{"id":23760,"date":"2025-04-10T15:13:00","date_gmt":"2025-04-10T07:13:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=23760"},"modified":"2025-08-13T13:54:18","modified_gmt":"2025-08-13T05:54:18","slug":"saddlebag-fats","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2025\/04\/10\/saddlebag-fats\/","title":{"rendered":"\u544a\u5225\u5047\u80ef\u5bec\uff01\u4e00\u7bc7\u641e\u61c2\u6210\u56e0\u3001\u81ea\u6211\u5224\u65b7\u6cd5\u8207 3 \u500b\u5fc5\u5b78\u6539\u5584\u745c\u73c8\u52d5\u4f5c"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-4027012956\"><a href=\"https:\/\/oneyogaonline.com\/courses\/arm-balance-free\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-03-18 at 10.43.56\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56.jpeg\" alt=\"\"  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\/><\/a><\/div><p>\u7e3d\u89ba\u5f97\u81ea\u5df1\u660e\u660e\u4e0d\u80d6\uff0c\u4f46\u7a7f\u8932\u5b50\u6642\u5927\u817f\u5169\u5074\u7279\u5225\u7a81\u51fa\uff0c\u986f\u5f97\u817f\u77ed\u3001\u6bd4\u4f8b\u4e0d\u597d\uff0c\u770b\u8d77\u4f86\u50cf\u897f\u6d0b\u68a8\u8eab\u6750\u55ce\uff1f\u4f60\u53ef\u80fd\u4e5f\u6709\u8a31\u591a\u4eba\u53e3\u4e2d\u7684\u300c\u5047\u80ef\u5bec\u300d\u56f0\u64fe\uff01\u8a31\u591a\u4eba\u8aa4\u4ee5\u70ba\u9019\u662f\u5929\u751f\u9aa8\u67b6\u5bec\u5927\uff0c\u4f46\u5176\u5be6\u300c\u5047\u80ef\u5bec\u300d\u5f80\u5f80\u8ddf\u9aa8\u76c6\u672c\u8eab\u5bec\u5ea6\u7121\u95dc\uff0c\u66f4\u591a\u662f\u5f8c\u5929\u7684\u808c\u8089\u5931\u8861\u3001\u59ff\u52e2\u4e0d\u826f\u6240\u5c0e\u81f4\u3002<\/p><p>\u5225\u64d4\u5fc3\uff01\u5047\u80ef\u5bec\u4e26\u975e\u7121\u6cd5\u6539\u5584\uff0c\u53ea\u8981\u77e5\u9053\u554f\u984c\u51fa\u5728\u54ea\u88e1\uff0c\u6211\u5011\u5c31\u53ef\u4ee5\u900f\u904e\u4e00\u4e9b\u904b\u52d5\u3001\u59ff\u52e2\u8abf\u6574\uff0c\u4f86\u5e6b\u52a9\u4f60\u544a\u5225\u5047\u80ef\u5bec\uff0c\u6062\u5fa9\u539f\u6709\u7684\u597d\u8eab\u6750\u6bd4\u4f8b\u3002\u9019\u7bc7\u6587\u7ae0\u5c07\u5e36\u4f60\u6df1\u5165\u4e86\u89e3\uff1a\u4ec0\u9ebc\u662f\u5047\u80ef\u5bec\uff1f\u70ba\u4ec0\u9ebc\u6703\u6709\u5047\u80ef\u5bec\uff1f\u89e3\u6790\u5e38\u898b\u6210\u56e0\uff08\u5305\u542b\u4e00\u9ede\u9ede\u89e3\u5256\u5c0f\u77e5\u8b58\uff01\uff09\u4ee5\u53ca\u5982\u4f55\u5feb\u901f\u5224\u65b7\u81ea\u5df1\u662f\u5426\u6709\u5047\u80ef\u5bec\uff1f\u8207\u5206\u4eab 3 \u500b\u5728\u5bb6\u5c31\u80fd\u7df4\u7fd2\u7684\u745c\u73c8\u52d5\u4f5c\u3002<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_74 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d62d4586767\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" 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href=\"https:\/\/helloyogis.com\/magazine\/2025\/04\/10\/saddlebag-fats\/#%E5%8B%95%E4%BD%9C%E4%B8%89%EF%BC%9A%E4%BB%B0%E8%87%A5%E9%B4%BF%E5%BC%8F\">\u52d5\u4f5c\u4e09\uff1a\u4ef0\u81e5\u9d3f\u5f0f<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BB%80%E9%BA%BC%E6%98%AF%E3%80%8C%E5%81%87%E8%83%AF%E5%AF%AC%E3%80%8D%EF%BC%9F\"><\/span><strong>\u4ec0\u9ebc\u662f\u300c\u5047\u80ef\u5bec\u300d\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><p>\u6240\u8b02\u7684\u80ef\u6307\u7684\u662f<a href=\"https:\/\/helloyogis.com\/magazine\/2025\/03\/29\/hip-opening-yoga\/\" target=\"_blank\" rel=\"noreferrer 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id=\"%E7%82%BA%E4%BB%80%E9%BA%BC%E6%9C%83%E6%9C%89%E5%81%87%E8%83%AF%E5%AF%AC%EF%BC%9F%E9%80%99_3_%E5%80%8B%E6%88%90%E5%9B%A0%E5%B0%8E%E8%87%B4%EF%BC%81\"><\/span><strong>\u70ba\u4ec0\u9ebc\u6703\u6709\u5047\u80ef\u5bec\uff1f<\/strong>\u9019 3 \u500b\u6210\u56e0\u5c0e\u81f4\uff01<span class=\"ez-toc-section-end\"><\/span><\/h2><p>\u5047\u80ef\u5bec\u7684\u5f62\u6210\u901a\u5e38\u4e0d\u662f\u55ae\u4e00\u539f\u56e0\uff0c\u800c\u662f\u591a\u7a2e\u56e0\u7d20\u4ea4\u4e92\u4f5c\u7528\u7684\u7d50\u679c\uff0c\u4e3b\u8981\u8207\u808c\u8089\u529b\u91cf\u4e0d\u5e73\u8861\u548c\u4e0d\u826f\u59ff\u52e2\u7fd2\u6163\u6709\u95dc\uff1a<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%88%90%E5%9B%A0%E4%B8%80%EF%BC%9A%E9%AB%96%E9%97%9C%E7%AF%80%E5%85%A7%E6%97%8B%E8%88%87%E4%B8%8D%E8%89%AF%E6%AD%A5%E6%85%8B\"><\/span><strong>\u6210\u56e0\u4e00\uff1a\u9ad6\u95dc\u7bc0\u5167\u65cb\u8207\u4e0d\u826f\u6b65\u614b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><p><strong>\u9ad6\u95dc\u7bc0\u5167\u65cb<\/strong> (Internal Femoral Rotation)\u00a0\u9019\u662f\u6700\u5e38\u898b\u7684\u539f\u56e0\u4e4b\u4e00\u3002\u7576\u6211\u5011\u7fd2\u6163\u6027\u5730\u8d70\u8def\u5167\u516b\u3001\u7ad9\u7acb\u6642\u819d\u84cb\u5167\u6263\uff08X \u578b\u817f\u50be\u5411\uff09\u3001\u6216\u662f\u559c\u6b61 W \u5750\u59ff\u8dea\u5750\u6642\uff0c\u5927\u817f\u9aa8\uff08\u80a1\u9aa8\uff09\u6703\u9577\u671f\u8655\u65bc\u5411\u5167\u65cb\u8f49\u7684\u72c0\u614b\u3002\u9019\u500b\u5167\u65cb\u7684\u52d5\u4f5c\uff0c\u6703\u5c07\u80a1\u9aa8\u9802\u7aef\u7684\u5927\u8f49\u5b50\u300c\u63a8\u300d\u5411\u5916\u5074\uff0c\u4f7f\u5176\u66f4\u52a0\u7a81\u51fa\uff0c\u5f62\u6210\u5047\u80ef\u5bec\u7684\u5916\u89c0\u3002\u7576\u9ad6\u95dc\u7bc0\u9577\u671f\u5167\u65cb\uff0c\u5c31\u53ef\u80fd\u5c0e\u81f4\u8ca0\u8cac\u5916\u65cb\u548c\u7a69\u5b9a\u7684\u81c0\u90e8\u6df1\u5c64\u5916\u65cb\u808c\u7fa4\u76f8\u5c0d\u7121\u529b\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%88%90%E5%9B%A0%E4%BA%8C%EF%BC%9A%E8%87%80%E8%82%8C%E7%84%A1%E5%8A%9B\"><\/span><strong>\u6210\u56e0\u4e8c\uff1a\u81c0\u808c\u7121\u529b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u81c0\u90e8\u808c\u8089\uff0c\u7279\u5225\u662f\u4f4d\u65bc\u81c0\u90e8\u5916\u4e0a\u65b9\u7684\u81c0\u4e2d\u808c (Gluteus Medius)\uff0c\u5c0d\u65bc\u7a69\u5b9a\u9aa8\u76c6\u548c\u63a7\u5236\u5927\u817f\u5916\u5c55\u3001\u5916\u65cb\u76f8\u7576\u91cd\u8981\u3002\u7576\u81c0\u4e2d\u808c\u7121\u529b\u6642\uff0c\u8eab\u9ad4\u70ba\u4e86\u7dad\u6301\u7a69\u5b9a\uff0c\u53ef\u80fd\u6703\u904e\u5ea6\u4f9d\u8cf4\u5927\u817f\u5916\u5074\u7684\u808c\u8089\uff0c\u4f8b\u5982\u95ca\u7b4b\u819c\u5f35\u808c (Tensor Fasciae Latae, TFL)\u3002\u9019\u689d\u808c\u8089\u904e\u5ea6\u7dca\u7e43\u3001\u4ee3\u511f\u6027\u589e\u539a\uff0c\u4e5f\u6703\u52a0\u5287\u5927\u817f\u6839\u90e8\u5916\u5074\u7684\u7a81\u51fa\u611f\u3002\u81c0\u5927\u808c (Gluteus Maximus)\u00a0\u7121\u529b\u4e5f\u7121\u6cd5\u6709\u6548\u5e6b\u52a9\u9ad6\u95dc\u7bc0\u4f38\u5c55\u548c\u5916\u65cb\u3002<\/p><div class=\"hello-15-p\" id=\"hello-2348763023\"><a href=\"https:\/\/oneyogaonline.com\/courses\/ryt200-trial-2025\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2025-12-04 at 12.55.46\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%88%90%E5%9B%A0%E4%B8%89%EF%BC%9A%E4%B8%8D%E8%89%AF%E5%A7%BF%E5%8B%A2%E8%88%87%E7%94%9F%E6%B4%BB%E7%BF%92%E6%85%A3\"><\/span><strong>\u6210\u56e0\u4e09\uff1a\u4e0d\u826f\u59ff\u52e2\u8207\u751f\u6d3b\u7fd2\u6163<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u9577\u6642\u9593\u4e45\u5750\u3001\u559c\u6b61\u7ff9\u4e8c\u90ce\u817f\uff08\u5c24\u5176\u56fa\u5b9a\u7ff9\u540c\u4e00\u908a\uff09\u3001\u7ad9\u7acb\u6642\u91cd\u5fc3\u504f\u79fb\uff08\u4e09\u4e03\u6b65\uff09\u7b49\uff0c\u90fd\u6703\u52a0\u5287\u9aa8\u76c6\u5468\u570d\u808c\u8089\u7684\u4e0d\u5e73\u8861\u3002\u4e45\u5750\u6703\u8b93\u81c0\u808c\u8655\u65bc\u62c9\u9577\u4e14\u7121\u529b\u7684\u72c0\u614b\uff0c\u800c\u7ff9\u8173\u5247\u53ef\u80fd\u5c0e\u81f4\u9aa8\u76c6\u6b6a\u659c\u548c\u55ae\u5074\u808c\u8089\u4ee3\u511f\u3002\u9019\u4e9b\u7fd2\u6163\u90fd\u5728\u4e0d\u77e5\u4e0d\u89ba\u4e2d\u300c\u57f9\u990a\u300d\u51fa\u5047\u80ef\u5bec\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%88%91%E6%9C%89%E5%81%87%E8%83%AF%E5%AF%AC%E5%97%8E%EF%BC%9F_2_%E5%80%8B%E7%B0%A1%E5%96%AE%E8%87%AA%E6%88%91%E5%88%A4%E6%96%B7%E6%96%B9%E6%B3%95\"><\/span><strong>\u6211\u6709\u5047\u80ef\u5bec\u55ce\uff1f 2 \u500b\u7c21\u55ae\u81ea\u6211\u5224\u65b7\u65b9\u6cd5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><p>\u60f3\u77e5\u9053\u81ea\u5df1\u662f\u5426\u6709\u5047\u80ef\u5bec\uff1f\u53ef\u4ee5\u8a66\u8a66\u4ee5\u4e0b\u5169\u500b\u7c21\u55ae\u7684\u65b9\u6cd5\uff1a<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%88%A4%E6%96%B7%E6%96%B9%E6%B3%95%E4%B8%80%EF%BC%9A%E7%AB%99%E5%A7%BF%E8%A7%80%E5%AF%9F%E6%B3%95\"><\/span><strong><strong>\u5224\u65b7\u65b9\u6cd5<\/strong>\u4e00\uff1a\u7ad9\u59ff\u89c0\u5bdf\u6cd5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u81ea\u7136\u7ad9\u7acb\uff0c\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u9762\u5411\u4e00\u9762\u5168\u8eab\u93e1\u3002\u627e\u5230\u4f60\u8eab\u9ad4\u6b63\u9762\u770b\u904e\u53bb\u300c\u6700\u5bec\u300d\u7684\u90a3\u500b\u9ede\u3002\u5982\u679c\u6700\u5bec\u9ede\u7d04\u7565\u5728\u4f60\u9aa8\u76c6\u5169\u5074\u6700\u9ad8\uff0c\u90a3\u9ebc\u9019\u5c31\u662f\u4f60\u771f\u5be6\u80ef\u5bec\u7684\u4f4d\u7f6e\u3002\u76f8\u53cd\u5730\uff0c\u5982\u679c\u6700\u5bec\u9ede\u660e\u986f<strong>\u4f4e\u65bc<\/strong>\u9aa8\u76c6\u6700\u9ad8\u9ede\uff0c\u843d\u5728\u4e86\u5927\u817f\u6839\u90e8\u5916\u5074\uff0c\u90a3\u9ebc\u4f60\u5f88\u53ef\u80fd\u5c31\u6709\u300c\u5047\u80ef\u5bec\u300d\u7684\u554f\u984c\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%88%A4%E6%96%B7%E6%96%B9%E6%B3%95%E4%BA%8C%EF%BC%9A%E5%B9%B3%E8%BA%BA%E8%A7%80%E5%AF%9F%E6%B3%95\"><\/span><strong><strong>\u5224\u65b7\u65b9\u6cd5<\/strong>\u4e8c\uff1a\u5e73\u8eba\u89c0\u5bdf\u6cd5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5e73\u8eba\u5728\u745c\u73c8\u588a\u6216\u5e8a\u4e0a\uff0c\u5168\u8eab\u653e\u9b06\uff0c\u96d9\u817f\u81ea\u7136\u4f38\u76f4\u3002\u6ce8\u610f\u4f60\u7684\u96d9\u8173\u3001\u819d\u84cb\u662f\u81ea\u7136\u671d\u5411\u54ea\u500b\u65b9\u5411\uff1f\u5982\u679c\u4f60\u7684\u96d9\u8173\u3001\u819d\u84cb\u5728\u5b8c\u5168\u653e\u9b06\u7684\u72c0\u614b\u4e0b\uff0c\u6709\u660e\u986f\u5411\u5167\u65cb\u8f49\u7684\u8da8\u52e2\uff08\u8173\u5c16\u671d\u5167\u6216\u819d\u84cb\u9aa8\u671d\u5167\uff09\uff0c\u9019\u53ef\u80fd\u6697\u793a\u4f60\u7684\u5927\u817f\u9aa8\u6709\u5167\u65cb\u7684\u50be\u5411\uff0c\u662f\u5047\u80ef\u5bec\u7684\u53ef\u80fd\u5fb5\u5146\u4e4b\u4e00\u3002\uff08\u5c0f\u63d0\u793a\uff1a\u9019\u500b\u65b9\u6cd5\u50c5\u4f9b\u53c3\u8003\uff0c\u9700\u7d50\u5408\u7ad9\u59ff\u89c0\u5bdf\u66f4\u6e96\u78ba\u3002\uff09<\/p><div class=\"hello-content-4\" id=\"hello-2575654384\"><a href=\"https:\/\/82df2b4a.sibforms.com\/serve\/MUIFAOJ8ldx4mBJsid02Z9srcdCP-EbhSYtElydclF2Lyb7NdVbERB0d4NmuYu_eawDPR01xvGGPStiRzJHyX83Yjd_CFI73AJ1kS7hK-Dzjyz0kUtJ8BLbkNnep5aTDAkVkWYp6pWVZr2X_LXL9i9mAOMQShp_GN1PGto9PVgAFWyBApeAOkW3NiNIzb1uPmyDbbXGjRgBnHAmJ\" target=\"_blank\" aria-label=\"WhatsApp Image 2025-07-15 at 00.27.11\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9F%AF%E6%AD%A3%E5%81%87%E8%83%AF%E5%AF%AC%EF%BC%81_3_%E5%80%8B%E7%B0%A1%E5%96%AE%E7%91%9C%E7%8F%88%E5%8B%95%E4%BD%9C%E6%8E%A8%E8%96%A6\"><\/span><strong>\u77ef\u6b63\u5047\u80ef\u5bec\uff01 3 \u500b\u7c21\u55ae\u745c\u73c8\u52d5\u4f5c\u63a8\u85a6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><p>\u6539\u5584\u5047\u80ef\u5bec\u7684\u95dc\u9375\u5728\u65bc\uff1a\u5f37\u5316\u7121\u529b\u7684\u81c0\u808c\uff08\u7279\u5225\u662f\u81c0\u4e2d\u808c\uff09\u00a0\u548c\u00a0\u653e\u9b06\u9ad6\u95dc\u7bc0\u5468\u570d\u808c\u8089\u3002\u4ee5\u4e0b\u63a8\u85a6 3 \u500b\u7c21\u55ae\u6709\u6548\u7684\u77ef\u6b63\u5047\u80ef\u5bec\u745c\u73c8\u52d5\u4f5c\uff0c\u5e6b\u52a9\u4f60\u6539\u5584\u5047\u80ef\u5bec\uff1a<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E4%B8%80%EF%BC%9A%E6%A9%8B%E5%BC%8F\"><\/span><strong>\u52d5\u4f5c\u4e00\uff1a\u6a4b\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u6a4b\u5f0f-1024x683.jpg\" alt=\"\" class=\"wp-image-23010\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u6a4b\u5f0f-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u6a4b\u5f0f-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u6a4b\u5f0f-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u6a4b\u5f0f-1536x1025.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u6a4b\u5f0f-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u6a4b\u5f0f.jpg 1619w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p><a href=\"https:\/\/helloyogis.com\/magazine\/2022\/11\/15\/bridge-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u6a4b\u5f0f (Setu Bandhasana)<\/a>\u53ef\u4ee5\u555f\u52d5\u4e26\u5f37\u5316\u81c0\u5927\u808c\u548c\u81c0\u4e2d\u808c\uff0c\u6539\u5584\u9aa8\u76c6\u7a69\u5b9a\u6027\u3002\u9996\u5148\u4ef0\u81e5\uff0c\u96d9\u819d\u5f4e\u66f2\uff0c\u96d9\u8173\u638c\u5e73\u8e29\u5730\u9762\uff0c\u5bec\u5ea6\u8207\u5750\u9aa8\u540c\u5bec\uff0c\u8173\u8ddf\u9760\u8fd1\u81c0\u90e8\u3002\u4f60\u53ef\u4ee5\u5c07\u5c07\u4e00\u689d\u5f48\u529b\u5e36\u5957\u5728\u5927\u817f\u9760\u8fd1\u819d\u84cb\u4e0a\u65b9\u8655\u6216\u5927\u817f\u593e\u745c\u73c8\u78da\u3002\u5438\u6c23\u9810\u5099\uff0c\u5410\u6c23\u6642\uff0c\u81c0\u90e8\u767c\u529b\u5411\u4e0a\u63a8\u9ad8\uff0c\u4f7f\u8eab\u9ad4\u5f9e\u80a9\u8180\u5230\u819d\u84cb\u5448\u4e00\u76f4\u7dda\u3002\u5c07\u610f\u5ff5\u96c6\u4e2d\u5728\u81c0\u90e8\u767c\u529b\uff0c\u611f\u53d7\u81c0\u90e8\u5916\u5074\uff08\u81c0\u4e2d\u808c\uff09\u548c\u81c0\u5927\u808c\u7684\u6536\u7e2e\u907f\u514d\u8170\u690e\u904e\u5ea6\u62f1\u8d77\u3002\u4fdd\u6301 5-10 \u500b\u547c\u5438\uff0c\u7136\u5f8c\u7de9\u6162\u653e\u4e0b\u3002\u91cd\u8907 3-5 \u6b21\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E4%BA%8C%EF%BC%9A%E8%9A%8C%E6%AE%BC%E5%BC%8F\"><\/span><strong>\u52d5\u4f5c\u4e8c\uff1a\u868c\u6bbc\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/04\/ChatGPT-Image-2025\u5e744\u670813\u65e5-\u4e0b\u534803_14_20-1024x683.png\" alt=\"\" class=\"wp-image-23762\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/04\/ChatGPT-Image-2025\u5e744\u670813\u65e5-\u4e0b\u534803_14_20-1024x683.png 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/04\/ChatGPT-Image-2025\u5e744\u670813\u65e5-\u4e0b\u534803_14_20-300x200.png 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/04\/ChatGPT-Image-2025\u5e744\u670813\u65e5-\u4e0b\u534803_14_20-768x512.png 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/04\/ChatGPT-Image-2025\u5e744\u670813\u65e5-\u4e0b\u534803_14_20-600x400.png 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/04\/ChatGPT-Image-2025\u5e744\u670813\u65e5-\u4e0b\u534803_14_20.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p>\u868c\u6bbc\u5f0f (Clamshell)\u4e3b\u8981\u8a13\u7df4\u7df4\u81c0\u4e2d\u808c\uff0c\u63d0\u5347\u9ad6\u5916\u5c55\u548c\u5916\u65cb\u529b\u91cf\u3002\u63a1\u5074\u81e5\uff0c\u4e0b\u65b9\u624b\u81c2\u5f4e\u66f2\u652f\u6490\u982d\u90e8\u3002\u96d9\u817f\u4f75\u650f\uff0c\u819d\u84cb\u5f4e\u66f2\u7d04 90 \u5ea6\uff0c\u8173\u8ddf\u5c0d\u9f4a\u81c0\u90e8\u3002\u4fdd\u6301\u4e0a\u4e0b\u9aa8\u76c6\u7a69\u5b9a\u3002\u5410\u6c23\u6642\uff0c\u4fdd\u6301\u96d9\u8173\u8173\u8ddf\u8cbc\u5408\uff0c\u4e0a\u65b9\u819d\u84cb\u50cf\u868c\u6bbc\u4e00\u6a23\u7de9\u6162\u5730\u5411\u4e0a\u6253\u958b\uff0c\u6253\u958b\u5230\u611f\u89ba\u81c0\u90e8\u5916\u5074\u808c\u8089\uff08\u81c0\u4e2d\u808c\uff09\u6536\u7e2e\u5373\u53ef\u3002\u5438\u6c23\u6642\uff0c\u7de9\u6162\u6709\u63a7\u5236\u5730\u5c07\u819d\u84cb\u5408\u650f\u3002\u904e\u7a0b\u4e2d\u4fdd\u6301\u6838\u5fc3\u5fae\u6536\uff0c\u9aa8\u76c6\u7a69\u5b9a\u4e0d\u5411\u5f8c\u7ffb\u5012\u3002\u91cd\u8907 5-10 \u6b21\uff0c\u63db\u908a\u9032\u884c\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E4%B8%89%EF%BC%9A%E4%BB%B0%E8%87%A5%E9%B4%BF%E5%BC%8F\"><\/span><strong>\u52d5\u4f5c\u4e09\uff1a\u4ef0\u81e5\u9d3f\u5f0f <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/10\/hy_121A6306-1024x683.jpg\" alt=\"\" class=\"wp-image-22468\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/10\/hy_121A6306-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/10\/hy_121A6306-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/10\/hy_121A6306-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/10\/hy_121A6306-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/10\/hy_121A6306-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/10\/hy_121A6306.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p><strong>\u4ef0\u81e5\u9d3f\u5f0f<\/strong>\uff08Sucirandhrasana\uff09\u662f\u91dd\u5c0d\u81c0\u90e8\u6df1\u5c64\u5916\u65cb\u808c\u7fa4\uff08\u5982\uff1a\u68a8\u72c0\u808c Piriformis\uff09\u9032\u884c\u4f38\u5c55\uff0c\u653e\u9b06\u9ad6\u95dc\u7bc0\u5468\u570d\u3002\u96d6\u7136\u5047\u80ef\u5bec\u4e3b\u56e0\u5e38\u662f\u81c0\u808c\u7121\u529b\uff0c\u4f46\u5468\u908a\u808c\u8089\u7684\u5e73\u8861\u653e\u9b06\u4e5f\u5f88\u91cd\u8981\u3002\u9996\u5148\u4ef0\u81e5\u8eba\u4e0b\uff0c\u96d9\u819d\u5f4e\u66f2\uff0c\u96d9\u8173\u8e29\u5730\u3002\u5c07\u53f3\u8173\u8e1d\u4ea4\u53c9\u653e\u5230\u5de6\u5927\u817f\u9760\u8fd1\u819d\u84cb\u7684\u4f4d\u7f6e\uff08\u50cf\u662f\u7ff9\u89d2\u7684\u52d5\u4f5c\uff09\u5c07\u96d9\u624b\u7a7f\u904e\u817f\u90e8\u7a7a\u9699\uff0c\u62b1\u4f4f\u5de6\u5927\u817f\u5f8c\u5074\uff08\u5982\u679c\u67d4\u8edf\u5ea6\u8f03\u597d\uff0c\u53ef\u4ee5\u62b1\u5de6\u5c0f\u817f\u524d\u5074\uff09\u3002\u5410\u6c23\u6642\uff0c\u8f15\u8f15\u5c07\u5de6\u5927\u817f\uff08\u9023\u5e36\u53f3\u8173\uff09\u62c9\u5411\u80f8\u53e3\uff0c\u76f4\u5230\u611f\u89ba\u53f3\u81c0\u5916\u5074\u6709\u6eab\u548c\u7684\u4f38\u5c55\u611f\u3002\u9019\u500b\u52d5\u4f5c\u61c9\u8a72\u662f\u8212\u670d\u7684\u4f38\u5c55\uff0c\u5982\u679c\u611f\u89ba\u819d\u84cb\u4e0d\u9069\uff0c\u8acb\u6e1b\u5c0f\u62c9\u8fd1\u7684\u5e45\u5ea6\u3002<\/p><p><\/p><p>\u7e3d\u7d50\u4f86\u8aaa\uff0c\u300c\u5047\u80ef\u5bec\u300d\u4e26\u975e\u5929\u751f\u7684\u9aa8\u67b6\u554f\u984c\uff0c\u66f4\u591a\u6642\u5019\u662f\u6211\u5011\u5f8c\u5929\u7684\u808c\u8089\u5931\u8861\u548c\u4e0d\u826f\u7fd2\u6163\u7d2f\u7a4d\u9020\u6210\u7684\u7d50\u679c\uff0c\u5c24\u5176\u662f\u9ad6\u95dc\u7bc0\u5167\u65cb\u548c\u81c0\u808c\uff08\u7279\u5225\u662f\u81c0\u4e2d\u808c\uff09\u7121\u529b\u3002\u56e0\u6b64\u4e26\u975e\u6c92\u8fa6\u6cd5\u6539\u5584\uff01\u900f\u904e\u9019\u7bc7\u6587\u7ae0\u5206\u4eab\u7684 2 \u500b\u6aa2\u6e2c\u5c0f\u65b9\u6cd5\uff0c\u53ef\u4ee5\u5e6b\u52a9\u4f60\u66f4\u4e86\u89e3\u81ea\u5df1\u662f\u5426\u6709\u5047\u80ef\u5bec\u56f0\u64fe\uff0c\u5982\u679c\u6709\u7684\u8a71\u4e5f\u5225\u64d4\u5fc3\uff0c\u53ea\u8981\u8abf\u6574\u65e5\u5e38\u4e2d\u6642\u6642\u7559\u610f\u81ea\u5df1\u7684\u7ad9\u59ff\u3001\u5750\u59ff\u548c\u8d70\u8def\u65b9\u5f0f\uff0c\u8207\u6309\u7167\u4e0a\u8ff0\u5206\u4eab\u7684\u6539\u5584\u5047\u80ef\u5bec\u52d5\u4f5c\u6559\u5b78\uff0c\u76f8\u4fe1\u4f60\u6703\u6162\u6162\u770b\u5230\u8eab\u9ad4\u7dda\u689d\u7684\u6539\u8b8a\u3002<\/p><p><\/p><p>\u60f3\u8207\u66f4\u591a\u745c\u73c8\u7df4\u7fd2\u8005\u4e00\u8d77\u8a0e\u8ad6\u745c\u73c8\u76f8\u95dc\u8a71\u984c\u55ce\uff1f\u60f3\u5b9a\u671f\u6536\u5230 Hello Yogis \u6700\u65b0\u6d3b\u52d5\u8cc7\u8a0a\u8207\u7cbe\u9078\u6587\u7ae0\u55ce\uff1f\u6b61\u8fce\u8a02\u95b1 Hello Yogis \u96fb\u5b50\u5831\u8207\u8ffd\u8e64\u6211\u5011\u7684IG\uff0c\u7372\u53d6\u6700\u65b0\u6d88\u606f\u5427\uff01<\/p><p>\u8a02\u95b1\u96fb\u5b50\u5831\uff1a<a href=\"http:\/\/helloyogis.info\/5qppuu\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.info\/5qppuu<\/a><\/p><p>\u8ffd\u8e64Instagram\uff1a<a href=\"https:\/\/www.instagram.com\/hello_yogis\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.instagram.com\/hello_yogis\/<\/a><\/p><p><\/p><hr class=\"wp-block-separator\" \/><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2025\/02\/12\/improve-posture\/\">\u745c\u73c8\u6539\u5584\u9ad4\u614b\u6709\u7528\u55ce\uff1f6 \u500b\u745c\u73c8\u52d5\u4f5c\u6df1\u5ea6\u8b1b\u89e3\uff0c\u6539\u5584\u99dd\u80cc\u5713\u80a9\u3001X\u578b\u817f\u3001\u9aa8\u76c6\u524d\u50be\u8207\u8170\u80cc\u554f\u984c<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2025\/01\/17\/hip-joint-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u8001\u5e2b\u5e38\u8aaa\u7684\u9ad6\u95dc\u7bc0\u5728\u54ea\uff1f\u642d\u914d\u89e3\u5256\u5b78\u5716\u8aaa\uff0c\u6559\u4f60 4 \u62db\u9ad6\u95dc\u7bc0\u4f38\u5c55\u9b06\u958b\u7dca\u7e43<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u5047\u80ef\u5bec\u8b93\u4eba\u82e6\u60f1\uff0c\u600e\u9ebc\u7a7f\u8863\u670d\u90fd\u89ba\u5f97\u81c0\u90e8\u986f\u5f97\u5bec\u5927\uff0c\u6bd4\u4f8b\u4e94\u4e94\u8eab\u4e0d\u597d\u770b\u3002\u5982\u679c\u4f60\u4e5f\u6709\u5047\u8a87\u5bec\u7684\u56f0\u64fe\uff0c\u6216\u61f7\u7591\u81ea\u5df1\u53ef\u80fd\u6709\u5047\u80ef\u5bec\uff0c\u8acb\u9ede\u9032\u4f86\uff01\u6211\u5011\u5c07\u6703\u544a\u8a34\u4f60 2 \u500b\u5047\u80ef\u5bec\u81ea\u6211\u5224\u65b7\u7684\u65b9\u6cd5\uff0c\u4ee5\u53ca\u5047\u80ef\u5bec\u745c\u73c8\u52d5\u4f5c\u5e6b\u52a9\u4f60\u77ef\u6b63\u5047\u80ef\u5bec\u554f\u984c\uff0c\u627e\u56de\u539f\u6709\u7684\u8eab\u6750\u597d\u6bd4\u4f8b\uff5e<\/p>\n","protected":false},"author":7,"featured_media":23763,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[261,115],"tags":[590,132,141],"class_list":["post-23760","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-daily-yoga","category-academy","tag-advanced","tag-beginner","tag-yoga"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/23760","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/comments?post=23760"}],"version-history":[{"count":3,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/23760\/revisions"}],"predecessor-version":[{"id":23766,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/23760\/revisions\/23766"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/23763"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=23760"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=23760"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=23760"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}