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為何要緩身？ 從主運動較快速、步伐較大的健走結束後，大部分的人沒有緩身的習慣，甚至不太了解為何要緩身，究竟緩身的用意在哪呢？

其實人在運動的情況下，心跳率、呼吸率都提高，血量容易聚集在腿部肌肉，若是突然停下來，血壓可能會不穩定，也容易產生頭暈的問題，緩身的好處有助於清除健走產生的代謝廢物，並且幫助血液流回心臟，讓心跳、血液循環回歸正常，而且正確的舒緩動作，還能提高運動率至少1／10喔！

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animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 作者 [/fusion_title][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”” rule_size=”” rule_color=”” hue=”” saturation=”” lightness=”” alpha=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”center” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” font_size=”12px” line_height=”” letter_spacing=”” text_transform=”” text_color=”” animation_type=”” animation_direction=”left” animation_color=”” animation_speed=”0.3″ animation_delay=”0″ animation_offset=”” dynamic_params=”eyJlbGVtZW50X2NvbnRlbnQiOnsiZGF0YSI6ImF1dGhvcl9uYW1lIiwiZWxlbWVudF9jb250ZW50IjoiPHA+WW91ciBDb250ZW50IEdvZXMgSGVyZTwvcD4iLCJiZWZvcmUiOiIiLCJhZnRlciI6IiIsImZhbGxiYWNrIjoiIn19″] Your Content Goes Here 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text_shadow_color=”” margin_top_medium=”” margin_right_medium=”” margin_bottom_medium=”” margin_left_medium=”” margin_top_small=”25px” margin_right_small=”” margin_bottom_small=”5px” margin_left_small=”” margin_top=”25px” margin_right=”” margin_bottom=”5px” margin_left=”” margin_top_mobile=”25px” margin_bottom_mobile=”5px” text_color=”” animated_text_color=”” gradient_font=”no” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 類別 [/fusion_title][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”” rule_size=”” rule_color=”” hue=”” saturation=”” lightness=”” alpha=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”center” 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hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” background_image_id=”” type_medium=”1_2″ type_small=”” order_medium=”0″ order_small=”0″ spacing_left_medium=”” spacing_right_medium=”” spacing_left_small=”” spacing_right_small=”” spacing_left=”1.5%” spacing_right=”1.5%” margin_top_medium=”” margin_bottom_medium=”” margin_top_small=”” margin_bottom_small=”” margin_top=”25px” margin_bottom=”” padding_top_medium=”” padding_right_medium=”” padding_bottom_medium=”” padding_left_medium=”” padding_top_small=”” padding_right_small=”” padding_bottom_small=”” padding_left_small=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” hover_type=”none” border_sizes_top=”3px” border_sizes_right=”” border_sizes_bottom=”” border_sizes_left=”” border_color=”#58246d” border_style=”solid” border_radius_top_left=”” border_radius_top_right=”” border_radius_bottom_right=”” border_radius_bottom_left=”” box_shadow=”yes” box_shadow_vertical=”0″ box_shadow_horizontal=”0″ box_shadow_blur=”8″ box_shadow_spread=”0″ box_shadow_color=”rgba(0,0,0,0.05)” box_shadow_style=”” background_type=”single” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” render_logics=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”false” 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margin_left=”” margin_top_mobile=”25px” margin_bottom_mobile=”5px” text_color=”” animated_text_color=”” gradient_font=”no” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 日期 [/fusion_title][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”” rule_size=”” rule_color=”” hue=”” saturation=”” lightness=”” alpha=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”center” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” font_size=”12px” line_height=”” 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link_url=”” link_target=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” content_align_medium=”” content_align_small=”” content_align=”center” size=”2″ font_size=”16″ animated_font_size=”” fusion_font_family_title_font=”” fusion_font_variant_title_font=”” line_height=”” letter_spacing=”” text_shadow=”no” text_shadow_vertical=”” text_shadow_horizontal=”” text_shadow_blur=”0″ text_shadow_color=”” margin_top_medium=”” margin_right_medium=”” margin_bottom_medium=”” margin_left_medium=”” margin_top_small=”25px” margin_right_small=”” margin_bottom_small=”5px” margin_left_small=”” margin_top=”25px” margin_right=”” margin_bottom=”5px” margin_left=”” margin_top_mobile=”25px” margin_bottom_mobile=”5px” text_color=”” animated_text_color=”” gradient_font=”no” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 連結 [/fusion_title][fusion_button link=”” text_transform=”none” title=”” target=”_self” link_attributes=”” alignment_medium=”” alignment_small=”” alignment=”center” modal=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” color=”custom” button_gradient_top_color=”#7b35dd” button_gradient_bottom_color=”#ff7716″ button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”” bevel_color=”” border_color=”” border_hover_color=”” size=”small” stretch=”default” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” icon=”fusion-prefix-icon-food-instagram-brands” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]腳丫聚樂部[/fusion_button][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container admin_label=”Main Article + Image Gallery” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” padding_top=”4%” padding_bottom=”40px” admin_toggled=”no” type=”flex”][fusion_builder_row][fusion_builder_column type=”1_6″ layout=”1_1″ background_position=”left top” background_color=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”medium-visibility,large-visibility” center_content=”no” last=”false” min_height=”” hover_type=”none” link=”” element_content=”” first=”true” spacing_right=”2%”][/fusion_builder_column][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”yes” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_image_id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” border_radius_top_left=”” border_radius_top_right=”” border_radius_bottom_left=”” border_radius_bottom_right=”” box_shadow=”no” box_shadow_vertical=”” box_shadow_horizontal=”” box_shadow_blur=”” box_shadow_spread=”” box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”25px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”false” first=”false” spacing_right=”2%” spacing_left=”2%”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”” rule_size=”” rule_color=”” hue=”” saturation=”” lightness=”” alpha=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” font_size=” 18px” line_height=”” letter_spacing=”” text_transform=”” text_color=”” animation_type=”” animation_direction=”left” animation_color=”” animation_speed=”0.3″ animation_delay=”0″ animation_offset=””] [fusion_dropcap boxed=”no” boxed_radius=”” class=”” id=”” color=””]緩[/fusion_dropcap]身的動作原則很簡單，就是要將健走時的速度慢下來，步伐和肢體動作漸漸變小，但仍保持慢走。時間則視主運動時間為主，假設健走30分鐘，最少要花1／10的時間慢走，也就是3分鐘慢走，紓緩緊繃的肌肉。

. 伸展動作詳解

健走及緩身結束後，肌肉的溫度被提升，更具有彈性及柔韌性，此時靜態伸展，可以放鬆緊繃的肌群，幫助乳酸代謝，而伸展能維持肌群的血液循環，在肌肉因運動後的分解下，加速癒合程序，減少隔天的遲發性肌肉酸痛。

大家應該都有運動後，隔天起床肌肉痠軟疼痛的經驗，通常會出現在運動後24～76小時出現，可能會持續1～3天，這是一般所說的「遲發性肌肉酸痛」。可能是因為肌肉在運動中有伸展、伸縮，因為不習慣運動量，肌肉纖維有微細損傷，另外也有說法是因為肌內強化過程中，肌肉細胞膨脹，壓住神經血管，引致遲發性肌肉痠痛。

不過，每個人對於伸展動作應該停多久？做幾趟？醫學上並沒有很明確的答案。

一般來說，靜態伸展若是只停１０秒，只足夠放鬆肌肉，若是要提升柔軟度，使關節活動增加，每個動作至少停３０秒，不習慣讀秒的人，可以用呼吸數來量測停留時間。每個動作可來回操作３次左右，可以視當天健走的強度來增減停留時間及次數。 .

緩身運動

動作１下犬式

伸展背部、腿後、小腿

(1) 手掌壓穩地面，手臂伸直，延伸背部。 (2) 胸口靠近地面，肋骨、下腹內收。 (3) 坐骨朝天空。 (4) 腳跟向下踩地。

[/fusion_text][fusion_imageframe image_id=”21405|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2020/10/5a3770ccec15bfded4d7f0caf4bad7df.png[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=” 18px” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] .

※注意： 有心血管疾病、或暈眩症等不適狀況，應減少頭部低於心臟的姿勢，可採下列分解動作完成：

. [/fusion_text][fusion_imageframe image_id=”21406|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2020/10/9b7b273d958ea1ea55f6d733ba0929ae.png[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=” 18px” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

. 動作2高弓箭步

伸展髖屈肌群、髂腰肌、背闊肌

(1) 站姿與肩同寬，向前跨步。 (2) 後腳踮腳，大腿伸直向上提。 (3) 前腳膝蓋與腳踝垂直。 (4) 將對稱手同向延伸向上。

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. 動作3 十指交扣前彎

伸展前三角、胸大肌、胸小肌

(1) 雙手十指交扣，肩胛骨向脊柱靠攏。 (2) 手肘微彎，展開胸口，背部打直。

[/fusion_text][fusion_imageframe image_id=”21408|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2020/10/c5b2a15700545a23cdb5d6a0648e53d5.png[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=” 18px” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

. 動作４ 腿交叉側彎

伸展髂脛束

(1) 將雙腿交叉，一腳前一腳後。 (2) 保持背部挺直。 (3) 與後腳同邊的手，向對稱邊拉長延伸。 .

動作５ 股四頭肌伸展

伸展四頭肌

(1) 站姿，手抓起向後勾的腳踝（同邊）。 (2) 保持上背打直，胸口展開。 (3) 肋骨、下腹內收，髖關節伸展。 (4) 年紀較長或肌力不足者，可做簡易版，用毛巾繞過腳踝就能完成 .

動作６ 翹腳坐姿前彎

伸展胸、腹部

(1) 坐於椅子上，翹腳。 (2) 面向翹腳腳踝，背部挺直。 (3) 從髖關節前彎，胸、腹同時拉長。

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