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所在平台: Udemy |
课程主页: https://www.udemy.com/course/the-14-day-healthy-hip-and-knee-challenge/
课程评论：没有评论
**课程名称：** 14天健康髋骨和膝盖挑战 **课程概述：** 本课程旨在通过为期两周的训练，改善髋骨和膝盖的对齐，以保护软骨，减轻关节疼痛，并提升运动表现。课程强调肌肉的“SMART”原则——即强健且放松，通过重新训练控制腿部骨骼的主要肌肉的肌肉记忆，来纠正不良体位，减少关节摩擦，如研钵与研杵般的声音。 **课程亮点：** * **针对性强：** 特别适合因关节炎、韧带或软骨撕裂引起的髋骨和膝盖疼痛，以及感觉髋骨、膝盖或下背部无力或僵紧的学员。 * **高效便捷：** 每日仅需10分钟的承诺，且课程内容永久拥有，学员可按自身节奏学习。 * **全面指导：** 教授如何有效收缩和放松臀部、股四头肌、腘绳肌、髂胫束、大腿内侧（腹股沟）和腓肠肌，为髋骨或膝盖手术后的全面康复提供辅助，甚至可能避免手术。 * **个性化支持：** 对于近期接受过手术的学员，建议在开始课程前安排咨询，以讨论安全事宜，可选择线下或线上咨询。 **学习目标：** * 改善髋骨和膝盖的对齐。 * 减少关节疼痛和不适。 * 提升腿部和下背部的力量和灵活性。 * 学习有效地收缩和放松关键腿部肌肉。 * 为术后康复提供支持。 **核心理念：** 循序渐进，留意身体信号，享受过程。
Knees and hips need to be aligned to protect their shock absorbing cartilage. If a tight muscle pulls a bone out of the ideal position you can experience grinding in a joint, like what happens with a mortar and pestle.Your muscles steer your bones like reins guiding a horse so you want them to be SMART, meaning strong AND relaxed. This program retrains the muscle memory of the major muscles that control your leg bones to improve joint alignment, reduce pain and enhance performance.This 2 week course is especially good for hip and knee pain stemming from arthritis, ligament or cartilage tears or if you simply feel weak or tight in your hips, knees or lower back. It only takes a 10-minute commitment per day and because you own the material for life, you can go at your own pace.You'll learn how to effectively contract and relax your glutes, quadriceps, hamstrings, IT bands, inner thigh/groins and calves. This will help you fully recover from knee or hip surgery and perhaps help you avoid surgery. If you have had surgery recently, please arrange to have a visit with me prior to starting the program so we can review safety ideas. We can meet in person or through a virtual visit.Go slow, pay attention to what your body is trying to tell you and have fun!
