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KingStone

【繁體】肌力壯了 就不老:打造40後的健康人生

【繁體】肌力壯了 就不老:打造40後的健康人生

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内容簡介

年過40後是人生極為重要的分水嶺,
當你準備開始人生的下半場,「健康」才是你最重要的財富。
讓運動防護師來告訴你,如何迎來一個「不跌倒」熟年生活。


台灣正邁入高齡化社會,有許多40後的人們開始規劃自己的下半場,怕自己成為「一個人的老後」,或是「下流老人」。總是積極籌劃著投資理財、攝食營養、美顏抗老,卻忘了人體健康的最基本關鍵——肌肉耐力。

常聽人們這麼說:「老人不能跌倒,一跌就再也起不來了。」這是為什麼呢?

這完全是「肌少症」在作祟。人們在中年之後,總是越來越不愛動,成了熟齡族之後更是如此,不只不動,更覺得一動就傷筋動骨的,對身體健康不好。這是完全錯誤的觀念。

人若不運動,體內支撐骨架的肌肉耐力便會流失,甚至是肌肉會變少,也就是所謂的肌少症。缺乏肌肉的支撐,人體反而更容易跌倒受傷。也就會產生「一跌就再也起不來了」的狀況。

因此,本書作者運動防護專家林冠廷,特別運用自己碰到的實際案例,設計出60種不同部位的肌力運動操,讓熟年人口也能安心運動,增強自己的肌力,不用再害怕「一跌就再也起不來了」,而且還讓自己擁有一個黃金熟年。

目錄

作者序
【專欄】檢查看看自己體能是不是符合標準!

第一章 肌力對熟年族群很重要
中老年人的健康從肌力開始
為什麼要做肌力運動?
除了肌力運動,這些也少不得
知道了運動的重要之後,下一步就是開始!
身體疲勞了,還需要運動嗎?
我身上有些疾病、傷害,也要運動嗎?

第二章 輕微運動篇:實用的肌力訓練
簡單的運動都比整天不運動好太多
原地踏步
抬膝碰手
登階運動
方塊踏步運動
重量訓練強化全身肌力,就不怕跌倒
水瓶二頭肌訓練
跪姿伏地挺身
靠牆深蹲
困擾許多人的殺手,五十肩!
鐘擺運動
爬牆運動
臀部與下肢訓練,改善便祕問題
帶著一瓶水,出外散步三十分鐘
抬臀橋式運動
打個噴嚏就閃到腰,原來是肌力不足
半身式仰臥起坐
高難度的「鳥狗」平衡訓練
不小心坐太久,坐到腳都麻了
前弓後箭伸展小腿肌
墊腳尖
靠肌力改善凸脖子的肩頸痠痛
側彎伸展
轉頭伸展
低頭伸展
頸部肌力訓練
腳底痛除了抓毛巾還要做短足運動
腳底踩網球
腳趾頭抓毛巾
短足運動
借助水中浮力跟阻力,肌力訓練安全又有趣
水中行走
水中弓箭步下蹲

第四章 肌力運動篇
增強肌力預防五十肩和預防跌倒!
原來做家事也是很棒的運動!
跪地擦地板
腿部、核心肌力訓練
站不起來原來是坐骨神經痛
橋式運動加強版
後抬腿
讓退化性膝關節炎也敢下樓梯
加強腿部肌力
強化內側肌群肌力
姿勢不良導致下背痛,原來是核心肌力不足
弓箭步
棒式
拒絕尷尬的尿失禁
凱格爾運動
增強下腹部肌力
毛巾不只可以洗臉,還可以拿來配合運動!?
毛巾腿部伸展
放鬆肩頸
插花也會手痛?原來是肌力不足
手腕伸展運動
手腕肌力訓練
在書桌前坐太久——上背部肌力不足的膏肓痠痛
俯臥背肌強化
靠牆肩推
長跑老將也需要肌力訓練
強化下盤肌力
深蹲扛重量
大步弓箭步訓練
啞鈴分腿蹲
養生村的困擾,就是活動太多生活太充實
舒展背筋法
進階版 桌子運動
進階版 反棒式運動
樹式
老煙槍又愛唱歌——試試胸腔肌力訓練
風車旋轉運動
反向胸椎飛鳥訓練
上山下海的健走運動一定要搭配的腿部肌力特訓
側蹲
保加利亞深蹲
上膊(Hang Clean)爆發力訓練

附錄:運動輔具

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BrandKingStone
Brand OriginTaiwan
Net Content1g

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