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所在平台: Udemy |
课程主页: https://www.udemy.com/course/hip-fix-unlock-tight-hips/
课程评论：没有评论
**课程名称：** Hip Fix: 缓解髋部僵紧，提升身体柔韧性 **课程概览：** 这是一项为期四周的引导式计划，旨在帮助您更自由地活动，摆脱疼痛。课程共包含三个模块。 * **模块一：** 初学者系列。当您适应后（通常在两周后），可以进入模块二。 * **模块二：** 在此模块中，每个动作都会有所进阶，帮助您进一步拓展身体的柔韧性。 **核心动作/体式：** 1. 弓步 (Lunge) 2. 90/90 坐姿 (90/90s) 3. 抬腿 (Leg raises) 4. 鸽式 (Pigeon) **课程特点：** * **精简训练：** 学习后，每次训练时长仅需 4-5 分钟，方便将自我关怀融入日常生活。 * **灵活安排：** 提供晨间和晚间例行训练，可作为日常练习的替代。 * **循序渐进：** 鼓励每周至少练习四天，最好是五天。 * **热身环节：** 提供专门针对髋部、腘绳肌和背部的迷你热身，用于练习前进行。 * **自由组合：** 可以单独进行每个动作，也可以将它们组合成一个 15-20 分钟的整体练习。 * **进度追踪：** 建议在开始前进行一次身体状况测量，以便观察进步。 * **辅助建议：** 避免长时间坐着，增加日常活动量（例如散步）有助于加快进步。 * **零门槛：** 无需任何设备或特殊技能，只需要您自己。 **核心理念：** 帮助您缓解髋部僵紧，提升身体柔韧性，从而实现更自由、无痛的生活。
This is a guided 4-week programme with tailored progression to help you more freely and live pain-free. There are three modules. Module I is the beginner series; once you feel comfortable these and want more (usually after 2 weeks), start Module II where each movement is progressed a little further to help you reach a little further.4 core movements/poses: 1. Lunge2. 90/90s3. Leg raises4. PigeonThe routines are deliberately short. It may take you longer at the beginning but once you have learnt them, they will last no longer than 4 to 5 minutes, so that finding time for your self-care is no longer an issue. There are also morning and evening routine routines you can do instead of the drills. Once you have established a habit, you can of course do the movements and the routines.Please make sure you're warmed up. There is a mini warmup routine specifically aimed at your hips and hamstrings and back which you can do before. You can do each movement separately or in one 15-20-minute flow. Please do them at least four days every week, preferably five!Take a moment before you begin to measure where you are now, so you can see your progress. Naturally, you can help your progress by avoiding prolonged periods of sitting and adding more movement (e.g. a ) into your day. Other than that, no equipment or skills needed. Just you.
