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[女款特惠商品](https://www.nike.com/tw/w/womens-sale-3yaepz5e1x6) - [鞋款](https://www.nike.com/tw/w/womens-sale-shoes-3yaepz5e1x6zy7ok) - [服飾](https://www.nike.com/tw/w/womens-sale-apparel-3yaepz5e1x6z6ymx6) - [配件與裝備](https://www.nike.com/tw/w/womens-sale-accessories-equipment-3yaepz5e1x6zawwpw) - [兒童款特惠商品](https://www.nike.com/tw/w/kids-sale-3yaepzv4dh) - [鞋款](https://www.nike.com/tw/w/kids-sale-shoes-3yaepzv4dhzy7ok) - [服飾](https://www.nike.com/tw/w/kids-sale-apparel-3yaepz6ymx6zv4dh) - [配件與裝備](https://www.nike.com/tw/w/kids-sale-accessories-equipment-3yaepzawwpwzv4dh) - 依運動項目選購 - [足球](https://www.nike.com/tw/w/sale-soccer-1gdj0z3yaep) - [跑步](https://www.nike.com/tw/w/sale-running-37v7jz3yaep) - [籃球](https://www.nike.com/tw/w/sale-basketball-3glsmz3yaep) - [健身與訓練](https://www.nike.com/tw/w/sale-training-gym-3yaepz58jto) - [網球](https://www.nike.com/tw/w/sale-tennis-3yaepzed1q) - [SNKRS](https://www.nike.com/tw/launch) Cancel 取消 熱門搜尋字詞 [nikeskims](https://www.nike.com/tw/w?q=nikeskims&vst=nikeskims)[pegasus 42](https://www.nike.com/tw/w?q=pegasus%2042&vst=pegasus%2042)[air force 1](https://www.nike.com/tw/w?q=air%20force%201&vst=air%20force%201)[籃球鞋](https://www.nike.com/tw/w?q=%E7%B1%83%E7%90%83%E9%9E%8B&vst=%E7%B1%83%E7%90%83%E9%9E%8B)[ja3](https://www.nike.com/tw/w?q=ja3&vst=ja3)[dunk](https://www.nike.com/tw/w?q=dunk&vst=dunk)[acg](https://www.nike.com/tw/w?q=acg&vst=acg)[mind](https://www.nike.com/tw/w?q=mind&vst=mind) [](https://www.nike.com/tw/favorites "最愛")[](https://www.nike.com/tw/cart "購物車商品: 0") # 適合自己的恢復方式 ##### 指導 上一次更新：2020年11月4日 來自 Nike Training 的建議  ## 花點時間讓身心獲得真正的休息 恢復指的不只是讓肌肉在經過激烈健身運動的摧殘後獲得放鬆。澳洲天主教大學行為健康科學院副教授 Shona Halson 認為：「身心同時獲得休息時，恢復才能發揮真正的價值。」可以是賴在沙發上輕鬆看個節目、下廚煮頓飯、和朋友聊聊天，或是看本書，只要對你有效就好了。 ## 「身心同時獲得休息時，恢復才能發揮真正的價值。」 澳洲天主教大學副教授 Shona Halson Halson 認為，想要找到有益身心的恢復方式有兩個關鍵。首先，確認身體在這過程中是放鬆的，她表示：「每個人都認為瑜伽是很好的恢復方法，而和緩瑜伽尤其理想，因為它有助你維持柔軟度和動作幅度，也有助於傷害預防。不過，帶有難度的瑜伽課程會讓體溫升高，其實會對整個身心系統帶來生理壓力，因此不能將它視為一種恢復方式。」 你流汗了？心跳加速了？那這種情況下其實身體並沒有獲得恢復。體能挑戰就留給健身的日子，休息日就讓你的身心系統獲得真正的休息。不愛修復瑜伽，也可以在家附近走個 15 分鐘，有院子的話就出去走走放鬆一下，或是待在室內20 分鐘 power nap。 ## 「問問自己：做這件事情的時候，是否覺得放鬆，內心感到平靜？這樣才是個有效的恢復策略。」 澳洲天主教大學副教授 Shona Halson 有效恢復的第二個要素是讓心情放鬆，要訣就是選擇自己真正樂在其中的事情，而不只是因為它「感覺應該」是個照顧自己的好方法。Halson 說：「從事某項活動時沒有感到心情很好，活動結束時還覺得鬆了口氣，那麼它對你來說就不是個好的恢復方法，因為它並沒有讓你的心靈得到休息。問問自己：做這件事情的時候，是否覺得放鬆，內心感到平靜？這樣才是個有效的恢復策略。」如果就是無法靜下心來，可以試著聽聽主題吸引你的 Podcast 節目，或是畫畫，或是花點時間在電話上和朋友好好聊聊天。 要找到適合自己的恢復方式，務必記得要先嘗試看看各種不同的方式，留意在過程中身體是否平靜、自己是否樂在其中。沒有的話，就跳過這個方法，試試別的，直到找到對自己有效的方式為止。 養成恢復的習慣，騰出時間透過讓你真心放鬆的方式來恢復。不知道如何著手的話，可試試 Nike 教練 Alex Silver-Fagan 很受歡迎的 NTC 緩和瑜伽課程，因為這個練習不到 20 分鐘，就能快速讓人達到放鬆的效果。今天晚上就試試看吧！無論你個人是喜歡和緩瑜伽，還是其他的恢復方式，都要好好嘉許自己有讓身心得到應得的休息。 ### 加入 Nike Training Club 參考全球頂尖的專家和訓練員建議，保持活力充沛、身心健康。 [下載](https://smart.link/5deaab27fce3c)  ### 加入 Nike Training Club 參考全球頂尖的專家和訓練員建議，保持活力充沛、身心健康。 [下載](https://www.nike.com/tw/ntc-app) 初始發布：2020年8月2日 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) ## 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) ## 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) ## 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) 台灣 - 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