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所在平台: Udemy |
课程主页: https://www.udemy.com/course/yin-yang-yoga-method-of-self-maintenance-for-tfl/
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课程名称: 阴阳瑜伽【TFL 方法】 课程概述： 本课程专注于一项鲜为人知的肌肉——阔筋膜张肌（TFL），该肌肉位于髂胫束下方。髂胫束是覆盖大腿和膝盖的一条长带状结缔组织。阔筋膜张肌在站立时，有助于稳定骨盆位于股骨（大腿骨）顶端。这项肌肉在滑雪或骑马等体育活动中被大量运用。如果肌肉缩短或拉伤，可能导致骨盆区域失衡。 当阔筋膜张肌过紧并僵硬时，可能引发髋关节、腹股沟、臀部、下背部（骶髂关节上方）甚至大腿外侧疼痛。长时间久坐或通勤是导致TFL紧张的最常见原因，这会导致髋屈肌缩短和紧张。 通过本课程，您将学会正确的自我维护技巧。课程共分为12章，涵盖了TFL的基础知识及其对身体的影响。您将学习如何检查TFL肌肉的力量，并在自我维护前后拍照对比效果。在练习改善体式后，您还将进行核心训练，通过竹竿瑜伽来强化TFL肌肉。本课程介绍的体式序列都专注于TFL肌肉。TFL肌肉若不进行维护将会僵硬。请享受本序列带来的自我维护体验。 课程内容结构： 第一部分：学习TFL基础知识。学习其对髋关节、膝关节、踝关节、行走和跑步的影响。 第二部分：肌肉力量检查。 第三部分：维护前的拍照。 第四部分：通过网球进行指压按摩，享受自我维护。 第五部分：拍照并比较效果。 第六部分：练习“改善体式”。 第七部分：通过“竹竿瑜伽”集中注意力。 第八部分：享受体式序列。 教学大纲：无
The tensor fasciae latae is a tiny muscle, inferior to the iliotibial band. This band, also called the IT band, is an elongated strip of fascia - a type of connective tissue - located in the thigh and knee.The tensor fasciae latae also helps to stabilize the pelvis on the top of the femur (thigh) bone when a person is standing up straight. This muscle is used considerably during physical activities such as skiing or horseback riding. An imbalance of the pelvic area may occur if this muscle is shortened or strained.When the TFL is tight and locked up, it may cause pain in the hip joint, groin, buttock, lower back (over sacroiliac joint) and even the lateral aspect of the thigh. The most common reason of tight TFL is sitting for long hours at a desk or commuting in cars, which causes shortening and tightness of the hip flexors.You can do it self-maintenance by yourself with the right technique here.This course consists of Chapters 1-12. Learn the basic knowledge of TFL and its impact on our body. You can also check the strength of the TFL muscles and take a photo before self-maintenance and compare Before & After to check the effect. After practicing the improvement pose, practice core training with bamboo yoga for TFL muscles. The sequences introduced in this course are all poses that focus on TFL muscles. TFL muscles will be stiffness without maintenance. Please enjoy self-maintenance with this sequence.Section ①: Learning basic knowledge of TFL. Learning the effects on hip joints, knee joints, ankle, walking and running.Section ②: Strength check of muscles. Section ③: Take a photos before maintenance. Section ④: Please enjoy self maintenance with Shiatsu massage using tennis balls.Section ⑤: Take a photo and compare the effects.Section ⑥: Practice "improvement poses".Section ⑦: Get Concentration with "Bamboo Yoga".Section ⑧: Enjoy the sequence
