圖解10個全身拉筋動作!助你輕鬆瘦身、身體更有線條美⋯
2018年12月08日07:00

正所謂「筋長一寸 壽長十年」,無論你有沒有運動習慣,拉筋都能令身體更健康和修飾身體曲線。就連身形修長嘅台灣女星張鈞甯,出名鍾意跑步做運動,但堅持每次都會拉筋絕不偷懶!若果當天沒有運動,在家中進行以下幾個簡單的全身拉筋動作,不但可以放鬆身體有減壓效果,更可以達到瘦身消脂的效果,每天堅持做身體曲線會變得愈來愈漂亮!

原文:More | 圖片:新傳媒圖片、Instagram

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張鈞甯腿形修長的秘密 –拉筋

熱愛運動的張鈞甯一直身形都很漂亮,原來她的修身之道也是堅持拉筋!經常代言運動品牌的她在出席活動時與大家分享,她每次在慢跑前都一定會拉筋,運動過後都會拉筋放鬆肌肉。

張鈞甯
張鈞甯
經常有人會問,為什麼她常跑步但腿都不會長肌肉或是線條變得不好看。

張鈞甯說,很多人運動過後都認為這就完事,但這是錯誤的,必須拉筋,特別要拉開小腿到大腿的筋,讓肌肉不會緊繃,線條便會愈來愈漂亮完美。

10個全身拉筋動作

頸部拉筋

1. 雙手叉腰,頭慢慢向上仰,背部保持挺直,如果想進一步伸展,可以把手放在額頭輕輕向下壓。背部保持挺直,左手放在右耳拉動頭部向左邊壓,左邊耳朵可以慢慢靠向左肩膀,碰不到也沒有關係。之後換另一方向。

更可把頭轉向不同的方向,以手輔助,拉鬆不同的頸部肌肉呢!

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Stretch of the day 👐 We are focusing on Headaches & Migranes this week, looking at exercises to release pain. When the muscles in the shoulders & neck become tight, they begin to pull the muscles & nerves of the head causing the head to be out of line, this mis-balance is one cause for pain & headaches. This series ofstretches is my favoutite home care for clients as it stretches all angles of the neck, using the hand on top of the head to increase depth. #turnaroundtherapy#rehabilitation#exercise#stretchoftheday#painfree#sportmassage#prevention#painfree#thisgirlcan#neckpain#tightneck#soreshoulders#injuryprevention#neckextension#movementismedicine#rehabilitation #prevention #prevetionstretch #relief #headaches #headacherelif #headcahegoaway #headacheisgone #headachecure #migraines #migrainessuck

A post shared by TurnAround Therapy (@turnaround_therapy) on Mar 12, 2018 at 2:56am PDT

手臂

2. 伸直手臂向另一側,用另一隻手壓向伸直的手臂的手肘,然後換手。

拉筋
拉筋

亦可把雙手前後打圈,順道紓緩膊頭的痛症。

胸部

3. 背對牆壁,然後把一隻手放在牆上。盡量把身體向前,肩膀和背肌位置會有輕微拉扯感。要開胸要記緊把胸口打開,不要寒背呢!

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Stretch of the day 👐 We are focusing on wrist pain for cyclists whilst on your bike. There is no bigger annoyance than pins & needles happening half way through a ride. Today’sstretch is a great place to start. The Ulna & Median Nerve that go to the hand when blocked will cause pins & needles, these nerves pass underneath the pec muscles on the chest. When cycling, your in one fixedposition for a long time whichclose the pecs & can cause these nerves to be blocked. By stretching the pecs when off the bike it will help to prevent this from happening #turnaroundtherapy#rehabilitation#exercise#stretchoftheday#painfree#sportmassage#prevention#cycling#cyclinglife#cyclist#womenscycling#bike#londoncyclist#londoncycling#urbancycling#bikelife#justbikeit#painfree#ride100#event#NorthLondon#Islington#thisgirlcan#prudential#teamrutland #wristpain

A post shared by TurnAround Therapy (@turnaround_therapy) on Feb 19, 2018 at 12:37am PST

背部

4. 在牆前面站立,與牆保持半個身的距離,然後向前彎腰,雙手貼在牆上支撐,腰向下壓。這個動作胸肌也能拉到。

柔韌度高的話,可嘗試將胸口貼在牆上,再慢慢把腰壓下去。

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Day 6 yogis choice #standingpuppypose #uttanashishosana is the last day , thank you all the HOSTS and sponsors for this nice challenge. ❤️❤️❤️ #welovepuppypose. July 2-7 Do you love puppy pose as much as we do? Join us for six days of❤️opening,🍑flattering puppy pose variations! Each day we will share a puppy pose and you can pick one of our variations are share your own. . Hosts: @jennyg2bfit @themuscleboundyogi @yogajosey @yogi.bree Sponsors: @Ahzalhea @mysugarmat @glassticbottle @artnaturals For those of you that like to plan ahead here is our list of puppies🐶: . 1. Puppy Pose 2. Extended Puppy 3. One leg up Puppy 4. Bound Puppy 5. Twisted Puppy 6. Yogi’s Choice Puppy . If you would like to be eligible for prizes, here’s how to play: 1️⃣Repost the flyer (can be attached to Day 1 and put it your story). 2️⃣Follow hosts and sponsors & tag some friends to join too. 3️⃣Tag all hosts & sponsors in your daily posts using#Welovepuppyposeso we can see you in the gallery! 4️⃣Set your account to public so we can see your posts 5️⃣Be safe, get creative, and have fun! #puppyposevariation#heartopener#shoulderopeningpose#yogachallenge2018 #practiceandalliscoming #practiceyogaandalliscoming #igchallenge#igyoga#igyogacommunity #instayoga#instayogi #loveyoga #moveandletyourspiritfly #myyogalife#yoga #yogachallenge#yogadaily#yogaeveryday#yogalove#yogamen#stretchingtime #yogaeverydamnday

A post shared by @ luzma_yoga on Jul 7, 2018 at 12:11pm PDT

腹部

5. 跪在地墊上,雙手放在腳上,臀新慢慢向前推,腰向上拱,頭向後仰,慢慢維持呼吸。若是初學者較困難,可先用一隻手,然後換邊再做,同樣有效果呢!

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Day #camelpose #ustrasana #summeryogicool 15 – 23 July . The heat of summer can often accelerate our mind and heat our bodies. It's important to pay attention to these sensations and incorporate a slower, more focused practice into our daily yoga routine. When your blood and your mind are already boiling from the quickening pace of summer activities, try to avoid the following poses as they tend to increase your body’s internal heat and may leave you a hot mess! Instead, practice these nine cooling yoga poses. Try not to engage the muscles you don’t need and work to consciously relax your face. Keep a consistent breath and turn your focus inward. . . 💗Beautiful Hosts 💗 @yogi.bean @kb_yogifit @fani_filou @flou_yoga @shaynarooney @jenn_fitnessfoodie @tris_yoga @bohowonderfullife @clementine.evrard.yoga 🌷 Sponsors 🌷. @yogaposses . ⚖️ Pose List⚖ 1. Meditation Seat pose . 2. Tree Pose . 3. Camel Pose . 4. Flowing Half Squat 5. Wide-Legged Forward Bend 6. puppy pose . 7. Fish Pose . 8. pigeon pose . 9. crescent variation pose. #yogamakesmehappy#yogaisfun #yogalove #yogisofinstagram #yogachallenges #igyogafriends #myyogajourney #yogacolombia #instayoga #yogagram

A post shared by @ luzma_yoga on Jul 17, 2018 at 4:23pm PDT

亦可嘗試先趴在地上,再慢慢拱起胸部。

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OPEN HEART ❤️OPEN MIND – TO SET YOU FREE I was about to write that I miss the sun sooo much & just in this second the sun shines through the clouds 😍 today's magic moment ✨ Be open to what happens. To people. To everything that surrounds you. React conscious to what happens & listen to your gut feeling! OPEN YOUR CHEST We all sit too often with our shoulders forward on the computer, phone, cooking, eating, driving – all of this tends to shorten our tendons & muscles around the shoulders and chest. Try to open up the chest several times a day 😃 shoulders back & down. Will help your body and at the same time your mind. Upward facing dog is a great stretch & chest opener for everyone 🙌 📸: @shelbycarol

A post shared by MELISSA KISS (@kissmelissakiss) on Oct 3, 2017 at 4:35am PDT

腰部

6. 先跪坐在墊上,然後臀部向後移,上身向下趴,額頭貼緊地面,可伸展整個腰部。這個動作在運動後作休息就最佳了!

https://www.instagram.com/p/BerXFBYD_5K/?taken-by=yustinaaning

臀部

7. 仰躺在墊上,屈曲右腿並移向左側,用左手輕易幫助右腿向下壓,之後換另一邊腿。這個動作可以同時拉扯到腰部側邊的肌肉。

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Day 7 #supinetwist #jatharaparivartanasana #Glorious_Yogis Wearing my tank of @faithfoxdesigns 💙💙💙 😘Your hosts: @blaze_esther @alysia_cen @yogamonkeyliz . 💞Your sponsors: @buddha_pants @om_style @omoodlust @cosmic_beads @narabellabrand . . Here is our pose list to get your juices flowing! Day 1 – Seated posture Day 2 – Standing posture Day 3 – Twist Day 4 – Backbending Day 5 – Inversion Day 6 – Arm balance Day 7 – Supine posture Day 8 – Yogi’s Choice #practicemakesprogress #practicepracticepractice #yogajourney #yogalicous #Igchallenge #yogapose #yoga #yogalife #yogalove #IgYogachallenge #IGYogafamily #yogaeverydamnday #yogaeveryway #believeinyourself #believeandbreath #ashtanga #stopdropandyoga #yogamedellin #happiness #streching #lovedthispose #peace #strikeapose #namaste #Om ⠀

A post shared by @ luzma_yoga on May 17, 2018 at 9:37am PDT

大腿

8. 雙腳前後打開,前腳屈曲後腳以膝蓋著地,後腳小腿慢慢向上屈曲,同方向的手可以輔助後腳屈曲壓向大腿,然後換腳,上半身一定要保持直立。這個動作可以拉扯到大腿前面向腰部的肌肉。

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A post shared by MELISSA KISS (@kissmelissakiss) on Feb 22, 2018 at 5:04am PST

覺得跪著拉筋的難度太高可以嘗試站著拉!

髖關節

9. 後背挺直並盤腿坐在墊上,雙腳腳底緊貼,可用雙手幫助膝蓋下壓。

小腿

10. 雙腿向前伸直坐在墊上,背部保持直立並慢慢向前傾,雙手盡量碰到腳尖。

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