c11\u4e86\u597d\u5e7e\u6210\u529b\u9053\u4e86\u3002<span style=\"line-height: 1.8em\">\u6703\u6309\u7684\u4eba\uff0c\u53ef\u4ee5\u5f88\u6df1\u5165\uff0c\u4e0d\u904e\u7562\u7adf\u9084\u662f\u88ab\u52d5\u65b9\u5f0f\uff0c\u6548\u679c\u5dee\u4e00\u9ede\u3002<\/span><\/p>\n<h4 class=\"p1\"><strong><span class=\"s1\">2. \u7a4d\u6975\u904b\u52d5\u6cd5 &#8211; \u62c9\u7b4b<\/span><\/strong><\/h4>\n<p class=\"p1\"><span class=\"s1\">\u4e0a\u9762\u8aaa\u4e86\u4e00\u5806\u808c\u8089\uff0c\u9019\u908a\u4e00\u500b\u4e00\u500b\u8aaa\u660e\u5982\u4f55\u62c9\u7b4b\u4f38\u5c55\u3002<\/span><\/p>\n<p class=\"p1\"><span style=\"color: #333333\">\u6700\u597d\u53ef\u4ee5\u5728\u4e0a\u8ff0\u71b1\u6577\u6cd5\uff0c\u6bd4\u65b9\u8aaa\u6ce1\u6fa1\u6216\u6696\u6696\u5305\u4f7f\u7528\u5f8c\uff0c\u6253\u9435\u8d81\u71b1\u4f86\u62c9\uff0c\u6548\u679c\u66f4\u6301\u4e45\u3002<span style=\"line-height: 1.8em\">\u6bcf\u6b21\u5efa\u8b70\u7dad\u6301 30\uff5e60 \u79d2\uff0c\u6700\u5c11\u62c9 3 \u6b21\u4f46\u591a\u591a\u76ca\u5584\u3002<\/span><span style=\"line-height: 1.8em\">\u6b63\u5728\u62c9\u7684\u808c\u8089\uff0c\u8acb\u5b8c\u5168\u653e\u8f15\u9b06\uff0c\u6bd4\u65b9\u8aaa\u8981\u62c9\u80a9\u8180\uff0c\u5c31\u628a\u80a9\u8180\u653e\u9b06\u5225\u51fa\u529b\u3002<\/span><\/span><\/p>\n<p class=\"p1\"><span style=\"color: #800000\">[ \u63d0\u80a9\u80db\u808c ]<\/span><\/p>\n<p class=\"p1\"><img loading=\"lazy\" class=\" aligncenter\" src=\"\/\/www.teachpe.com\/images\/muscles\/levator_scapulae220.jpg\" alt=\"\" width=\"351\" height=\"421\" \/><\/p>\n<p class=\"p1\" style=\"text-align: center\"><em>\uff08\u5716\u7247\u4f86\u6e90\uff1a<a href=\"\/\/www.teachpe.com\/images\/muscles\/levator_scapulae220.jpg\" target=\"_blank\" rel=\"noopener\">\/\/www.teachpe.com\/images\/muscles\/levator_scapulae220.jpg<\/a>\uff09<\/em><\/p>\n<div class=\"ansi_group\">\n<div class=\"ansi\">\n<div class=\"ansi_group\">\n<div class=\"ansi\"><span class=\"fg132\"><span class=\"bg40\">\u5047\u8a2d\u8981\u62c9\u53f3\u908a\u80a9\u8180\u6642\uff1a<\/span><\/span><\/div>\n<\/div>\n<blockquote><p>1. \u5750\u6b63\u4e26\u5b8c\u5168\u8cbc\u7dca\u6905\u80cc\u4ee5\u78ba\u4fdd\u59ff\u52e2\u6b63\u78ba<br \/>\n2. \u4f4e\u982d\u773c\u775b\u770b\u5de6\u8173<br \/>\n3. \u5de6\u624b\u653e\u982d\u4e0a\uff0c\u4e26\u5f80\u773c\u775b\u770b\u7684\u65b9\u5411\u65bd\u529b\u6309\u4e0b\u53bb\u5230\u89ba\u5f97\u7dca\u7dca\u9178\u9178\u5730\u5373\u53ef\uff0c\u5225\u58d3\u592a\u591a<br \/>\n4. \u53f3\u624b\u6293\u4f4f\u6905\u5b50\uff0c\u907f\u514d\u53f3\u80a9\u62ac\u9ad8<\/p><\/blockquote>\n<\/div>\n<div class=\"ansi\"><img loading=\"lazy\" class=\" aligncenter\" src=\"\/\/www.humankinetics.com\/AcuCustom\/Sitename\/DAM\/068\/37art_artX.jpg\" alt=\"\" width=\"600\" height=\"464\" \/><\/div>\n<div class=\"ansi\" style=\"text-align: center\"><em>\uff08\u5716\u7247\u4f86\u6e90\uff1a<a href=\"\/\/www.humankinetics.com\/AcuCustom\/Sitename\/DAM\/068\/37art_artX.jpg\" target=\"_blank\" rel=\"noopener\">\/\/www.humankinetics.com\/AcuCustom\/Sitename\/DAM\/068\/37art_artX.jpg<\/a>\uff09<\/em><\/div>\n<div class=\"ansi\">\n<p class=\"p1\"><span class=\"s1\">PS. \u653e\u5728\u982d\u4e0a\u7684\u624b\uff0c\u4e5f\u53ef\u4ee5\u7a0d\u5fae\u5de6\u53f3\u8f49\u500b\u5c0f\u89d2\u5ea6\uff0c\u6293\u5230\u81ea\u5df1\u6700\u9178\u7684\u9ede<\/span><\/p>\n<p class=\"p1\">PPS. \u843d\u6795\u6642\uff0c\u4e0d\u59a8\u4e5f\u53ef\u4ee5\u5617\u8a66\u770b\u770b\u9019\u500b\u62c9\u6cd5\uff0c\u6548\u679c\u901a\u5e38\u90fd\u4e0d\u932f<\/p>\n<p class=\"p1\"><span class=\"s1\" style=\"color: #800000\">[(\u4e0a) \u659c\u65b9\u808c ]<\/span><\/p>\n<div class=\"ansi_group\">\n<div class=\"ansi\"><img loading=\"lazy\" class=\" aligncenter\" src=\"\/\/www.teachpe.com\/images\/muscles\/trapezius200.jpg\" alt=\"\" width=\"317\" height=\"508\" \/><\/div>\n<div class=\"ansi\" style=\"text-align: center\"><em>\uff08\u5716\u7247\u4f86\u6e90\uff1a<a href=\"\/\/www.teachpe.com\/images\/muscles\/trapezius200.jpg\" target=\"_blank\" rel=\"noopener\">\/\/www.teachpe.com\/images\/muscles\/trapezius200.jpg<\/a>\uff09<\/em><\/div>\n<div class=\"ansi\">\n<div class=\"ansi_group\">\n<div class=\"ansi\"><span class=\"fg132\"><span class=\"bg40\">\u00a0\u5047\u8a2d\u8981\u62c9\u53f3\u908a\u80a9\u8180\u6642\uff1a<\/span><\/span><\/div>\n<\/div>\n<blockquote><p>1. \u5750\u6b63\u4e26\u5b8c\u5168\u8cbc\u7dca\u6905\u80cc\u4ee5\u78ba\u4fdd\u59ff\u52e2\u6b63\u78ba<br \/>\n2. \u7528\u5de6\u908a\u8033\u6735\u76e1\u91cf\u8cbc\u8fd1\u5de6\u908a\u80a9\u8180<br \/>\n3. \u5de6\u624b\u653e\u982d\u4e0a\uff0c\u628a\u982d\u76e1\u91cf\u58d3\u9760\u8fd1\u5de6\u908a\u80a9\u8180\uff0c\u540c\u6a23\u5230\u9178\u9178\u5730\u5373\u53ef<br \/>\n4. \u7dad\u6301\u624b\u58d3\uff0c\u628a\u982d\u8f49\u5411\u53f3\u65b9\uff0c\u53ef\u4ee5\u63d0\u5347\u62c9\u7684\u7a0b\u5ea6<br \/>\n5. \u53f3\u624b\u6293\u4f4f\u6905\u5b50\uff0c\u907f\u514d\u53f3\u80a9\u62ac\u9ad8<\/p><\/blockquote>\n<\/div>\n<div class=\"ansi\"><img loading=\"lazy\" class=\" aligncenter\" src=\"\/\/womenfitness.net\/wfimgank8\/stretch1.jpg\" alt=\"\" width=\"544\" height=\"349\" \/><\/div>\n<div class=\"ansi\" style=\"text-align: center\"><em>\uff08\u5716\u7247\u4f86\u6e90\uff1a<a href=\"\/\/womenfitness.net\/wfimgank8\/stretch1.jpg\" target=\"_blank\" rel=\"noopener\">\/\/womenfitness.net\/wfimgank8\/stretch1.jpg<\/a>\uff09<\/em><\/div>\n<div class=\"ansi\">\n<p class=\"p1\"><span class=\"s1\" style=\"color: #800000\">[ \u6795\u9aa8\u4e0b\u808c\u7fa4 ]<\/span><\/p>\n<\/div>\n<div class=\"ansi\" style=\"text-align: center\"><img loading=\"lazy\" class=\" aligncenter\" src=\"\/\/optimumsportsperformance.com\/blog\/wp-content\/uploads\/2010\/05\/so.gif\" alt=\"\" width=\"493\" height=\"306\" \/><em>\uff08\u5716\u7247\u4f86\u6e90\uff1a<a href=\"\/\/optimumsportsperformance.com\/blog\/wp-content\/uploads\/2010\/05\/so.gif\" target=\"_blank\" rel=\"noopener\">\/\/optimumsportsperformance.com\/blog\/wp-content\/uploads\/2010\/05\/so.gif<\/a>\uff09<\/em><\/div>\n<div class=\"ansi\" style=\"text-align: left\"><span class=\"s1\">\u9019\u500b\u4e0d\u6559\u55ae\u7d14\u62c9\u7b4b\u4e86\uff0c\u56e0\u70ba\u6709\u9ede\u9ebb\u7169\uff0c<\/span>\u6539\u6559\u6d3b\u52d5\u7684\u65b9\u5f0f\u3002<\/div>\n<div class=\"ansi\">\n<blockquote>\n<p class=\"p1\"><span class=\"s1\">1. \u80cc\u90e8\u8cbc\u7246\u58c1\uff0c\u7dad\u6301\u59ff\u52e2\u6b63<br \/>\n<\/span>2. \u982d\u5f8c\u4ef0\u9760\u7246<br \/>\n3. \u6536\u4e0b\u5df4\uff0c\u4e26\u8b93\u8996\u7dda\u56de\u5230\u770b\u5411\u6b63\u524d\u65b9\uff0c\u61c9\u8a72\u6703\u89ba\u5f97\u5f8c\u9838\u5fae\u9178<br \/>\n4. \u8a18\u4f4f\u9019\u500b\u4e0b\u5df4\u4f4d\u7f6e\uff0c\u4e26\u4e14\u4fdd\u6301\u4f4f\uff0c\u4e0d\u8981\u8dd1\u6389<\/p>\n<\/blockquote>\n<p class=\"p1\"><span class=\"s1\">\u7136\u5f8c\uff0c\u8f49\u982d\u770b\u5de6\u908a\u3001\u770b\u53f3\u908a\u3001\u5de6\u8033\u78b0\u5de6\u80a9\u3001\u53f3\u8033\u78b0\u53f3\u80a9\uff0c\u90fd\u662f\u76e1\u91cf\u5230\u5e95\u5373\u53ef\u3002<\/span><span class=\"s1\">\u6700\u5f8c\uff0c\u8f49\u5708\u5708\uff0c\u5982\u679c\u5230\u62ac\u982d\u7684\u4f4d\u7f6e\uff0c\u4e0b\u5df4\u6703\u9b06\u6389\u5c31\u7b97\u4e86\uff0c<\/span>\u4f46\u5176\u4ed6\u4f4d\u7f6e\uff0c\u8acb\u4e0b\u5df4\u90fd\u5361\u597d\u3002<\/p>\n<p class=\"p1\"><span style=\"color: #800000\">[ \u4e0b\u80cc\u808c\u7fa4 ]<\/span><\/p>\n<div class=\"ansi_group\">\n<div class=\"ansi\"><img loading=\"lazy\" class=\" aligncenter\" src=\"\/\/www.criticalbench.com\/exercises\/pics\/exercises-lowerback.gif\" alt=\"\" width=\"365\" height=\"438\" \/><\/div>\n<div class=\"ansi\" style=\"text-align: center\"><em>\uff08\u5716\u7247\u4f86\u6e90\uff1a<a href=\"\/\/www.criticalbench.com\/exercises\/pics\/exercises-lowerback.gif\" target=\"_blank\" rel=\"noopener\">\/\/www.criticalbench.com\/exercises\/pics\/exercises-lowerback.gif<\/a>\uff09<\/em><\/div>\n<div class=\"ansi\">\n<div class=\"ansi_group\">\n<div class=\"ansi\">\n<p class=\"p1\"><span class=\"s1\">\u57fa\u672c\u4e0a\u5c31\u662f\u6240\u8b02\u6838\u5fc3\u808c\u7fa4\u90fd\u9700\u8981\u4f38\u5c55\u548c\u935b\u934a\uff0c<\/span>\u7c21\u55ae\u4f86\u8aaa\u662f\u9019\u4e9b\u52d5\u4f5c\u90fd\u53ef\u4ee5\u53c3\u8003\uff1a<\/p>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"ansi\"><img loading=\"lazy\" class=\" aligncenter\" src=\"\/\/www.whyiexercise.com\/images\/back.strengthening.exercises.routine1.jpg\" alt=\"\" width=\"593\" height=\"445\" \/><\/div>\n<div class=\"ansi\" style=\"text-align: center\"><em>\uff08\u5716\u7247\u4f86\u6e90\uff1a<a href=\"\/\/www.whyiexercise.com\/images\/back.strengthening.exercises.routine1.jpg\" target=\"_blank\" rel=\"noopener\">\/\/www.whyiexercise.com\/images\/back.strengthening.exercises.routine1.jpg<\/a>\uff09<\/em><\/div>\n<div class=\"ansi\">\n<div class=\"ansi_group\">\n<div class=\"ansi\">\n<p class=\"p1\" style=\"text-align: left\"><span class=\"s1\">\u6ce8\u610f\uff1a1. \u8acb\u5bb6\u4eba\u5728\u65c1\u908a\u770b\uff0c\u81ea\u5df1\u8eab\u9ad4\u6709\u6c92\u6709\u6b6a\u6389\uff0c\u6216\u8acb\u5c08\u696d\u6559\u7df4 \/ \u6cbb\u7642\u5e2b\u6307\u5c0e<br \/>\n<\/span>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 2. \u5982\u679c\u505a\u5230\u4e00\u534a\u6703\u523a\u75db\uff0c\u6216\u8005\u539f\u672c\u5c31\u8170\u75db\u5230\u7121\u6cd5\u6d3b\u52d5\u8005<br \/>\n\u9019\u4e9b\u52d5\u4f5c\u8acb\u52ff\u81ea\u884c\u64cd\u4f5c\uff0c\u5148\u8aee\u8a62\u5fa9\u5065\u79d1 \/ \u9aa8\u79d1\u91ab\u751f\u548c\u7269\u7406\u6cbb\u7642\u5e2b\u5f8c\u518d\u64cd\u4f5c\u3002<\/p>\n<p class=\"p1\"><span class=\"s1\" style=\"color: #800000\">[ \u68a8\u72c0\u808c ]<\/span><\/p>\n<\/div>\n<\/div>\n<div class=\"ansi_group\">\n<div class=\"ansi\"><img loading=\"lazy\" class=\" aligncenter\" src=\"\/\/www.realbodywork.com\/learn\/hip\/piriformis.jpg\" alt=\"\" width=\"449\" height=\"492\" \/><\/div>\n<div class=\"ansi\" style=\"text-align: center\"><em>\uff08\u5716\u7247\u4f86\u6e90\uff1a<a href=\"\/\/www.realbodywork.com\/learn\/hip\/piriformis.jpg\" target=\"_blank\" rel=\"noopener\">\/\/www.realbodywork.com\/learn\/hip\/piriformis.jpg<\/a>\uff09<\/em><\/div>\n<div class=\"ansi\">\n<p class=\"p1\"><span class=\"s1\">\u5973\u751f\u901a\u5e38\u6703\u6bd4\u7537\u751f\u66f4\u5bb9\u6613\u9019\u908a\u9178\u75db\u3002<\/span><\/p>\n<p class=\"p1\">\u5e95\u4e0b\u5047\u8a2d\u62c9\u53f3\u908a\u81c0\u90e8\u68a8\u72c0\u808c\uff1a<\/p>\n<blockquote>\n<p class=\"p1\"><span class=\"s1\">1. \u5750\u6b63\u4e26\u5b8c\u5168\u8cbc\u7dca\u6905\u80cc\u4ee5\u78ba\u4fdd\u59ff\u52e2\u6b63\u78ba<br \/>\n<\/span>2. \u53f3\u8173\u62ac\u8d77\u4f86\u653e\u5728\u5de6\u817f\u4e0a\uff0c\u985e\u4f3c\u7ff9\u4e8c\u90ce\u817f\u90a3\u6a23<br \/>\n3. \u53f3\u624b\u653e\u53f3\u819d\u84cb\u4e0a\u65b9\uff0c\u5de6\u624b\u653e\u53f3\u8173\u8e1d\u4e0b\u65b9<br \/>\n4. \u985e\u4f3c\u756b\u5713\u90a3\u6a23\uff0c\u628a\u53f3\u819d\u84cb\u4e0b\u58d3\uff0c\u53f3\u8173\u8e1d\u63d0\u9ad8<br \/>\n5. \u64cd\u4f5c\u6b63\u78ba\u7684\u8a71\uff0c\u53f3\u908a\u81c0\u90e8\u6703\u6709\u9178\u75db\u548c\u8212\u723d\u611f<\/p>\n<\/blockquote>\n<p><img loading=\"lazy\" class=\" aligncenter\" style=\"line-height: 1.8em\" src=\"\/\/www.joint-pain-solutions.com\/images\/sittingpiriformisstretch.jpg\" alt=\"\" width=\"365\" height=\"548\" \/><\/p>\n<p style=\"text-align: center\"><em>\uff08\u5716\u7247\u4f86\u6e90\uff1a<a href=\"\/\/www.joint-pain-solutions.com\/images\/sittingpiriformisstretch.jpg\" target=\"_blank\" rel=\"noopener\">\/\/www.joint-pain-solutions.com\/images\/sittingpiriformisstretch.jpg<\/a>\uff09<\/em><\/p>\n<\/div>\n<div class=\"ansi\">\n<div class=\"ansi_group\">\n<div class=\"ansi\">\n<h4 class=\"p1\"><strong><span class=\"s1\">3. \u7a4d\u6975\u904b\u52d5\u6cd5 &#8211; \u904b\u52d5<\/span><\/strong><\/h4>\n<p class=\"p1\"><span class=\"s1\">\u9019\u500b\u5176\u5be6\u7b97\u662f\u6bd4\u8f03\u9577\u671f\u7684\u65b9\u6cd5\uff0c\u4f46\u9084\u662f\u5efa\u8b70\u4f5c\uff0c\u662f\u6cbb\u672c\u7684\u65b9\u6cd5\u4e4b\u4e00\u3002<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u524d\u9762\u8aaa\u904e\u5750\u592a\u4e45\uff0c\u6703\u964d\u4f4e\u8840\u6db2\u5faa\u74b0\u3002<\/span>\u90a3\u7c21\u55ae\u4f86\u8aaa\u5c31\u8ddf\u4e2d\u91ab\u7406\u8ad6\u4e00\u6a23\uff1a\u901a\u5247\u4e0d\u75db\uff0c\u75db\u5247\u4e0d\u901a\uff0c\u6240\u4ee5\u8acb\u591a\u4f5c\u5168\u8eab\u6027\u7684\u6709\u6c27\u904b\u52d5\uff0c\u540c\u6642\u53ef\u4ee5\u907f\u514d\u4e45\u5750\u8b93\u8102\u80aa\u56e4\u7a4d\u5728\u8179\u90e8\u3002<\/p>\n<p class=\"p1\"><span class=\"s1\">\u8aaa\u505a\u904b\u52d5\u611f\u89ba\u58d3\u529b\u5f88\u5927\uff0c<\/span>\u5176\u5be6\u53ea\u8981\u627e\u7537\u53cb\u6216\u5bb6\u4eba\uff0c\u9031\u672b\u627e\u500b\u5730\u65b9\uff0c\u6bd4\u65b9\u8aaa\u722c\u500b\u5c0f\u5c71\uff0c\u901b\u500b\u666f\u9ede\uff0c\u9a0e\u8173\u8e0f\u8eca\u7e5e\u500b\u6b65\u9053\uff0c\u90fd\u5df2\u7d93\u7b97\u662f\u904b\u52d5\uff0c\u53ea\u8981\u6709\u9054\u5230\u6301\u7e8c\u7d04 40 \u5206\u9418\uff0c\u6709\u5fae\u5fae\u767c\u6c57\u6216\u5598\u4f46\u53ef\u4ee5\u8aaa\u8a71\u7684\u5f37\u5ea6\u90fd\u5f88\u5920\u4e86\u3002\u524d\u5e7e\u6b21\u4f5c\u4fdd\u8b49\u9694\u5929\u6703\u9178\u75db\uff0c\u90a3\u662f\u56e0\u70ba\u8eab\u9ad4\u592a\u4e45\u6c92\u597d\u597d\u52d5\u4e86\uff0c\u6240\u4ee5\u808c\u8089\u7d2f\u7a4d\u7684\u4e73\u9178 (\u6c27\u50b5) \u90fd\u7121\u6cd5\u9806\u5229\u6392\u9664\u3002\u591a\u4f5c\u5e7e\u6b21\uff0c\u8eab\u9ad4\u808c\u8089\u6539\u5584\u4e86\uff0c\u5176\u5be6\u540c\u6a23\u7684\u5167\u5bb9\uff0c\u5c31\u4e0d\u6703\u90a3\u9ebc\u9178\u4e86\u3002<\/p>\n<h4 class=\"p1\"><strong><span class=\"s1\">4. \u59ff\u52e2\u8abf\u6574\u6cd5<\/span><\/strong><\/h4>\n<\/div>\n<\/div>\n<div class=\"ansi_group\">\n<div class=\"ansi\"><img loading=\"lazy\" class=\" aligncenter\" src=\"\/\/blog.roodo.com\/yaho\/334d1db0.jpg\" alt=\"\" width=\"497\" height=\"533\" \/><\/div>\n<div class=\"ansi\" style=\"text-align: center\"><em>\uff08\u5716\u7247\u4f86\u6e90\uff1a<a href=\"\/\/blog.roodo.com\/yaho\/archives\/5591395.html\" target=\"_blank\" rel=\"noopener\">ystore \u96c5\u6d69<\/a>\uff09<\/em><\/div>\n<div class=\"ansi\">\n<div class=\"ansi_group\">\n<div class=\"ansi\">\n<p class=\"p1\"><span class=\"s1\">\u5927\u9ad4\u4e0a\u6309\u7167\u9019\u500b\u5167\u5bb9\uff0c\u81f3\u5c11\u4e0d\u6703\u6709\u5927\u932f\u8aa4\uff0c<\/span>\u5982\u679c\u6703\u89ba\u5f97\u9019\u6a23\u5750\uff0c\u8fa6\u4e0d\u5230\u6216\u7121\u6cd5\u9806\u5229\u5de5\u4f5c (\u6bd4\u65b9\u8aaa\u7121\u6cd5\u770b\u87a2\u5e55\u6216\u6253\u5b57)\uff0c\u5c31\u4ee3\u8868\u4f60\u7684\u684c\u5b50\u548c\u6905\u5b50\u90fd\u4e0d\u5408\u5c3a\u5bf8\uff0c\u8acb\u63db\u4e00\u500b\uff0c\u90a3\u63db\u7684\u6642\u5019\uff0c\u5176\u5be6\u4e0d\u7528\u63db\u592a\u9ad8\u7d1a\u5594\u3002\u6211\u77e5\u9053\u6709\u4e0a\u842c\u7684\u6771\u897f\uff0c\u4f46\u5176\u5be6\u5148\u4e0d\u7528\u90a3\u9ebc\u51fa\u624b\u95ca\u7dbd\u3002<\/p>\n<p class=\"p1\"><span class=\"s1\">\u5be6\u969b\u4e0a\u53ea\u8981\u5408\u5c3a\u5bf8\u8ddf\u4e0a\u9762\u7db2\u9801\u7684\u59ff\u52e2\uff0c\u4f60\u6703\u767c\u73fe\uff0c600 \u5143\u7684\u6728\u6905\u7adf\u662f\u90a3\u9ebc\u8212\u670d\uff0c<\/span>\u6211\u81ea\u5df1\u5728\u53f0\u5927\u91ab\u9662\u7269\u7406\u6cbb\u7642\u90e8\u9580\u5be6\u7fd2\u6642\uff0c\u81e8\u5e8a\u8001\u5e2b\u6307\u5c0e\u60a3\u8005\u7684\u6905\u5b50\u4e5f\u90fd\u662f\u9019\u7a2e\u6905\u5b50\uff0c\u5305\u62ec\u6211\u81ea\u5df1\u5750\u7684\u6905\u5b50\u4e5f\u90fd\u662f\u4fbf\u5b9c\u8ca8\u800c\u5df2\u3002<\/p>\n<p class=\"p1\">\u5408\u9069\uff0c\u624d\u662f\u8212\u9069\u7684\u8d77\u9ede\uff0c\u4e0d\u7ba1\u662f\u5c3a\u5bf8\uff0c\u9084\u662f\u59ff\u52e2\uff0c\u90fd\u662f\u4e00\u6a23\u7684\u3002<\/p>\n<p class=\"p1\">\uff08\u6587\u7ae0\u4f86\u6e90\uff1a\u6797\u5049\u52dd\u6388\u6b0a\uff0c\u539f\u6587\u51fa\u8655\uff1a<a href=\"\/\/disp.cc\/b\/796-5D9Y\" target=\"_blank\" rel=\"noopener\">PTT<\/a>\uff0c\u5716\u7247\u4f86\u6e90\uff1a<span class=\"s1\"><a href=\"https:\/\/www.flickr.com\/photos\/bearpark\/2347498204\/in\/photolist-9m1rw7-4zrxqY-3jwSBs-9q1z6H-3kw6U9-5yEaVB-2YJuyA-du4WJt-bDQgKY-dr6QHW-7uA74n-3EVyS-bCxUUX-8u1mPw-5UGoNJ-AnXjA-nYiqfs-dbHfyz-zbmrZ-g7risc-7KhfDz-KCC9G-bAETz-8U2SYM-8fKsRC-79tRBP-79xHhN-qjzcua-8GpStT-p1Z8qg-8nXqZw-4FqcGi-8GsZ2d-ryevod-rgh5wA-p7BN2L-e3zHc9-r6FT8S-qaqBrA-oTCRH4-oTCRJr-rnD23g-qMhAXh-qqS4Ja-8Uciid-a75pPp-ckvkFj-j3vyyZ-4jcMkV-qhS8Xz\" target=\"_blank\" rel=\"noopener\">Simon James<\/a>, CC licensed<\/span>\uff09<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><a id=\"btnSupport\" href=\"#\"><img id=\"divSupport\" alt=\"\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u4f5c\u8005\uff1a\u6797\u5049\u52dd\uff08\u7269\u7406\u6cbb\u7642\u5e2b\uff09 \u70ba\u4ec0\u9ebc\u80a9\u9838\u6703\u50f5\u786c\u9178\u75db\uff1f \uff08\u5716\u7247\u4f86\u6e90\uff1a\/\/ext.pimg.tw\/catkid\/4a192d0496ceb.jpg\uff09 \u9019\u5f35\u5716\u662f\u6bd4\u8f03\u5e38\u898b\u7684\u7528\u96fb\u8166\u5750\u59ff\u3002 \u554f\u984c\u5728\u54ea\u88e1\u5462\uff1f \u7c21\u55ae\u4f86\u8aaa[&#8230;]<\/p>\n","protected":false},"author":14,"featured_media":38528,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[12,165],"_links":{"self":[{"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/posts\/16284"}],"collection":[{"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/comments?post=16284"}],"version-history":[{"count":0,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/posts\/16284\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/media\/38528"}],"wp:attachment":[{"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/media?parent=16284"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/categories?post=16284"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buzzorange.com\/citiorange\/wp-json\/wp\/v2\/tags?post=16284"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}