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1.\u5b30\u5152\u5f0f\u722c\u884c<\/p>\n

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2.\u67b1\u9762\u5f0f\u722c\u884c<\/p>\n

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3.\u7329\u7329\u6a6b\u722c<\/p>\n

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4.\u652f\u6490\u5f0f\u722c\u884c<\/p>\n

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https:\/\/health2.mingpao.com\/ftp\/Health2\/20170501\/news\/_01YD012_.jpg\u7c21\u55ae\u6613\u505a\u2014\u2014\u722c\u884c\u904b\u52d5\u4e0d\u9700\u5668\u68b0\uff0c\u52d5\u4f5c\u7c21\u55ae\u5c0d\u9ad4\u80fd\u6c92\u6709\u592a\u5927\u8981\u6c42\uff0c\u6240\u4ee5\u7121\u8ad6\u7537\u5973\u8001\u5e7c\u90fd\u9069\u5408\u505a\uff0c\u5176\u4e2d\u5973\u58eb\u60f3\u6536\u8eab\u66f4\u52a0\u9069\u5408\u3002\uff08\u5716\uff1a\u8607\u667a\u946b\uff09;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170501\/news\/_01yd101.jpg;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170501\/news\/_01YD001_.jpg\u5468\u9326\u6d69\uff08\u5716\uff1a\u8607\u667a\u946b\uff09;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170501\/news\/_01yd102.jpg\u555e\u9234\u8f14\u52a9\u2014\u2014\u4e0d\u5c11\u5973\u6027\u7531\u65bc\u8155\u529b\u4e0d\u8db3\uff0c\u722c\u884c\u6642\u624b\u8155\u6709\u53ef\u80fd\u56e0\u904e\u5ea6\u5c48\u66f2\u800c\u53d7\u50b7\uff0c\u5efa\u8b70\u521d\u5b78\u8005\u5229\u7528\u8f15\u8eab\u7684\u555e\u9234\u4f5c\u8f14\u52a9\u3002\uff08\u5716\uff1a\u8607\u667a\u946b\uff09;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170501\/news\/_01yd103.jpg\uff08\u5716\uff1a\u8607\u667a\u946b\uff09;<\/inline><\/p>\n","protected":false},"excerpt":{"rendered":"

【明報專訊】步入五月，大家開始為夏天來臨做運動keep fit。歐美興起爬行運動，模仿嬰兒、猩猩、螃蟹爬行，數十種爬行動作有不同難度，可鍛煉全身肌肉，部分簡單易學，最適合女士在盛夏前收身加強線條。<\/p>\n

鮮運動女生 腰背痛人士都適合<\/p>\n

爬行運動在歐美已經興起一段時間，它的出現全因一本名為《囚徒健身》（Convict Conditioning）的書籍帶動，亞洲運動及體適能專業學院課程總監兼註冊物理治療師周錦浩表示﹕「《囚徒健身》是由美國囚犯所寫的健身書籍，教人用自身體重做一系列的健身運動，由於不需使用器械即可做到健身效果，迅速在美國流行，亦令更多人研究自身體重的健身方式，爬行運動便是其中之一。」<\/p>\n

「爬行動作，雖然每個人都會在嬰兒時期做過，但小時候是因為受到外界刺激而作出的動作，而現今所講的爬行運動，旨在利用自身體重來收身，概念相似但不盡相同。」周錦浩指出，爬行運動可以作為熱身運動，近年香港多人愛跑步，有時更會約朋友一齊跑，練跑前加入這些爬行運動，可增加跑友們的興致。<\/p>\n

爬行運動，大部分以支撐動作為主，無論男女老幼都能學習，可說是老少咸宜；亦由於門檻低，周錦浩指出，這項運動很適合女士收身，「雖然現時不少自身體重訓練，可以透過公園的器械，例如單槓、雙槓去做，但對於女性來說，未必有足夠氣力做到引體上升這類需要臂力的動作，強行去做隨時受傷。反而爬行運動的動作，毋須強大力量，目的亦多以改善身體線條為主，不會練到一身肌肉，相對來說較適合女士操練」。<\/p>\n

另外，爬行動作是一種全身性動作，爬行時，由頸、手臂、背肌、腰、腹、下肢肌肉全部用到，而且動作涉及支撐，亦可訓練穩定肌及核心肌群。周錦浩表示，入門門檻低，動作亦偏安全，所以除了女士們收身適合做，初級的爬行動作亦適合腰背痛人士，「例如每日坐在辦公室工作，有輕度腰背痛的人士，都可透過初級的爬行動作，改善問題」。<\/p>\n

如果將難度提高，更可訓練心肺功能。「其實在爬行運動中，亦有一些高強度的動作，例如拱橋爬行，除了需要身體協調之外，更要求一定體力，對訓練心肺功能有一定幫助。」<\/p>\n

手臂過直 手腕過屈皆招受傷<\/p>\n

然而，周錦浩提醒，動作簡單並不代表沒有受傷風險，練習時必須留意以下兩點，「首先是對於一些少做運動的人士初學者，平時沒有練習支撐性運動，未必懂得手部支撐身體時的正確動作。注意切勿過分伸直雙手，令手踭關節向內過分屈曲，因而出現超伸問題，由於這個動作會令手踭關節鎖死，令關節壓力過大，容易出現脫骱、移位等問題」。<\/p>\n

其次是女士若手腕的力量不足，當手掌按壓地上爬行時，手腕可能受壓而受傷。想減少受傷，可考慮戴上護腕，或雙手拿着輕身的啞鈴，減少前臂與手掌的屈曲角度。「另外，由於部分爬行運動臀部向上令上身向前傾，有心血管疾病的人士練習這類運動時，可能會頭暈，必須要留意」。<\/p>\n

■知多啲<\/p>\n

每組動作持續半分鐘<\/p>\n

爬行運動不受地方限制，但始終需要一個足夠爬行的空間，究竟幾大地方才最合適？周錦浩表示，最理想是一個8至10米長的空間，「進行高強度的訓練，一般準則是連續運動約半分鐘。以爬行運動的動作計算，長度為8至10米，運動時間便為20至30秒，符合高強度訓練的原則，其中最理想的位置，就是家中的走廊」。但如果家中沒有長走廊，其實可在短距離來回多次，「最重要記住每組動作持續做半分鐘」。<\/p>\n

■爬行三級跳 扮完BB再扮蟹<\/p>\n

示範﹕AASFP高級私人體適能教練羅樹鈞<\/p>\n

◆初級熱身動作<\/p>\n

1.嬰兒式爬行<\/p>\n

做法﹕跪在地上，雙手按地，以雙手、雙膝及雙腳支撐身體。伸出左手向前，再將右腳提起向前，之後分別為右手及左腳，重複動作向前爬行。頭部輕微抬起，眼望向前，背部輕微上拱。每次做兩分鐘。<\/p>\n

訓練﹕核心肌肉、手腳協調<\/p>\n

2.枱面式爬行<\/p>\n

做法﹕跪在地上，雙手按地，然後雙膝離地，只以雙手及雙腳支撐身體。伸出左手向前，再將右腳提起向前，之後分別為右手及左腳，重複動作向前爬行。每次做兩分鐘。<\/p>\n

訓練﹕腹、臀部肌肉<\/p>\n

◆中級動作<\/p>\n

3.猩猩橫爬<\/p>\n

做法﹕雙腳合上，跪在地上，雙手按地，然後雙膝離地、微曲。雙腳跳向左方，隨後雙手屈曲後向上推，令上身跳向左方，重複以上動作移動。每組半分鐘，每次做三組。<\/p>\n

訓練﹕手臂肌肉、心肺功能及加強身體協調<\/p>\n

4.支撐式爬行<\/p>\n

做法﹕做平板支撐，右手臂提向前，左腳掌向前移動，然後左手及右腳重複動作，向前移動。注意腰背保持水平，頭部輕微向上，眼望前下方。每組半分鐘，每次做三組。<\/p>\n

訓練﹕背、腰、腹、小腿及肩膀肌肉<\/p>\n

◆高級動作<\/p>\n

5.蟹式爬行<\/p>\n

做法﹕坐在地上，面向天，雙手向後按住地面，臀部離地，形成拱橋。然後左腳向前踏，右手跟隨向前按，之後右腳及左手重覆動作，向前移動。注意腳向前踏出時，步幅毋須太大，否則難以前進。每組半分鐘，每次做三組。<\/p>\n

訓練﹕手臂三頭肌、大腿後側肌肉<\/p>\n

文：勞耀全<\/p>\n

圖：蘇智鑫<\/p>\n

統籌：鄭寶華<\/p>\n

編輯：王翠麗<\/p>\n

■有片睇：<\/p>\n

爬行運動goo.gl\/CozCMm<\/a><\/p>\n

https:\/\/video3.mingpao.com\/201704\/HET20170427_01.mp4毋須器械 隨時可做 「扮蟹」收身 「爬」出靚線條;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170501\/news\/_01YD012_.jpg簡單易做——爬行運動不需器械，動作簡單對體能沒有太大要求，所以無論男女老幼都適合做，其中女士想收身更加適合。（圖：蘇智鑫）;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170501\/news\/_01yd101.jpg;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170501\/news\/_01YD001_.jpg周錦浩（圖：蘇智鑫）;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170501\/news\/_01yd102.jpg啞鈴輔助——不少女性由於腕力不足，爬行時手腕有可能因過度屈曲而受傷，建議初學者利用輕身的啞鈴作輔助。（圖：蘇智鑫）;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170501\/news\/_01yd103.jpg（圖：蘇智鑫）;<\/inline><\/p>\n","protected":false},"author":2,"featured_media":4703,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[3],"tags":[871,647,857],"class_list":["post-4708","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3","tag-871","tag-647","tag-857"],"publishpress_future_action":{"enabled":false,"date":"2026-11-16 12:26:08","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category"},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/posts\/4708"}],"collection":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/comments?post=4708"}],"version-history":[{"count":0,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/posts\/4708\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/media\/4703"}],"wp:attachment":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/media?parent=4708"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/categories?post=4708"},{"taxonomy":"post_tag","embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/tags?post=4708"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}