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https:\/\/video3.mingpao.com\/201703\/HET20170327_01.mp4\u904b\u52d5\u8655\u65b9;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170327\/news\/_27YD009_X.jpg\u4e9e\u6d32\u904b\u52d5\u53ca\u9ad4\u9069\u80fd\u6cbb\u7642\u4e2d\u5fc3\u8a3b\u518a\u7269\u7406\u6cbb\u7642\u5e2b\u5289\u5efa\u69ae\uff08\u5716\uff1a\u5289\u710c\u9676\uff09;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170327\/news\/_27yd101.jpg\uff08\u5716\uff1a\u5289\u710c\u9676\uff09;<\/inline><\/p>\n","protected":false},"excerpt":{"rendered":"

【明報專訊】夏天將至，是時候開始運動收身，練好一身肌肉迎接炎夏來臨。減肥瘦身，不止追求磅數，還要講求肌肉線條。近期新興的圓柱形高密度發泡膠Foam Roller（泡沫軸，又稱發泡膠柱），配合不同健身動作時，它會增加動作的不穩定性，從而令運動強度大幅提升，可在短時間內踢走脂肪、操到一身靚肌肉。<\/p>\n

泡沫軸早在十多年前已經面世，當時主要在美國盛行。亞洲運動及體適能治療中心註冊物理治療師劉建榮指出，「當時主要利用泡沫軸在身體不同地方滾動，達到放鬆肌肉及筋絡的效果。不過，近年開始利用泡沫軸混合不同健身動作，增加運動強度及強化肌肉，達到消脂收身的效果」。其中最常見是瑜伽、健身等加入泡沫軸，令原本較為沉悶的動作有更多變化。<\/p>\n

泡沫軸如何做到強化肌肉及收身的效果？劉建榮解釋，主要是依靠其不穩定性來進行訓練，「其實不少與泡沫軸混合的訓練動作，都是見慣見熟，以健身為例，包括掌上壓、平板支撐等。看似平平無奇，但當在圓柱體的泡沫軸上操練時，由於重心會向前或向後移動，強度較在平地上做高好多，能達到快速強化肌肉或收身的效果」。<\/p>\n

有助鍛煉大小肌肉<\/p>\n

劉建榮指出，以泡沫軸配合操練的另一個優點，是加強肌肉穩定度，不單減低做其他運動時的受傷風險，對日常生活亦都有幫助。「加入泡沫軸操練的過程中，身體需要保持平衡，能夠鍛煉到身體用於穩定的大小肌肉。其實在日常生活中，不少細微的動作都會用到這些肌肉，例如開門、拿水杯等，如果這些肌肉力量不足，隨時會扭傷。所以多做泡沫軸的混合操練，能減少扭傷的機會。」<\/p>\n

由於大部分配合泡沫軸的動作，都是見慣見熟，做過無數次，容易令人掉以輕心。劉建榮提醒，「動作看似簡單，但當加入泡沫軸時，難度會大幅提高，如果平衡力或身體肌肉力量較差，便有受傷風險」。所以最好量力而為，對於一些之前沒有使用泡沫軸做運動的新手，最好先將難度略為減低。以掌上壓為例，一般會用雙手按壓泡沫軸，以腳趾觸地支撐全身；但新手可先改為膝頭觸地，降低動作的難度，當習慣泡沫軸的不穩定性後，才回復以腳趾觸地；亦可由減少下數入手，留意自己肌肉能承受的下數來調整。<\/p>\n

患高血壓、心臟病者小心<\/p>\n

另外，劉提醒以泡沫軸混合運動操練的用家，由於運動強度較一般運動高，所以血壓會在短時間內加快，「由於短時間內『谷盡』身體大部分肌肉，心跳加快，如果患有高血壓、心臟疾病、孕婦等人士，想做這類運動，事前必須詢問醫生或物理治療師的意見。另外，利用泡沫軸做不同的動作時，大都涉及肩膀、腰腹肌肉，如果這些肌肉力量不足但又強行去做，可能會用錯肌肉發力，例如原本應用腹部肌肉，卻誤用了腰部肌肉；若加上腰部有舊患，便會增加受傷風險，絕對需要留意」。<\/p>\n

■運動處方<\/p>\n

泡沫軸操肌<\/p>\n

‧增加不穩定性，提升難度<\/p>\n

‧開始時降低難度，減低受傷機會<\/p>\n

‧注意動作要正確，避免用錯肌肉<\/p>\n

■專家示範<\/p>\n

2星期入門練至進階<\/p>\n

利用泡沫軸配合一些常做的健身動作，快速操肌收身。然而新手用家應適當調整難度，最好先由入門動作做起，一至兩星期後才做進階動作。當身體漸漸適應運動強度之後，每隔一至兩星期每組動作加一下，提高難度。<\/p>\n

示範：AASFP學員何展權<\/p>\n

文：勞耀全<\/p>\n

圖：劉焌陶<\/p>\n

編輯：王翠麗<\/p>\n

■泡沫軸操肌<\/p>\n

有片睇：goo.gl\/s4c9YB<\/a><\/p>\n

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