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
ଡ଼ϓ௅ʱd߇৷
ंଗdጟʾ
ࡁ
̙˸ၾᔼ͛ਠඎՓ֛ቇΥІԒٙ༶ਗ
ࠇ
ྌfቇඎٙ༶ਗʔස̙˸
ڭ
͍ܵ੬ٙ᜗ࠠdᒔঐ
ڮ
ආঈࢥ९ί᜗lzٙЪ͜f༶ਗࣛ፯኿ீं׌λٙ
ழֵቨձॱಗᚌdᎇԒᙳ
੭׸іϗٙጟᗳ࠮ۜձጟ
҇षહᚐ̔d˸௪೯͛จ
̮ࣛঐ੄ʿࣛ੻Ցહ
ط
i
ᒒеఊዹ༶ਗf
ጟʾ
ࡁ
̙࣬ኽІԒАጟ
ઋ
ر
eආ࠮ඎe͜ᖹً
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
จٙ݊dਂ࢕ਕʔঐഃΝ׵᜗ԃᒦ๪d༶ਗࣛ΋
੽Э੶
ܓ
༶ਗක֐d˸ІҢชᙂബቇdฆ̈Ϩdೌ
ܵᚃह௶
א
Չ˼ʔቇ
ܓ
f
不容忽視的足部護理
߇̆֙ື
ܘ
εɛͤᇮேϞʔΝ೻
ܓ
ٙॹ˥d࢙׸̈
ତவᅵԟᅵٙͤᇮਪᕚdጟ҇षषɛٙԑֵͤᇮ
ܘ
࢙׸ॎฦdɓ͇̈ତෆɹdʔ࢙׸ᓹΥd฽׸ኬ
ߧ
ጟ҇षԑᕸऻf
ה
˸ආɝ߇֙dጟʾ
ࡁ
ɓ֛
ࠅ
ࠠൖ
Ԩ̋੶ІԒٙԑ௅ᚐଣf
Ȅ
ڭࠅ
ܵԑ௅ٙ૶ᆎeᒒеԑ௅ฦෆfቨᚌ፯኿
ݓ
ழeᄱᕦeீंdʔ̙ԏ໔БԐ
א
Έ໔߈ቨiʔ
ࠅ
͜ɢลҴԑ௅ͤᇮd
ࡌ
਒றࣛ͠ʔ֝ཀ೵˸е
ฦෆͤᇮiጐ฽
ط
ᐕ͠๖
ف
eԑᛎdν೯ତͤᇮ
ߎ೯
e໕ദeͤ๝ཀ৷e़೨
א
̈ତ˥ुᏐʿࣛ
ఱൢf
ȅ
ڭ
ܵቇ֝ٙͤ๝iွेࣛᒒеᕐԑᅳᚣίཀиஈd
ʔ
ࠅ
஭૭d
ݹ
ዡ˥๝
ܓ
ᏐછՓί
36
Ċ̸̛dʔ֝
˄৷
א
˄Эd
ݹ
ዡࣛගʔ֝൴ཀ
15min
f
Ȇ̙ஷཀቇඎٙԑ௅༶ਗձܲᅙd
ڮ
ආԑ௅А૰৙
ਸ਼dཫԣጟ҇षԑٙ೯͛f
步行運動:
ӊ˂ૉඵ
ܝ
ҞӉБԐ
30min
d༶ਗࣛ˸ʔ
ชᙂԑ௅़೨ ֝dး̙ঐ֛
ࣛe֛ඎdඎɢϾБԨܵʘ
˸㛬fϞ৷АᏀeᘌࠠː٬
̌ঐʔΌഃԨ೯स٫
ۆ
ʔ֝
ਞ̋f
按摩:
੽றφක֐ΣɪՑᇬ
ᗫືආБܲᅙd̙̋੶࿁ԑ
ɧԢeɧ௕ʹeජ௒
ݰ
ഃͬ
ЗٙܲᅙfਗЪ
ࠅ
Ⴠ
ݓ
dԣ
˟ᏜෆͤᇮdϘeʕeૉ΢
1
ϣd
10min/
ϣf
腿部運動:
ɓ৳໔ሹίጌɪ
̤ɓ৳໔౤ৎdᕐ˓ҧಉɿd
ܝۃ
͝ਗ౤ৎٙ໔d
͝ਗ
10
ϣ
໔ܝ
φഹήdሶᗫືܲනࣛ০e৕ࣛ০˙
Σ΢ૅᔷ
2
ϣd್
ܝ
Ύʹ౬̤ɓ৳໔dࠠూਂɪ
ࠑ
ਗ
Ъ
20
ϣd
3
ϣ
/
˂f
௰อ޼Ӻ
ڌ
׼dɺԌ࿁׵ཫԣጟ҇षԑϞ
ܘ
λٙࣖ
؈
fɺԌ᙮׵ᑠᗳ࠮
ي
dўϞᑔᨑὮ
ࠃ
͛
ي
߯⃧ʿ
Ꮂໟ⃧dՈϞጳኧ̻๞Єձ̋੶А૰
ݴ
ஷٙЪ͜d
ԨϞသᏀʿҤॆഽٙЪ͜d̙ί೵ࣛගlzԴ˥໕ऊ
ৗ
א
ऊ̰i̤̮ɺԌlzᒔబўၪ͛९
B2
dਞၾጟe
ஐͣሯeই
ٴ
ٙ˾ᑽd̙
ڭ
ᚐͤᇮеա
ف
सٙ
ڧ
࢔fɺԌ̮ᅯೌ΂ОʔԄˀᏐdϾ˲຾᏶ྼ͜dᔊ
ک
׸БdτΌϞࣖdೌ΂О೨߮f
ጟ҇ष݊ɓ၇୞Ԓ׌शषdც
ࠅ
୞Ԓ
ط
ᐕdᄿɽٙ
ጟʾ
ࠅࡁ
ίᔼᚐɛࡰܸٙኬɨdί਺ܵ஝ᇍٙᖹ
ي
ط
ᐕٙΝࣛdᒔᏐࠠൖܵʘ˸㛬ٙභ࠮
ط
ᐕe༶ਗ
ط
ᐕձԑ௅ᚐଣd
ࠅ
ᄿഐषʾd޴ʝʹ
ݴ
຾᜕e޴
ʝ˕౪e޴ʝོᎸdԨጐ฽ਞ̋΢ධϞूԒːٙ
ݺ
ਗdνਞ̋ᔼ৫
א
ٟਜଡ଼ᔌٙጟ҇षઃ٫
ࡆ
ᆀ௅ഃd
ᜫІʉίၾጟ҇षٙ৸
ن
ʕʔΎชՑ֘ዹձࢵᙰf
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