打乒乓球可降三高

<div class="art_con_left" style="margin: 0px; padding: 0px; height: auto; width: 670px; overflow: hidden; float: left;"><div class="art_box m_b_15" style="margin: 0px="0px"  0px="0px"  15px; padding: 14px; height: auto; border: 1px="1px"  solid="solid"  rgb(177, 232, 255); line-height: 26px; font-family: simsun;"><div class="art_con_left" style="margin: 0px; padding: 0px; height: auto; width: 670px; overflow: hidden; float: left;"><div class="art_box m_b_15" style="margin: 0px="0px"  0px="0px"  15px; padding: 14px; height: auto; border: 1px="1px"  solid="solid"  rgb(177, 232, 255);"><div class="summary m_b_15" style="margin: 10px="10px"  0px="0px"  0px; padding: 15px; height: auto; background-color: rgb(246, 249, 249); border: 1px="1px"  solid="solid"  rgb(225, 237, 237); line-height: 24px; overflow: hidden; text-indent: 24px;">退休前的沈伯体态臃肿且受“三高”困扰多年。一年多来，不服老的他通过打乒乓球不但成功“拯救了自己的形象”，变得身体结实、神采奕奕，甚至连多年来一直跟着他的“三高”也意外地被“打走”了。</div><div class="art_con" id="contentText" style="margin: 0px; padding: 0px; height: 3716px; overflow: hidden;"><p style="margin-top: 20px;">　　专家解释说，这是因为打乒乓球消耗能量多，长期坚持减肥效果明显，并能间接使身体各项超高的指标下降。此外，乒乓球运动还能护目、健脑、助消化、益四肢，甚至可预防老年痴呆症，是最适合老年人的运动之一。</p><p style="margin-top: 20px;">　　但将看似简单的乒乓球选作长期的健身运动，也要讲究心态和打法，特别要因人而异、量力而行，切莫“搏过头”反伤了身体。</p><p style="margin-top: 20px;">　<strong style="margin: 0px; padding: 0px;">　退休老人打乒乓球成功降“三高”</strong></p><p style="margin-top: 20px;">　　62岁的沈伯退休前是个经常需要到处“陪吃”应酬的大忙人，常年烟、酒加上大鱼大肉，令他在不到50岁时就加入“三高”的行列。退休才两三个月，有一天，沈伯站在全身镜前突然被自己的“老态”吓了一跳：只见自己不但体态臃肿、大腹便便，动起来肚皮上的肉还一晃一晃的，年轻时的潇洒已荡然无存，只剩下一副“老残”的样子。</p><p style="margin-top: 20px;">　　这一照“吓醒”了沈伯，也吓出了他“拯救自己形象”的决心。反正退了休也不忙，他决定选择年少时比较擅长的乒乓球运动，每天练习两三个小时。一年多下来，沈伯不但身体结实了，而且神采奕奕，声音更加洪亮。而更让他惊喜的是，原来困扰他多年的“三高”也意外地被“打走”了。</p><p style="margin-top: 20px; text-align: center;"><img alt="常打乒乓球可降“三高”" width="400" height="300" src="http://img.jianke.net/article/201410/451822094-20141014230928915.jpg" style="margin: 0px="0px"  auto; padding: 0px; border: none; font-family: 'microsoft yahei'; display: block;"/></p><p style="margin-top: 20px;">　<strong style="margin: 0px; padding: 0px;">　专家点评</strong></p><p style="margin-top: 20px;"><strong style="margin: 0px; padding: 0px;">　　乒乓球是最适合老人的运动之一</strong></p><p style="margin-top: 20px;">　　“其实，乒乓球是最适合老年人的运动之一。”广州中医药大学第一附属医院庄礼兴教授解释说，别看乒乓球又小又轻，打起来却一点也不轻松。乒乓球运动所需要的力量是爆发力，即快速运动的力量。</p><p style="margin-top: 20px;">　　打球时不仅要靠手臂的力量，还要有腰、腿的全身配合，手臂要不断地挥拍击球，不断地随对方来球落点的变化迅速移动脚步。据统计，在一场激烈的乒乓球比赛中，运动员挥拍达一千次以上，脚步移动达1000至3000米左右。</p><p style="margin-top: 20px;">　　“如此大的运动量，长期坚持下去当然能有效地消耗体内积聚的脂肪，减轻体重，最终达到降血脂、降血压、降血糖的目的。”庄礼兴还特别强调说，乒乓球运动具有一定的竞技性和趣味性，不像跑步等运动项目那样单调乏味，不容易长期坚持下去半途而废。更重要的是，它又不像其他球类一样要受年龄的限制，老年人不妨多试试。</p><p style="margin-top: 20px;">　　<strong style="margin: 0px; padding: 0px;">专家解读</strong></p><p style="margin-top: 20px;"><strong style="margin: 0px; padding: 0px;">　　常打乒乓球，至少有“五益”</strong></p><p style="margin-top: 20px;">　　“我国乒乓球名宿庄则栋将打乒乓球的好处归纳为至少‘五益’：养神、护眼、健脑、助消化、勤四肢，我很赞同这一说法。”庄礼兴对这“五益”解读如下：</p><p style="margin-top: 20px;">　　好处一：养神——乒乓球是一种有趣的运动，能调动人的情绪。有时遇到什么烦心事，打一会儿乒乓球后出一身大汗，那种特有的惬意能让人精神面貌焕然一新。另外，“以球会友”也是件乐事，跟球友场上切磋、场下谈心，可令人心情舒畅、神清气爽。</p><p style="margin-top: 20px;">　　好处二：护眼——打乒乓球时，由于球的来往速度飞快，来球落点或近或远，或左或右，或旋转或不转，为了作出准确的判断，多通过眼睛获得球的信息，眼球始终处在高速的运动中，并与大脑进行快速反馈联系。</p><p style="margin-top: 20px;">　　这种对眼睛及视力的调节的独特体育项目，对学业负担过重，长时间近距离看书的中、小学生来说，可以有效地改善眼睛睫状肌的功能，对保护视力、预防近视都有积极作用。</p><p style="margin-top: 20px;">　　好处三：健脑——在所有球类运动项目中，乒乓球的速度是比较快的。由于球体小而轻，攻防转换迅速，它要求运动员必须在最短的时间内对调动视觉、听觉等感觉器官，对变化着的来球做出准确的判断和反应。</p><p style="margin-top: 20px;">　　这种需要勤动脑的特点，能很好地锻炼老年人的反应能力，锻炼人脑对周围事物的灵敏性。所以，打乒乓球可以预防老年人脑痴呆，延缓老年人脑动脉硬化，保持良好的思维记忆力。</p><p style="margin-top: 20px;">　　好处四：助消化——由于打乒乓球消耗的体力很大，可增进食欲。另外，身体不停地来回运动，也能促进肠胃的蠕动。</p><p style="margin-top: 20px;">　　好处五：勤四肢——乒乓球运动不但要求眼要快，手更要疾，而脚步也需迅速移动作出配合，长期锻炼可使上下肢的关节更灵活，腰背部的肌肉也更健壮，整个人的身体机能被充分调动，协调性和灵活性都得到提高，更加充满活力。</p><p style="margin-top: 20px;">　<strong style="margin: 0px; padding: 0px;">　专家提醒</strong></p><p style="margin-top: 20px;"><strong style="margin: 0px; padding: 0px;">　　量力而行，切莫伤身</strong></p><p style="margin-top: 20px;">　<strong style="margin: 0px; padding: 0px;">　心态：</strong></p><p style="margin-top: 20px;"><strong style="margin: 0px; padding: 0px;">　　锻炼为目的，不要太好胜</strong></p><p style="margin-top: 20px;">　　庄礼兴提醒说，乒乓球专业运动员比赛是为了拿奖牌，但对业余爱好者，特别是老年人来说，打乒乓球主要是为了锻炼身体、促进健康。因此，要以平和之心来练球、打球，不要太计较输赢;要注重切磋球艺，在球的来回中寻找乐趣;要重过程而轻结果，做到胜之淡然，失之坦然。</p><p style="margin-top: 20px;"><strong style="margin: 0px; padding: 0px;">　　打法：</strong></p><p style="margin-top: 20px;"><strong style="margin: 0px; padding: 0px;">　　老人体弱者少扣杀、多防守</strong></p><p style="margin-top: 20px;">　　在打法上，如果是年轻力壮，体力充沛的，以锻炼力量、毅力为目的，可选择多奔跑、多起拍扣杀或拉弧圈球的进攻型打法。但老年人或体质较虚弱者应多以增强体质为目的，可选择少移步，少扣杀的防守型打法。</p><p style="margin-top: 20px;">　　如果有慢性胃肠病、经常出现胃部不适或大便烂、容易拉肚子的人，建议练拉弧圈球打法，因为此打法拉球时引拍自后下向前上，上肢连同胸廓往上提升，全身包括内脏也随动作而上提，尤适合有胃下垂、慢性结肠炎等疾患者的练习。</p><p style="margin-top: 20px; text-align: center;"><img alt="常打乒乓球可降“三高”" width="400" height="300" src="http://img.jianke.net/article/201410/451776105-20141014230842926.jpg" style="margin: 0px="0px"  auto; padding: 0px; border: none; font-family: 'microsoft yahei'; display: block;"/></p><p style="margin-top: 20px;">　<strong style="margin: 0px; padding: 0px;">　防伤：</strong></p><p style="margin-top: 20px;"><strong style="margin: 0px; padding: 0px;">　　开打前要充分活动肢体</strong></p><p style="margin-top: 20px;">　　乒乓球与其他体育项目一样是把双刃剑，控制、练习得好有益健康，反之也可影响甚至损伤身体，因此在练习时必须趋利避害，把损伤程度降至最低。比如，打球的场地不能太滑，最好准备一双专业的球鞋，预防滑倒。另外，冬天打球不宜一开始就穿得太少，夏天在有空调设备的场地打球，冷气不宜开得太低。</p><p style="margin-top: 20px;">　　庄礼兴指出，打球过程中最常见的是手臂或大腿肌肉的拉伤，碰到此种情况应该暂停打球，让肌肉恢复正常。预防的办法是打球前要充分活动肢体。腰椎间盘突出症也是常见的较严重的创伤，不少是由于身体协调性不够、硬发力造成的。</p><p style="margin-top: 20px;">　　一旦出现腰椎间盘突出，要停止训练和打球，到医院及时治疗。而有高血压、心脏病史者，打球时强度应循序渐进，注意不能激烈对抗，若出现心跳太快或不适时，应休息或适当减低强度、放慢节奏。</p><p style="margin-top: 20px;">&nbsp;</p><div class="sabrosus" style="margin: 15px="15px"  3px; padding: 3px; height: auto; text-align: center;"></div><div class="art_page" style="margin: 0px; padding: 0px; height: auto; font-weight: bold; line-height: 30px; text-align: right;"></div><div class="art_fun" style="margin: 0px="0px"  0px="0px"  10px; 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line-height: 24px; overflow: hidden; text-indent: 24px;">退休前的沈伯体态臃肿且受“三高”困扰多年。一年多来，不服老的他通过打乒乓球不但成功“拯救了自己的形象”，变得身体结实、神采奕奕，甚至连多年来一直跟着他的“三高”也意外地被“打走”了。</div><div class="art_con" id="contentText" style="margin: 0px; padding: 0px; height: 3716px; overflow: hidden;"><p style="margin-top: 20px;">　　专家解释说，这是因为打乒乓球消耗能量多，长期坚持减肥效果明显，并能间接使身体各项超高的指标下降。此外，乒乓球运动还能护目、健脑、助消化、益四肢，甚至可预防老年痴呆症，是最适合老年人的运动之一。</p><p style="margin-top: 20px;">　　但将看似简单的乒乓球选作长期的健身运动，也要讲究心态和打法，特别要因人而异、量力而行，切莫“搏过头”反伤了身体。</p><p style="margin-top: 20px;">　<strong style="margin: 0px; padding: 0px;">　退休老人打乒乓球成功降“三高”</strong></p><p style="margin-top: 20px;">　　62岁的沈伯退休前是个经常需要到处“陪吃”应酬的大忙人，常年烟、酒加上大鱼大肉，令他在不到50岁时就加入“三高”的行列。退休才两三个月，有一天，沈伯站在全身镜前突然被自己的“老态”吓了一跳：只见自己不但体态臃肿、大腹便便，动起来肚皮上的肉还一晃一晃的，年轻时的潇洒已荡然无存，只剩下一副“老残”的样子。</p><p style="margin-top: 20px;">　　这一照“吓醒”了沈伯，也吓出了他“拯救自己形象”的决心。反正退了休也不忙，他决定选择年少时比较擅长的乒乓球运动，每天练习两三个小时。一年多下来，沈伯不但身体结实了，而且神采奕奕，声音更加洪亮。而更让他惊喜的是，原来困扰他多年的“三高”也意外地被“打走”了。</p><p style="margin-top: 20px; text-align: center;"><img alt="常打乒乓球可降“三高”" width="400" height="300" src="http://img.jianke.net/article/201410/451822094-20141014230928915.jpg" style="margin: 0px="0px"  auto; padding: 0px; border: none; font-family: 'microsoft yahei'; display: block;"/></p><p style="margin-top: 20px;">　<strong style="margin: 0px; padding: 0px;">　专家点评</strong></p><p style="margin-top: 20px;"><strong style="margin: 0px; padding: 0px;">　　乒乓球是最适合老人的运动之一</strong></p><p style="margin-top: 20px;">　　“其实，乒乓球是最适合老年人的运动之一。”广州中医药大学第一附属医院庄礼兴教授解释说，别看乒乓球又小又轻，打起来却一点也不轻松。乒乓球运动所需要的力量是爆发力，即快速运动的力量。</p><p style="margin-top: 20px;">　　打球时不仅要靠手臂的力量，还要有腰、腿的全身配合，手臂要不断地挥拍击球，不断地随对方来球落点的变化迅速移动脚步。据统计，在一场激烈的乒乓球比赛中，运动员挥拍达一千次以上，脚步移动达1000至3000米左右。</p><p style="margin-top: 20px;">　　“如此大的运动量，长期坚持下去当然能有效地消耗体内积聚的脂肪，减轻体重，最终达到降血脂、降血压、降血糖的目的。”庄礼兴还特别强调说，乒乓球运动具有一定的竞技性和趣味性，不像跑步等运动项目那样单调乏味，不容易长期坚持下去半途而废。更重要的是，它又不像其他球类一样要受年龄的限制，老年人不妨多试试。</p><p style="margin-top: 20px;">　　<strong style="margin: 0px; padding: 0px;">专家解读</strong></p><p style="margin-top: 20px;"><strong style="margin: 0px; padding: 0px;">　　常打乒乓球，至少有“五益”</strong></p><p style="margin-top: 20px;">　　“我国乒乓球名宿庄则栋将打乒乓球的好处归纳为至少‘五益’：养神、护眼、健脑、助消化、勤四肢，我很赞同这一说法。”庄礼兴对这“五益”解读如下：</p><p style="margin-top: 20px;">　　好处一：养神——乒乓球是一种有趣的运动，能调动人的情绪。有时遇到什么烦心事，打一会儿乒乓球后出一身大汗，那种特有的惬意能让人精神面貌焕然一新。另外，“以球会友”也是件乐事，跟球友场上切磋、场下谈心，可令人心情舒畅、神清气爽。</p><p style="margin-top: 20px;">　　好处二：护眼——打乒乓球时，由于球的来往速度飞快，来球落点或近或远，或左或右，或旋转或不转，为了作出准确的判断，多通过眼睛获得球的信息，眼球始终处在高速的运动中，并与大脑进行快速反馈联系。</p><p style="margin-top: 20px;">　　这种对眼睛及视力的调节的独特体育项目，对学业负担过重，长时间近距离看书的中、小学生来说，可以有效地改善眼睛睫状肌的功能，对保护视力、预防近视都有积极作用。</p><p style="margin-top: 20px;">　　好处三：健脑——在所有球类运动项目中，乒乓球的速度是比较快的。由于球体小而轻，攻防转换迅速，它要求运动员必须在最短的时间内对调动视觉、听觉等感觉器官，对变化着的来球做出准确的判断和反应。</p><p style="margin-top: 20px;">　　这种需要勤动脑的特点，能很好地锻炼老年人的反应能力，锻炼人脑对周围事物的灵敏性。所以，打乒乓球可以预防老年人脑痴呆，延缓老年人脑动脉硬化，保持良好的思维记忆力。</p><p style="margin-top: 20px;">　　好处四：助消化——由于打乒乓球消耗的体力很大，可增进食欲。另外，身体不停地来回运动，也能促进肠胃的蠕动。</p><p style="margin-top: 20px;">　　好处五：勤四肢——乒乓球运动不但要求眼要快，手更要疾，而脚步也需迅速移动作出配合，长期锻炼可使上下肢的关节更灵活，腰背部的肌肉也更健壮，整个人的身体机能被充分调动，协调性和灵活性都得到提高，更加充满活力。</p><p style="margin-top: 20px;">　<strong style="margin: 0px; padding: 0px;">　专家提醒</strong></p><p style="margin-top: 20px;"><strong style="margin: 0px; padding: 0px;">　　量力而行，切莫伤身</strong></p><p style="margin-top: 20px;">　<strong style="margin: 0px; padding: 0px;">　心态：</strong></p><p style="margin-top: 20px;"><strong style="margin: 0px; padding: 0px;">　　锻炼为目的，不要太好胜</strong></p><p style="margin-top: 20px;">　　庄礼兴提醒说，乒乓球专业运动员比赛是为了拿奖牌，但对业余爱好者，特别是老年人来说，打乒乓球主要是为了锻炼身体、促进健康。因此，要以平和之心来练球、打球，不要太计较输赢;要注重切磋球艺，在球的来回中寻找乐趣;要重过程而轻结果，做到胜之淡然，失之坦然。</p><p style="margin-top: 20px;"><strong style="margin: 0px; padding: 0px;">　　打法：</strong></p><p style="margin-top: 20px;"><strong style="margin: 0px; padding: 0px;">　　老人体弱者少扣杀、多防守</strong></p><p style="margin-top: 20px;">　　在打法上，如果是年轻力壮，体力充沛的，以锻炼力量、毅力为目的，可选择多奔跑、多起拍扣杀或拉弧圈球的进攻型打法。但老年人或体质较虚弱者应多以增强体质为目的，可选择少移步，少扣杀的防守型打法。</p><p style="margin-top: 20px;">　　如果有慢性胃肠病、经常出现胃部不适或大便烂、容易拉肚子的人，建议练拉弧圈球打法，因为此打法拉球时引拍自后下向前上，上肢连同胸廓往上提升，全身包括内脏也随动作而上提，尤适合有胃下垂、慢性结肠炎等疾患者的练习。</p><p style="margin-top: 20px; text-align: center;"><img alt="常打乒乓球可降“三高”" width="400" height="300" src="http://img.jianke.net/article/201410/451776105-20141014230842926.jpg" style="margin: 0px="0px"  auto; padding: 0px; border: none; font-family: 'microsoft yahei'; display: block;"/></p><p style="margin-top: 20px;">　<strong style="margin: 0px; padding: 0px;">　防伤：</strong></p><p style="margin-top: 20px;"><strong style="margin: 0px; padding: 0px;">　　开打前要充分活动肢体</strong></p><p style="margin-top: 20px;">　　乒乓球与其他体育项目一样是把双刃剑，控制、练习得好有益健康，反之也可影响甚至损伤身体，因此在练习时必须趋利避害，把损伤程度降至最低。比如，打球的场地不能太滑，最好准备一双专业的球鞋，预防滑倒。另外，冬天打球不宜一开始就穿得太少，夏天在有空调设备的场地打球，冷气不宜开得太低。</p><p style="margin-top: 20px;">　　庄礼兴指出，打球过程中最常见的是手臂或大腿肌肉的拉伤，碰到此种情况应该暂停打球，让肌肉恢复正常。预防的办法是打球前要充分活动肢体。腰椎间盘突出症也是常见的较严重的创伤，不少是由于身体协调性不够、硬发力造成的。</p><p style="margin-top: 20px;">　　一旦出现腰椎间盘突出，要停止训练和打球，到医院及时治疗。而有高血压、心脏病史者，打球时强度应循序渐进，注意不能激烈对抗，若出现心跳太快或不适时，应休息或适当减低强度、放慢节奏。</p><p style="margin-top: 20px;">&nbsp;</p><div class="sabrosus" style="margin: 15px="15px"  3px; padding: 3px; height: auto; text-align: center;"></div><div class="art_page" style="margin: 0px; padding: 0px; height: auto; font-weight: bold; line-height: 30px; text-align: right;"></div><div class="art_fun" style="margin: 0px="0px"  0px="0px"  10px; 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徐哥，你这是发的什么语啊？