膝部復康運動 4

Basic Knee Protocol 4

Wall Squats (a.k.a. wall balls)
1. You can do this exercise best with a ball, but the exercise can be done with just wearing a T-shirt, (see picture below). (這運動可用氣球輔助, 或只穿 T 恤亦可)
2. Find a wall that is free of objects. (找道無東西的牆)
3. Place ball behind back as shown. (把氣球放在背後, 如圖示)
4. Stand with feet shoulder width apart and out in front of you. (start phase)(開始時, 雙腳分站與肩膀闊度平行)
5. Slowly lower yourself down along the wall. (finish phase). Allow your lower back to roll under ball.(慢慢沿牆坐下, 讓腰背滾動氣球)
6. Do Not let your knees go out past your toes. If this happens then move feet out in front of you more. (避免膝蓋超越腳尖, 若出現這情況, 應再往前站立)
7. For advanced training, hold the finish stage for 10 sec. (熟練者, 可維持坐下姿勢 10 秒)
8. Repeat this exercise for 3 sets of 10-15.(每次做 3 組, 每組運動重複 10 至  15 次)

(START)  (FINISH) (w/o Ball)
 
 
 

＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝

Lunges
1. Begin in a standing position as shown.(如圖, 以站立姿勢開始)
2. Step one leg forward.(一腳踏前)
3. Slowly lower yourself until your knee is about 4-6" off of ground or until your back leg forms 90 degree angle.(慢慢把身體坐下, 膝部離地 4 至 6 吋, 或後腳成直角)
4. Return to standing position by pushing yourself back up.(推身體回開始的站立姿勢)
5. You can repeat exercise on same leg or you can alternate.(雙腳可交換做同一運動)
6. If space allows you may continue forward with lunges alternating with each leg.(如有足夠空間, 雙腳可向前交替做這運動)
7. With advanced versions you may hold dumbbells in each hand as added resistance.(更進一步, 可雙手持啞鈴, 加強運動量)

(START)(MID PHASE)(FINISH)
 
 

本頁資料是從美國太空總署（NASA）網頁轉載