HAVFIT 結合健身、運動、潮流、生活資訊的新媒體。掌握健身運動潮流趨勢、打破每個人對於健身運動文化裡的傳統框架。

HAVFIT

<p>下背痛、消化不良是現代人常見的問題，今天的文章將與大家分享瑜伽扭轉系列動作，透過正確的練習能夠緩解這些不適，但是如果是嚴重的疼痛還是記得務必要先就醫唷！</p>


<p><span style="font-family:Microsoft JhengHei,PingFang,sans-serif"><span style="font-size:18px">下背痛、消化不良是現代人常見問題，長時間的固定姿勢與匆忙高壓生活讓許多人為之受苦，它們也許不致於嚴重到影響健康而無法正常生活，但總是隱隱作痛，今天的文章將與大家分享瑜伽扭轉系列動作，透過正確的練習能夠緩解這些不適，但是如果是嚴重的疼痛還是記得務必要先就醫唷！</span></span></p>

<p>&nbsp;</p>

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<h3><strong><span style="font-size:22px"><span style="font-family:Microsoft JhengHei,PingFang,sans-serif">瑜伽扭轉是什麼？</span></span></strong></h3>
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<p><span style="font-family:Microsoft JhengHei,PingFang,sans-serif"><span style="font-size:18px">瑜伽動作中有分成前彎、後彎、平衡等動作系列，扭轉也是其中之一，從視覺上看起來就像是把身體扭成像麻花一般，人體的脊椎能夠做出各方向不同角度動作，前後彎曲與左右扭轉都不是問題，多方向的活動是讓脊椎保持健康的方法，但是現代人生活經常長時間處於同一個姿勢、疏於活動，讓脊椎能夠活動的範圍越來越小，長期下來容易有腰背痠痛的問題，也會進一步影響到消化系統。</span></span></p>

<p>&nbsp;</p>

<p><span style="font-family:Microsoft JhengHei,PingFang,sans-serif"><span style="font-size:18px">瑜伽扭轉系列動作，可以將脊椎重新延展、扭轉，強化、伸展在脊椎附近的肌肉、筋膜，除了能夠有效的減緩腰背痠痛問題，在扭轉時同時能按摩到內臟器官，有助於消化，這種按摩是手從身體外面難以按到的深度，所以可以由內而外改善身體！</span></span></p>

<p>&nbsp;</p>

<blockquote>
<h3><strong><span style="font-size:22px"><span style="font-family:Microsoft JhengHei,PingFang,sans-serif">三個扭轉動作教學</span></span></strong></h3>
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<p>&nbsp;</p>

<p><strong><span style="font-family:Microsoft JhengHei,PingFang,sans-serif"><span style="font-size:18px">1.扭轉幻椅式（Revolved Chair Pose）</span></span></strong></p>

<div data-oembed-url="https://youtu.be/rAbabfidKiw"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="608" src="https://www.youtube.com/embed/rAbabfidKiw?feature=oembed" tabindex="-1" width="1080"></iframe></div>

<p>&nbsp;</p>

<p><span style="font-family:Microsoft JhengHei,PingFang,sans-serif"><span style="font-size:18px">從站姿開始，想像臀部下方有張椅子，身體往後往下坐，臀部下沉，雙手高舉在耳朵兩側，保持胸口上提、腹部微微內縮核心收，注意不讓肋骨往外噴，接著雙手合十心前，身體向側邊扭轉，手肘來到對側膝蓋外側，眼睛視線向後看往肩膀，保持手肘與膝蓋互推的力量，腿不向內倒，維持數個呼吸不憋氣，如果動作穩定，可以將雙手上下延展開來，往地板、天花板延伸，解開之後再換邊練習。</span></span></p>

<p>&nbsp;</p>

<p><strong><span style="font-family:Microsoft JhengHei,PingFang,sans-serif"><span style="font-size:18px">2.扭轉三角式（Revolved Triangle）</span></span></strong></p>

<div data-oembed-url="https://youtu.be/9jX-dUDW8mQ"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="608" src="https://www.youtube.com/embed/9jX-dUDW8mQ?feature=oembed" tabindex="-1" width="1080"></iframe></div>

<p>&nbsp;</p>

<p><span style="font-family:Microsoft JhengHei,PingFang,sans-serif"><span style="font-size:18px">從站姿開始，雙腿前後分開站如同一個三角形，將一顆瑜伽磚置於前腿內側，先把身體向上延長，接著從髖開始前彎，與前腿的對側手來到瑜伽磚上方，另一手可先叉腰，把持臀部不歪斜，再將叉腰的手往天空方向延伸，身體進入扭轉三角式。</span></span></p>

<p>&nbsp;</p>

<p><span style="font-family:Microsoft JhengHei,PingFang,sans-serif"><span style="font-size:18px">如果找不到身體啟動的力量，可以跟著影片後邊的小練習，從站姿開始，在雙腳中間夾磚，保持腿力量啟動，將單腳往後騰空抬起，從這個位置開始練習前彎，幾次練習之後再回到扭轉三角式的動作。</span></span></p>

<p>&nbsp;</p>

<p><strong><span style="font-family:Microsoft JhengHei,PingFang,sans-serif"><span style="font-size:18px">3.半魚王式</span></span></strong></p>

<div data-oembed-url="https://youtu.be/uWcFhF43PuM"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="608" src="https://www.youtube.com/embed/uWcFhF43PuM?feature=oembed" tabindex="-1" width="1080"></iframe></div>

<p>&nbsp;</p>

<p><span style="font-family:Microsoft JhengHei,PingFang,sans-serif"><span style="font-size:18px">從坐姿開始，伸直右腿，左腿屈膝踩地，右手抱左腿外側，身體向左後方扭轉；有空間加深的人，可以把左腿跨過右腿外，右手向上延長後一樣抱到左腿外側，身體再往左後方扭轉，停留數個呼吸後記得換邊練習！</span></span></p>

<p>&nbsp;</p>

<p><span style="font-family:Microsoft JhengHei,PingFang,sans-serif"><span style="font-size:18px">看完影片你有跟著教學開始練習扭轉動作了嗎？在剛開始練習扭轉的時候，沒有辦法轉很深是正常的，只要根據身體狀態慢慢練習即可，扭轉時因為脊椎附近的肌肉有壓力，會讓人比較難順暢呼吸，但同時也能延展到這些肌肉，常常練習就能改善腰背的痠痛、幫助消化！</span></span></p>

<p>&nbsp;</p>
