{"id":908,"date":"2022-01-01T02:19:39","date_gmt":"2021-12-31T18:19:39","guid":{"rendered":"https:\/\/sportslife.tw\/?p=908"},"modified":"2022-09-20T15:00:43","modified_gmt":"2022-09-20T07:00:43","slug":"core-training-for-the-elderly-to-prevent-falls","status":"publish","type":"post","link":"https:\/\/sportslife.tw\/core-training-for-the-elderly-to-prevent-falls\/","title":{"rendered":"\u9810\u9632\u8dcc\u5012\u7684\u6838\u5fc3\u8a13\u7df4\uff0c\u8001\u5e74\u4eba\u7c21\u55ae\u5728\u5bb6\u5c31\u80fd\u505a\u7684 9 \u7a2e\u9810\u9632\u8dcc\u5012\u6838\u5fc3\u904b\u52d5"},"content":{"rendered":"\n<p 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style=\"color:#ff0004\"><strong>\u56e0\u6b64\uff0c\u898f\u5f8b\u904b\u52d5\u53ef\u4f7f\u8001\u5e74\u4eba\u7dad\u6301\u81ea\u6211\u7684\u65e5\u5e38\u751f\u6d3b\u80fd\u529b\uff0c\u4e0d\u9700\u4f9d\u8cf4\u4ed6\u4eba\u3002<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><em><a href=\"https:\/\/sportslife.tw\/core-training-for-the-elderly\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/sportslife.tw\/core-training-for-the-elderly\/\"><strong>\u5ef6\u4f38\u95b1\u8b80:\u9ad8\u9f61\u8005\u5fc5\u9700\u76845\u5927\u6838\u5fc3\u8a13\u7df4\uff0c\u5e6b\u4f60\u9060\u96e2\u8170\u9178\u80cc\u75db\u53ca\u9810\u9632\u8dcc\u5012<\/strong><\/a><\/em><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%81%8B%E5%8B%95%E6%99%82%E7%9A%84%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\"><\/span><strong>\u904b\u52d5\u6642\u7684\u6ce8\u610f\u4e8b\u9805<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-medium-font-size\">1.\u5225\u7a7f\u904e\u65bc\u5bec\u9b06\u6216\u904e\u9577\u7684\u8863\u8932<\/p>\n\n\n\n<p class=\"has-medium-font-size\">2.\u5225\u7a7f\u62d6\u978b\u904b\u52d5<\/p>\n\n\n\n<p class=\"has-medium-font-size\">3.\u6905\u5b50\u9700\u8981\u7a69\u56fa\uff0c\u4e0d\u5bb9\u6613\u6ed1\u52d5<\/p>\n\n\n\n<p class=\"has-medium-font-size\">4.\u904b\u52d5\u904e\u7a0b\u4e2d\uff0c\u5982\u6709\u80f8\u60b6\u3001\u80a2\u9ad4\u75bc\u75db\u6216\u4efb\u4f55\u4e0d\u9069\u611f\uff0c\u8acb\u5148\u66ab\u505c\u904b\u52d5\uff0c\u5207\u52ff\u52c9\u5f37\u904b\u52d5!<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%80%81%E5%B9%B4%E4%BA%BA%E5%BB%BA%E8%AD%B0%E9%81%8B%E5%8B%95%E8%99%95%E6%96%B9\"><\/span><strong><em>\u8001\u5e74\u4eba\u5efa\u8b70\u904b\u52d5\u8655\u65b9<\/em><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-medium-font-size\">\u7f8e\u570b\u904b\u52d5\u91ab\u5b78\u6703\uff08ACSM\u30011998\uff09\u5c0d\u8001\u5e74\u4eba\u7684\u904b\u52d5\u8655\u65b9\u5efa\u8b70\u5982\u4e0b\uff1a<\/p>\n\n\n\n<p class=\"has-medium-font-size\">1.\u6bcf\u5468\u904b\u52d53\u81f35\u5929\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">2.\u904b\u52d5\u5f37\u5ea6\u7d04\u70ba\u6700\u5927\u5fc3\u8df3\u6578\u768440%-60%\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">3.\u904b\u52d5\u6642\u959330\u81f360\u5206\u9418\uff0c\u5b9c\u63a1\u9577\u6642\u9593\u70ba\u4f73\uff0c\u4e0d\u589e\u52a0\u75b2\u52de\u7d2f\u7a4d\u70ba\u539f\u5247\u3002<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%80%81%E5%B9%B4%E4%BA%BA%E5%9C%A8%E5%AE%B6%E5%B0%B1%E5%8F%AF%E4%BB%A5%E8%A8%93%E7%B7%B4%E7%9A%849%E5%80%8B%E9%A0%90%E9%98%B2%E8%B7%8C%E5%80%92%E7%9A%84%E6%A0%B8%E5%BF%83%E9%81%8B%E5%8B%95\"><\/span><strong>\u8001\u5e74\u4eba\u5728\u5bb6\u5c31\u53ef\u4ee5\u8a13\u7df4\u76849\u500b\u9810\u9632\u8dcc\u5012\u7684\u6838\u5fc3\u904b\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-medium-font-size\"><em>10\u500b\u9810\u9632\u8dcc\u5012\u7684\u6838\u5fc3\u904b\u52d5\u5206\u70ba\u5169\u5927\u90e8\u5206\u3002\u524d\u534a\u90e8\u6838\u5fc3\u8a13\u7df4\u4e3b\u8981\u662f\u4e0b\u80a2\u6838\u5fc3\u7684\u808c\u529b\u8a13\u7df4\uff0c\u5f8c\u534a\u90e8\u6838\u5fc3\u8a13\u7df4\u70ba\u5e73\u8861\u8a13\u7df4\uff0c\u800c\u5f8c\u534a\u90e85\u500b\u8a13\u7df4\u8f03\u70ba\u56f0\u96e3\uff0c\u6709\u53ef\u80fd\u4e26\u975e\u5c0d\u6240\u6709\u8001\u5e74\u4eba\u90fd\u5b89\u5168\uff0c\u9019\u53d6\u6c7a\u65bc\u4ed6\u5011\u7684\u8eab\u9ad4\u80fd\u529b\uff0c\u91cf\u529b\u800c\u70ba\u5207\u52ff\u52c9\u5f37\u904b\u52d5!<\/em><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"\u9810\u9632\u8dcc\u5012\u7684\u6838\u5fc3\u8a13\u7df4\uff0c\u8001\u5e74\u4eba\u7c21\u55ae\u5728\u5bb6\u5c31\u80fd\u505a\u7684 9 \u7a2e\u9810\u9632\u8dcc\u5012\u6838\u5fc3\u904b\u52d5\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ig441AlMD7U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1%E5%9D%90%E6%A4%85%E5%AD%90%E8%B5%B7%E7%AB%8B%E6%B7%B1%E8%B9%B2\"><\/span>1.\u5750\u6905\u5b50\u8d77\u7acb(\u6df1\u8e72) <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\"><strong><em><a href=\"https:\/\/youtu.be\/ig441AlMD7U?t=62\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/youtu.be\/ig441AlMD7U?t=62\">\u5f71\u7247\u6642\u9593(1:02)<\/a><\/em><\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u9810\u5099\u52d5\u4f5c:\u5750\u5728\u7a69\u5b9a\u7684\u5e36\u6709\u6276\u624b\u6905\u5b50\u4e0a\u6700\u597d\uff0c\u82e5\u6c92\u6709\u6276\u624b\u4e5f\u53ef\u4ee5\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 1:\u5f9e\u7ad9\u59ff\uff0c\u8f15\u6276\u6276\u624b\u4f5c\u70ba\u8f14\u52a9\uff0c\u7136\u5f8c\u6162\u6162\u5750\u5728\u6905\u5b50\u4e0a\u3002\u6ce8\u610f\u4e00\u5b9a\u8981\u4f7f\u7528\u817f\u90e8\u808c\u8089\uff0c\u4e0d\u8981\u6389\u5230\u6905\u5b50\u4e0a\u3002\u63a5\u8457\u5f9e\u5750\u59ff\u958b\u59cb\uff0c\u7528\u96d9\u817f\u6162\u6162\u7ad9\u8d77\uff0c\u4e00\u6a23\u53ef\u4ee5\u7528\u6276\u624b\u8f14\u52a9\uff08\u5411\u4e0b\u63a8\u6276\u624b\uff09\uff0c\u7ad9\u8d77\u4f86\u3002\u7136\u5f8c\uff0c\u66ab\u505c\u7247\u523b\u3002\u91cd\u890710 \u6b21\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 2:\u5982\u679c\u9019\u8b8a\u5f97\u592a\u5bb9\u6613\u4e86\uff0c\u53ef\u4ee5\u53ea\u7528\u4e00\u96bb\u624b\u4f86\u589e\u52a0\u5f37\u5ea6\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 3:\u4e0b\u4e00\u500b\u7d1a\u5225\u662f\u4fdd\u6301\u96d9\u81c2\u4ea4\u53c9\u5728\u80f8\u524d\uff0c\u5b8c\u5168\u4e0d\u9760\u624b\uff0c\u53ea\u9760\u5927\u817f\u7684\u808c\u529b\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u6ce8\u610f\u4e8b\u9805:\u70ba\u4e86\u66f4\u52a0\u5b89\u5168\uff0c\u5c24\u5176\u662f\u5728\u7b2c\u4e00\u6b21\u958b\u59cb\u9019\u4e9b\u7df4\u7fd2\u6642\uff0c\u8acb\u5728\u524d\u9762\u653e\u53e6\u4e00\u628a\u5805\u56fa\u7684\u6905\u5b50\uff0c\u4ee5\u9632\u9577\u8f29\u5728\u7df4\u7fd2\u6642\u5931\u53bb\u5e73\u8861\u6216\u611f\u5230\u865b\u5f31\u3002<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2%E5%8E%9F%E5%9C%B0%E8%B5%B0%E8%B7%AF%E9%AB%98%E6%8A%AC%E8%85%BF\"><\/span>2.\u539f\u5730\u8d70\u8def(\u9ad8\u62ac\u817f)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\"> <strong><em><a href=\"https:\/\/youtu.be\/ig441AlMD7U?t=121\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/youtu.be\/teOpiyuy1qU?t=121\">\u5f71\u7247\u6642\u9593(2:01)<\/a><\/em><\/strong> <\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u9810\u5099\u52d5\u4f5c:\u63a1\u7ad9\u59ff\uff0c\u6276\u8457\u5805\u56fa\u7684\u6905\u80cc\u6216\u7246\u58c1\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 1:\u5c07\u819d\u84cb\u62ac\u5411\u80f8\u90e8\uff0c\u5c31\u50cf\u5728\u539f\u5730\u884c\u9032\u4e00\u6a23\u3002\u7de9\u6162\u800c\u6709\u610f\u8b58\u7684\u4f7f\u7528\u5927\u817f\u8ddf\u8179\u90e8\u808c\u8089\u5225\u7528\u6163\u6027\u53bb\u7529\u52d5\u3002\u5de6\u53f3\u91cd\u8907\u4ea4\u63db20\u6b21<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 2:\u5982\u679c\u5df2\u7d93\u89ba\u5f97\u592a\u5bb9\u6613\u4e86\uff0c\u53ef\u4ee5\u5b8c\u5168\u4e0d\u9760\u624b\u6276\u8f14\u52a9\uff0c\u4f86\u589e\u52a0\u5e73\u8861\u7684\u96e3\u5ea6\u3002<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3%E5%81%B4%E6%8A%AC%E8%85%BF\"><\/span>3.\u5074\u62ac\u817f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\"> <strong><em><a href=\"https:\/\/youtu.be\/ig441AlMD7U?t=155\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/youtu.be\/ig441AlMD7U?t=155\">\u5f71\u7247\u6642\u9593(2:35)<\/a><\/em><\/strong> <\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u9810\u5099\u52d5\u4f5c:\u63a1\u7ad9\u59ff\uff0c\u6276\u8457\u5805\u56fa\u7684\u6905\u80cc\u3001\u6aaf\u9762\u3001\u7246\u58c1\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 1:\u5c07\u817f\u62ac\u5f80\u5074\u908a\uff0c\u4fdd\u6301\u8173\u5c16\u7b46\u76f4\u671d\u524d\uff0c\u6307\u5411\u6905\u80cc\u3001\u6aaf\u9762\u3001\u7246\u58c1\u3002\u7de9\u6162\u800c\u6709\u610f\u8b58\u7684\u4f7f\u7528\u5927\u817f\u8ddf\u81c0\u90e8\u808c\u8089\u5225\u7528\u6163\u6027\u53bb\u7529\u52d5\u3002\u62ac\u817f\u6642\u907f\u514d\u8eab\u9ad4\u524d\u50be\u6216\u4e0a\u534a\u8eab\u904e\u5ea6\u5f8c\u50be\u3002\u76ee\u6a19\u662f\u6bcf\u5074\u91cd\u8907 10 \u6b21\u3002<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4%E5%BE%8C%E6%8A%AC%E8%85%BF\"><\/span>4.\u5f8c\u62ac\u817f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\"> <strong><em><a href=\"https:\/\/youtu.be\/ig441AlMD7U?t=188\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/youtu.be\/ig441AlMD7U?t=188\">\u5f71\u7247\u6642\u9593(3:08)<\/a><\/em><\/strong> <\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u9810\u5099\u52d5\u4f5c:\u63a1\u7ad9\u59ff\uff0c\u6276\u8457\u5805\u56fa\u7684\u6905\u80cc\u3001\u6aaf\u9762\u3001\u7246\u58c1<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 1:\u5c07\u817f\u4f38\u76f4\u5f80\u5f8c\u8e22\uff0c\u4fdd\u6301\u819d\u84cb\u4f38\u76f4\u3002\u904e\u7a0b\u4e2d\u7de9\u6162\u800c\u6709\u610f\u8b58\u5730\u4f7f\u7528\u81c0\u90e8\u808c\u8089\uff0c\u5225\u7528\u6163\u6027\u53bb\u7529\u52d5\uff0c\u62ac\u817f\u6642\u907f\u514d\u8eab\u9ad4\u524d\u50be\u6216\u4e0a\u534a\u8eab\u904e\u5ea6\u5f8c\u50be\u3002\u76ee\u6a19\u662f\u6bcf\u5074\u91cd\u8907 10 \u6b21\u3002<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5%E4%B8%8D%E5%80%92%E7%BF%81%E9%81%8B%E5%8B%95\"><\/span>5.\u4e0d\u5012\u7fc1\u904b\u52d5<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\"> <strong><em><a href=\"https:\/\/youtu.be\/ig441AlMD7U?t=215\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/youtu.be\/ig441AlMD7U?t=215\">\u5f71\u7247\u6642\u9593(3:35)<\/a><\/em><\/strong> <\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u9810\u5099\u52d5\u4f5c:\u63a1\u7ad9\u59ff\uff0c\u6276\u8457\u5805\u56fa\u7684\u6905\u80cc\u3001\u6aaf\u9762\u3001\u7246\u58c1<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 1:\u8173\u5c16\u62ac\u8d77(\u588a\u8173\u5c16)\uff0c\u8173\u5f8c\u8ddf\u61f8\u7a7a\u3002\u63a5\u8457\uff0c\u96d9\u8173\u5e73\u653e\u56de\u5730\u677f\u4e0a\u3002\u8173\u5f8c\u8ddf\u5411\u5f8c\u64fa\u52d5\uff0c\u5c07\u8173\u5c16\u96e2\u958b\u5730\u9762\u3002\u4f86\u56de\u91cd\u8907 10 \u6b21\u3002<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6%E5%96%AE%E8%85%BF%E5%B9%B3%E8%A1%A1\"><\/span>6.\u55ae\u817f\u5e73\u8861<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\"> <strong><em><a href=\"https:\/\/youtu.be\/ig441AlMD7U?t=247\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/youtu.be\/ig441AlMD7U?t=247\">\u5f71\u7247\u6642\u9593(4:07)<\/a><\/em><\/strong> <\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u9810\u5099\u52d5\u4f5c:\u63a1\u7ad9\u59ff\uff0c\u7ad9\u5728\u6ac3\u5b50\u524d\u6216\u5169\u5f35\u76f8\u540c\u9ad8\u5ea6\u7684\u6905\u5b50\u4e4b\u9593<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 1:\u96d9\u624b\u8f14\u52a9\u652f\u6490\uff0c\u4e26\u55ae\u8173\u5f4e\u66f2\u819d\u84cb\uff0c\u62ac\u8d77\u53e6\u4e00\u96bb\u8173\uff0c\u4fdd\u6301\u55ae\u8173\u5e73\u886110-15 \u79d2\u3002\u653e\u4e0b\u63db\u8173\uff0c\u7136\u5f8c\u4ea4\u63db\u91cd\u8907\u4f7f\u7528\u53e6\u4e00\u96bb\u8173\u3002\u76ee\u6a19\u6bcf\u908a\u505a5~10\u6b21\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 2:\u82e5\u4fdd\u6301\u5e73\u886115\u79d2\u5f88\u8f15\u9b06\uff0c\u6539\u6210\u53ea\u4f7f\u7528\u4e00\u96bb\u624b\u4f86\u589e\u5f37\u96e3\u5ea6<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 3:\u4e0b\u4e00\u500b\u7d1a\u5225\u662f\u5b8c\u5168\u4e0d\u9760\u624b\uff0c\u53ea\u9760\u5927\u817f\u7684\u808c\u529b\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u6ce8\u610f\u4e8b\u9805:\u4e0d\u7ba1\u90a3\u500b\u7d1a\u5225\uff0c\u9084\u662f\u8981\u8b93\u4f60\u4e0d\u7a69\u6642\u53ef\u4ee5\u6276\u5230\u6ac3\u5b50\u6216\u6905\u5b50<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7%E7%9B%B4%E7%B7%9A%E7%AB%99%E7%AB%8B\"><\/span>7.\u76f4\u7dda\u7ad9\u7acb<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\"> <strong><em><a href=\"https:\/\/youtu.be\/ig441AlMD7U?t=353\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/youtu.be\/ig441AlMD7U?t=353\">\u5f71\u7247\u6642\u9593(5:00)<\/a><\/em><\/strong> <\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u9810\u5099\u52d5\u4f5c:\u7ad9\u5728\u5169\u5f35\u9ad8\u5ea6\u76f8\u540c\u6216\u63a5\u8fd1\u7684\u6905\u5b50\u4e2d\u9593\u4e26\u6293\u6276\u6905\u80cc\u8f14\u52a9\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 1:\u6162\u6162\u5730\u5c07\u4e00\u96bb\u8173\u653e\u5728\u53e6\u4e00\u96bb\u8173\u65c1\u908a\uff0c\u6301\u7e8c\u5f80\u524d\u76f4\u5230\u5230\u5b83\u5169\u8173\u6210\u4e00\u76f4\u7dda\u3002\u9019\u6642\u524d\u8173\u8173\u5c16\u5c0d\u5f8c\u8173\u7684\u8173\u5f8c\u8ddf\uff0c\u4fdd\u6301\u5e73\u886110~30\u79d2\u3002\u7de9\u7de9\u6536\u56de\u63db\u53e6\u4e00\u96bb\u8173!\u4f86\u56de\u91cd\u89071~3\u56de<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 2:\u82e5\u4fdd\u6301\u5e73\u886130\u79d2\u5f88\u8f15\u9b06\u4e86\uff0c\u5c07\u8173\u79fb\u5f97\u66f4\u9060\uff0c\u4e26\u540c\u6642\u4fdd\u6301\u5b83\u5011\u5728\u4e00\u76f4\u7dda\u4e0a\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 3:\u4e0b\u4e00\u500b\u7d1a\u5225\u662f\u5b8c\u5168\u4e0d\u9760\u624b\uff0c\u53ea\u9760\u5927\u817f\u7684\u808c\u529b\u3002<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8%E7%9B%B4%E7%B7%9A%E8%B5%B0%E8%B7%AF\"><\/span>8.\u76f4\u7dda\u8d70\u8def<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\"> <strong><em><a href=\"https:\/\/youtu.be\/teOpiyuy1qU?t=121\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/youtu.be\/teOpiyuy1qU?t=121\">\u5f71\u7247\u6642\u9593(5:53)<\/a><\/em><\/strong> <\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u9810\u5099\u52d5\u4f5c:\u7ad9\u5728\u6aaf\u9762\u6216\u7246\u58c1\u65c1\u908a\uff0c\u7528\u4e00\u96bb\u624b\u8f14\u52a9\u3002\u6709\u9700\u8981\u7684\u8a71\u53ef\u4ee5\u4f7f\u7528\u62d0\u6756\u6216\u5176\u4ed6\u4eba\u5728\u53e6\u4e00\u5074\u8f14\u52a9\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 1:\u6cbf\u8457\u4e00\u689d\u76f4\u7dda\u8d70\uff0c\u5c07\u4e00\u96bb\u8173\u7684\u8173\u8ddf\u653e\u5728\u53e6\u4e00\u96bb\u8173\u7684\u8173\u5c16\u524d\u9762\u3002\u91cd\u8907\u5f80\u524d<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u6ce8\u610f\u4e8b\u9805:\u5982\u679c\u9577\u8f29\u770b\u8d77\u4f86\u4e0d\u5920\u7a69\u5b9a\uff0c\u5efa\u8b70\u53ef\u4ee5\u5148\u8df3\u904e\u4e0d\u8981\u9032\u884c\u6b64\u7df4\u7fd2\u3002<br><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9%E8%BD%89%E9%AB%94\"><\/span>9.\u8f49\u9ad4<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"has-medium-font-size\"> <strong><em><a href=\"https:\/\/youtu.be\/ig441AlMD7U?t=388\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/youtu.be\/ig441AlMD7U?t=388\">\u5f71\u7247\u6642\u9593(6:28)<\/a><\/em><\/strong> <\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u9810\u5099\u52d5\u4f5c:\u7ad9\u5728\u5169\u5f35\u9ad8\u5ea6\u76f8\u540c\u6216\u63a5\u8fd1\u7684\u6905\u5b50\u4e2d\u9593\u3002\u96d9\u8173\u8207\u80a9\u540c\u5bec\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 1:\u8f49\u52d5\uff0c\u4f7f\u7528\u6574\u500b\u4e0a\u8eab\u548c\u982d\u90e8\uff0c\u89f8\u78b0\u4e00\u5074\u7684\u6905\u5b50\u3002\u63a5\u8457\u8f49\u52d5\u5230\u53e6\u4e00\u5074\u7684\u6905\u5b50\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Level 2:\u82e5\u60f3\u8981\u589e\u52a0\u6311\u6230\u6027\uff0c\u53ef\u4ee5\u5617\u8a66\u5728\u55ae\u8173\u4fdd\u6301\u5e73\u8861\u7684\u540c\u6642\u505a\u8f49\u9ad4\u904b\u52d5\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u6ce8\u610f\u4e8b\u9805:\u521d\u6b21\u64cd\u4f5cLevel 2\u8acb\u6ce8\u610f\u5b89\u5168\uff0c\u6709\u4eba\u96a8\u6642\u6e96\u5099\u63d0\u4f9b\u5e6b\u52a9\u3002<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AA%9E\"><\/span><strong>\u7d50\u8a9e<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-medium-font-size\">\u82e5\u662f\u9577\u8f29\u8dcc\u5012\uff0c\u9019\u4e0d\u50c5\u6709\u5927\u6982\u7387\u964d\u4f4e\u81ea\u5df1\u5065\u5eb7\u4e4b\u5916\uff0c\u4e5f\u6703\u589e\u9032\u5bb6\u4eba\u7684\u64d4\u6182!\u6240\u4ee5\u9810\u9632\u52dd\u65bc\u6cbb\u7642\uff0c\u53ca\u65e9\u958b\u59cb\u904b\u52d5\uff0c\u9032\u800c\u52a0\u5f37\u4e0b\u59ff\u6838\u5fc3\u808c\u529b\u8207\u5e73\u8861\u80fd\u529b\uff0c\u5225\u7b49\u5230\u767c\u751f\u4e86\u624d\u4f86\u5f8c\u6094!<\/p>\n\n\n\n<p class=\"has-medium-font-size\">\u990a\u6210\u904b\u52d5\u7fd2\u6163\u6c38\u4e0d\u5acc\u665a\uff0c\u6108\u65e9\u958b\u59cb\u6108\u597d\u3002\u53ea\u8981\u9078\u64c7\u9069\u5408\u81ea\u5df1\u7684\u904b\u52d5\uff0c\u4e14\u904b\u52d5\u65b9\u5f0f\u6b63\u78ba\uff0c\u898f\u5f8b\u904b\u52d5\u53ef\u6709\u6548\u6e1b\u4f4e\u53ca\u6539\u5584\u8ddf\u8001\u5316\u76f8\u95dc\u7684\u529f\u80fd\u6027\u9000\u5316\u7684\u6709\u6548\u65b9\u6cd5<\/p>\n\n\n\n<p class=\"has-text-color has-medium-font-size\" style=\"color:#ff0004\"><strong>\u5982\u679c\u4f60\u9084\u6709\u5176\u4ed6\u60f3\u6cd5\u6216\u662f\u554f\u984c\uff0c\u6b61\u8fce\u63d0\u4e0b\u7559\u8a00!<\/strong><\/p>\n\n\n\n<p class=\"has-text-color has-medium-font-size\" style=\"color:#ff0004\"><strong>\u5feb\u9ede\u5206\u4eab\u7d66\u4f60\u5468\u906d\u89aa\u53cb\u6216\u662f\u9577\u8f29\u5011\u5427!<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><em><a href=\"https:\/\/sportslife.tw\/elderly-muscle-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/sportslife.tw\/elderly-muscle-exercise\/\">\u5ef6\u4f38\u95b1\u8b80:\u70ba\u4f55\u9ad8\u5e74\u9f61\u8005\u904b\u52d5\u6c92\u6548\u679c\u5462\uff1f!\u6700\u9069\u5408\u8001\u4eba\u7684\u7c21\u6613\u808c\u529b\u904b\u52d5<\/a><\/em><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><em><a href=\"https:\/\/sportslife.tw\/sports-for-the-elderly\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/sportslife.tw\/sports-for-the-elderly\/\">\u5ef6\u4f38\u95b1\u8b80:\u8001\u5e74\u4eba\u5fc5\u50995\u5927\u904b\u52d5!\u9280\u9aee\u65cf\u904b\u52d5\u8a72\u6ce8\u610f\u4ec0\u9ebc\uff1f<\/a><\/em><\/p>\n<!--CusAds0-->\n<div style=\"font-size: 0px; height: 0px; line-height: 0px; margin: 0; padding: 0; clear: both;\"><\/div>","protected":false},"excerpt":{"rendered":"<p>\u8001\u5316\u662f\u6bcf\u500b\u4eba\u4e0d\u53ef\u907f\u514d\u7684\u4e8b\u60c5\uff0c\u96a8\u8457\u8eab\u9ad4\u751f\u7406\u6a5f\u80fd\u964d\u4f4e\uff0c\u8dcc\u5012\u7684\u767c\u751f\u7387\u96a8\u4e4b\u63d0\u5347\u3002\u7814\u7a76\u986f\u793a\u5728\u5c0e\u81f4\u8001\u5e74\u4eba\u8dcc\u5012\u7684\u773e\u591a\u56e0\u7d20\u4e2d\uff0c &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/sportslife.tw\/core-training-for-the-elderly-to-prevent-falls\/\"> <span class=\"screen-reader-text\">\u9810\u9632\u8dcc\u5012\u7684\u6838\u5fc3\u8a13\u7df4\uff0c\u8001\u5e74\u4eba\u7c21\u55ae\u5728\u5bb6\u5c31\u80fd\u505a\u7684 9 \u7a2e\u9810\u9632\u8dcc\u5012\u6838\u5fc3\u904b\u52d5<\/span> \u95b1\u8b80\u5168\u6587 &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":911,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"no","_mi_skip_tracking":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[32,6],"tags":[],"aioseo_notices":[],"modified_by":"\u68d2\u68d2","_links":{"self":[{"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/posts\/908"}],"collection":[{"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/comments?post=908"}],"version-history":[{"count":8,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/posts\/908\/revisions"}],"predecessor-version":[{"id":1018,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/posts\/908\/revisions\/1018"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/media\/911"}],"wp:attachment":[{"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/media?parent=908"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/categories?post=908"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportslife.tw\/wp-json\/wp\/v2\/tags?post=908"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}