{"id":7673,"date":"2017-01-30T00:00:00","date_gmt":"2017-01-29T16:00:00","guid":{"rendered":"\/\/www.afterroberto.com\/?guid=145ddf83c88414b409b34ecf635e71ba"},"modified":"2018-08-21T15:36:33","modified_gmt":"2018-08-21T07:36:33","slug":"%e6%af%8f%e5%a4%a9%e5%8b%95%e4%b8%80%e5%8b%95-%e6%b6%88%e6%bb%af%e5%8f%88%e6%b6%88%e8%84%82","status":"publish","type":"post","link":"\/\/www.afterroberto.com\/%e6%af%8f%e5%a4%a9%e5%8b%95%e4%b8%80%e5%8b%95-%e6%b6%88%e6%bb%af%e5%8f%88%e6%b6%88%e8%84%82\/","title":{"rendered":"\u3010\u6709\u7247\uff1a\u904b\u52d5\u6d88\u9592\u3011\u6bcf\u5929\u52d5\u4e00\u52d5 \u6d88\u6eef\u53c8\u6d88\u8102"},"content":{"rendered":"

\u3010\u660e\u5831\u5c08\u8a0a\u3011\u5728\u5bb6\u4e2d\u505a\u8f15\u904b\u52d5\uff0c\u4fdd\u6301\u808c\u8089\u6d3b\u52d5\u91cf\uff0c\u589e\u52a0\u8840\u6db2\u5faa\u74b0\u53ca\u65b0\u9673\u4ee3\u8b1d\uff0c\u6d88\u6eef\u517c\u6d88\u8102\u3002\u90e8\u5206\u52d5\u4f5c\u96c6\u4e2d\u300c\u8655\u7406\u300d\u8170\u8179\u4f4d\u7f6e\uff0c\u9023\u7e8c\u5e7e\u65e5\u5047\u671f\u98df\u5f97\u592a\u591a\uff0c\u90fd\u53ef\u4ee5\u7e7c\u7e8ckeep\u4f4f\u9ad4\u614b\u3002\u4ee5\u4e0b\u5404\u7d44\u52d5\u4f5c\u6bcf\u6b2110\u4e0b\uff0c\u6bcf\u65e53\u6b21\u3002<\/p>\n

\u793a\u7bc4\ufe55AASFP\u9ad8\u7d1a\u79c1\u4eba\u9ad4\u9069\u80fd\u6559\u7df4\u6797\u6dd1\u71d5<\/p>\n

\u25c61. \u52a0\u901f\u65b0\u9673\u4ee3\u8b1d<\/p>\n

\u505a\u6cd5\ufe55<\/p>\n

\u5e73\u8eba\uff0c\u96d9\u8173\u5c48\u66f2\uff0c\u81c0\u90e8\u5411\u4e0a\u63d0\uff0c\u76f4\u81f3\u80f8\u3001\u8170\u3001\u819d\u5448\u4e00\u659c\u7dda\uff0c\u4fdd\u63013\u79d2<\/p>\n

\u76ee\u7684\ufe55<\/p>\n

\u91dd\u5c0d\u81c0\u5927\u808c\u3001\u8195\u7e69\u808c\u7684\u5927\u808c\u8089\u904b\u52d5\uff0c\u540c\u6642\u6d3b\u52d5\u80cc\u90e8\u808c\u8089\uff0c\u52a0\u901f\u65b0\u9673\u4ee3\u8b1d<\/p>\n

\u25c62. \u4e0b\u8179\u904b\u52d5<\/p>\n

\u505a\u6cd5\ufe55<\/p>\n

\u5e73\u8eba\uff0c\u96d9\u8173\u5c48\u66f2\u4e0a\u63d0\uff0c\u81f3\u8170\u3001\u5927\u817f\u3001\u5c0f\u817f\u7686\u544890\u5ea6\uff08\u5716a\uff09\uff1b\u7136\u5f8c\u5c07\u96d9\u817f\u76e1\u91cf\u58d3\u5411\u8eab\u8ec0\uff0c\u5176\u9593\u5927\u817f\u8207\u5c0f\u817f\u4fdd\u6301\u7d0490\u5ea6\uff08\u5716b\uff09<\/p>\n

\u76ee\u7684\ufe55<\/p>\n

\u6d3b\u8e8d\u4e0b\u8179\u808c\u8089\uff0c\u589e\u52a0\u8840\u6db2\u5faa\u74b0\u4ee5\u5e6b\u52a9\u6d88\u5316<\/p>\n

\u25c63. \u4e0a\u8179\u904b\u52d5<\/p>\n

\u505a\u6cd5\ufe55<\/p>\n

\u5e73\u8eba\uff0c\u96d9\u624b\u6301\u85e5\u7403\uff08\u6216\u6c34\u6a3d\uff09\uff0c\u96d9\u8173\u5c48\u66f2\u4e0a\u63d0\uff0c\u81f3\u8170\u3001\u5927\u817f\u3001\u5c0f\u817f\u7686\u544890\u5ea6\uff1b\u624b\u6301\u85e5\u7403\u5411\u5927\u817f\u5de6\u5074\u53ca\u53f3\u5074\u64fa\u52d5\uff0c\u5176\u9593\u96d9\u80a9\u9700\u96e2\u5730\uff0c\u70ba\u4e4b\u4e00\u4e0b<\/p>\n

\u76ee\u7684\ufe55\u6d3b\u8e8d\u4e0a\u8179\u808c\u8089\uff0c\u589e\u52a0\u8840\u6db2\u5faa\u74b0\u4ee5\u5e6b\u52a9\u6d88\u5316<\/p>\n

\u25c64. \u589e\u52a0\u808c\u8089\u6d3b\u52d5<\/p>\n

\u505a\u6cd5\ufe55<\/p>\n

\u7ad9\u7acb\uff0c\u624b\u6301\u85e5\u7403\uff08\u5716c\uff09\uff0c\u5de6\u8173\u8e0f\u524d\uff0c\u5c48\u819d\u81f390\u5ea6\uff0c\u5f8c\u8173\u5fae\u66f2\uff0c\u5c07\u85e5\u7403\u7531\u80f8\u524d\u8209\u9ad8\u904e\u982d\uff08\u5716d\uff09\uff0c\u5b8c\u6210\u5f8c\u518d\u7ad9\u7acb\uff0c\u63db\u908a\u518d\u505a\uff0c\u5b8c\u6210\u5de6\u53f3\u8173\u70ba\u4e00\u4e0b<\/p>\n

\u76ee\u7684\ufe55<\/p>\n

\u91dd\u5c0d\u80a1\u56db\u982d\u808c\u3001\u81c0\u5927\u808c\u8a13\u7df4\uff0c\u589e\u52a0\u808c\u8089\u6d3b\u52d5\uff0c\u52a0\u5feb\u8840\u6db2\u5faa\u74b0<\/p>\n

\u25a0\u300c\u8f15\u904b\u52d5\u300d\u6709\u7247\u7747\ufe55goo.gl\/HyRdNK<\/a><\/p>\n<\/p>\n

https:\/\/health2.mingpao.com\/ftp\/Health2\/20170130\/news\/_30YD001_X.jpg1.\u52a0\u901f\u65b0\u9673\u4ee3\u8b1d \uff08\u5716\ufe55\u5289\u710c\u9676\uff09;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170130\/news\/_30YD003_X.jpg\uff08\u5716a\uff092.\u4e0b\u8179\u904b\u52d5 \uff08\u5716\ufe55\u5289\u710c\u9676\uff09;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170130\/news\/_30YD002_X.jpg\uff08\u5716b\uff092.\u4e0b\u8179\u904b\u52d5 \uff08\u5716\ufe55\u5289\u710c\u9676\uff09;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170130\/news\/_30YD004_X.jpg3.\u4e0a\u8179\u904b\u52d5 \uff08\u5716\ufe55\u5289\u710c\u9676\uff09;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170130\/news\/_30YD005_X.jpg\uff08\u5716c\uff094.\u589e\u52a0\u808c\u8089\u6d3b\u52d5 \uff08\u5716\ufe55\u5289\u710c\u9676\uff09;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170130\/news\/_30YD006_X.jpg\uff08\u5716d\uff094.\u589e\u52a0\u808c\u8089\u6d3b\u52d5 \uff08\u5716\ufe55\u5289\u710c\u9676\uff09;<\/inline><\/p>\n","protected":false},"excerpt":{"rendered":"

【明報專訊】在家中做輕運動，保持肌肉活動量，增加血液循環及新陳代謝，消滯兼消脂。部分動作集中「處理」腰腹位置，連續幾日假期食得太多，都可以繼續keep住體態。以下各組動作每次10下，每日3次。<\/p>\n

示範﹕AASFP高級私人體適能教練林淑燕<\/p>\n

◆1. 加速新陳代謝<\/p>\n

做法﹕<\/p>\n

平躺，雙腳屈曲，臀部向上提，直至胸、腰、膝呈一斜線，保持3秒<\/p>\n

目的﹕<\/p>\n

針對臀大肌、膕繩肌的大肌肉運動，同時活動背部肌肉，加速新陳代謝<\/p>\n

◆2. 下腹運動<\/p>\n

做法﹕<\/p>\n

平躺，雙腳屈曲上提，至腰、大腿、小腿皆呈90度（圖a）；然後將雙腿盡量壓向身軀，其間大腿與小腿保持約90度（圖b）<\/p>\n

目的﹕<\/p>\n

活躍下腹肌肉，增加血液循環以幫助消化<\/p>\n

◆3. 上腹運動<\/p>\n

做法﹕<\/p>\n

平躺，雙手持藥球（或水樽），雙腳屈曲上提，至腰、大腿、小腿皆呈90度；手持藥球向大腿左側及右側擺動，其間雙肩需離地，為之一下<\/p>\n

目的﹕活躍上腹肌肉，增加血液循環以幫助消化<\/p>\n

◆4. 增加肌肉活動<\/p>\n

做法﹕<\/p>\n

站立，手持藥球（圖c），左腳踏前，屈膝至90度，後腳微曲，將藥球由胸前舉高過頭（圖d），完成後再站立，換邊再做，完成左右腳為一下<\/p>\n

目的﹕<\/p>\n

針對股四頭肌、臀大肌訓練，增加肌肉活動，加快血液循環<\/p>\n

■「輕運動」有片睇﹕goo.gl\/HyRdNK<\/a><\/p>\n<\/p>\n

https:\/\/health2.mingpao.com\/ftp\/Health2\/20170130\/news\/_30YD001_X.jpg1.加速新陳代謝 （圖﹕劉焌陶）;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170130\/news\/_30YD003_X.jpg（圖a）2.下腹運動 （圖﹕劉焌陶）;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170130\/news\/_30YD002_X.jpg（圖b）2.下腹運動 （圖﹕劉焌陶）;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170130\/news\/_30YD004_X.jpg3.上腹運動 （圖﹕劉焌陶）;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170130\/news\/_30YD005_X.jpg（圖c）4.增加肌肉活動 （圖﹕劉焌陶）;https:\/\/health2.mingpao.com\/ftp\/Health2\/20170130\/news\/_30YD006_X.jpg（圖d）4.增加肌肉活動 （圖﹕劉焌陶）;<\/inline><\/p>\n","protected":false},"author":2,"featured_media":9758,"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":[4],"tags":[649,840,857],"class_list":["post-7673","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-4","tag-649","tag-840","tag-857"],"publishpress_future_action":{"enabled":false,"date":"2026-11-16 12:01:48","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\/7673"}],"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=7673"}],"version-history":[{"count":0,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/posts\/7673\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/media\/9758"}],"wp:attachment":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/media?parent=7673"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/categories?post=7673"},{"taxonomy":"post_tag","embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/tags?post=7673"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}