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@lovenfittainan: 硬舉翹屁股、深蹲翹屁股， 連彎腰撿東西也習慣把屁股翹很高的人 你可能不是「屁股很會用力」， 而是在用腰椎代償骨盆的不穩定。 最常見的感覺就是： 練完屁股沒什麼感覺， 但下背很酸、很緊、很累。 可以試試這個呼吸練習： 1. 趴姿或四足跪姿都可以 2. 把一塊瑜珈磚放在小腹前方，讓身體有一個輕輕支撐 3. 吸氣時，不要拱腰，去感覺尾椎、薦椎附近慢慢被撐開 4. 吐氣時，小腹放鬆，屁股不要刻意夾，也不要硬翹 5. 每一次呼吸都像是在把骨盆慢慢放回中間 做 2–3 組 每組 6–8 次呼吸 每次吐氣可以停 2 秒 做完再站起來， 你會發現下背不用一直撐。

戀練運動健身房｜台南東區自由館
戀練運動健身房｜台南東區自由館
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Region: TW
Thursday 04 June 2026 12:11:33 GMT
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linlongchau
靜祥 :
當然就是肌肉退化 不夠力才需要用骨骼代償 肌力夠 骨骼就輕鬆了
2026-06-12 06:24:28
0
userxp275knkac
祉文 :
👍👍👍
2026-06-06 13:07:41
1
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