如果这个动作坚持不到10秒，你就该警惕了！
<section data-role="outer" label="edit by 135editor" act1="xmy"><section data-role="paragraph"><section data-role="outer" label="edit by 135editor"><section data-role="outer" label="edit by 135editor"><section data-role="outer" label="edit by 135editor"><section data-role="paragraph"><section data-role="outer" label="edit by 135editor"><p style="text-align:center;line-height: 2em;"><span style="letter-spacing: 1px;font-size: 16px;color: rgb(53, 94, 191);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong>闭上双眼单腿站立</strong></span></p><p style="text-align:center;line-height: 2em;"><span style="letter-spacing: 1px;font-size: 16px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">你能站多久？</span></p><p style="text-align:center;line-height: 2em;"><span style="letter-spacing: 1px;font-size: 16px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">如果你尝试过单腿站立</span></p><p style="text-align:center;line-height: 2em;"><span style="letter-spacing: 1px;font-size: 16px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">就会发现</span></p><p style="text-align:center;line-height: 2em;"><span style="letter-spacing: 1px;font-size: 16px;color: rgb(53, 94, 191);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong>保持平衡并非易事</strong></span></p><p style="text-align:center;line-height: 2em;"><span style="letter-spacing: 1px;font-size: 16px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">与血压、血脂、血糖等一样</span></p><p style="text-align:center;line-height: 2em;"><span style="letter-spacing: 1px;font-size: 16px;color: rgb(53, 94, 191);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong>平衡力其实是衡量健康的一项重要指标</strong></span></p><p style="text-align:center;line-height: 2em;"><span style="letter-spacing: 1px;font-size: 16px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">甚至能反映长寿与否</span></p><p style="text-align:center;line-height: 2em;"><span style="letter-spacing: 1px;font-size: 16px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">大脑认知功能水平</span></p><p style="text-align:center;line-height: 2em;"><span style="letter-spacing: 1px;font-size: 16px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">以及心脑血管系统的潜在问题</span></p><section data-role="title" data-tools="135编辑器" data-id="123012"><section style="margin: 10px auto;display: flex;justify-content: center;"><section style="display: flex;"><section><section style="font-size: 16px;color: rgb(255, 255, 255);background-color: rgb(53, 94, 191);width: 30px;height: 30px;display: flex;justify-content: center;align-items: center;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong>0</strong><strong data-original-title="" title="">1</strong></span></section><section style="display: flex;"><section style="flex-shrink: 0;"><section style="width: 0px;height: 1px;border-top: 6px solid rgb(254, 193, 52);border-left: 6px solid transparent;"><br/></section></section><section style="width: 100%;height: 6px;background-color: rgb(234, 242, 255);" data-width="100%"><br/></section></section></section><section style="flex-shrink: 0;display: flex;align-items: flex-end;"><section style="width: 6px;height: 90%;background-color: rgb(234, 242, 255);"><br/></section></section></section></section></section><section style="text-align: center;-webkit-tap-highlight-color: transparent;outline: 0px;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);visibility: visible;font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;line-height: 1.75em;"><span style="color: rgb(53, 94, 191);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong style="caret-color: red;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;">单腿站立时间长</strong><br/></span></section><section style="text-align: center;margin-bottom: 8px;line-height: 1.75em;"><span style="color: rgb(53, 94, 191);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong>或预示着长寿</strong></span></section><section style="font-size: 16px;line-height: 2em;text-indent: 2.125em;margin-bottom: 8px;"><span style="letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">平衡力涉及本体感觉、大脑对外界的判断，以及力量使用和自身调节，与衰老直接相关。此检测不仅可用于评估衰老程度，还能提示健康风险。</span></section><section style="font-size: 16px;line-height: 2em;text-indent: 2.125em;margin-bottom: 8px;"><span style="letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">闭眼单腿站立能测试出人体反应能力与平衡功能，<span style="color: rgb(53, 94, 191);"><strong>有助于判断人体老化程度，是反映长寿与否的参考指标。</strong></span></span></section><section style="font-size: 16px;line-height: 2em;text-indent: 2.125em;margin-bottom: 8px;"><span style="letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">无论性别、年纪，闭眼单腿站立时间<span style="color: rgb(53, 94, 191);"><strong>>10秒</strong></span>的人，身体可能更年轻。</span></section><section style="line-height: 2em;"><section style="font-size: 16px;line-height: 2em;text-indent: 2.125em;margin-bottom: 8px;"><span style="letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">在国家国民体质监测中心发布的《国民体质测定标准（2023年修订）》里，有一项测试是：</span></section></section><section style="line-height: 2em;"><section style="font-size: 16px;line-height: 2em;text-indent: 2.125em;margin-bottom: 8px;"><span style="letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">在确保安全的前提下，闭眼单脚站立，针对20～79岁的成年人。测试时需闭上双眼，并任意抬起一只脚，另一只踩在坚硬、平整的地面上，然后开始计时，看看你能坚持多少秒。</span></section></section><section style="line-height: 2em;"><section style="font-size: 16px;line-height: 2em;text-indent: 2.125em;margin-bottom: 8px;"><span style="letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">对于50岁以上的中老年来说，如果闭眼单脚站立没办法坚持10秒，未来4～9年的死亡风险明显提高，比能单脚闭眼稳定坚持10秒的高出 84% 。</span></section></section><p style="font-size: 16px;line-height: 2em;text-indent: 2.125em;"><span style="letter-spacing: 1px;color: rgb(53, 94, 191);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong>如果你不到50岁，还坚持不到10秒，那么你可能真的要重视这个问题了！</strong></span></p><p style="text-align: center;line-height: normal;"></p><p style="line-height: normal;margin-bottom: 8px;"><span style="font-size: 12px;color: rgb(136, 136, 136);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">数据来源：《国民体质测定标准（2023 年修订）》</span></p><p style="line-height: 2em;text-indent: 2em;margin-bottom: 8px;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">具体方法：</span></p><p style="line-height: 2em;text-indent: 2em;margin-bottom: 8px;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">两臂侧平举，两腿并拢直立，脚尖向前。闭眼时单腿站立，另一腿屈膝，提脚离开地面且不与另一脚发生接触。</span></p><p style="text-align:center;line-height: 2em;"></p><section data-role="title" data-tools="135编辑器" data-id="123012"><section style="margin: 10px auto;display: flex;justify-content: center;"><section style="display: flex;"><section><section style="font-size: 16px;color: rgb(255, 255, 255);background-color: rgb(53, 94, 191);width: 30px;height: 30px;display: flex;justify-content: center;align-items: center;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong>0</strong><strong data-original-title="" title="" data-num="2">2</strong></span></section><section style="display: flex;"><section style="flex-shrink: 0;"><section style="width: 0px;height: 1px;border-top: 6px solid rgb(254, 193, 52);border-left: 6px solid transparent;"><br/></section></section><section style="width: 100%;height: 6px;background-color: rgb(234, 242, 255);" data-width="100%"><br/></section></section></section><section style="flex-shrink: 0;display: flex;align-items: flex-end;"><section style="width: 6px;height: 90%;background-color: rgb(234, 242, 255);"><br/></section></section></section></section></section><section style="text-align: center;line-height: 1.75em;"><span style="color: rgb(53, 94, 191);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong>平衡能力变弱<br/></strong></span></section><section style="text-align: center;margin-bottom: 8px;line-height: 1.75em;"><span style="color: rgb(53, 94, 191);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong>影响全身健康</strong></span></section><p style="line-height: 2em;margin-bottom: 8px;text-indent: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">平衡能力不仅是完成各种体育活动动态动作的基础，更在维持我们日常生活中的静态稳定——比如站立行走甚至坐着的时候，都发挥着关键作用。</span></p><p style="line-height: 2em;margin-bottom: 8px;text-indent: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">平衡能力不好，会影响到我们身体的方方面面：</span></p><section data-role="list"><ul class=" list-paddingleft-2" style="padding-left: 30px;list-style-position: outside;"><li><section style="line-height: 2em;margin-bottom: 8px;"><strong>容易摔倒</strong></section></li></ul></section><p style="line-height: 2em;margin-bottom: 8px;text-indent: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">身体的平衡能力一旦下降，身体难以维持平衡，跌倒风险自然增高，身体就更有可能发生各种意外。</span></p><p style="line-height: 2em;margin-bottom: 8px;text-indent: 2em;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><span style="font-size: 16px;letter-spacing: 1px;color: rgb(53, 94, 191);"><strong>跌倒是我国65岁以上老年人伤害死亡的首要原因。</strong></span><span style="font-size: 16px;letter-spacing: 1px;">老年人跌倒后，更容易发生创伤性骨折和脑损伤，容易导致原有疾病加重，还可能引发并发症，失能和死亡的风险也会升高。</span></span></p><section data-role="list"><ul class=" list-paddingleft-2" style="padding-left: 30px;list-style-position: outside;"><li><section style="line-height: 2em;margin-bottom: 8px;"><strong>影响心血管健康</strong></section></li></ul></section><p style="line-height: 2em;margin-bottom: 8px;text-indent: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">平衡差的人下肢血流往往不畅，心脏需要更费力泵血，长此以往会加重心脏负担；</span></p><p style="line-height: 2em;margin-bottom: 8px;text-indent: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">调节平衡的自主神经失调，会引发<span style="color: rgb(53, 94, 191);"><strong>血压“过山车”</strong></span>，损伤血管内皮，影响心脑血管健康。</span></p><p style="line-height: 2em;margin-bottom: 8px;text-indent: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">此外，<span style="color: rgb(53, 94, 191);"><strong>中风患者中有83%的人有明显的平衡障碍，</strong><strong>平衡差的人二次中风风险是普通人的2倍。</strong></span>原因包括中风患者小脑平衡中枢供血不足，平衡差又会导致活动减少，血液流速减慢，进而使血栓更易形成。</span></p><section data-role="list"><ul class=" list-paddingleft-2" style="padding-left: 30px;list-style-position: outside;"><li><section style="line-height: 2em;margin-bottom: 8px;"><strong>关节、骨骼更易受伤</strong></section></li></ul></section><p style="line-height: 2em;margin-bottom: 8px;text-indent: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">平衡能力下降后，运动能力受限，肌肉锻炼机会减少，久之，便难以带动骨骼正常运动，出现<span style="color: rgb(53, 94, 191);"><strong>韧带半月板损伤、软骨磨损、关节疾病早发</strong></span>等一连串不良后果。</span></p><p style="line-height: 2em;margin-bottom: 8px;text-indent: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">平衡能力可以保护关节、骨骼免受伤害，提升整体生活质量，尤其对于老年人群来说，这一点尤为重要。</span></p><section data-role="list"><ul class=" list-paddingleft-2" style="padding-left: 30px;list-style-position: outside;"><li><section style="line-height: 2em;margin-bottom: 8px;"><strong>反应能力下降</strong></section></li></ul></section><p style="line-height: 2em;margin-bottom: 8px;text-indent: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">一个人的反应速度集中体现了身体各部位的协调能力。反应力与平衡力间具有相关性，<span style="color: rgb(53, 94, 191);"><strong>锻炼平衡力可以提高反应力，</strong></span>反之，平衡力下降也会影响到大脑的反应速度。</span></p><p style="line-height: 2em;margin-bottom: 8px;text-indent: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">此外，<span style="color: rgb(53, 94, 191);"><strong>平衡能力下降者，5年内记忆力减退风险增加40%、阿尔茨海默病风险升高30%。</strong></span></span></p><section data-role="title" data-tools="135编辑器" data-id="123012"><section style="margin: 10px auto;display: flex;justify-content: center;"><section style="display: flex;"><section><section style="font-size: 16px;color: rgb(255, 255, 255);background-color: rgb(53, 94, 191);width: 30px;height: 30px;display: flex;justify-content: center;align-items: center;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong>0</strong><strong data-original-title="" title="" data-num="3">3</strong></span></section><section style="display: flex;"><section style="flex-shrink: 0;"><section style="width: 0px;height: 1px;border-top: 6px solid rgb(254, 193, 52);border-left: 6px solid transparent;"><br/></section></section><section style="width: 100%;height: 6px;background-color: rgb(234, 242, 255);" data-width="100%"><br/></section></section></section><section style="flex-shrink: 0;display: flex;align-items: flex-end;"><section style="width: 6px;height: 90%;background-color: rgb(234, 242, 255);"><br/></section></section></section></section></section><p style="text-align: center;line-height: 1.75em;"><span style="color: rgb(53, 94, 191);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong>3个提高平衡能力的小动作</strong></span></p><section style="text-align: center;line-height: 1.75em;margin-bottom: 8px;"><span style="color: rgb(53, 94, 191);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong>日常可以做一做</strong></span></section><p style="text-indent: 2em;margin-bottom: 8px;line-height: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">身体的平衡能力一般在年轻时保持得很好，在60岁以后才出现断崖式下跌。60岁以上的老年人，可以适当做一些运动，增强身体的平衡能力。<span style="color: rgb(53, 94, 191);"><strong>而如果你还不到50岁，连闭眼单腿站立10秒钟也坚持不下来，那么你就迫切需要锻炼了，</strong></span>不然到了60岁以后，你的平衡能力还会出现急剧下跌。</span></p><p style="text-indent: 2em;margin-bottom: 8px;line-height: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">想要增强平衡能力，可以做做下面这些运动。</span></p><p style="text-indent: 2em;margin-bottom: 8px;line-height: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">首先需要再三提醒的是，<span style="color: rgb(53, 94, 191);"><strong>进行平衡能力训练时，一定要保证自身的安全，一定要避免跌倒。</strong></span>如果你的平衡能力确实不太行，需要有人在旁边随时准备着搀扶你。</span></p><p style="text-indent: 2em;margin-bottom: 8px;line-height: 2em;"><span style="font-size: 16px;letter-spacing: 1px;color: rgb(53, 94, 191);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong>动作1: 单腿站立</strong></span></p><p style="text-indent: 2em;margin-bottom: 8px;line-height: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">双脚打开，站立在坚硬、平整的地面上，双臂自然向两侧平展，前期可以不闭眼，后期慢慢改为闭眼，将一只脚抬起，轻轻踩在另一只脚上，或轻轻搭在另一条腿的小腿肚上，坚持10 秒～30秒后，换另一只脚。如果难以保持平衡，也可以手扶墙壁或椅子。每天练习2-3组。</span></p><p style="text-indent: 2em;margin-bottom: 8px;line-height: 2em;"><span style="font-size: 16px;letter-spacing: 1px;color: rgb(53, 94, 191);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong>动作2: 单腿站立进阶动作</strong></span></p><p style="line-height: 2em;margin-bottom: 8px;text-indent: 2em;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><span style="font-size: 16px;letter-spacing: 1px;">在动作1的基础上，将非站立的另一条腿改为做屈曲、伸展、后外展、向内收等动作，前期可以将速度和幅度控制得小一些，后期可以加大速度和幅度，目的是增加身体的晃动，在运动中进一步锻炼身体的平衡能力。每天练习2-3组。</span></span></p></section><section data-role="outer" label="edit by 135editor"><section><section><section><section style="text-indent: 2em;margin-bottom: 8px;line-height: 2em;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong><span style="font-size: 16px;letter-spacing: 1px;color: rgb(53, 94, 191);">动作3: 转圈</span></strong></span></section><section style="text-indent: 2em;margin-bottom: 8px;line-height: 2em;"><span style="font-size: 16px;letter-spacing: 1px;font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">可以原地转个圈，然后停下来，静止站立半分钟，再反向转圈。转圈的速度可以从慢到快，圈数可以从1圈开始逐渐增加，眼睛也可以从睁开到闭上，逐渐增加难度。</span></section></section></section></section><section><section><section><section style="text-indent: 2em;margin-bottom: 8px;line-height: 2em;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong><span style="font-size: 16px;letter-spacing: 1px;color: rgb(53, 94, 191);">动作4 : 核心稳定性训练和下肢肌力训练</span></strong></span></section><section style="text-indent: 2em;line-height: 2em;margin-bottom: 16px;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><span style="font-size: 16px;letter-spacing: 1px;">除了上述专门训练平衡能力的动作外，日常还要加强核心稳定性训练和下肢肌力的训练。对于老年人来说，太极拳、广场舞、瑜伽都是锻炼平衡能力的不错选择。</span></span></section></section></section></section><section data-role="list"><ul class=" list-paddingleft-2"></ul></section><p style="text-align: center;line-height: 2em;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong><span style="color: rgb(53, 94, 191);letter-spacing: 1px;">你知道自己</span></strong></span></p><p style="text-align: center;line-height: 2em;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong><span style="color: rgb(53, 94, 191);letter-spacing: 1px;">能单脚站立多长时间吗？<br/></span></strong></span></p><p style="text-align: center;line-height: 2em;"><span style="font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><strong><span style="color: rgb(53, 94, 191);letter-spacing: 1px;">记得把成绩打在评论区！</span></strong></span></p></section></section></section></section></section></section></section><p><section label="edit by 135editor" style="letter-spacing: 0.578px;white-space: normal;"><section><hr style="border-style: solid;border-width: 1px 0 0;border-color: rgba(0,0,0,0.1);-webkit-transform-origin: 0 0;-webkit-transform: scale(1, 0.5);transform-origin: 0 0;transform: scale(1, 0.5);"/><section style="margin-right: 8px;margin-left: 8px;outline: 0px;text-align: left;letter-spacing: 0.544px;color: rgb(34, 34, 34);"><br/></section><section style="outline: 0px;text-align: left;letter-spacing: 0.544px;color: rgb(34, 34, 34);"><br/></section></section></section></p><p style="display: none;"><mp-style-type data-value="3"></mp-style-type></p><p style="color:#999;font-size:.8em;margin-top:1em">转载声明：本文转载自徐州新闻</p><p><br/></p><link rel="stylesheet" href="//bbs.221700.com/source/plugin/wcn_editor/public/wcn_editor_fit.css?v134_EX5" id="wcn_editor_css"/>
页:
[1]