圖片來源:早安健康(純資訊分享,非商業用途)
你知道皮拉提斯和瑜珈最大的不同是什麼嗎?
皮拉提斯是什麼?
皮拉提斯主要的目的是鍛鍊核心肌群,幫助骨盆回正、矯正不良的姿勢,改善腰背疼痛和肩頸僵硬等狀況,同時加強身體的肌力與平衡,避免運動傷害;此外也依動作不同,也可以成為復健的動作之一。美國健康網站《Greatist》裡介紹了幾種簡單的動作,只需要一張瑜珈墊,你也可以在家輕鬆做皮拉提斯!
皮拉提斯第一組:
皮拉提斯曲身(30秒):
從這個動作開始,仰躺在瑜珈墊上。吐氣,下巴往胸口收,將肩膀帶離瑜珈墊,撐住一個呼吸的長度,接著再慢慢回到開始位置。這個動作主要用腹部的力量抬胸,而不是彎曲頸部。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ooXT-ihoI4K2Cgyha8G2jirO9XcWSd5dcMSCIKRM_lyElNl8hiJ7bIx0d6QvM6qns5bjvJuUQSJ5Zuzg3aUHMkB8tjV9oJ0bi7Lflxm_1aZxstVkh1KimSpGcxMKII9BjsSw2wO3PkY/s400/%25E6%2597%25A9%25E5%25AE%2589%25E5%2581%25A5%25E5%25BA%25B7+%25E7%259A%25AE%25E6%258B%2589%25E6%258F%2590%25E6%2596%25AF+ft.+%25E5%258F%25B0%25E4%25B8%25AD%25E8%25B1%2590%25E5%258E%259F%25E7%25BE%258E%25E6%2597%25A5%25E8%2597%25A5%25E5%25B1%2580+%25E9%2597%259C%25E5%25BF%2583%25E6%2582%25A8%25E7%259A%2584%25E5%2581%25A5%25E5%25BA%25B72.jpg)
皮拉提斯是什麼?
皮拉提斯主要的目的是鍛鍊核心肌群,幫助骨盆回正、矯正不良的姿勢,改善腰背疼痛和肩頸僵硬等狀況,同時加強身體的肌力與平衡,避免運動傷害;此外也依動作不同,也可以成為復健的動作之一。美國健康網站《Greatist》裡介紹了幾種簡單的動作,只需要一張瑜珈墊,你也可以在家輕鬆做皮拉提斯!
皮拉提斯第一組:
皮拉提斯曲身(30秒):
從這個動作開始,仰躺在瑜珈墊上。吐氣,下巴往胸口收,將肩膀帶離瑜珈墊,撐住一個呼吸的長度,接著再慢慢回到開始位置。這個動作主要用腹部的力量抬胸,而不是彎曲頸部。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ooXT-ihoI4K2Cgyha8G2jirO9XcWSd5dcMSCIKRM_lyElNl8hiJ7bIx0d6QvM6qns5bjvJuUQSJ5Zuzg3aUHMkB8tjV9oJ0bi7Lflxm_1aZxstVkh1KimSpGcxMKII9BjsSw2wO3PkY/s400/%25E6%2597%25A9%25E5%25AE%2589%25E5%2581%25A5%25E5%25BA%25B7+%25E7%259A%25AE%25E6%258B%2589%25E6%258F%2590%25E6%2596%25AF+ft.+%25E5%258F%25B0%25E4%25B8%25AD%25E8%25B1%2590%25E5%258E%259F%25E7%25BE%258E%25E6%2597%25A5%25E8%2597%25A5%25E5%25B1%2580+%25E9%2597%259C%25E5%25BF%2583%25E6%2582%25A8%25E7%259A%2584%25E5%2581%25A5%25E5%25BA%25B72.jpg)
圖片來源:早安健康(純資訊分享,非商業用途)
百次揮動(60秒):
同樣仰躺在瑜珈墊上,兩側手臂伸直與地板平行,掌心朝下。伸長雙腳抬高到45度腳,腳踝相接,但是雙足腳趾分離。接著做皮拉提斯曲身,同時手臂用力往上抬起,數到5。手臂再回到原本的位置,數到5。重複做10下。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNoyHdfS59mwkbp-ftVcx52Il5gEjf5Jxj4dbb2Nc44Vv1p99JbrBvUHLcd2mn5JnEQHvMOcRBwc8w0vP_IpEh_IwEwk87b10dkhvUwgtvZfgTIp6vewWjUF2VgOKS048_J5WEOhC97dA/s400/%25E6%2597%25A9%25E5%25AE%2589%25E5%2581%25A5%25E5%25BA%25B7+%25E7%259A%25AE%25E6%258B%2589%25E6%258F%2590%25E6%2596%25AF+ft.+%25E5%258F%25B0%25E4%25B8%25AD%25E8%25B1%2590%25E5%258E%259F%25E7%25BE%258E%25E6%2597%25A5%25E8%2597%25A5%25E5%25B1%2580+%25E9%2597%259C%25E5%25BF%2583%25E6%2582%25A8%25E7%259A%2584%25E5%2581%25A5%25E5%25BA%25B73.jpg)
圖片來源:早安健康(純資訊分享,非商業用途)
皮拉提斯第二組:
捲身上起(60秒):
仰躺在瑜珈墊上,雙臂舉向天花板。吐氣,雙腳收緊,下巴往胸口收。用腹部地力量抬起上半身,成坐姿,雙臂朝向腳尖。保持頭部埋在雙臂之間的動作,吐氣,慢慢躺下回到開始動作。盡量緩慢且流暢的完成。
皮拉提斯第二組:
捲身上起(60秒):
仰躺在瑜珈墊上,雙臂舉向天花板。吐氣,雙腳收緊,下巴往胸口收。用腹部地力量抬起上半身,成坐姿,雙臂朝向腳尖。保持頭部埋在雙臂之間的動作,吐氣,慢慢躺下回到開始動作。盡量緩慢且流暢的完成。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnxGdrL-kh4adgeWbjDUuQ__WgrPmnhuiQ1JCmU8XAluZDrcQ3hP3dPCzy-0wo5HTKJhlaOPbAeVsWSXa9F4zErkyJHMYO5Uve4tegRZtdQgyIIK2e4bnxBh2w442QZoORjriLgwkTbog/s400/%25E6%2597%25A9%25E5%25AE%2589%25E5%2581%25A5%25E5%25BA%25B7+%25E7%259A%25AE%25E6%258B%2589%25E6%258F%2590%25E6%2596%25AF+ft.+%25E5%258F%25B0%25E4%25B8%25AD%25E8%25B1%2590%25E5%258E%259F%25E7%25BE%258E%25E6%2597%25A5%25E8%2597%25A5%25E5%25B1%2580+%25E9%2597%259C%25E5%25BF%2583%25E6%2582%25A8%25E7%259A%2584%25E5%2581%25A5%25E5%25BA%25B74.jpg)
圖片來源:早安健康(純資訊分享,非商業用途)
滾球(30秒)
坐在瑜珈墊上,膝蓋彎曲往胸口靠近,雙臂環住腳。稍微往後,尾骨與瑜珈墊相接,雙腳離地十幾公分。吸氣時,往後滾,直到肩胛骨貼到地板;吸氣時,再滾回開始位置,控制身體的力氣,保持平衡。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmJotzOc-aRFUy00nFOSD2Jvp_J7dCk8Z8F52B1T8wZOpvShntfzvXMkQecgIYYG1CrFreXFSzy3ELTthZrGxX7raZ-Hr_w3r9q9DOIuWaVit16pRV3u9boKVgn3p2y_bh8kXHmccNtXA/s400/%25E6%2597%25A9%25E5%25AE%2589%25E5%2581%25A5%25E5%25BA%25B7+%25E7%259A%25AE%25E6%258B%2589%25E6%258F%2590%25E6%2596%25AF+ft.+%25E5%258F%25B0%25E4%25B8%25AD%25E8%25B1%2590%25E5%258E%259F%25E7%25BE%258E%25E6%2597%25A5%25E8%2597%25A5%25E5%25B1%2580+%25E9%2597%259C%25E5%25BF%2583%25E6%2582%25A8%25E7%259A%2584%25E5%2581%25A5%25E5%25BA%25B75.jpg)
圖片來源:早安健康(純資訊分享,非商業用途)
皮拉提斯第三組:
單腳伸展(30秒):
仰躺在瑜珈墊上,雙膝收到胸口前,脛骨平行地板。吐氣,做皮拉提斯曲身,同時,伸長抬高左腳到45度,用左手抓住右膝,右手抓右腳踝。吸氣時換邊,維持動作1拍,接著吐氣時再換腳。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCxhNVuD5Hfg0cRazpD-u3W05jgXTAkF8AHCK4s4NfphrOG6_KmoHDlVEIIXeKUhgKMV8ob4jYjgXCCU_6t4tkDXCuSNPQXUGrn1Yz3ptVArCwNk_Qikqh1TQyuNm5loYHa-rj2FIHA9Q/s400/%25E6%2597%25A9%25E5%25AE%2589%25E5%2581%25A5%25E5%25BA%25B7+%25E7%259A%25AE%25E6%258B%2589%25E6%258F%2590%25E6%2596%25AF+ft.+%25E5%258F%25B0%25E4%25B8%25AD%25E8%25B1%2590%25E5%258E%259F%25E7%25BE%258E%25E6%2597%25A5%25E8%2597%25A5%25E5%25B1%2580+%25E9%2597%259C%25E5%25BF%2583%25E6%2582%25A8%25E7%259A%2584%25E5%2581%25A5%25E5%25BA%25B76.jpg)
圖片來源:早安健康(純資訊分享,非商業用途)
雙腳伸展(30秒)
將膝蓋帶向胸膛,手臂抱住小腿,做皮拉提斯曲身,之後吸氣的時候就伸直雙腿成45度腳,同時將手臂伸直貼在耳朵旁邊,身體就形成了V字型。吐氣時將手臂與雙腳收回,回到開始位置。從開始到最後,上半身都是皮拉提斯曲身的狀態,並且盡量維持均勻的呼吸。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxRAuC1KLdg01luBNT2uEeLc5IRvFi-n7xVjZPq4gfTKkMupIWZgJLq2C60aBfWZ8C2tbx-oa3Um8IrnYtk4WAwoo_PIfrrXVFLWgN2ZLPi1gILdyGLXPy0X8Iy1n7roIvm_LPd5nmTOc/s400/%25E6%2597%25A9%25E5%25AE%2589%25E5%2581%25A5%25E5%25BA%25B7+%25E7%259A%25AE%25E6%258B%2589%25E6%258F%2590%25E6%2596%25AF+ft.+%25E5%258F%25B0%25E4%25B8%25AD%25E8%25B1%2590%25E5%258E%259F%25E7%25BE%258E%25E6%2597%25A5%25E8%2597%25A5%25E5%25B1%2580+%25E9%2597%259C%25E5%25BF%2583%25E6%2582%25A8%25E7%259A%2584%25E5%2581%25A5%25E5%25BA%25B77.jpg)
圖片來源:早安健康(純資訊分享,非商業用途)
剪刀腳(30秒)
仰躺在瑜珈墊上,雙掌放在頭後方,盡量將手肘打開到最寬。做皮拉提斯曲身,左腋窩往右膝的方向,左腳則伸直形成一條斜線,再換邊做同樣的動作。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrkPzo7JzTS3P4lOnbTmt9mZdK7Es9IXlBn0YwrsrJq5zCSs3otqt6sodTaI3T_NaFog1wsyQE9tgemeSsZDWqS4-kSkcQ_Y6YBA90696tNcd_wJ85VYqJt2FEJDvFa4mY2RPzR_LVQ4E/s400/%25E6%2597%25A9%25E5%25AE%2589%25E5%2581%25A5%25E5%25BA%25B7+%25E7%259A%25AE%25E6%258B%2589%25E6%258F%2590%25E6%2596%25AF+ft.+%25E5%258F%25B0%25E4%25B8%25AD%25E8%25B1%2590%25E5%258E%259F%25E7%25BE%258E%25E6%2597%25A5%25E8%2597%25A5%25E5%25B1%2580+%25E9%2597%259C%25E5%25BF%2583%25E6%2582%25A8%25E7%259A%2584%25E5%2581%25A5%25E5%25BA%25B78.jpg)
圖片來源:早安健康(純資訊分享,非商業用途)
滾球(30秒)
坐在瑜珈墊上,膝蓋彎曲往胸口靠近,雙臂環住腳。稍微往後,尾骨與瑜珈墊相接,雙腳離地十幾公分。吸氣時,往後滾,直到肩胛骨貼到地板;吸氣時,再滾回開始位置,控制身體的力氣,保持平衡。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmJotzOc-aRFUy00nFOSD2Jvp_J7dCk8Z8F52B1T8wZOpvShntfzvXMkQecgIYYG1CrFreXFSzy3ELTthZrGxX7raZ-Hr_w3r9q9DOIuWaVit16pRV3u9boKVgn3p2y_bh8kXHmccNtXA/s400/%25E6%2597%25A9%25E5%25AE%2589%25E5%2581%25A5%25E5%25BA%25B7+%25E7%259A%25AE%25E6%258B%2589%25E6%258F%2590%25E6%2596%25AF+ft.+%25E5%258F%25B0%25E4%25B8%25AD%25E8%25B1%2590%25E5%258E%259F%25E7%25BE%258E%25E6%2597%25A5%25E8%2597%25A5%25E5%25B1%2580+%25E9%2597%259C%25E5%25BF%2583%25E6%2582%25A8%25E7%259A%2584%25E5%2581%25A5%25E5%25BA%25B75.jpg)
圖片來源:早安健康(純資訊分享,非商業用途)
皮拉提斯第三組:
單腳伸展(30秒):
仰躺在瑜珈墊上,雙膝收到胸口前,脛骨平行地板。吐氣,做皮拉提斯曲身,同時,伸長抬高左腳到45度,用左手抓住右膝,右手抓右腳踝。吸氣時換邊,維持動作1拍,接著吐氣時再換腳。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCxhNVuD5Hfg0cRazpD-u3W05jgXTAkF8AHCK4s4NfphrOG6_KmoHDlVEIIXeKUhgKMV8ob4jYjgXCCU_6t4tkDXCuSNPQXUGrn1Yz3ptVArCwNk_Qikqh1TQyuNm5loYHa-rj2FIHA9Q/s400/%25E6%2597%25A9%25E5%25AE%2589%25E5%2581%25A5%25E5%25BA%25B7+%25E7%259A%25AE%25E6%258B%2589%25E6%258F%2590%25E6%2596%25AF+ft.+%25E5%258F%25B0%25E4%25B8%25AD%25E8%25B1%2590%25E5%258E%259F%25E7%25BE%258E%25E6%2597%25A5%25E8%2597%25A5%25E5%25B1%2580+%25E9%2597%259C%25E5%25BF%2583%25E6%2582%25A8%25E7%259A%2584%25E5%2581%25A5%25E5%25BA%25B76.jpg)
圖片來源:早安健康(純資訊分享,非商業用途)
雙腳伸展(30秒)
將膝蓋帶向胸膛,手臂抱住小腿,做皮拉提斯曲身,之後吸氣的時候就伸直雙腿成45度腳,同時將手臂伸直貼在耳朵旁邊,身體就形成了V字型。吐氣時將手臂與雙腳收回,回到開始位置。從開始到最後,上半身都是皮拉提斯曲身的狀態,並且盡量維持均勻的呼吸。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxRAuC1KLdg01luBNT2uEeLc5IRvFi-n7xVjZPq4gfTKkMupIWZgJLq2C60aBfWZ8C2tbx-oa3Um8IrnYtk4WAwoo_PIfrrXVFLWgN2ZLPi1gILdyGLXPy0X8Iy1n7roIvm_LPd5nmTOc/s400/%25E6%2597%25A9%25E5%25AE%2589%25E5%2581%25A5%25E5%25BA%25B7+%25E7%259A%25AE%25E6%258B%2589%25E6%258F%2590%25E6%2596%25AF+ft.+%25E5%258F%25B0%25E4%25B8%25AD%25E8%25B1%2590%25E5%258E%259F%25E7%25BE%258E%25E6%2597%25A5%25E8%2597%25A5%25E5%25B1%2580+%25E9%2597%259C%25E5%25BF%2583%25E6%2582%25A8%25E7%259A%2584%25E5%2581%25A5%25E5%25BA%25B77.jpg)
圖片來源:早安健康(純資訊分享,非商業用途)
剪刀腳(30秒)
仰躺在瑜珈墊上,雙掌放在頭後方,盡量將手肘打開到最寬。做皮拉提斯曲身,左腋窩往右膝的方向,左腳則伸直形成一條斜線,再換邊做同樣的動作。
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrkPzo7JzTS3P4lOnbTmt9mZdK7Es9IXlBn0YwrsrJq5zCSs3otqt6sodTaI3T_NaFog1wsyQE9tgemeSsZDWqS4-kSkcQ_Y6YBA90696tNcd_wJ85VYqJt2FEJDvFa4mY2RPzR_LVQ4E/s400/%25E6%2597%25A9%25E5%25AE%2589%25E5%2581%25A5%25E5%25BA%25B7+%25E7%259A%25AE%25E6%258B%2589%25E6%258F%2590%25E6%2596%25AF+ft.+%25E5%258F%25B0%25E4%25B8%25AD%25E8%25B1%2590%25E5%258E%259F%25E7%25BE%258E%25E6%2597%25A5%25E8%2597%25A5%25E5%25B1%2580+%25E9%2597%259C%25E5%25BF%2583%25E6%2582%25A8%25E7%259A%2584%25E5%2581%25A5%25E5%25BA%25B78.jpg)
圖片來源:早安健康(純資訊分享,非商業用途)
※文章內容與圖片皆截錄至早安健康/翁浩雯編譯 (純資訊分享,非商業用途)
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