改善肩頸痠痛就靠「這六招」拒當『龜仙人』

現在大多數人坐在辦公室就是低頭打電腦一整天,連通勤和回到家也不放過當低頭族!長期累積下來造成姿勢不良造成駝背、圓肩、腰痠背痛,更嚴重導致成失眠、頭暈、五十肩!!其實你應該從日常生活的小習慣開始改變,來看看Sunny教練來教大家平常就可以簡單做到的幾個小訓練~

動作一:引體向上(可稱作上半身的深蹲)

主要訓練部位:闊背肌、大圓肌、小圓肌…等等

如果你是一個剛接觸這個動作者,建議可先嘗試初階版本!!

初階款:採垂掉式,訓練手抓力

若你有接觸這個動作者,建議可嘗試進階版!

進階版動作注意:核心穩定,注意身體不要像隻蚯蚓晃動;肩膀下壓不聳肩,手肘不鎖死(不要完全打直)

動作二:擴背機

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有效改善:水牛肩、龜背、脊椎側彎

主要訓練部位:闊背肌

動作注意:要保持呼吸避免「努責」現象

☆GOGYM小教室:有些學生不會控制閉氣與吐氣時間,閉氣過久時會使身體缺氧、壓力變大,導致心臟血流變少、血壓下降,而導致頭暈、疼痛、心悸與短暫昏厥向後倒等情形,這就是所謂的「努責」現象。

動作三:坐姿划船

有效改善:駝背、圓肩

訓練部位:斜方肌中下部、菱形肌、背闊肌、三角肌後束、手臂二頭肌

動作注意:肩膀下壓不聳肩,前手臂肘關節不鎖死,在做動作的同時想像背夾一枝筆的感覺。

動作四:下背訓練機

有效改善:駝背、減少腰酸背痛無力、穩定脊椎改善久坐下背痛

訓練部位:豎脊肌、臀大肌

動作注意:雙手抱胸前,穩住核心!起來的時候要注意「背部水平一直線」,千萬不要過度甩動身體,避免造成肌肉傷害。

 

上述的動作可以透過機器輔助來安全且有效達到改善的效果,當然平常也可以做以下的動作來改善唷!

  • 臀下肌下背伸展

動作解說:伸展上背、肩膀

改善症狀:長期肩頸痠痛駝背或是胸口經常感到胸悶者,可藉由此動作達到開胸闊背的感覺,同時可改善五十肩的狀況。

 

 

  • 調整日常站姿

動作解說:把胸打開(可以照圖片動作把單手握住另一隻手手肘,就可以打開胸囉),建議可以照鏡子觀察肩線與耳朵對齊。

 

Sunny教練建議大家平時保持正確的站姿,這樣會讓體態變得更完美,自信心也會跟著來唷!

【體適能教練SUNNY-小巨蛋館】

專長項目
間歇燃脂訓練課程、女性減重雕塑課程、女性運動按摩課程、個人運動諮詢、體態雕塑與調整、女性重量肌力訓練課程

專業證照
TRX懸吊系統訓練師認證、PNF本體感覺神經肌肉促進技術、體適能健身C指導員、中華民國田徑教練證

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