|
|
<p data-mpa-powered-by="gulangu"><strong><span>来源：网络</span></strong></p><p data-mpa-powered-by="gulangu"><strong><span>编辑：小康</span></strong></p><section data-role="outer" label="Powered by gulangu"><section data-role="outer"><section data-tools="gulangu" data-id="85982"><section><section data-role="outer"><section data-role="outer"><section><section data-role="paragraph"><section><section><section data-role="paragraph"><section data-role="paragraph" data-color="rgb(252, 180, 43)" data-custom="rgb(30, 155, 232)"><section><section data-role="paragraph" data-color="rgb(252, 180, 43)"><section data-role="paragraph" data-color="rgb(252, 180, 43)" data-custom="rgb(30, 155, 232)"><section><section><p><strong><span><br /></span></strong></p><ul><li><p><span>长时间伏案；</span></p></li><li><p><span>手机不离手；</span></p></li><li><p><span>走路低着头。</span></p></li></ul><p><br /></p><p><span>这些不知不觉中习惯的小动作，不仅让脖子僵、肩膀疼、颈椎疼，还会让颈前伸、圆肩、驼背等找上门。</span></p><p><br /></p><p><span>含胸驼背，不仅仪态不佳，让你的气质瞬间下线，时间久了还会侵蚀你的健康。</span></p><p><br /></p><section data-tools="gulangu" data-id="92345" data-color="#ff8124" data-custom="#ff8124"><section><section><section><section><p><img src="image/20200927/ec5060393e8d3834b1296ab60a8e1858_1.png" /></p></section><section data-brushtype="text"><strong>含胸驼背正侵蚀你的健康</strong></section></section></section></section></section><p><br /></p><p><p><img src="image/20200927/6ef65aa928507e47ca0461c8136658a4_2.jpg" /></p></p><p><br /></p><p><span>驼背属于一种比较常见的脊柱变形，往往是由于背部肌肉太弱、松弛无力，导致胸椎后突，引起体态改变。</span></p><p><br /></p><p><span>驼背的人还常伴随着弯腰，这两个姿势会对身体产生不良影响。</span></p><p><br /></p><section data-tools="gulangu" data-id="92984" data-color="#ff8124" data-custom="#ff8124"><section><section data-width="11.8797%"><section><section><section><p>0<span data-original-title="" title="" data-num="1" aria-describedby="tooltip412322">1</span></p></section></section></section></section><section data-width="88.1203%"><section><section><section><section><section data-brushtype="text"><strong>压迫心肺</strong></section></section><section></section></section></section></section></section></section></section><p><br /></p><p><span>长期弯腰驼背，会导致肺的运动量降低，进而使胸腔的容量变少，影响肺活量和呼吸通气量。心脏也会受到一定的压迫，各项功能因此受影响。</span></p><p><br /></p><section data-tools="gulangu" data-id="92984" data-color="#ff8124" data-custom="#ff8124"><section><section data-width="11.8797%"><section><section><section><p>0<span data-original-title="" title="" data-num="2">2</span></p></section></section></section></section><section data-width="88.1203%"><section><section><section><section><section data-brushtype="text"><strong>导致脊椎畸形</strong></section></section><section></section></section></section></section></section></section></section><p><br /></p><p><span>老年人容易出现骨质疏松，导致脊椎畸形、压迫神经，甚至脊椎骨折，这也是他们驼背的主要原因。</span></p><p><br /></p><section data-tools="gulangu" data-id="92984" data-color="#ff8124" data-custom="#ff8124"><section><section data-width="11.8797%"><section><section><section><p>0<span data-original-title="" title="" data-num="3">3</span></p></section></section></section></section><section data-width="88.1203%"><section><section><section><section><section data-brushtype="text"><strong>引起颈肩、背部、胸骨部疼痛</strong></section></section><section></section></section></section></section></section></section></section><p><br /></p><p><span>驼背后，头颈部和胸前部肌肉紧张，脊柱后凸，腰背肌受到牵拉，易发生劳损。因此，当他们坐、站时间稍长，就会感到背部甚至腰腿酸痛。</span><br /></p><p><br /></p><section data-tools="gulangu" data-id="92984" data-color="#ff8124" data-custom="#ff8124"><section><section data-width="11.8797%"><section><section><section><p>0<span data-original-title="" title="" data-num="4">4</span></p></section></section></section></section><section data-width="88.1203%"><section><section><section><section><section data-brushtype="text"><strong>导致头晕和手臂麻痛</strong></section></section><section></section></section></section></section></section></section></section><p><br /></p><p><span>这与颈椎曲度变小、严重时压迫穿行于颈椎之间的椎动脉，引起脑供血不足有关。</span></p><p><br /></p><section data-tools="gulangu" data-id="93805"><section><section><section data-width="100%"><section><section data-bgless="spin" data-bglessp="180"><section data-brushtype="text">警惕青少年驼背</section></section></section></section></section><section data-bgless="spin" data-bglessp="220" data-bgopacity="50%" data-width="100%"><section><section data-bgless="spin" data-bglessp="280" data-bgopacity="50%"><section><p><strong>目前很多青少年有驼背的现象，主要是在上课的时候端坐时间长，坐姿不正确，趴着做作业，长时间玩电脑、手机导致的，另外缺乏体育锻炼也是导致青少年驼背的一个重要原因。</strong></p><p><br /></p></section></section></section></section></section></section><p><br /></p><section data-tools="gulangu" data-id="92345" data-color="#ff8124" data-custom="#ff8124"><section><section><section><section><p><img src="image/20200927/ec5060393e8d3834b1296ab60a8e1858_1.png" /></p></section><section data-brushtype="text"><strong>一个动作可自测“含胸驼背”程度</strong></section></section></section></section></section><section data-role="paragraph"><p><br /></p></section><p><br /></p><p><p><img src="image/20200927/b51cbf60d59c3405df52c1246d14d0be_4.jpg" /></p></p><p><br /></p><p><span>背朝一块平整的墙壁，按照<strong>“脚后跟”、“屁股”、“后脑勺”</strong>的顺序贴墙站好。</span></p><p><br /></p><p><span>后脖子最凹陷处和墙壁的距离大概是3~5cm，如果<strong>能毫不费力地做这个动作</strong>的话，说明你“含胸驼背”只是习惯问题。</span></p><p><br /></p><p><span>后脚跟、屁股贴到墙以后，<strong>后脑勺要用力一点</strong>才能贴着墙或后脚跟和屁股贴到墙后，<strong>为了让头也能贴到墙，还会把头仰起来</strong>，就说明你的脊椎可能已经出现了一些“变形”了。</span></p><p><br /></p><p><strong><span>头根本贴不到墙，而且后脖子最凹陷处和墙壁的距离远远大于5cm</span></strong><span>的话，就得去医院拍片子看看了。</span></p><p><br /></p><section data-tools="gulangu" data-id="92345" data-color="#ff8124" data-custom="#ff8124"><section><section><section><section><p><img src="image/20200927/ec5060393e8d3834b1296ab60a8e1858_1.png" /></p></section><section data-brushtype="text"><strong>拯救含胸驼背，试试这5个动作</strong></section></section></section></section></section><p><br /></p><p><span>下面这些动作，都能放松颈部、背部、肩部的紧张肌肉，从而缓解驼背。</span></p><p><br /></p><section data-tools="gulangu" data-id="92984" data-color="#ff8124" data-custom="#ff8124"><section><section data-width="11.8797%"><section><section><section><p>0<span>1</span></p></section></section></section></section><section data-width="88.1203%"><section><section><section><section><section data-brushtype="text"><strong>撑墙挺腰</strong></section></section><section></section></section></section></section></section></section></section><p><br /></p><p><p><img src="image/20200927/cd79287f44df0b5abab5242d3f6b5881_6.jpg" /></p></p><p><br /></p><p><span>面对墙壁，与墙保持30~50cm的距离，两手住撑墙，腹部尽量贴着墙，再把腰向后挺，就像是撑着墙面做俯卧撑一样，每次向后挺腰的动作坚持20s，重复10次。</span></p><p><br /></p><p><span><strong><span>注意：</span></strong></span><span>别踮脚，腹部贴墙的时候吸气、挺腰的时候呼气。</span></p><p><br /></p><section data-tools="gulangu" data-id="92984" data-color="#ff8124" data-custom="#ff8124"><section><section data-width="11.8797%"><section><section><section><p>0<span data-num="2">2</span></p></section></section></section></section><section data-width="88.1203%"><section><section><section><section><section data-brushtype="text"><strong>坐位挺背</strong></section></section><section></section></section></section></section></section></section></section><p><p><img src="image/20200927/9b3cd367ebdde59113f0a22a656d88e0_7.jpg" /></p></p><p><br /></p><p><span>在椅子靠背绑上一个靠垫，人坐在椅子上背部挺直，同时顶住靠垫。<br /></span></p><p><br /></p><p><span>然后两手向下伸直，扶住椅子坐垫和靠背连接的地方，尽量把两臂往身体内侧夹，挺胸、头微微向后仰。每次保持动作20s左右，重复10次。</span></p><p><br /></p><section data-tools="gulangu" data-id="92984" data-color="#ff8124" data-custom="#ff8124"><section><section data-width="11.8797%"><section><section><section><p>0<span data-num="3">3</span></p></section></section></section></section><section data-width="88.1203%"><section><section><section><section><section data-brushtype="text"><strong>扩胸运动</strong></section></section><section></section></section></section></section></section></section></section><p><p><img src="image/20200927/76235bd81bde8542f23aa3698415df28_8.jpg" /></p></p><p><span>在椅子上坐直，手臂在身体两侧伸平和肩膀等高，弯曲手肘。两肘缓缓后拉，让肩胛骨逐渐收紧，拉伸胸大肌。<br /></span></p><p><br /></p><p><span>保持这个姿势，吸气，然后慢慢地把下巴抬起来，仰头吐气3~5s，重复10次。</span></p><p><br /></p><p><strong><span>注意：</span></strong><span>抬头的时候不要力道太猛，如出现头痛、头晕，应该立刻停止。</span></p><p><br /></p><section data-tools="gulangu" data-id="92984" data-color="#ff8124" data-custom="#ff8124"><section><section data-width="11.8797%"><section><section><section><p>0<span data-num="4">4</span></p></section></section></section></section><section data-width="88.1203%"><section><section><section><section><section data-brushtype="text"><strong>背手挺胸</strong></section></section><section></section></section></section></section></section></section></section><p><br /></p><p><p><img src="image/20200927/98e6aeb0a14fd02cd64041e25af3f737_9.jpg" /></p></p><p><br /></p><p><span>两腿稍微分开站直，把两手在身后交叉，握紧。两肩向内收紧，两臂尽量向上举到最高，重复10次。<br /></span></p><p><br /></p><section data-tools="gulangu" data-id="92984" data-color="#ff8124" data-custom="#ff8124"><section><section data-width="11.8797%"><section><section><section><p>0<span data-num="5">5</span></p></section></section></section></section><section data-width="88.1203%"><section><section><section><section><section data-brushtype="text"><strong>伏地挺腰</strong></section></section><section></section></section></section></section></section></section></section><p><br /></p><p><p><img src="image/20200927/3de7c500b647a1a0292986fe63ba12a2_10.jpg" /></p></p><p><br /></p><p><span>趴在地上，把两条腿伸直并拢，两手支撑身体，慢慢直起上身，保持腹部贴地。抬起头，直视前方，保持20s。重复10次。<br /></span></p><p><br /></p><p><span>想挺直了走路，走路姿势得正确<br /></span></p><p><br /></p><p><span>为了避免走路含胸驼背，还得掌握正确的走路姿势——挺胸、抬头、收腹、双臂自然摆动。</span></p><p><br /></p><p><p><img src="image/20200927/cf878481322733ceec8473649500e0d3_11.jpg" /></p></p></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section></section><p><br /></p>
|
|
发表于 2020-9-27 07:13:54