保健 - 第106期 - page 76
76
家居護理
“與衆不同”的運動
༶ਗᐕ
ج
݊ጟ҇षၝΥ
ط
ᐕٙࠠ
ࠅ
ଡ଼ϓʱd߇৷
ंଗdጟʾ
ࡁ
̙˸ၾᔼ͛ਠඎՓ֛ቇΥІԒٙ༶ਗ
ࠇ
ྌfቇඎٙ༶ਗʔස̙˸
ڭ
͍ܵ੬ٙࠠdᒔঐ
ڮ
ආঈࢥ९ίlzٙЪ͜f༶ਗࣛ፯ீंλٙ
ழֵቨձॱಗᚌdᎇԒᙳ
੭іϗٙጟᗳۜձጟ
҇षહᚐ̔d˸௪೯͛จ
̮ࣛঐʿࣛՑહ
ط
i
ᒒеఊዹ༶ਗf
ጟʾ
ࡁ
̙࣬ኽІԒАጟ
ઋ
ر
eආඎe͜ᖹً
ر
eϋᙧeषઋe͛
୦ݺ
࿕ഃഐΥᔼ͛ٙ
ܔ
ᙄ፯
ቇΥІʉٙe
ک
ܵٙ
Ϟः༶ਗdν༪ႀeϻˣ
ଢeͰͱଢeҞԐe࿔ൺ
ഃdШʔ֝٤໖༶ਗd֝ί
ܝ
30min-1h
ආБdӊϣ
30min-60min
dӊ˂௰λίո֛ٙࣛග
ݬ
༶ਗf
࠽
ء
จٙ݊dਂਕʔঐഃΝԃᒦd༶ਗࣛ
Э੶
ܓ
༶ਗකd˸ІҢชᙂബቇdฆ̈Ϩdೌ
ܵᚃह௶
א
Չ˼ʔቇ
ܓ
f
不容忽視的足部護理
߇̆֙ື
ܘ
εɛͤᇮேϞʔΝ
ܓ
ٙॹ˥d࢙̈
ତவᅵԟᅵٙͤᇮਪᕚdጟ҇षषɛٙԑֵͤᇮ
ܘ
࢙ॎฦdɓ͇̈ତෆɹdʔ࢙ᓹΥdኬ
ߧ
ጟ҇षԑᕸऻf
ה
˸ආɝ߇֙dጟʾ
ࡁ
ɓ֛
ࠅ
ࠠൖ
Ԩ̋੶ІԒٙԑᚐଣf
Ȅ
ڭࠅ
ܵԑٙᆎeᒒеԑฦෆfቨᚌ፯
ݓ
ழeᄱᕦeீंdʔ̙ԏ໔БԐ
א
Έ໔߈ቨiʔ
ࠅ
͜ɢลҴԑͤᇮd
ࡌ
றࣛ͠ʔ֝ཀ˸е
ฦෆͤᇮiጐ
ط
ᐕ͠๖
ف
eԑᛎdν೯ତͤᇮ
ߎ೯
e໕ദeͤཀ৷e़೨
א
̈ତ˥ुᏐʿࣛ
ఱൢf
ȅ
ڭ
ܵቇ֝ٙͤiွेࣛᒒеᕐԑᅳᚣίཀиஈd
ʔ
ࠅ
૭d
ݹ
ዡ˥
ܓ
ᏐછՓί
36
Ċ̸̛dʔ֝
˄৷
א
˄Эd
ݹ
ዡࣛගʔ֝൴ཀ
15min
f
Ȇ̙ஷཀቇඎٙԑ༶ਗձܲᅙd
ڮ
ආԑА૰
ਸ਼dཫԣጟ҇षԑٙ೯͛f
步行運動:
ӊ˂ૉඵ
ܝ
ҞӉБԐ
30min
d༶ਗࣛ˸ʔ
ชᙂԑ़೨ ֝dး̙ঐ֛
ࣛe֛ඎdඎɢϾБԨܵʘ
˸㛬fϞ৷АᏀeᘌࠠː٬
̌ঐʔΌഃԨ೯स٫
ۆ
ʔ֝
ਞ̋f
按摩:
றφකΣɪՑᇬ
ᗫືආБܲᅙd̙̋੶࿁ԑ
ɧԢeɧʹeජ
ݰ
ഃͬ
ЗٙܲᅙfਗЪ
ࠅ
Ⴠ
ݓ
dԣ
˟ᏜෆͤᇮdϘeʕeૉ
1
ϣd
10min/
ϣf
腿部運動:
ɓ৳໔ሹίጌɪ
̤ɓ৳໔ৎdᕐ˓ҧಉɿd
ܝۃ
͝ਗৎٙ໔d
͝ਗ
10
ϣ
໔ܝ
φഹήdሶᗫືܲනࣛ০eࣛ০˙
Σૅᔷ
2
ϣd್
ܝ
Ύʹ౬̤ɓ৳໔dࠠూਂɪ
ࠑ
ਗ
Ъ
20
ϣd
3
ϣ
/
˂f
௰อӺ
ڌ
dɺԌ࿁ཫԣጟ҇षԑϞ
ܘ
λٙࣖ
؈
fɺԌ᙮ᑠᗳ
ي
dўϞᑔᨑὮ
ࠃ
͛
ي
߯⃧ʿ
Ꮂໟ⃧dՈϞጳኧ̻Єձ̋੶А૰
ݴ
ஷٙЪ͜d
ԨϞသᏀʿҤॆഽٙЪ͜d̙ίࣛගlzԴ˥໕ऊ
ৗ
א
ऊ̰i̤̮ɺԌlzᒔబўၪ͛९
B2
dਞၾጟe
ஐͣሯeই
ٴ
ٙ˾ᑽd̙
ڭ
ᚐͤᇮеա
ف
सٙ
ڧ
fɺԌ̮ᅯೌОʔԄˀᏐdϾ˲ྼ͜dᔊ
ک
БdτΌϞࣖdೌО೨߮f
ጟ҇ष݊ɓ၇Ԓशषdც
ࠅ
Ԓ
ط
ᐕdᄿɽٙ
ጟʾ
ࠅࡁ
ίᔼᚐɛࡰܸٙኬɨdίܵᇍٙᖹ
ي
ط
ᐕٙΝࣛdᒔᏐࠠൖܵʘ˸㛬ٙභ
ط
ᐕe༶ਗ
ط
ᐕձԑᚐଣd
ࠅ
ᄿഐषʾdʝʹ
ݴ
᜕e
ʝ˕౪eʝོᎸdԨጐਞ̋ධϞूԒːٙ
ݺ
ਗdνਞ̋ᔼ৫
א
ٟਜଡ଼ᔌٙጟ҇षઃ٫
ࡆ
ᆀഃd
ᜫІʉίၾጟ҇षٙ৸
ن
ʕʔΎชՑ֘ዹձࢵᙰf
1...,66,67,68,69,70,71,72,73,74,75
77,78,79,80,81,82,83,84