江坤俊教你正確呼吸!2招「彈力帶橫膈膜操」 強健肺部很簡單
你會呼吸嗎?基隆長庚外科教授江坤俊表示,吸氣及吐氣時,肺部與肩膀應盡量不要動,而是要將橫膈膜往下頂,讓肚子非常用力,就能訓練核心肌群及橫膈膜。
彈力帶橫膈膜操 強健肺部
體適能教練陳少偉也提供2招「彈力帶橫膈膜操」,幫助強健肺部:
延伸閱讀:呼吸幅度小於3公分你的身體正在缺氧!
【彈力帶橫膈膜操1】
步驟1:彈力帶或毛巾綁在胸部下緣,深呼3秒鐘,彈力帶有繃緊的感覺。
步驟2:吐氣,會發現彈力帶變鬆。
【彈力帶橫膈膜操2】
步驟1:準備一條彈力帶,坐在彈簧床上。
步驟2:把彈力帶放在下背腰處,慢慢往後平躺。
步驟3:雙腳曲膝提高成90度。
步驟4:雙手握一顆1公斤的球,或是1公升重量的寶特瓶。
步驟5:吸氣時,將球往上推。
步驟6:吐氣時,將球往向下放。
◎ 編輯/郭庚儒報導
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