上肢｜Upper Body

In Healthcare, Physical Activity By Sigrid On

💪 上肢 Upper Body 💪
時長約 10 – 15 分鐘 ⌛

💪 上肢 Upper Body 💪

時長約 10 – 15 分鐘 ⌛
胸部、手臂、肩膀和背部的肌肉強度、肌腱韌帶的穩定性、關節活動度訓練，除了讓我們擁有緊實的上半身，更能提高我們的日常活動功能與運動表現。
請大家保持呼吸順暢，如果關節受傷、做動作會痛、很久沒運動的朋友，請把動作放慢，只要疼痛就停下來、不要勉強做完，適時地暫停影片休息，並視需要看醫生哦 🧑‍⚕️
各位朋友可以選「影片版」或「圖片版」，挑一個來做就可以囉 😆

🍿 影片版

有中、英文兩部影片，大家可以挑自己喜歡的來看 🥳

英文，道具：瑜珈墊

Source: MadFit

中文，道具：瑜珈墊

Source: 啾喜Josie

🖼️ 圖片版

英文，道具：開朗的心

依照你的體力、疲累程度、時間，決定自己要做 Level I、II、還是 III。
有個小偷吃步預估法是，如果 60 秒內你做仰臥起坐：

  • 1-20 下 👉 Level I
  • 21-39 下 👉 Level II
  • 40+ 下 👉 Level III

找到每張圖不同 Level 所對應的「組數（sets）」，就會是今天請你那張圖裡的運動要做幾次。舉例來說，我仰臥起坐一分鐘內只能做 15 下，所以我是 Level I，這次每個動作都是 3 sets，每個動作每次要做 10 次，今天這六個動作我要做 3 組，可以分早、午、晚來做，或是一次做完、每組之間休息 30 秒（有計時器 👇）。

🎥 可參考下面的影片，有些沒有影片示範的，請各位朋友照著圖示做唷～

Source: darebee.com
Raised Arms Circles
Scissor Chops
Chest Expansions
Arm Scissors
Side Arm Raises

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