[fusion_builder_container admin_label=”Featured Image” 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_right=”0px” padding_left=”0px” admin_toggled=”no” type=”flex” margin_top=”-50px”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ 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=”rgba(255,255,255,0)” background_image=”” background_position=”left top” undefined=”” 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hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” title_size=”26px” heading_size=”1″ title_color=”#58246d” body_color=”” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” icon_circle=”” icon_circle_radius=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” icon_size=”50″ icon_hover_type=”” hover_accent_color=”#58246d” image=”” image_id=”” image_max_width=”” margin_top=”” margin_bottom=””][fusion_content_box title=”腳踝按摩【腳ㄚ按摩教室】消炎抗寒補腎氣，緩解不適病痛消！” backgroundcolor=”” icon=”fa-running fas” iconflip=”” iconrotate=”” iconspin=”” iconcolor=”” circlecolor=”#58246d” circlebordersize=”0″ circlebordercolor=”#ffffff” outercirclebordersize=”” outercirclebordercolor=”” image=”” image_id=”” image_max_width=”” link=”” linktext=”Read More” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” dynamic_params=”eyJ0aXRsZSI6eyJkYXRhIjoicG9zdF90aXRsZSIsInRpdGxlIjoi6IWz6Lid5oyJ5pGp44CQ6IWz44Sa5oyJ5pGp5pWZ5a6k44CR5raI54KO5oqX5a+S6KOc6IWO5rCj77yM57ep6Kej5LiN6YGp55eF55eb5raI77yBIiwiaW5jbHVkZV9jb250ZXh0Ijoibm8iLCJiZWZvcmUiOiIiLCJhZnRlciI6IiIsImZhbGxiYWNrIjoiIn19″] 第十二階段 障礙物 大部分的身體動作是由推、拉、蹲、跨、轉五個基本動作組合而成。推和拉主要是上肢的動作如推門、撐杖、拉開抽屜、提菜籃。下肢的蹲坐、跨步和轉身則攸關移行能力。第十二階段是跨步的訓練，以跨越障礙物作為階段性的目標。 跨步登階需要有足夠的下肢肌力、核心穩定和單腳平衡能力，登階與蹲下站起同樣需要先屈曲髖關節，身體前彎轉移重心至前足的技巧。下台階也需要屈髖彎腰，再加上單腳蹲。 如果發現長輩下階落地腳步較重，或過於依賴手撐健走杖，可能下肢肌力還有加強的空間，或是控制的技巧需要練習。採用側面下階梯比較容易屈髖彎腰，這也是單腳蹲訓練肌力的好機會。 跳躍訓練爆發力，瞬間展現最大肌力的能力，有助於一旦失去平衡時，身體可以快速反應，跨步支撐避免跌倒。接續第六階段骨盆前推，使用臀肌快速收縮，再結合第三階段墊腳尖的動作。 教練可以示範微微蹲下，然後喊123 跳，快速站起並墊腳尖。即使沒有跳離地面，只要學員有表現快速反應的敏捷動作， 就達到訓練的目標，給予鼓勵。 跨高欄和跨水溝是單腳站，再加上抬高腳在垂直和水平面移動的干擾，考驗骨盆左右和前後穩定的能力。當右腳站立，抬高左腳預備時，提醒學員上半身要盡量維持垂直，骨盆保持水平。 注意學員是否有代償動作，例如上半身傾斜向右側，左腳跨過中線傾向右側，或是左側骨盆偏低。可再回頭加強練習側抬腿和綁彈力帶膝外張的動作。 ＊補充說明： 1. 嚴重骨質疏鬆的長輩輕輕跌倒就有可能發生骨折，常見的部位有三：腰椎、髖關節以及腕關節。 2. 嚴重的脊椎病變會造成神經的壓迫，引起手腳麻痛。因此，銀髮族脊椎運動要特別注意安全。如果墊腳尖之後，腳跟落地，就會引起腰部疼痛或腳麻，要小心避免跳躍，可能有腰椎受傷的風險。改用跺步，腳用力踏地的方式。 3. 好人上天堂，壞人下地獄。當一側腳受傷或疼痛，使用健走杖輔助上下階梯時，記得這個口訣，上樓梯時，好腳先上階梯。下樓梯時，壞腳先下階梯。 [/fusion_content_box][/fusion_content_boxes][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]