腳軟腰無力，快快跟我做下身及腿部強化運動 ! 適合長者及防止肌肉流失！［Eng Subtitles] Legs and lower body Muscle Training for Seniors

年紀大，肌肉便會流失，如果做適合的肌肉訓練，就可以防止肌肉萎縮及流失。今次我會為大家示範強化下身及腿部運動。
如果做的時候又痛又不舒服就要停，不要勉強！
In this video, Dr. Joe will teach everyone some effective weight training exercises to build muscles for the legs and lower body for seniors.
Remember, if during or after doing the exercises, you feel more pain and discomfort, please consult a doctor for further professional treatments.
#汪家智
#脊醫
#肌肉流失
#廣東話youtuber
#DrJoe健康教室 #伸展
#椎間盤收縮
#做運動
#腿冇力
#強化運動
#長者衰弱症
#drjoewong
#drjoe
#exercise
#weakness
#numbness
#chiropractor
#weaklegs
0:00 介紹 Introduction
0:56 運動一：雙腿踏腳強化運動 Exercise 1: Both legs stepping exercise
3:28 運動二：站立，腳踭及腳趾走路 Exercise 2: Heel walk and toes walk
5:29 運動三：強化臀大肌、臀中肌、腿部外側 Exercise 3: Gluts Max, Gluts Med and IT Band
8:20 運動四：椅子深蹲 Exercise 4: Chair Squat
9:28 運動五：腿外側強化 Exercise 5: Lateral thigh strengthening
10:54 運動六：內收肌群強化 Exercise 6: Adductors Strengthening
12:02 運動七：平躺強化腿部 Exercise 7: Supine leg strengthening
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DISCLAIMER:
This video (including but not limited to its description, comments, and statements made therein) is for informational purposes only. This video is not and is not intended to be a substitute for medical advice. You are advised to obtain professional medical advice or treatment from a qualified medical professional. You are solely at your own risk should you decide to follow or administer any of the treatments shown in this video. If you do so and feel unwell or in pain at any point, please stop immediately and contact a qualified medical professional or visit the nearest hospital emergency department.
Dr. Joseph Wong and [Dr. Joe Wong] do not accept any liability for any losses, injuries, or damages arising from any action that you may take or refrain from taking in reliance of the contents of this video.
免責聲明：
本視頻（包括但不限於其中的描述、評論和陳述）僅供參考及資訊性用途。本視頻不能代替專業的醫療建議，您應向合資格的醫療專業人員尋求專業的建議或治療。若您決定跟從本視頻中的任何治療方法，您將自行承擔風險，如此同時，若你在任何時候感到不適或疼痛，請立即停止並聯繫合資格的醫療專業人員或到訪最近醫院的急診室。
汪家智 和 [Dr. Joe Wong] 不能也不會承擔因您依賴本視頻的內容而採取或沒有採取的任何行動而引致的任何損失、傷害和損害的任何責任。

[@mayso7137]

你好呀汪醫師多謝運動教學加油🙏🙏👍👍👍🙏🙏！

[@drjoewong]

多謝支持

[@gracegreen1181]

Thank you Doctor Joe for your teaching. It is very helpful to me. 👍🙏

[@drjoewong]

Thanks for watching

[@yukharcheung4273]

非常感謝Dr joe 🙏❤❤❤❤上述的簡單又容易做！但係效果非常有效👍👍👍👍

[@drjoewong]

好容易做，不妨試吓啦

[@mandyc.5836]

對長者特別有用呀，謝謝！

[@drjoewong]

為長者而服務，希望幫到大家

[@catcat163]

多謝doctor 分享簡單易做運動🙏🏻

[@drjoewong]

希望幫到你

[@annawong4373]

Thanks Dr. Joe

[@drjoewong]

You’re welcome

[@chengrebecca4082]

🙏❤Dr. Joe越黎越後生

[@drjoewong]

多謝支持

[@Sunshine_Stephanie]

Dr.Joe 👍🏻很好正

[@drjoewong]

太好了，希望幫到你

[@adaleung4566]

多謝 汪醫生教導🙏

[@drjoewong]

希望幫到你

[@DonDon-fp7if]

好多謝Dr.Joe 教導
令我多咗希望

[@drjoewong]

希望幫到你啦

[@appleng530]

多謝示範!

[@drjoewong]

希望幫到你，多做運動身體好

[@user-vp9zn5mx4h]

多謝Dr.Joe

[@drjoewong]

多謝支持

[@dypang3547]

多謝汪医生

[@drjoewong]

🙏🙏🙏🙏

[@lyanazza9293]

好多謝，DrJoe 辛苦了🙏

[@drjoewong]

不辛苦，希望幫到大家

[@adamok4673]

多謝Dr.Joe這個運则簡單，對我現在有膝頭哥痛都可以做到❤

[@drjoewong]

太好了，希望幫到你

[@user-hj5jp4yh9w]

謝謝！Dr wong❤

[@drjoewong]

太好了，希望幫到你

[@user-zz5eb7ke4x]

不錯幾好。簡單合長者做法好記、或有似我D較懶又冇乜時間人做。

[@drjoewong]

每日做少少，就一定有進步

[@kwokhungwong4253]

多謝晒！又學到野👏👏👏

[@drjoewong]

太好了，希望幫到你

[@wanfongchak7887]

又學到野!長知識😊

[@aicheng956]

Dr. Joe, 辛苦你啦，瘦了喎！多謝你的努力趣味化那些運動，我有嚴重的背痛，曾做脊骨減壓手術3,4: 4,5。先排我櫈趁，進了醫院有十天，現在日子好難過。跟住你的運動卻妤緩了許多，謝謝

[@drjoewong]

這些運動主要強化下身及腿部，如果真的有問題可能都係要做物理治療或者要看醫生。

[@skng9922]

😅

[@almightymflo]

謝謝資訊

[@drjoewong]

🙏😍🤣

[@joylove7985]

Thanks so much Dr Joe for showing us a simple and wonderful exercise to strength our lower limb. Very easy and simple way of doing these exercises, in order not to get tired after the exercise ,I will gradually increase the number of times up to what u have suggested . This is definitely a wonderful exercise for me especially my calf get tired and painful after a long walk.

[@drjoewong]

Thanks so much for your support

[@joylove7985]

I thoroughly enjoyed the exercises you have shown. I am a Cantonese and this channel is super good. I have forward to my friends and family members.

[@hugomom5223]

我是雙腳肌肉流失的長者，我會依著你之教導去做，感激🙏

[@drjoewong]

好的，希望幫到你

[@sasahu7335]

黃醫師，你好、近日睇到你的視頻，講得非常好，好清晰👍👍，我兩隻腳唔舒服已經有一年半了，也唔知道要去睇咩科，我今年51歲，就係兩隻腳的漆頭對下的下一條直骨日日都好滾熱🔥，係滾熱又不算是痛，同埋呢年半來下支好無力，是什麼原因？黃醫師，你有咁多專業的水平，可不可以俾到我指引同教導？我唔知要點做好，去睇過幾次普通醫生又冇開藥俾我，我好無奈，易家拖拖下已經一年半了，日日都好擔心，黃醫師，我見你的視頻都好專業同埋見到你的確好有情有覆你的粉絲，我都會分享你的短視頻俾我的同事兼朋友，訂閱.支持你，等待你的回覆

[@drjoewong]

卓妍感覺是神經線的問題，首先要做一個磁力共振看一看有沒有神經線手壓，特別是腰椎狹窄或椎間盤突出症。一定要找出原因，才可以醫治問題。

[@tzemeiwong4230]

Thank you Dr. Ho. Maybe a sporty pants would be more comfortable for you to do this demo.

[@drjoewong]

Yes! I should next time

[@yiewkinping9589]

汪医师可不可出一期針对腓骨肌肉萎缩症这个遗传病锻练肌肉的方法？谢谢您

[@drjoewong]

可以，下一次下一條片

[@joyip335]

🙏🙏👍👍💖💖

[@drjoewong]

🥰

[@cy8166]

Dr. Joe, I’ve pain at the back of my both knees due to Baker’s cysts. Could you show us some exercises for Baker’s cysts please? Thank you very much!!

[@drjoewong]

Yes sur, baker cysts happens because there’s swelling in the knee joint. You need to check the knee first, then massage the posterior knee area every day for good results

[@estherlin744]

Dr Joe 可以分亨向后伸长运动的视频给我吗？ 謝谢你

[@drjoewong]

好的，下次

[@louisawong7238]

Dr. Joe, 請問上述運動適合在睡前做嗎？謝謝！🙏🙏🙏

[@drjoewong]

可以

[@runracefast1560]

Dr Joe ，如果老人家中新冠後突然明顯不能上巴士果下力上唔到，請問係邊啲肌肉有問題，要做什麼運動？謝謝❤

[@drjoewong]

一定要強化核心肌肉，及腿部肌肉

[@runracefast1560]

@@drjoewong 謝謝您，好感激你每一次都一定覆我哋～有冇邊條片跟住做有效？

[@yiewkinping9589]

汪医生您好！我是腓骨肌肉萎缩症遗传病的患者，清問你教的这些脚部肌力运动 ，对我的脚病有帮助吗？

[@drjoewong]

可以，我遲啲拍一條片

[@user-ph8js2wc2y]

老師你好，如果有開婹椎可以做這個運動嗎？請老師指點

[@drjoewong]

如果腰椎有問題就要小心，正常應該沒有影響。

[@waymakergod]

Dr joe请问tethered cord sysdrome adult可以做这个运动吗？

[@drjoewong]

可以慢慢來做，其實這些運動可以強化身體特別下腰椎及腿部

[@jiangchen7237]

Hi Dr. Joe
一般的骨刺 or 椎骨狹窄，影響到神經線，係咪一定要照 xray 才能分辨出來?

[@drjoewong]

X光可以準確地看到骨刺，但是是否真的狹窄其實最好的方法是用磁力共振，因為他可以看清楚附近的韌帶、椎間盤、及有否滑脫的情況。

[@kittywaichunhui1041]

無得頂一流

[@drjoewong]

希望幫到大家

[@kittywaichunhui1041]

一流無得頂

[@drjoewong]

要做運動啊