{"id":24923,"date":"2026-07-14T12:00:00","date_gmt":"2026-07-14T04:00:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=24923"},"modified":"2026-05-10T22:24:19","modified_gmt":"2026-05-10T14:24:19","slug":"yoga-lunge-hurt","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2026\/07\/14\/yoga-lunge-hurt\/","title":{"rendered":"\u5f13\u7bad\u6b65\u819d\u84cb\u7e3d\u662f\u75db\uff1f\u81ea\u6211\u6aa2\u67e5 3 \u6b65\u9a5f + \u745c\u73c8\u588a\/\u6bdb\u5dfe\u7c21\u6613\u89e3\u65b9"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-3556151682\"><a href=\"https:\/\/oneyogaonline.com\/\u9ad8\u96c4\u745c\u73c8\u8f2a\u5e2b\u8cc7\u57f9\u8a13\uff5c7u-\u8001\u5e2b\u5e36\u4f60\u89e3\u9396-50-\u745c\u73c8\u8f2a\u8b8a\u5316\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-07-27 at 18.29.09\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-07-27-at-18.29.09.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-07-27-at-18.29.09.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-07-27-at-18.29.09-300x113.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-07-27-at-18.29.09-1024x385.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-07-27-at-18.29.09-768x288.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-07-27-at-18.29.09-1536x577.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-07-27-at-18.29.09-600x225.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"601\"   \/><\/a><\/div><p>\u70ba\u4ec0\u9ebc\u505a\u5f13\u6b65\u5f0f\u819d\u84cb\u6703\u75db\uff1f3 \u500b\u81ea\u6211\u6aa2\u67e5\u6b65\u9a5f\u8207\u8f14\u5177\u89e3\u65b9\uff0c\u627e\u56de\u7df4\u7fd2\u7684\u8f15\u76c8\u611f<\/p>\n<p>\u819d\u84cb\u5361\u5361\u3001\u58d3\u529b\u904e\u5927\uff0c\u751a\u81f3\u5728\u7df4\u7fd2\u9ad8\u4f4e\u5f13\u6b65\u6642\u611f\u5230\u96b1\u96b1\u4f5c\u75db\uff1f\u9019\u4e9b\u56f0\u64fe\u662f\u5426\u4e5f\u66fe\u8b93\u4f60\u5c0d\u5f13\u7bad\u6b65\u53c8\u611b\u53c8\u6068\uff1f\u8001\u5be6\u8aaa\uff0c\u5f88\u591a\u6642\u5019\u819d\u84cb\u4e0d\u9069\u4e26\u975e\u9ad4\u5f0f\u672c\u8eab\u7684\u554f\u984c\uff0c\u800c\u662f\u4f86\u81ea\u4e00\u4e9b\u88ab\u5ffd\u7565\u7684\u5c0f\u7d30\u7bc0\u3002\u5f13\u6b65\u5f0f\u662f\u5f37\u5316\u4e0b\u80a2\u8207\u4f38\u5c55\u9ad6\u5c48\u808c\u7684\u9ec3\u91d1\u52d5\u4f5c\uff0c\u4e0d\u8a72\u6210\u70ba\u53d7\u50b7\u7684\u4f86\u6e90\u3002\u4eca\u5929\u6211\u5011\u5c07\u900f\u904e 3 \u500b\u5feb\u901f\u81ea\u6211\u6aa2\u67e5\u6b65\u9a5f\uff0c\u4e26\u63d0\u4f9b\u8d85\u7c21\u55ae\u7684\u8f14\u5177\u89e3\u65b9\uff0c\u8b93\u4f60\u544a\u5225\u7df4\u7fd2\u6642\u7684\u819d\u84cb\u75db\uff0c\u627e\u56de\u7df4\u7fd2\u6642\u7684\u5b89\u5168\u611f\u8207\u81ea\u7531\u3002<\/p>\n<h2 class=\"wp-block-heading\">\u70ba\u4ec0\u9ebc\u5f13\u6b65\u5f0f\u6703\u6210\u70ba\u819d\u84cb\u7684\u300c\u5730\u96f7\u5340\u300d\uff1f<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/High-Lunge.jpg\" alt=\"\u9ad8\u5f13\u6b65\u5f0f (High Lunge)\" \/><figcaption class=\"wp-element-caption\">Photo credit by Hello Yogis \u9ad4\u5f0f\u5716\u5eab<\/figcaption><\/figure>\n<p>\u9ad8\u5f13\u6b65\u5f0f\u8207\u4f4e\u5f13\u6b65\u5f0f\u662f\u745c\u73c8\u8ab2\u4e2d\u975e\u5e38\u57fa\u790e\u4e14\u5e38\u898b\u7684\u9ad4\u5f0f\uff0c\u5b83\u5011\u7684\u6838\u5fc3\u50f9\u503c\u5728\u65bc\u6709\u6548\u4f38\u5c55\u9ad6\u5c48\u808c\uff0c\u4e26\u540c\u6b65\u5f37\u5316\u817f\u90e8\u529b\u91cf\u8207\u8eab\u9ad4\u7a69\u5b9a\u5ea6\u3002\u7136\u800c\uff0c\u7576\u8eab\u9ad4\u7684\u5c0d\u4f4d\u51fa\u73fe\u504f\u5dee\uff0c\u6216\u662f\u91cd\u5fc3\u5206\u914d\u4e0d\u5747\u6642\uff0c\u539f\u672c\u61c9\u8a72\u7531\u5927\u808c\u8089\u7fa4\u5438\u6536\u7684\u8ca0\u8377\uff0c\u5c31\u6703\u8f49\u5ac1\u5230\u8106\u5f31\u7684\u95dc\u7bc0\u4e0a\u3002<\/p>\n<p>\u8a31\u591a\u5b78\u54e1\u5728\u7df4\u7fd2\u6642\u6703\u5ffd\u7565\u5fae\u5c0f\u7684\u8eab\u9ad4\u8a0a\u865f\uff0c\u76f4\u5230\u75bc\u75db\u767c\u751f\u624d\u5bdf\u89ba\u7570\u5e38\u3002\u7406\u89e3\u819d\u84cb\u75bc\u75db\u7684\u6839\u6e90\uff0c\u901a\u5e38\u8207\u91cd\u5fc3\u7684\u5782\u76f4\u5206\u4f48\u3001\u95dc\u7bc0\u7684\u53d7\u58d3\u9762\u7a4d\uff0c\u4ee5\u53ca\u808c\u8089\u7684\u53c3\u8207\u7a0b\u5ea6\u606f\u606f\u76f8\u95dc\u3002\u8abf\u6574\u9019\u4e9b\u7d30\u7bc0\u4e26\u4e0d\u9700\u8981\u8271\u6df1\u7684\u6280\u5de7\uff0c\u53ea\u9700\u4e00\u9ede\u89ba\u77e5\u8207\u5408\u9069\u7684\u8f14\u52a9\uff0c\u5c31\u80fd\u8b93\u819d\u84cb\u5f9e\u58d3\u529b\u4e2d\u89e3\u812b\u3002<\/p>\n<h2 class=\"wp-block-heading\">\u5feb\u901f\u81ea\u6211\u6aa2\u67e5 3 \u6b65\u9a5f\uff1a\u4e00\u8d77\u63ea\u51fa\u4e0d\u9069\u7684\u5c0f\u5143\u5147<\/h2>\n<h3 class=\"wp-block-heading\"><strong>1. \u6aa2\u67e5\u524d\u8173\u819d\u84cb\u662f\u5426\u8d85\u904e\u8173\u8e1d\uff1f (Alignment Check)<\/strong><\/h3>\n<p>\u7576\u4f60\u7684\u524d\u8173\u819d\u84cb\u904e\u5ea6\u524d\u79fb\u3001\u8d85\u904e\u8173\u8e1d\u592a\u591a\u6642\uff0c\u6703\u7d66\u819d\u95dc\u7bc0\u5e36\u4f86\u904e\u5927\u7684\u58d3\u529b\uff0c\u9019\u6b63\u662f\u5f15\u8d77\u4e0d\u9069\u7684\u4e3b\u56e0\u3002\u8a66\u8457\u5f9e\u5074\u9762\u89c0\u5bdf\uff0c\u5728\u7406\u60f3\u72c0\u614b\u4e0b\uff0c\u524d\u8173\u5c0f\u817f\u61c9\u8207\u5730\u9762\u5927\u81f4\u5782\u76f4\uff0c\u819d\u84cb\u7d04\u5728\u8173\u8e1d\u6b63\u4e0a\u65b9\u3002\u5982\u679c\u4f60\u767c\u73fe\u819d\u84cb\u5df2\u7d93\u660e\u986f\u8d85\u51fa\u5230\u8173\u5c16\u524d\u65b9\uff0c\u5c31\u9700\u8981\u8abf\u6574\u6b65\u8ddd\u3002\u4f60\u53ef\u4ee5\u5c07\u5f8c\u8173\u518d\u5f80\u5f8c\u79fb\u52d5\u4e00\u4e9b\uff0c\u9069\u5ea6\u62c9\u9577\u5f13\u6b65\u7684\u8ddd\u96e2\uff0c\u8b93\u524d\u8173\u819d\u84cb\u81ea\u7136\u56de\u5230\u8173\u8e1d\u6b63\u4e0a\u65b9\uff0c\u78ba\u4fdd\u91cd\u91cf\u80fd\u5782\u76f4\u50b3\u5c0e\u81f3\u5730\u9762\u3002<\/p>\n<h3 class=\"wp-block-heading\"><strong>2. \u6aa2\u67e5\u4f4e\u5f13\u6b65\u5f0f (Anjaneyasana) \u4e2d\u7684\u5f8c\u8173\u819d\u84cb\u58d3\u529b<\/strong><\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-24428 size-full\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/Low-Lunge-scaled.jpg\" alt=\"\" width=\"2560\" height=\"1707\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/Low-Lunge-scaled.jpg 2560w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/Low-Lunge-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/Low-Lunge-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/Low-Lunge-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/Low-Lunge-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/Low-Lunge-2048x1365.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/Low-Lunge-600x400.jpg 600w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p>\u5728\u4f4e\u5f13\u6b65\u5f0f\u4e2d\uff0c\u5982\u679c\u5f8c\u8173\u819d\u84cb\u76f4\u63a5\u8dea\u5728\u786c\u5730\u677f\u6216\u504f\u8584\u7684\u745c\u73c8\u588a\u4e0a\uff0c<strong>\u9ad5\u9aa8 (Patella)<\/strong> \u6703\u627f\u53d7\u76f4\u63a5\u7684\u58d3\u8feb\uff0c\u9019\u6703\u7522\u751f\u4e00\u7a2e\u4e0d\u8212\u670d\u7684\u786c\u78b0\u786c\u611f\u3002\u9019\u6642\u6700\u7c21\u55ae\u6709\u6548\u7684\u89e3\u65b9\uff1a\u5728\u5f8c\u8173\u819d\u84cb\u4e0b\u65b9\u52a0\u9ede\u7de9\u885d\u3002\u4f60\u53ef\u4ee5\u5c07\u745c\u73c8\u588a\u5c0d\u6298\uff0c\u6216\u588a\u4e0a\u6bdb\u5dfe\u3001\u5c0f\u6bef\u5b50\uff0c\u63d0\u4f9b\u66f4\u67d4\u8edf\u539a\u5be6\u7684\u652f\u6490\u3002\u5982\u679c\u4f60\u5929\u751f\u819d\u84cb\u8f03\u654f\u611f\uff0c\u4f7f\u7528\u5c08\u7528\u7684\u745c\u73c8\u819d\u84cb\u588a\u6703\u662f\u5f88\u503c\u5f97\u7684\u6295\u8cc7\uff0c\u95dc\u9375\u5728\u65bc\u8b93\u819d\u84cb\u9aa8\u843d\u5728\u67d4\u8edf\u7684\u652f\u6490\u7269\u4e0a\uff0c\u907f\u514d\u8207\u786c\u5730\u677f\u76f4\u63a5\u5c0d\u6297\u3002<\/p><div class=\"hello-15-p\" id=\"hello-3047283968\"><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>3. \u6aa2\u67e5\u5927\u817f\u808c\u8089\u662f\u5426\u6709\u6548\u555f\u52d5\uff1f (Muscular Engagement)<\/strong><\/h3>\n<p>\u5f13\u7bad\u6b65\u9700\u8981\u524d\u5f8c\u5927\u817f\u808c\u8089\u5171\u540c\u767c\u529b\u4f86\u7a69\u5b9a\u8eab\u9ad4\u3002\u5982\u679c\u5927\u817f\u808c\u8089\u300c\u5077\u61f6\u300d\u4e0d\u51fa\u529b\uff0c\u8eab\u9ad4\u7684\u91cd\u91cf\u5c31\u6703\u76f4\u63a5\u8f49\u79fb\u5230\u819d\u95dc\u7bc0\u4e0a\u3002\u7df4\u7fd2\u6642\uff0c\u60f3\u50cf\u524d\u8173\u8173\u8ddf\u7528\u529b\u5411\u4e0b\u8e29\uff0c\u555f\u52d5<strong>\u80a1\u56db\u982d\u808c (Quadriceps)<\/strong> \u7684\u529b\u91cf\u3002\u82e5\u662f\u9ad8\u5f13\u6b65\uff0c\u5f8c\u8173\u8173\u8ddf\u61c9\u7528\u529b\u5411\u5f8c\u8e6c\uff0c\u5c07\u5927\u817f\u524d\u5074\u5411\u4e0a\u63d0\uff1b\u82e5\u662f\u4f4e\u5f13\u6b65\uff0c\u5247\u8b93\u8173\u80cc\u6216\u8173\u5c16\u7a69\u5b9a\u58d3\u5730\uff0c\u611f\u53d7\u81c0\u90e8\u548c\u5927\u817f\u5f8c\u5074\u5fae\u5fae\u555f\u52d5\u3002\u540c\u6642\u7a0d\u5fae\u6536\u7dca\u8179\u90e8\u6838\u5fc3\uff0c\u80fd\u70ba\u8eab\u9ad4\u4e2d\u8ef8\u63d0\u4f9b\u66f4\u597d\u7684\u7a69\u5b9a\u5ea6\uff0c\u5206\u64d4\u4e0b\u80a2\u8ca0\u64d4\u3002<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.unsplash.com\/photo-1701826510650-c505cf56e2bf?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3w4ODk4NjF8MHwxfHNlYXJjaHw2fHx5b2dhJTIwbHVuZ2UlMjB2YXJpYXRpb258ZW58MHwwfHx8MTc3ODQyMTgyNHww&amp;ixlib=rb-4.1.0&amp;q=80&amp;w=1080\" alt=\"a woman doing a yoga pose on a mat\" \/><figcaption class=\"wp-element-caption\">Photo credit by Unsplash \/ GMB Fitness<\/figcaption><\/figure>\n<h2 class=\"wp-block-heading\">\u5b88\u8b77\u819d\u84cb\u7684\u7df4\u7fd2\u5fc3\u6cd5\u8207\u5efa\u8b70<\/h2>\n<p>\u9664\u4e86\u4e0a\u8ff0\u7684\u7269\u7406\u8abf\u6574\uff0c\u7df4\u7fd2\u6642\u7684\u5fc3\u614b\u8207\u6e96\u5099\u5de5\u4f5c\u540c\u6a23\u91cd\u8981\u3002\u4f60\u4e0d\u9700\u8981\u4e00\u958b\u59cb\u5c31\u8ffd\u6c42\u6700\u5927\u7684\u6b65\u8ddd\u6216\u6700\u4f4e\u7684\u91cd\u5fc3\uff0c\u5f9e\u611f\u89ba\u7a69\u5b9a\u3001\u547c\u5438\u9806\u66a2\u7684\u7bc4\u570d\u958b\u59cb\u7df4\u7fd2\uff0c\u611f\u53d7\u8eab\u9ad4\u6bcf\u4e00\u540b\u808c\u8089\u7684\u7d30\u5fae\u8b8a\u5316\u3002\u6b64\u5916\uff0c\u7df4\u7fd2\u524d\u8acb\u78ba\u4fdd\u9ad6\u95dc\u7bc0\u548c\u817f\u90e8\u808c\u8089\u5df2\u7d93\u5145\u5206\u6696\u8eab\uff0c\u7576\u5468\u908a\u7d44\u7e54\u6eab\u71b1\u4e14\u5177\u5099\u5f48\u6027\u6642\uff0c\u95dc\u7bc0\u7684\u6d3b\u52d5\u7a7a\u9593\u4e5f\u6703\u96a8\u4e4b\u589e\u52a0\u3002<\/p>\n<ul>\n<li>\u5982\u679c\u4f60\u6309\u7167\u672c\u7bc7\u7684\u65b9\u6cd5\u5617\u8a66\u8abf\u6574\u5f8c\u4ecd\u7136\u611f\u5230\u75bc\u75db\uff0c\u53ef\u80fd\u662f\u8eab\u9ad4\u5728\u63d0\u9192\u4f60\u5176\u4ed6\u6f5b\u5728\u554f\u984c\uff0c\u4f8b\u5982\u820a\u50b7\u6216\u97cc\u5e36\u7dca\u7e43\uff0c\u5efa\u8b70\u8aee\u8a62\u5c08\u696d\u8001\u5e2b\u6216\u7269\u7406\u6cbb\u7642\u5e2b\u7684\u610f\u898b\u3002<\/li>\n<\/ul>\n<p>\u819d\u84cb\u75bc\u75db\u5e38\u5e38\u662f\u4e00\u4e9b\u5c0f\u7d30\u7bc0\u6c92\u6ce8\u610f\u9020\u6210\u7684\u3002\u4e0b\u6b21\u7df4\u7fd2\u9ad8\u3001\u4f4e\u5f13\u6b65\u6642\uff0c\u8a18\u5f97\u5feb\u901f\u81ea\u6211\u6aa2\u67e5\u9019 3 \u500b\u6b65\u9a5f\uff0c\u4e26\u5584\u7528\u624b\u908a\u7684\u6bdb\u5dfe\u6216\u745c\u73c8\u588a\uff0c\u7d66\u819d\u84cb\u591a\u4e00\u9ede\u6eab\u67d4\u7684\u4fdd\u8b77\u3002\u7576\u4f60\u627e\u5230\u7a69\u5b9a\u3001\u8212\u9069\u7684\u6839\u57fa\uff0c\u5c31\u80fd\u66f4\u5b89\u5fc3\u5730\u5728\u9ad4\u5f0f\u4e2d\u611f\u53d7\u4f38\u5c55\u8207\u529b\u91cf\u3002\u4eca\u665a\u5728\u7df4\u7fd2\u6642\uff0c\u4e0d\u59a8\u8a66\u8457\u653e\u6162\u901f\u5ea6\uff0c\u5c08\u6ce8\u5728\u8173\u8ddf\u8e29\u5730\u7684\u7d2e\u5be6\u611f\uff0c\u8b93\u8eab\u9ad4\u5e36\u8457\u4f60\u627e\u5230\u6700\u81ea\u5728\u7684\u5b89\u653e\u4e4b\u8655\u3002<\/p><div class=\"hello-content-4\" id=\"hello-4170206862\"><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","protected":false},"excerpt":{"rendered":"<p>\u70ba\u4ec0\u9ebc\u505a\u5f13\u6b65\u5f0f\u819d\u84cb\u6703\u75db\uff1f3 \u500b\u81ea\u6211\u6aa2\u67e5\u6b65\u9a5f\u8207\u8f14\u5177\u89e3\u65b9\uff0c\u627e\u56de\u7df4\u7fd2\u7684\u8f15\u76c8\u611f \u819d\u84cb\u5361\u5361\u3001\u58d3\u529b\u904e\u5927\uff0c\u751a\u81f3\u5728\u7df4\u7fd2\u9ad8\u4f4e\u5f13\u6b65\u6642\u611f\u5230\u96b1\u96b1\u4f5c\u75db\uff1f\u9019\u4e9b\u56f0\u64fe\u662f\u5426\u4e5f\u66fe\u8b93\u4f60\u5c0d\u5f13\u7bad\u6b65\u53c8\u611b\u53c8\u6068\uff1f\u8001\u5be6\u8aaa\uff0c\u5f88\u591a\u6642\u5019\u819d\u84cb\u4e0d\u9069\u4e26\u975e\u9ad4\u5f0f\u672c\u8eab\u7684\u554f\u984c\uff0c\u800c\u662f\u4f86\u81ea\u4e00\u4e9b\u88ab\u5ffd\u7565\u7684\u5c0f\u7d30\u7bc0\u3002\u5f13\u6b65\u5f0f\u662f\u5f37\u5316\u4e0b\u80a2\u8207\u4f38\u5c55\u9ad6\u5c48\u808c\u7684\u9ec3\u91d1\u52d5\u4f5c\uff0c\u4e0d\u8a72\u6210\u70ba\u53d7\u50b7\u7684\u4f86\u6e90\u3002\u4eca\u5929\u6211\u5011\u5c07\u900f\u904e 3 \u500b\u5feb\u901f\u81ea\u6211\u6aa2\u67e5\u6b65\u9a5f\uff0c\u4e26\u63d0\u4f9b\u8d85\u7c21\u55ae\u7684\u8f14\u5177\u89e3\u65b9\uff0c\u8b93\u4f60\u544a\u5225\u7df4\u7fd2\u6642\u7684\u819d\u84cb\u75db\uff0c\u627e\u56de\u7df4\u7fd2\u6642\u7684\u5b89\u5168\u611f\u8207\u81ea\u7531\u3002 \u70ba\u4ec0\u9ebc\u5f13\u6b65\u5f0f\u6703\u6210\u70ba\u819d\u84cb\u7684\u300c\u5730\u96f7\u5340\u300d\uff1f Photo credit by Hello Yogis \u9ad4\u5f0f\u5716\u5eab \u9ad8\u5f13\u6b65\u5f0f\u8207\u4f4e\u5f13\u6b65\u5f0f\u662f\u745c\u73c8\u8ab2\u4e2d\u975e\u5e38\u57fa\u790e\u4e14\u5e38\u898b\u7684\u9ad4\u5f0f\uff0c\u5b83\u5011\u7684\u6838\u5fc3\u50f9\u503c\u5728\u65bc\u6709\u6548\u4f38\u5c55\u9ad6\u5c48\u808c\uff0c\u4e26\u540c\u6b65\u5f37\u5316\u817f\u90e8\u529b\u91cf\u8207\u8eab\u9ad4\u7a69\u5b9a\u5ea6\u3002\u7136\u800c\uff0c\u7576\u8eab\u9ad4\u7684\u5c0d\u4f4d\u51fa\u73fe\u504f\u5dee\uff0c\u6216\u662f\u91cd\u5fc3\u5206\u914d\u4e0d\u5747\u6642\uff0c\u539f\u672c\u61c9\u8a72\u7531\u5927\u808c\u8089\u7fa4\u5438\u6536\u7684\u8ca0\u8377\uff0c\u5c31\u6703\u8f49\u5ac1\u5230\u8106\u5f31\u7684\u95dc\u7bc0\u4e0a\u3002 \u8a31\u591a\u5b78\u54e1\u5728\u7df4\u7fd2\u6642\u6703\u5ffd\u7565\u5fae\u5c0f\u7684\u8eab\u9ad4\u8a0a\u865f\uff0c\u76f4\u5230\u75bc\u75db\u767c\u751f\u624d\u5bdf\u89ba\u7570\u5e38\u3002\u7406\u89e3\u819d\u84cb\u75bc\u75db\u7684\u6839\u6e90\uff0c\u901a\u5e38\u8207\u91cd\u5fc3\u7684\u5782\u76f4\u5206\u4f48\u3001\u95dc\u7bc0\u7684\u53d7\u58d3\u9762\u7a4d\uff0c\u4ee5\u53ca\u808c\u8089\u7684\u53c3\u8207\u7a0b\u5ea6\u606f\u606f\u76f8\u95dc\u3002\u8abf\u6574\u9019\u4e9b\u7d30\u7bc0\u4e26\u4e0d\u9700\u8981\u8271\u6df1\u7684\u6280\u5de7\uff0c\u53ea\u9700\u4e00\u9ede\u89ba\u77e5\u8207\u5408\u9069\u7684\u8f14\u52a9\uff0c\u5c31\u80fd\u8b93\u819d\u84cb\u5f9e\u58d3\u529b\u4e2d\u89e3\u812b\u3002 \u5feb\u901f\u81ea\u6211\u6aa2\u67e5 3 \u6b65\u9a5f\uff1a\u4e00\u8d77\u63ea\u51fa\u4e0d\u9069\u7684\u5c0f\u5143\u5147 1. \u6aa2\u67e5\u524d\u8173\u819d\u84cb\u662f\u5426\u8d85\u904e\u8173\u8e1d\uff1f (Alignment Check) \u7576\u4f60\u7684\u524d\u8173\u819d\u84cb\u904e\u5ea6\u524d\u79fb\u3001\u8d85\u904e\u8173\u8e1d\u592a\u591a\u6642\uff0c\u6703\u7d66\u819d\u95dc\u7bc0\u5e36\u4f86\u904e\u5927\u7684\u58d3\u529b\uff0c\u9019\u6b63\u662f\u5f15\u8d77\u4e0d\u9069\u7684\u4e3b\u56e0\u3002\u8a66\u8457\u5f9e\u5074\u9762\u89c0\u5bdf\uff0c\u5728\u7406\u60f3\u72c0\u614b\u4e0b\uff0c\u524d\u8173\u5c0f\u817f\u61c9\u8207\u5730\u9762\u5927\u81f4\u5782\u76f4\uff0c\u819d\u84cb\u7d04\u5728\u8173\u8e1d\u6b63\u4e0a\u65b9\u3002\u5982\u679c\u4f60\u767c\u73fe\u819d\u84cb\u5df2\u7d93\u660e\u986f\u8d85\u51fa\u5230\u8173\u5c16\u524d\u65b9\uff0c\u5c31\u9700\u8981\u8abf\u6574\u6b65\u8ddd\u3002\u4f60\u53ef\u4ee5\u5c07\u5f8c\u8173\u518d\u5f80\u5f8c\u79fb\u52d5\u4e00\u4e9b\uff0c\u9069\u5ea6\u62c9\u9577\u5f13\u6b65\u7684\u8ddd\u96e2\uff0c\u8b93\u524d\u8173\u819d\u84cb\u81ea\u7136\u56de\u5230\u8173\u8e1d\u6b63\u4e0a\u65b9\uff0c\u78ba\u4fdd\u91cd\u91cf\u80fd\u5782\u76f4\u50b3\u5c0e\u81f3\u5730\u9762\u3002 2. \u6aa2\u67e5\u4f4e\u5f13\u6b65\u5f0f (Anjaneyasana) \u4e2d\u7684\u5f8c\u8173\u819d\u84cb\u58d3\u529b \u5728\u4f4e\u5f13\u6b65\u5f0f\u4e2d\uff0c\u5982\u679c\u5f8c\u8173\u819d\u84cb\u76f4\u63a5\u8dea\u5728\u786c\u5730\u677f\u6216\u504f\u8584\u7684\u745c\u73c8\u588a\u4e0a\uff0c\u9ad5\u9aa8 (Patella) \u6703\u627f\u53d7\u76f4\u63a5\u7684\u58d3\u8feb\uff0c\u9019\u6703\u7522\u751f\u4e00\u7a2e\u4e0d\u8212\u670d\u7684\u786c\u78b0\u786c\u611f\u3002\u9019\u6642\u6700\u7c21\u55ae\u6709\u6548\u7684\u89e3\u65b9\uff1a\u5728\u5f8c\u8173\u819d\u84cb\u4e0b\u65b9\u52a0\u9ede\u7de9\u885d\u3002\u4f60\u53ef\u4ee5\u5c07\u745c\u73c8\u588a\u5c0d\u6298\uff0c\u6216\u588a\u4e0a\u6bdb\u5dfe\u3001\u5c0f\u6bef\u5b50\uff0c\u63d0\u4f9b\u66f4\u67d4\u8edf\u539a\u5be6\u7684\u652f\u6490\u3002\u5982\u679c\u4f60\u5929\u751f\u819d\u84cb\u8f03\u654f\u611f\uff0c\u4f7f\u7528\u5c08\u7528\u7684\u745c\u73c8\u819d\u84cb\u588a\u6703\u662f\u5f88\u503c\u5f97\u7684\u6295\u8cc7\uff0c\u95dc\u9375\u5728\u65bc\u8b93\u819d\u84cb\u9aa8\u843d\u5728\u67d4\u8edf\u7684\u652f\u6490\u7269\u4e0a\uff0c\u907f\u514d\u8207\u786c\u5730\u677f\u76f4\u63a5\u5c0d\u6297\u3002 3. \u6aa2\u67e5\u5927\u817f\u808c\u8089\u662f\u5426\u6709\u6548\u555f\u52d5\uff1f (Muscular Engagement) \u5f13\u7bad\u6b65\u9700\u8981\u524d\u5f8c\u5927\u817f\u808c\u8089\u5171\u540c\u767c\u529b\u4f86\u7a69\u5b9a\u8eab\u9ad4\u3002\u5982\u679c\u5927\u817f\u808c\u8089\u300c\u5077\u61f6\u300d\u4e0d\u51fa\u529b\uff0c\u8eab\u9ad4\u7684\u91cd\u91cf\u5c31\u6703\u76f4\u63a5\u8f49\u79fb\u5230\u819d\u95dc\u7bc0\u4e0a\u3002\u7df4\u7fd2\u6642\uff0c\u60f3\u50cf\u524d\u8173\u8173\u8ddf\u7528\u529b\u5411\u4e0b\u8e29\uff0c\u555f\u52d5\u80a1\u56db\u982d\u808c (Quadriceps) \u7684\u529b\u91cf\u3002\u82e5\u662f\u9ad8\u5f13\u6b65\uff0c\u5f8c\u8173\u8173\u8ddf\u61c9\u7528\u529b\u5411\u5f8c\u8e6c\uff0c\u5c07\u5927\u817f\u524d\u5074\u5411\u4e0a\u63d0\uff1b\u82e5\u662f\u4f4e\u5f13\u6b65\uff0c\u5247\u8b93\u8173\u80cc\u6216\u8173\u5c16\u7a69\u5b9a\u58d3\u5730\uff0c\u611f\u53d7\u81c0\u90e8\u548c\u5927\u817f\u5f8c\u5074\u5fae\u5fae\u555f\u52d5\u3002\u540c\u6642\u7a0d\u5fae\u6536\u7dca\u8179\u90e8\u6838\u5fc3\uff0c\u80fd\u70ba\u8eab\u9ad4\u4e2d\u8ef8\u63d0\u4f9b\u66f4\u597d\u7684\u7a69\u5b9a\u5ea6\uff0c\u5206\u64d4\u4e0b\u80a2\u8ca0\u64d4\u3002 Photo credit by Unsplash \/ GMB Fitness \u5b88\u8b77\u819d\u84cb\u7684\u7df4\u7fd2\u5fc3\u6cd5\u8207\u5efa\u8b70 \u9664\u4e86\u4e0a\u8ff0\u7684\u7269\u7406\u8abf\u6574\uff0c\u7df4\u7fd2\u6642\u7684\u5fc3\u614b\u8207\u6e96\u5099\u5de5\u4f5c\u540c\u6a23\u91cd\u8981\u3002\u4f60\u4e0d\u9700\u8981\u4e00\u958b\u59cb\u5c31\u8ffd\u6c42\u6700\u5927\u7684\u6b65\u8ddd\u6216\u6700\u4f4e\u7684\u91cd\u5fc3\uff0c\u5f9e\u611f\u89ba\u7a69\u5b9a\u3001\u547c\u5438\u9806\u66a2\u7684\u7bc4\u570d\u958b\u59cb\u7df4\u7fd2\uff0c\u611f\u53d7\u8eab\u9ad4\u6bcf\u4e00\u540b\u808c\u8089\u7684\u7d30\u5fae\u8b8a\u5316\u3002\u6b64\u5916\uff0c\u7df4\u7fd2\u524d\u8acb\u78ba\u4fdd\u9ad6\u95dc\u7bc0\u548c\u817f\u90e8\u808c\u8089\u5df2\u7d93\u5145\u5206\u6696\u8eab\uff0c\u7576\u5468\u908a\u7d44\u7e54\u6eab\u71b1\u4e14\u5177\u5099\u5f48\u6027\u6642\uff0c\u95dc\u7bc0\u7684\u6d3b\u52d5\u7a7a\u9593\u4e5f\u6703\u96a8\u4e4b\u589e\u52a0\u3002 \u5982\u679c\u4f60\u6309\u7167\u672c\u7bc7\u7684\u65b9\u6cd5\u5617\u8a66\u8abf\u6574\u5f8c\u4ecd\u7136\u611f\u5230\u75bc\u75db\uff0c\u53ef\u80fd\u662f\u8eab\u9ad4\u5728\u63d0\u9192\u4f60\u5176\u4ed6\u6f5b\u5728\u554f\u984c\uff0c\u4f8b\u5982\u820a\u50b7\u6216\u97cc\u5e36\u7dca\u7e43\uff0c\u5efa\u8b70\u8aee\u8a62\u5c08\u696d\u8001\u5e2b\u6216\u7269\u7406\u6cbb\u7642\u5e2b\u7684\u610f\u898b\u3002 \u819d\u84cb\u75bc\u75db\u5e38\u5e38\u662f\u4e00\u4e9b\u5c0f\u7d30\u7bc0\u6c92\u6ce8\u610f\u9020\u6210\u7684\u3002\u4e0b\u6b21\u7df4\u7fd2\u9ad8\u3001\u4f4e\u5f13\u6b65\u6642\uff0c\u8a18\u5f97\u5feb\u901f\u81ea\u6211\u6aa2\u67e5\u9019 3 \u500b\u6b65\u9a5f\uff0c\u4e26\u5584\u7528\u624b\u908a\u7684\u6bdb\u5dfe\u6216\u745c\u73c8\u588a\uff0c\u7d66\u819d\u84cb\u591a\u4e00\u9ede\u6eab\u67d4\u7684\u4fdd\u8b77\u3002\u7576\u4f60\u627e\u5230\u7a69\u5b9a\u3001\u8212\u9069\u7684\u6839\u57fa\uff0c\u5c31\u80fd\u66f4\u5b89\u5fc3\u5730\u5728\u9ad4\u5f0f\u4e2d\u611f\u53d7\u4f38\u5c55\u8207\u529b\u91cf\u3002\u4eca\u665a\u5728\u7df4\u7fd2\u6642\uff0c\u4e0d\u59a8\u8a66\u8457\u653e\u6162\u901f\u5ea6\uff0c\u5c08\u6ce8\u5728\u8173\u8ddf\u8e29\u5730\u7684\u7d2e\u5be6\u611f\uff0c\u8b93\u8eab\u9ad4\u5e36\u8457\u4f60\u627e\u5230\u6700\u81ea\u5728\u7684\u5b89\u653e\u4e4b\u8655\u3002<\/p>\n","protected":false},"author":2100,"featured_media":24922,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[260,115],"tags":[132,141],"class_list":["post-24923","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-beginner","category-academy","tag-beginner","tag-yoga"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24923","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\/2100"}],"replies":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/comments?post=24923"}],"version-history":[{"count":2,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24923\/revisions"}],"predecessor-version":[{"id":24930,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24923\/revisions\/24930"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/24922"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=24923"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=24923"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=24923"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}