{"id":24783,"date":"2026-05-01T12:00:00","date_gmt":"2026-05-01T04:00:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=24783"},"modified":"2026-04-09T11:27:27","modified_gmt":"2026-04-09T03:27:27","slug":"prenatal-yoga-relaxin","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2026\/05\/01\/prenatal-yoga-relaxin\/","title":{"rendered":"\u6559\u5b78\u5b55\u5a66\u745c\u73c8\u5fc5\u770b\uff01\u8a8d\u8b58\u5b55\u671f\u751f\u7406\u8b8a\u5316\u2014\u2014\u300c\u9b06\u5f1b\u7d20\u300d\u8207\u5b55\u5a66\u745c\u73c8\u91cd\u8981\u7684\u6559\u5b78\u539f\u5247"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-870452642\"><a href=\"https:\/\/oneyogaonline.com\/taichung-wheel-tt\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-04-10 at 18.21.21\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-300x113.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-1024x385.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-768x288.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-1536x577.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-600x225.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"601\"   \/><\/a><\/div><p>\u793e\u7fa4\u5a92\u9ad4\u4e0a\uff0c\u4f60\u5076\u723e\u6703\u770b\u5230\u5b55\u5a66\u7db2\u7f8e\u505a\u51fa\u4ee4\u4eba\u9a5a\u5606\u7684\u745c\u73c8\u52d5\u4f5c\uff1a\u4e00\u5b57\u99ac\u5288\u817f\u3001\u6975\u81f4\u7684\u4e0b\u8170\u5f8c\u5f4e\u3002\u4f46\u5176\u5be6\u9019\u4e9b\u52d5\u4f5c\u76f8\u7576\u5371\u96aa\u3002\u8eab\u70ba<a href=\"https:\/\/www.instagram.com\/samantha_theyogi\/\" target=\"_blank\" rel=\"noopener\">\u8cc7\u6df1\u745c\u73c8\u8001\u5e2b Samantha<\/a> \u5206\u4eab\uff0c\u5b55\u671f\u6fc0\u7d20\u8b8a\u5316\u6703\u4f7f\u5b55\u5abd\u5abd\u7684\u8eab\u9ad4\u8b8a\u5f97\u66f4\u52a0\u67d4\u8edf\uff0c\u4f46\u9019\u53ea\u662f\u5047\u8c61\u2014\u2014\u95dc\u9375\u5728\u65bc\uff0c\u745c\u73c8\u8001\u5e2b\u5fc5\u9808\u7406\u89e3\u80cc\u5f8c\u7684\u751f\u7406\u6a5f\u5236\uff0c\u624d\u80fd\u6709\u6548\u4fdd\u8b77\u5b78\u54e1\uff0c\u907f\u514d\u904e\u5ea6\u4f38\u5c55\u5c0e\u81f4\u9577\u671f\u50b7\u5bb3\u3002<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"notion-enable-hover\" data-token-index=\"0\">\u5b55\u671f\u751f\u7406\u8b8a\u5316\u2014\u2014\u9b06\u5f1b\u7d20\uff08Relaxin\uff09<\/span><\/h2>\n<div id=\"attachment_24813\" style=\"width: 1810px\" class=\"wp-caption alignnone\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-24813\" class=\"wp-image-24813 size-full\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/05\/FotoJet-2026-04-09T111110.560.jpg\" alt=\"\" width=\"1800\" height=\"1200\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/05\/FotoJet-2026-04-09T111110.560.jpg 1800w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/05\/FotoJet-2026-04-09T111110.560-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/05\/FotoJet-2026-04-09T111110.560-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/05\/FotoJet-2026-04-09T111110.560-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/05\/FotoJet-2026-04-09T111110.560-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/05\/FotoJet-2026-04-09T111110.560-600x400.jpg 600w\" sizes=\"(max-width: 1800px) 100vw, 1800px\" \/><p id=\"caption-attachment-24813\" class=\"wp-caption-text\">Photo credit by <a href=\"https:\/\/www.pexels.com\/zh-tw\/photo\/13911187\/\" target=\"_blank\" rel=\"noopener\">Jonathan Borba<\/a><\/p><\/div>\n<p>\u5f9e\u61f7\u5b55\u521d\u671f\u958b\u59cb\uff0c\u80ce\u76e4\u8207\u5375\u5de2\u6703\u5206\u6ccc\u300c<strong>\u9b06\u5f1b\u7d20\uff08Relaxin\uff09<\/strong>\u300d\u3002\u5b83\u7684\u4e3b\u8981\u4efb\u52d9\u662f\u653e\u9b06\u9aa8\u76c6\u8655\u7684\u97cc\u5e36\u8207\u6065\u9aa8\u806f\u5408\uff0c\u8b93\u539f\u672c\u5805\u56fa\u7684\u9aa8\u76c6\u7d50\u69cb\u8b8a\u5f97\u6709\u5f48\u6027\uff0c\u4ee5\u4fbf\u672a\u4f86\u5bf6\u5bf6\u80fd\u901a\u904e\u7522\u9053\u3002<\/p>\n<p>\u4f46\u9b06\u5f1b\u7d20\u7684\u5f71\u97ff\u9060\u4e0d\u6b62\u65bc\u9aa8\u76c6\u3002\u5b83\u6703\u4f7f\u5168\u8eab\u7684\u6bcf\u4e00\u500b\u95dc\u7bc0\u90fd\u653e\u9b06\uff0c\u5305\u62ec\u624b\u8155\u3001\u819d\u84cb\u3001\u8170\u690e\u3002\u9019\u610f\u5473\u8457\u5b55\u5abd\u5abd\u7684<strong>\u95dc\u7bc0\u7a69\u5b9a\u5ea6\u6703\u5927\u5e45\u4e0b\u964d<\/strong>\u3002\u7576\u5b78\u54e1\u5728\u505a\u5b55\u5a66\u745c\u73c8\u7df4\u7fd2\u6642\u8aaa\u300c\u9084\u53ef\u4ee5\u518d\u58d3\u4f4e\u4e00\u9ede\u300d\uff0c\u5f80\u5f80\u4e0d\u662f\u808c\u8089\u88ab\u4f38\u5c55\u4e86\uff0c\u800c\u662f\u97cc\u5e36\u88ab\u62c9\u9577\u6240\u81f4\u2014\u2014\u9019\u662f\u6559\u5b78\u4e2d\u6700\u5bb9\u6613\u88ab\u5ffd\u7565\u7684\u5371\u96aa\u4fe1\u865f\u3002<\/p>\n<h2 class=\"wp-block-heading\">\u97cc\u5e36\u4e00\u65e6\u904e\u5ea6\u62c9\u626f\uff0c\u5c31\u96e3\u4ee5\u6062\u5fa9<\/h2>\n<p>\u808c\u8089\u6709\u5f48\u6027\uff0c\u62c9\u9577\u5f8c\u53ef\u4ee5\u7e2e\u56de\uff1b\u4f46\u97cc\u5e36\u50cf\u76ae\u7b4b\uff0c\u4e00\u65e6\u904e\u5ea6\u62c9\u626f\u5f48\u6027\u75b2\u4e4f\uff0c\u5c31\u5f88\u96e3\u6062\u5fa9\u539f\u72c0\u3002\u9019\u662f\u8a31\u591a\u5b55\u5abd\u5abd\u5728\u7522\u5f8c\u9762\u81e8\u7684\u96b1\u5f62\u554f\u984c\u2014\u2014\u5b55\u671f\u904e\u5ea6\u62c9\u7b4b\u7684\u5f8c\u679c\u6709\u6642\u4e26\u4e0d\u6703\u7576\u4e0b\u986f\u73fe\uff0c\u800c\u662f\u5728\u7522\u5f8c\u6578\u6708\u751a\u81f3\u6578\u5e74\u624d\u7206\u767c\uff1a<\/p>\n<ul>\n<li>\u9aa8\u76c6\u5e36\u75bc\u75db\uff08PGP\uff09\uff1a\u6065\u9aa8\u5206\u96e2\u75db\u3001\u85a6\u9ac2\u95dc\u7bc0\u932f\u4f4d<\/li>\n<li>\u7522\u5f8c\u95dc\u7bc0\u4e0d\u7a69\uff1a\u7fd2\u6163\u6027\u626d\u50b7\u3001\u819d\u84cb\u7121\u529b\u3001\u8170\u90e8\u75e0\u75db<\/li>\n<\/ul>\n<p>\u8eab\u70ba\u745c\u73c8\u8001\u5e2b\uff0c\u9019\u4e9b\u98a8\u96aa\u4f60\u5fc5\u9808\u63d0\u524d\u9810\u9632\uff0c\u800c\u4e0d\u662f\u5bc4\u5e0c\u671b\u65bc\u5b78\u54e1\u7684\u81ea\u6211\u5bdf\u89ba\u3002<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"notion-enable-hover\" data-token-index=\"0\">\u5b55\u5a66\u745c\u73c8\u8ab2\u7a0b\u7684\u6559\u5b78\u6838\u5fc3\u54f2\u5b78\uff1a\u7a69\u5b9a\uff08Stability\uff09 &gt; \u67d4\u8edf\uff08Flexibility\uff09<\/span><\/h2>\n<p>Samantha \u8001\u5e2b\u5f37\u8abf\uff0c\u5728\u8ab2\u5802\u4e2d\u82e5\u6709\u5b78\u751f\u61f7\u5b55\uff0c\u61c9\u8a72\u7279\u5225\u5f37\u8abf\u4ee5\u4e0b\u4e09\u500b\u4fdd\u8b77\u539f\u5247\uff1a<\/p><div class=\"hello-15-p\" id=\"hello-4181429556\"><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>\n<h3 class=\"wp-block-heading\"><strong>1. \u63a7\u5236\u6d3b\u52d5\u7bc4\u570d\uff08Range of Motion\uff09<\/strong><\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Triangle-Pose.jpg\" alt=\"\u4e09\u89d2\u5f0f (Triangle Pose)\" \/><figcaption class=\"wp-element-caption\">\u4e09\u89d2\u5f0f (Triangle Pose)<\/figcaption><\/figure>\n<p>\u5373\u4fbf\u5b78\u54e1\u89ba\u5f97\u53ef\u4ee5\u505a\u5f97\u66f4\u6df1\uff0c\u4e5f\u8acb\u5e6b\u52a9\u5979\u4fdd\u7559 20% \u7684\u9918\u5730\u3002\u6559\u5979\u505c\u7559\u5728\u300c\u8212\u9069\u4e14\u6709\u63a7\u5236\u300d\u7684\u4f4d\u7f6e\uff0c\u800c\u4e0d\u662f\u300c\u6975\u9650\u300d\u3002\u4f8b\u5982\u505a\u4e09\u89d2\u5f0f\uff08Utthita Trikonasana\uff09\u6642\uff0c\u4e0d\u9700\u8981\u624b\u6478\u5730\u677f\uff0c\u6276\u5728\u745c\u73c8\u78da\u6216\u5c0f\u817f\/\u8173\u8e1d\u4e0a\u53cd\u800c\u80fd\u66f4\u597d\u5730\u935b\u934a\u808c\u529b\uff0c\u540c\u6642\u4fdd\u8b77\u904e\u5ea6\u9b06\u5f1b\u7684\u97cc\u5e36\u3002<\/p>\n<h3 class=\"wp-block-heading\"><strong>2. \u819d\u84cb\u5fae\u5f4e\uff08Micro-bend\uff09<\/strong><\/h3>\n<p>\u7ad9\u59ff\u52d5\u4f5c\u4e2d\uff0c\u7d55\u5c0d\u4e0d\u8981\u8b93\u5b78\u54e1\u5c07\u819d\u84cb\u9396\u6b7b\u6216\u8d85\u4f38\u3002\u4fdd\u6301\u819d\u84cb\u5fae\u5f4e\u53ef\u4ee5\u5f37\u8feb\u555f\u52d5\u5927\u817f\u808c\u8089\u4f86\u652f\u6490\u95dc\u7bc0\uff0c\u800c\u4e0d\u662f\u628a\u91cd\u91cf\u5168\u58d3\u5728\u819d\u95dc\u7bc0\u4e0a\u3002\u5fc5\u8981\u6642\uff0c\u4e5f\u53ef\u4ee5\u5f15\u5c0e\u5979\u4f7f\u7528\u745c\u73c8\u78da\u6216\u7246\u9762\u8f14\u52a9\uff0c\u9019\u4e0d\u662f\u653e\u68c4\uff0c\u800c\u662f\u66f4\u8070\u660e\u7684\u7df4\u7fd2\u65b9\u5f0f\u3002<\/p>\n<h3 class=\"wp-block-heading\"><strong>3. \u5efa\u7acb\u808c\u529b\u9632\u8b77<\/strong><\/h3>\n<p>\u56e0\u70ba\u97cc\u5e36\u9b06\u4e86\uff0c\u5b55\u5abd\u5abd\u66f4\u9700\u8981\u5f37\u58ef\u7684\u808c\u8089\u4f86\u7a69\u5b9a\u9aa8\u9abc\u3002\u5728\u4f60\u7684\u5b55\u5a66\u745c\u73c8\u8ab2\u5802\u4e2d\u9664\u4e86\u653e\u9b06\u4f38\u5c55\u5916\uff0c\u4e5f\u61c9\u8a72\u5305\u542b\u9069\u5ea6\u7684\u6df1\u8e72\u3001\u81c0\u90e8\u8a13\u7df4\u3001\u6838\u5fc3\u555f\u52d5\u3002\u5f37\u58ef\u7684\u81c0\u808c\u8207\u817f\u90e8\u808c\u8089\uff0c\u624d\u662f\u4fdd\u8b77\u8170\u690e\u8207\u9aa8\u76c6\u7684\u6700\u4f73\u89e3\u65b9\u3002<\/p>\n<h2 class=\"wp-block-heading\">\u5b55\u5a66\u745c\u73c8\u8ab2\u7a0b\u4e2d\u61c9\u8a72\u907f\u514d\u7684\u52d5\u4f5c<\/h2>\n<p>\u5728\u5b55\u5a66\u745c\u73c8\u8ab2\u7a0b\u4e2d\uff0c\u9700\u8981\u660e\u78ba\u907f\u514d\u4e0b\u5217\u9ad4\u5f0f\uff1a<\/p><div class=\"hello-content-4\" id=\"hello-2790370364\"><a href=\"https:\/\/oneyogaonline.com\/personality-test-ryt200\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-04-14 at 16.02.00\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div>\n<ul>\n<li><strong>\u904e\u5ea6\u958b\u9ad6<\/strong>\uff1a\u5982\u9577\u6642\u9593\u7684\u5288\u817f\u3001\u7121\u652f\u6490\u7684\u6df1\u8e72\u505c\u7559\u904e\u4e45<\/li>\n<li><strong><strong>\u6df1\u5ea6\u5f8c\u5f4e\uff1a\u5982\u8f2a\u5f0f\uff08Urdhva Dhanurasana\uff09\u3002\u9019\u6703\u904e\u5ea6\u64e0\u58d3\u5df2\u7d93\u524d\u51f8\u7684\u8170\u690e\uff0c\u4e26\u53ef\u80fd\u904e\u5ea6\u62c9\u626f\u8179\u76f4\u808c<br \/>\n<\/strong><\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Wheel-Pose.jpg\" alt=\"\u8f2a\u5f0f (Wheel Pose)\" \/><figcaption class=\"wp-element-caption\">\u8f2a\u5f0f (Wheel Pose)<\/figcaption><\/figure>\n<\/li>\n<li><strong>\u904e\u5ea6\u626d\u8f49<\/strong>\uff1a\u6703\u58d3\u8feb\u8179\u90e8\u4e26\u5f71\u97ff\u810a\u690e\u6392\u5217\uff0c\u61c9\u4ee5\u958b\u653e\u5f0f\u626d\u8f49\u70ba\u4e3b<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">\u7d66\u5b55\u5a66\u745c\u73c8\u6559\u5b78\u8005\u7684\u6700\u5f8c\u63d0\u9192<\/h2>\n<p>Samantha \u8001\u5e2b\u63d0\u9192\uff0c\u5b55\u5abd\u5abd\u5011\u4f86\u5230\u5b55\u5a66\u745c\u73c8\u8ab2\u7a0b\u7684\u76ee\u7684\u662f\u70ba\u4e86\u8b93\u81ea\u5df1\u548c\u5bf6\u5bf6\u66f4\u5065\u5eb7\uff0c\u800c\u4e0d\u662f\u70ba\u4e86\u62cd\u51fa\u9ad8\u96e3\u5ea6\u7684\u7167\u7247\u3002\u5728\u9019\u500b\u7279\u6b8a\u7684\u6642\u671f\uff0c\u4f60\u7684\u89d2\u8272\u662f\u6559\u6703\u5979\u5982\u4f55\u611f\u53d7\u8eab\u9ad4\u7684\u754c\u7dda\uff0c\u5728\u5b89\u5168\u7684\u60c5\u6cc1\u4e0b\u7df4\u7fd2\uff0c\u7d66\u4e88\u5145\u5206\u7684\u5b89\u5168\u611f\u8207\u652f\u6301\u3002<\/p>\n<p>\u6bd4\u8d77\u89e3\u9396\u9ad8\u96e3\u5ea6\u52d5\u4f5c\uff0c<strong>\u5e6b\u52a9\u5b55\u5a66\u5b78\u6703\u50be\u807d\u8eab\u9ad4\u3001\u76f8\u4fe1\u754c\u7dda<\/strong>\uff0c\u624d\u662f\u5b55\u5a66\u745c\u73c8\u6700\u9700\u8981\u7684\u5c08\u696d\u3002\u4e0b\u6b21\u8ab2\u5802\u4e0a\uff0c\u7576\u6709\u5b78\u54e1\u8aaa\u300c\u6211\u9084\u53ef\u4ee5\u518d\u58d3\u4f4e\u300d\u6642\uff0c\u8a66\u8a66\u770b\u56de\u61c9\uff1a\u300c\u4f60\u7684\u8eab\u9ad4\u73fe\u5728\u7684\u9700\u6c42\u662f\u7a69\u5b9a\uff0c\u800c\u4e0d\u662f\u66f4\u6df1\u7684\u4f38\u5c55\u3002\u300d\u4e5f\u8a31\u5979\u6703\u767c\u73fe\uff0c\u9019\u6a23\u7684\u7df4\u7fd2\u65b9\u5f0f\uff0c\u8b93\u5979\u66f4\u80fd\u4eab\u53d7\u61f7\u5b55\u9019\u6bb5\u65c5\u7a0b\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u793e\u7fa4\u5a92\u9ad4\u4e0a\uff0c\u4f60\u5076\u723e\u6703\u770b\u5230\u5b55\u5a66\u7db2\u7f8e\u505a\u51fa\u4ee4\u4eba\u9a5a\u5606\u7684\u745c\u73c8\u52d5\u4f5c\uff1a\u4e00\u5b57\u99ac\u5288\u817f\u3001\u6975\u81f4\u7684\u4e0b\u8170\u5f8c\u5f4e\u3002\u4f46\u5176\u5be6\u9019\u4e9b\u52d5\u4f5c\u76f8\u7576\u5371\u96aa\u3002\u8eab\u70ba\u8cc7\u6df1\u745c\u73c8\u8001\u5e2b Samantha \u5206\u4eab\uff0c\u5b55\u671f\u6fc0\u7d20\u8b8a\u5316\u6703\u4f7f\u5b55\u5abd\u5abd\u7684\u8eab\u9ad4\u8b8a\u5f97\u66f4\u52a0\u67d4\u8edf\uff0c\u4f46\u9019\u53ea\u662f\u5047\u8c61\u2014\u2014\u95dc\u9375\u5728\u65bc\uff0c\u745c\u73c8\u8001\u5e2b\u5fc5\u9808\u7406\u89e3\u80cc\u5f8c\u7684\u751f\u7406\u6a5f\u5236\uff0c\u624d\u80fd\u6709\u6548\u4fdd\u8b77\u5b78\u54e1\uff0c\u907f\u514d\u904e\u5ea6\u4f38\u5c55\u5c0e\u81f4\u9577\u671f\u50b7\u5bb3\u3002 \u5b55\u671f\u751f\u7406\u8b8a\u5316\u2014\u2014\u9b06\u5f1b\u7d20\uff08Relaxin\uff09 \u5f9e\u61f7\u5b55\u521d\u671f\u958b\u59cb\uff0c\u80ce\u76e4\u8207\u5375\u5de2\u6703\u5206\u6ccc\u300c\u9b06\u5f1b\u7d20\uff08Relaxin\uff09\u300d\u3002\u5b83\u7684\u4e3b\u8981\u4efb\u52d9\u662f\u653e\u9b06\u9aa8\u76c6\u8655\u7684\u97cc\u5e36\u8207\u6065\u9aa8\u806f\u5408\uff0c\u8b93\u539f\u672c\u5805\u56fa\u7684\u9aa8\u76c6\u7d50\u69cb\u8b8a\u5f97\u6709\u5f48\u6027\uff0c\u4ee5\u4fbf\u672a\u4f86\u5bf6\u5bf6\u80fd\u901a\u904e\u7522\u9053\u3002 \u4f46\u9b06\u5f1b\u7d20\u7684\u5f71\u97ff\u9060\u4e0d\u6b62\u65bc\u9aa8\u76c6\u3002\u5b83\u6703\u4f7f\u5168\u8eab\u7684\u6bcf\u4e00\u500b\u95dc\u7bc0\u90fd\u653e\u9b06\uff0c\u5305\u62ec\u624b\u8155\u3001\u819d\u84cb\u3001\u8170\u690e\u3002\u9019\u610f\u5473\u8457\u5b55\u5abd\u5abd\u7684\u95dc\u7bc0\u7a69\u5b9a\u5ea6\u6703\u5927\u5e45\u4e0b\u964d\u3002\u7576\u5b78\u54e1\u5728\u505a\u5b55\u5a66\u745c\u73c8\u7df4\u7fd2\u6642\u8aaa\u300c\u9084\u53ef\u4ee5\u518d\u58d3\u4f4e\u4e00\u9ede\u300d\uff0c\u5f80\u5f80\u4e0d\u662f\u808c\u8089\u88ab\u4f38\u5c55\u4e86\uff0c\u800c\u662f\u97cc\u5e36\u88ab\u62c9\u9577\u6240\u81f4\u2014\u2014\u9019\u662f\u6559\u5b78\u4e2d\u6700\u5bb9\u6613\u88ab\u5ffd\u7565\u7684\u5371\u96aa\u4fe1\u865f\u3002 \u97cc\u5e36\u4e00\u65e6\u904e\u5ea6\u62c9\u626f\uff0c\u5c31\u96e3\u4ee5\u6062\u5fa9 \u808c\u8089\u6709\u5f48\u6027\uff0c\u62c9\u9577\u5f8c\u53ef\u4ee5\u7e2e\u56de\uff1b\u4f46\u97cc\u5e36\u50cf\u76ae\u7b4b\uff0c\u4e00\u65e6\u904e\u5ea6\u62c9\u626f\u5f48\u6027\u75b2\u4e4f\uff0c\u5c31\u5f88\u96e3\u6062\u5fa9\u539f\u72c0\u3002\u9019\u662f\u8a31\u591a\u5b55\u5abd\u5abd\u5728\u7522\u5f8c\u9762\u81e8\u7684\u96b1\u5f62\u554f\u984c\u2014\u2014\u5b55\u671f\u904e\u5ea6\u62c9\u7b4b\u7684\u5f8c\u679c\u6709\u6642\u4e26\u4e0d\u6703\u7576\u4e0b\u986f\u73fe\uff0c\u800c\u662f\u5728\u7522\u5f8c\u6578\u6708\u751a\u81f3\u6578\u5e74\u624d\u7206\u767c\uff1a \u9aa8\u76c6\u5e36\u75bc\u75db\uff08PGP\uff09\uff1a\u6065\u9aa8\u5206\u96e2\u75db\u3001\u85a6\u9ac2\u95dc\u7bc0\u932f\u4f4d \u7522\u5f8c\u95dc\u7bc0\u4e0d\u7a69\uff1a\u7fd2\u6163\u6027\u626d\u50b7\u3001\u819d\u84cb\u7121\u529b\u3001\u8170\u90e8\u75e0\u75db \u8eab\u70ba\u745c\u73c8\u8001\u5e2b\uff0c\u9019\u4e9b\u98a8\u96aa\u4f60\u5fc5\u9808\u63d0\u524d\u9810\u9632\uff0c\u800c\u4e0d\u662f\u5bc4\u5e0c\u671b\u65bc\u5b78\u54e1\u7684\u81ea\u6211\u5bdf\u89ba\u3002 \u5b55\u5a66\u745c\u73c8\u8ab2\u7a0b\u7684\u6559\u5b78\u6838\u5fc3\u54f2\u5b78\uff1a\u7a69\u5b9a\uff08Stability\uff09 &gt; \u67d4\u8edf\uff08Flexibility\uff09 Samantha \u8001\u5e2b\u5f37\u8abf\uff0c\u5728\u8ab2\u5802\u4e2d\u82e5\u6709\u5b78\u751f\u61f7\u5b55\uff0c\u61c9\u8a72\u7279\u5225\u5f37\u8abf\u4ee5\u4e0b\u4e09\u500b\u4fdd\u8b77\u539f\u5247\uff1a 1. \u63a7\u5236\u6d3b\u52d5\u7bc4\u570d\uff08Range of Motion\uff09 \u4e09\u89d2\u5f0f (Triangle Pose) \u5373\u4fbf\u5b78\u54e1\u89ba\u5f97\u53ef\u4ee5\u505a\u5f97\u66f4\u6df1\uff0c\u4e5f\u8acb\u5e6b\u52a9\u5979\u4fdd\u7559 20% \u7684\u9918\u5730\u3002\u6559\u5979\u505c\u7559\u5728\u300c\u8212\u9069\u4e14\u6709\u63a7\u5236\u300d\u7684\u4f4d\u7f6e\uff0c\u800c\u4e0d\u662f\u300c\u6975\u9650\u300d\u3002\u4f8b\u5982\u505a\u4e09\u89d2\u5f0f\uff08Utthita Trikonasana\uff09\u6642\uff0c\u4e0d\u9700\u8981\u624b\u6478\u5730\u677f\uff0c\u6276\u5728\u745c\u73c8\u78da\u6216\u5c0f\u817f\/\u8173\u8e1d\u4e0a\u53cd\u800c\u80fd\u66f4\u597d\u5730\u935b\u934a\u808c\u529b\uff0c\u540c\u6642\u4fdd\u8b77\u904e\u5ea6\u9b06\u5f1b\u7684\u97cc\u5e36\u3002 2. \u819d\u84cb\u5fae\u5f4e\uff08Micro-bend\uff09 \u7ad9\u59ff\u52d5\u4f5c\u4e2d\uff0c\u7d55\u5c0d\u4e0d\u8981\u8b93\u5b78\u54e1\u5c07\u819d\u84cb\u9396\u6b7b\u6216\u8d85\u4f38\u3002\u4fdd\u6301\u819d\u84cb\u5fae\u5f4e\u53ef\u4ee5\u5f37\u8feb\u555f\u52d5\u5927\u817f\u808c\u8089\u4f86\u652f\u6490\u95dc\u7bc0\uff0c\u800c\u4e0d\u662f\u628a\u91cd\u91cf\u5168\u58d3\u5728\u819d\u95dc\u7bc0\u4e0a\u3002\u5fc5\u8981\u6642\uff0c\u4e5f\u53ef\u4ee5\u5f15\u5c0e\u5979\u4f7f\u7528\u745c\u73c8\u78da\u6216\u7246\u9762\u8f14\u52a9\uff0c\u9019\u4e0d\u662f\u653e\u68c4\uff0c\u800c\u662f\u66f4\u8070\u660e\u7684\u7df4\u7fd2\u65b9\u5f0f\u3002 3. \u5efa\u7acb\u808c\u529b\u9632\u8b77 \u56e0\u70ba\u97cc\u5e36\u9b06\u4e86\uff0c\u5b55\u5abd\u5abd\u66f4\u9700\u8981\u5f37\u58ef\u7684\u808c\u8089\u4f86\u7a69\u5b9a\u9aa8\u9abc\u3002\u5728\u4f60\u7684\u5b55\u5a66\u745c\u73c8\u8ab2\u5802\u4e2d\u9664\u4e86\u653e\u9b06\u4f38\u5c55\u5916\uff0c\u4e5f\u61c9\u8a72\u5305\u542b\u9069\u5ea6\u7684\u6df1\u8e72\u3001\u81c0\u90e8\u8a13\u7df4\u3001\u6838\u5fc3\u555f\u52d5\u3002\u5f37\u58ef\u7684\u81c0\u808c\u8207\u817f\u90e8\u808c\u8089\uff0c\u624d\u662f\u4fdd\u8b77\u8170\u690e\u8207\u9aa8\u76c6\u7684\u6700\u4f73\u89e3\u65b9\u3002 \u5b55\u5a66\u745c\u73c8\u8ab2\u7a0b\u4e2d\u61c9\u8a72\u907f\u514d\u7684\u52d5\u4f5c \u5728\u5b55\u5a66\u745c\u73c8\u8ab2\u7a0b\u4e2d\uff0c\u9700\u8981\u660e\u78ba\u907f\u514d\u4e0b\u5217\u9ad4\u5f0f\uff1a \u904e\u5ea6\u958b\u9ad6\uff1a\u5982\u9577\u6642\u9593\u7684\u5288\u817f\u3001\u7121\u652f\u6490\u7684\u6df1\u8e72\u505c\u7559\u904e\u4e45 \u6df1\u5ea6\u5f8c\u5f4e\uff1a\u5982\u8f2a\u5f0f\uff08Urdhva Dhanurasana\uff09\u3002\u9019\u6703\u904e\u5ea6\u64e0\u58d3\u5df2\u7d93\u524d\u51f8\u7684\u8170\u690e\uff0c\u4e26\u53ef\u80fd\u904e\u5ea6\u62c9\u626f\u8179\u76f4\u808c \u8f2a\u5f0f (Wheel Pose) \u904e\u5ea6\u626d\u8f49\uff1a\u6703\u58d3\u8feb\u8179\u90e8\u4e26\u5f71\u97ff\u810a\u690e\u6392\u5217\uff0c\u61c9\u4ee5\u958b\u653e\u5f0f\u626d\u8f49\u70ba\u4e3b \u7d66\u5b55\u5a66\u745c\u73c8\u6559\u5b78\u8005\u7684\u6700\u5f8c\u63d0\u9192 Samantha \u8001\u5e2b\u63d0\u9192\uff0c\u5b55\u5abd\u5abd\u5011\u4f86\u5230\u5b55\u5a66\u745c\u73c8\u8ab2\u7a0b\u7684\u76ee\u7684\u662f\u70ba\u4e86\u8b93\u81ea\u5df1\u548c\u5bf6\u5bf6\u66f4\u5065\u5eb7\uff0c\u800c\u4e0d\u662f\u70ba\u4e86\u62cd\u51fa\u9ad8\u96e3\u5ea6\u7684\u7167\u7247\u3002\u5728\u9019\u500b\u7279\u6b8a\u7684\u6642\u671f\uff0c\u4f60\u7684\u89d2\u8272\u662f\u6559\u6703\u5979\u5982\u4f55\u611f\u53d7\u8eab\u9ad4\u7684\u754c\u7dda\uff0c\u5728\u5b89\u5168\u7684\u60c5\u6cc1\u4e0b\u7df4\u7fd2\uff0c\u7d66\u4e88\u5145\u5206\u7684\u5b89\u5168\u611f\u8207\u652f\u6301\u3002 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