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Old 07-23-2011, 08:02 AM   #1
avrod8348
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Join Date: Mar 2011
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Default 每天5分钟 摆脱鼠标手

由于长期使用鼠标、键盘造成的腕部神经压迫,导致肌肉或关节麻、胀、疼、痉挛,盟特。北京青鸟健身有限公司徐威编排了每日只需5分钟就可缓解症状的“手操”。
徐威告诉,这些动作主要训练腕部力量和手指灵活性,来缓解肌肉持续的僵硬。当然,盟特,患“鼠标手”一侧的肩部比另一侧肩部有劳损、酸痛等症状,因此肩部训练也必不可少。
动作1:用手表做辅助器械,按顺时针和逆时针转动手腕25次。
功效:缓解手腕肌肉酸痛感觉。
动作2:手握带有负重的水瓶,首先手掌向上握水瓶,做从自然下垂到向上抬起动作,然后是手掌向下握水瓶,做 从下到上的运动,各25次,锻炼腕屈肌。
功效:防治腕关节骨刺增生,增强手腕力量。
动作3:舒展身体各部位时,也要用力展开双手的五指,每次20至30秒钟,做2至3次,水宜生厂家
功效:增强关节抵抗力,促进血液循环。
动作4:吸足气用力握拳,用力吐气,同时急速依次伸开小指、无名指、中指、食指。左右手各做1 0次。
功效:锻炼手部骨节,盟特新产品批发,舒缓僵硬状态。
动作5:用一只手的食指和拇指揉捏另一手手指,从大拇指开始,每指各做10秒钟,平稳呼吸。
功效:促进血液循环,放松身心。
动作6:双手持球(如网球),或持手掌可握住的事物(如水果等),上下翻动手腕各20次。球的重量可依自己 力量而定。
功效:增强手腕力量,锻炼肢体协调能力。
动作7:双掌合什,前后运动摩擦致微热。
功效:促进手部的血液循环。
肩部:左手臂向右拉伸时,颈部向左拉伸,注意手臂不要过高,和胸部有一定距离,不要有压迫感。每次保持30 秒至45秒,换右手臂。
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Old 07-23-2011, 08:10 AM   #2
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Old 07-23-2011, 08:16 AM   #3
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