呼吸機制更清楚

本課程帶你完整理解呼吸如何在身體中運作，包括肋骨動作、膈肌功能、核心壓力調控與張力形成等關鍵機制。許多人姿勢不良、核心不穩、下背緊繃、代償過多，其實都源自於呼吸模式的錯位。

方法流程能落地

你會學到如何快速觀察呼吸型態、精準找到高張肌群、判斷核心是否過度用力與盆底是否失衡，並用呼吸技巧、動作引導與張力調整協助改善。這些方法可直接用於私人訓練、團課、臨床場景或自我訓練中，完全不需要昂貴器材。

康復訓練一次整合多元，開啟身體智慧

呼吸不是獨立技巧，而是貫穿動作、穩定、力量與修復的核心主軸。本課將呼吸與康復訓練整合成一套可跨場景使用的方法模型，從暖身、動作學習、張力管理到功能恢復皆能運作。

David Miao 苗振

David Miao(苗振), 諾亞第運動康復學院院長，是華語世界醫健結合理念的先行者之一，同時也是亞洲健身與康復領域的頂尖專家。他師從國家健美隊總教練楊敬民老師，深耕行業超過20年，積累了豐富的實踐經驗和教學成果。他曾作為特邀運動康復專家，受邀在麻省理工學院、華盛頓大學和哈佛大學等世界頂尖學府授課，成為首位獲此殊榮的運動康復教練。

課程大綱

79 Chapters · 79 Lessons

  1. 1
    1. 課程開篇 Free preview
  2. 2
    1. 胸式與腹式呼吸的差異 Free preview
  3. 3
    1. (Included in full purchase)

      逆腹式呼吸的應用與注意事項

  4. 4
    1. (Included in full purchase)

      呼吸模式選擇

  5. 5
    1. (Included in full purchase)

      口呼吸的注意事項

  6. 6
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      呼吸方式的情境選擇

  7. 7
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      呼吸的本質：動態壓強變化

  8. 8
    1. (Included in full purchase)

      多視角解讀呼吸

  9. 9
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      從詞彙理解呼吸的功能邏輯

  10. 10
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      呼吸的數據解析

  11. 11
    1. (Included in full purchase)

      解析肌肉持續緊張的原因

  12. 12
    1. (Included in full purchase)

      機械性緊繃和保護性張力之間的區別

  13. 13
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      安全感缺失與肌肉緊張的聯繫

  14. 14
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      通過呼吸實現神經系統的有效降壓

  15. 15
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      從呼吸到心率：揭示你身體緊張的深層密碼

  16. 16
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      呼吸頻率與頸椎

  17. 17
    1. (Included in full purchase)

      仰頭困難的背後：你的腳踝崴傷“後遺症”還沒好

  18. 18
    1. (Included in full purchase)

      頸椎問題的根源在腳下？解鎖身體穩定性的關鍵訓練

  19. 19
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      從體溫到安全感：解讀身體信號背後的健康密碼

  20. 20
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      從冰冷足跟到溫暖激活：一個關於足部功能與神經放鬆的康復實例

  21. 21
    1. (Included in full purchase)

      呼吸的魔力：用“573呼吸法”解鎖身體的保護性緊張

  22. 22
    1. (Included in full purchase)

      保護性張力vs機械性緊張：如何識別真正的肌肉緊張根源

  23. 23
    1. (Included in full purchase)

      25歲活出52歲的僵硬：凍結肩與呼吸功能障礙的年輕化趨勢

  24. 24
    1. (Included in full purchase)

      手臂抬不起？別只盯著肩膀，問題可能出在你的腳和髖！

  25. 25
    1. (Included in full purchase)

      瑜伽老師的肩袖損傷：如何快速鑑別“真”肩痛與“假”肩痛

  26. 26
    1. (Included in full purchase)

      從摸不到地到心率異常：站坐躺三體位評估法揭示複合問題根源

  27. 27
    1. (Included in full purchase)

      骶髂功能恢復中的呼吸輔助策略

  28. 28
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      呼吸與交感神經的關係

  29. 29
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      交感神經與副交感神經

  30. 30
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      呼吸肌VS穩定肌

  31. 31
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      呼吸系統的自動選擇

  32. 32
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      膈肌與內臟

  33. 33
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      吸氣與關節穩定

  34. 34
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      髖策略、踝策略及邁步策略

  35. 35
    1. (Included in full purchase)

      人體對策略的選擇

  36. 36
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      姿勢策略與呼吸策略

  37. 37
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      姿勢策略出錯後會發生什麼

  38. 38
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      瑜伽體式之工具與人

  39. 39
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      松與緊

  40. 40
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      血氧飽和度監測

  41. 41
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      呼吸在日常生活中的運用與相關誤區

  42. 42
    1. (Included in full purchase)

      久治不愈的婦科疾病，其實都跟腳有關係

  43. 43
    1. (Included in full purchase)

      能夠改善高血壓的訓練動作，在家都能練

  44. 44
    1. (Included in full purchase)

      血氧飽和度和呼吸頻率的數據解析

  45. 45
    1. (Included in full purchase)

      呼吸肌與穩定肌之間的關係

  46. 46
    1. (Included in full purchase)

      警惕這種現象：肺活量高但其它功能差

  47. 47
    1. (Included in full purchase)

      別再認為高血壓是老年人的專利！年輕人也可能有高血壓

  48. 48
    1. (Included in full purchase)

      測試髖關節前後方是否被過度拉鬆弛的方法

  49. 49
    1. (Included in full purchase)

      “坐不住”的代價：從坐骨功能失常到高血壓與婦科問題

  50. 50
    1. (Included in full purchase)

      壓差小，隱患大：從血壓讀懂你的內臟健康與情緒密碼

  51. 51
    1. (Included in full purchase)

      從嬰兒爬行到成人健康：早期發育對身體的深遠影響

  52. 52
    1. (Included in full purchase)

      解讀身體緊張與成癮行為的深層關聯

  53. 53
    1. (Included in full purchase)

      壓差與內臟健康：為什麼血壓差過小容易長子宮肌瘤和囊腫

  54. 54
    1. (Included in full purchase)

      從因到果的反轉：運動康復20年實踐中因果關係的不斷疊代

  55. 55
    1. (Included in full purchase)

      骨盆與呼吸的關聯：為什麼95%的人都卡在吸氣位

  56. 56
    1. (Included in full purchase)

      骨盆位置與全身健康：一位馬來西亞學員的康復案例解析

  57. 57
    1. (Included in full purchase)

      當骨盆“卡死”：一個動作解鎖髖關節，改善呼吸與腸道健康

  58. 58
    1. (Included in full purchase)

      從嘴唇白到唇紅齒白：用足部內側支撐解鎖盆底肌與呼吸功能

  59. 59
    1. (Included in full purchase)

      為什麼漏尿？揭秘壓腿、瑜伽與現代久坐生活方式的盆底肌陷阱

  60. 60
    1. (Included in full purchase)

      腹壓的平衡藝術：膈肌、腹肌與盆底肌的協同之道

  61. 61
    1. (Included in full purchase)

      腹肌的雙重功能：為何八塊腹肌不等於良好呼吸

  62. 62
    1. (Included in full purchase)

      健身的誤區：從打地鼠訓練到內臟壓迫的連鎖反應

  63. 63
    1. (Included in full purchase)

      好身材的代價：為何你的普拉提和仰臥起坐可能正在毀掉盆底肌

  64. 64
    1. (Included in full purchase)

      女子重訓為何容易當場漏尿？從氣沉丹田到盆底肌真相

  65. 65
    1. (Included in full purchase)

      盆底肌功能

  66. 66
    1. (Included in full purchase)

      內臟到底有多重？為什麼腹肌才是真正托內臟的肌肉

  67. 67
    1. (Included in full purchase)

      盆底肌的三層秘密：為何有意識的鍛鍊往往練錯了肌肉

  68. 68
    1. (Included in full purchase)

      盆底肌的快肌和慢肌

  69. 69
    1. (Included in full purchase)

      漏尿和内压与外压的关系

  70. 70
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      大腦與內臟

  71. 71
    1. (Included in full purchase)

      凱格爾與盆底肌

  72. 72
    1. (Included in full purchase)

      拯救盆底肌的關鍵

  73. 73
    1. (Included in full purchase)

      漏尿的現場評估

  74. 74
    1. (Included in full purchase)

      盆底肌訓練實操①

  75. 75
    1. (Included in full purchase)

      盆底肌訓練實操②

  76. 76
    1. (Included in full purchase)

      快波睡眠與慢波睡眠

  77. 77
    1. (Included in full purchase)

      解決睡眠問題的訓練

  78. 78
    1. (Included in full purchase)

      呼吸是科學不是玄學

  79. 79
    1. (Included in full purchase)

      現場問答

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