锻炼脊椎骨盆更中立 治疗师教一运动不容易跌倒
<picture style="box-sizing: border-box;"><font size="4" face="宋体"><img alt="物理治疗师分享一项可以训练深层内核肌群的运动。弹力带运动示意图，与本新闻无关。（取材自pexels.com@Antoni Shkraba Studio）" class=" lazyloaded" data-src="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/08/02/32803177.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" src="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/08/02/32803177.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" style="box-sizing: border-box; border-style: none; object-fit: contain; width: 580px; height: 386px;"></font></picture><figcaption style="box-sizing: border-box; line-height: 1.4; padding-top: 10px; padding-bottom: 10px; color: rgb(126, 126, 126); background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;"><font size="4" face="宋体">物理治疗师分享一项可以训练深层内核肌群的运动。弹力带运动示意图，与本新闻无关。（取材自pexels.com@Antoni Shkraba Studio）</font></figcaption><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">进行功能性锻炼有助于让每天生活中的动作更流畅，因为这类型的运动模仿日常生活的动作模式，能增进肌力、稳定度与活动度，可以改善姿势、减少下背痛，让走路更轻松。Fit&Well<font color="#0061cc"><span style="box-sizing: border-box;">报导</span></font>，物理治疗师库姆斯（Sophie Coombes）在Instagram上分享一项她常推荐患者的<font color="#0061cc"><span style="box-sizing: border-box;">运动</span></font>，可提升功能性内核肌力，称为「泽奇侧弯式」（Zercher side bends）。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">库姆斯说，泽奇侧弯式可以锻炼腹斜肌（Obliques）、腰方肌（Quadratus lumborum）与深层内核肌群，这些是维持身体中段内核肌力与稳定度的肌肉。要进行这项运动，只需要准备一条弹力带、以及一个相当于膝盖高度的稳定平面，像是长凳或沙发。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">动作步骤如下，首先站在稳定平面的左侧，左手握着弹力带；将弹力带绕过左脚与左手肘，手肘弯曲90度以固定弹力带位置；接着擡起右膝盖，放在平面上，右手放在右侧腰部以保持平衡；保持下半身不动，腰部慢慢地向左、右侧弯。库姆斯说，刚开始建议做15至20次，选择较轻的弹力带。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">泽奇侧弯式能训练身体在抵抗外力时，保持稳定与直立姿势，因此很有帮助。库姆斯说，因为让身体前侧负重下进行侧向移动，脊椎与骨盆能学习保持中立姿势，进而改善姿势、平衡与动作效率。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">库姆斯说，与常见的死虫式（Dead Bug）相比，死虫式很适合训练基本内核控制，但泽奇侧弯式训练身体对抗往侧边倾倒，更能将训练成果转移到日常生活动作、举重与运动上。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">库姆斯说，在此姿势下使用弹力带能迫使你保持直立，启动上背部肌群、控制肋骨位置，进行死虫式时不太会训练到这些部分，因此不妨将泽奇侧弯式加入训练菜单内，提升整体内核肌力。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><div style="box-sizing: border-box; color: rgb(0, 0, 0); margin-right: auto; margin-left: auto; display: flex; flex-direction: column; align-items: center;"><iframe class="instagram-media instagram-media-rendered" id="instagram-embed-0" src="https://www.instagram.com/reel/DLMVoUpoACP/embed/captioned/?cr=1&v=14&wp=540&rd=https%3A%2F%2Fwww.worldjournal.com&rp=%2Fwj%2Fstory%2F121617%2F8913367%3Fzh-cn#%7B%22ci%22%3A0%2C%22os%22%3A5104.800000011921%2C%22ls%22%3A2613.5%2C%22le%22%3A5098.5%7D" allowtransparency="true" allowfullscreen="true" frameborder="0" height="1311" data-instgrm-payload-id="instagram-media-payload-0" scrolling="no" style="box-sizing: border-box; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; max-width: 540px; width: calc(100% - 2px); 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