{"id":6147,"date":"2026-02-26T20:00:00","date_gmt":"2026-02-26T12:00:00","guid":{"rendered":"https:\/\/ricofitlab.com\/?p=6147"},"modified":"2026-02-28T11:50:03","modified_gmt":"2026-02-28T03:50:03","slug":"why-leg-strength-becomes-increasingly-important-as-we-age","status":"publish","type":"post","link":"https:\/\/ricofitlab.com\/zh\/why-leg-strength-becomes-increasingly-important-as-we-age\/","title":{"rendered":"\u817f\u90e8\u529b\u91cf\u70ba\u4f55\u96a8\u8457\u5e74\u9f61\u589e\u9577\u8b8a\u5f97\u8d8a\u4f86\u8d8a\u91cd\u8981\uff1f"},"content":{"rendered":"
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\"\"<\/figure>\n\n
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  • \u5f9e\u6905\u5b50\u7ad9\u8d77\u4f86<\/li>\n\n
  • \u884c\u8d70\u53ca\u4e0a\u843d\u6a13\u68af<\/li>\n\n
  • \u63d0\u8457\u65e5\u5e38\u7528\u54c1<\/li>\n\n
  • \u4e0a\u4e0b\u8eca<\/li>\n\n
  • \u7dad\u6301\u826f\u597d\u59ff\u52e2\u5730\u9577\u6642\u9593\u7ad9\u7acb<\/li>\n<\/ul>\n\n

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    \u7dad\u6301\u80a1\u56db\u982d\u808c\uff08quadriceps\uff09\u3001\u5927\u817f\u5f8c\u808c\uff08hamstrings\uff09\u53ca\u81c0\u90e8\uff08glutes\uff09\u808c\u8089\u7684\u529b\u91cf\uff0c\u6709\u52a9\u9577\u8005\u66f4\u5b89\u5168\u3001\u81ea\u4fe1\u5730\u5b8c\u6210\u65e5\u5e38\u6d3b\u52d5\u3002<\/p>\n\n

    \"\"<\/figure>\n\n
    \u00a0<\/h6>\n
    \u5f37\u58ef\u817f\u90e8\u53ef\u964d\u4f4e\u8dcc\u5012\u98a8\u96aa<\/strong><\/h6>\n\n

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    \"\"<\/figure>\n\n
    \u00a0<\/h6>\n
    \u817f\u90e8\u529b\u91cf\u6709\u52a9\u4fdd\u8b77\u95dc\u7bc0\u5065\u5eb7<\/strong><\/h6>\n\n

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    \u5f37\u5316\u95dc\u7bc0\u5468\u908a\u808c\u8089\u6709\u52a9\uff1a<\/p>\n\n

      \n
    • \u63d0\u5347\u95dc\u7bc0\u7a69\u5b9a\u5ea6<\/li>\n\n
    • \u6e1b\u8f15\u95dc\u7bc0\u75bc\u75db<\/li>\n\n
    • \u6539\u5584\u52d5\u4f5c\u63a7\u5236\u80fd\u529b<\/li>\n\n
    • \u652f\u6301\u8edf\u9aa8\u5065\u5eb7<\/li>\n<\/ul>\n\n

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      \"\"<\/figure>\n\n
      \u00a0<\/h6>\n
      \u4e0b\u80a2\u529b\u91cf\u6709\u52a9\u7dad\u6301\u9aa8\u9abc\u5065\u5eb7<\/strong><\/h6>\n\n

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      \u6b64\u5916\uff0c\u5f37\u58ef\u7684\u808c\u8089\u4ea6\u80fd\u5728\u8dcc\u5012\u6642\u6e1b\u5c11\u885d\u64ca\u529b\uff0c\u63d0\u4f9b\u984d\u5916\u4fdd\u8b77\u3002<\/p>\n\n

      \"\"<\/figure>\n\n
      \u00a0<\/h6>\n
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      \u4e0b\u80a2\u808c\u7fa4\u5c6c\u65bc\u4eba\u9ad4\u6700\u5927\u808c\u7fa4\u4e4b\u4e00\uff0c\u5c0d\u8840\u7cd6\u8abf\u7bc0\u3001\u4ee3\u8b1d\u5065\u5eb7\u53ca\u80fd\u91cf\u6d88\u8017\u5177\u6709\u91cd\u8981\u4f5c\u7528\u3002<\/p>\n\n

      \u900f\u904e\u808c\u529b\u8a13\u7df4\u7dad\u6301\u808c\u8089\u91cf\u6709\u52a9\uff1a<\/p>\n\n

        \n
      • \u63d0\u5347\u5fc3\u8840\u7ba1\u529f\u80fd<\/li>\n\n
      • \u5354\u52a9\u9ad4\u91cd\u7ba1\u7406<\/li>\n\n
      • \u63d0\u5347\u6574\u9ad4\u8eab\u9ad4\u6d3b\u52d5\u80fd\u529b<\/li>\n\n
      • \u6539\u5584\u80f0\u5cf6\u7d20\u654f\u611f\u5ea6<\/li>\n<\/ul>\n\n

        \u9019\u986f\u793a\u817f\u90e8\u529b\u91cf\u4e0d\u50c5\u5f71\u97ff\u6d3b\u52d5\u80fd\u529b\uff0c\u4ea6\u5c0d\u6574\u9ad4\u5065\u5eb7\u6709\u6df1\u9060\u7684\u5f71\u97ff\u3002<\/p>\n\n

        \"\"<\/figure>\n\n
        \u00a0<\/h6>\n
        \u5982\u4f55\u96a8\u8457\u5e74\u9f61\u589e\u9577\u5b89\u5168\u5730\u7dad\u6301\u817f\u90e8\u529b\u91cf<\/strong><\/h6>\n\n

        1. \u512a\u5148\u9032\u884c\u529f\u80fd\u6027\u52d5\u4f5c\u8a13\u7df4
        <\/strong>\u6a21\u64ec\u65e5\u5e38\u6d3b\u52d5\u7684\u52d5\u4f5c\u7279\u5225\u6709\u6548\uff0c\u4f8b\u5982\uff1a<\/p>\n\n

          \n
        • \u5f9e\u6905\u5b50\u5750\u8d77\u7ad9\u7acb \uff08Sit-to-stand\uff09<\/li>\n\n
        • \u53f0\u968e\u4e0a\u8e0f<\/li>\n\n
        • \u8f14\u52a9\u6df1\u8e72<\/li>\n\n
        • \u5f13\u6b65\uff08\u53ef\u6309\u9700\u8981\u8abf\u6574\uff09<\/li>\n<\/ul>\n\n

          \u9019\u4e9b\u8a13\u7df4\u80fd\u76f4\u63a5\u63d0\u5347\u65e5\u5e38\u751f\u6d3b\u6240\u9700\u7684\u529b\u91cf\u53ca\u4fe1\u5fc3\u3002<\/p>\n\n

          2. \u6bcf\u9031\u8a13\u7df4 2\u20133 \u6b21
          <\/strong>\u898f\u5f8b\u6027\u6bd4\u5f37\u5ea6\u66f4\u91cd\u8981\u3002\u6301\u7e8c\u7684\u4e2d\u7b49\u5f37\u5ea6\u963b\u529b\u8a13\u7df4\u5df2\u80fd\u5e36\u4f86\u986f\u8457\u7684\u6539\u5584\u3002<\/p>\n\n

          3. \u7d50\u5408\u529b\u91cf\u53ca\u5e73\u8861\u8a13\u7df4<\/strong>
          \u52a0\u5165\u5e73\u8861\u8a13\u7df4\u53ef\u9032\u4e00\u6b65\u964d\u4f4e\u8dcc\u5012\u98a8\u96aa\uff0c\u63d0\u5347\u6d3b\u52d5\u4fe1\u5fc3\u3002<\/p>\n\n

          \u52d5\u4f5c\u4f8b\u5982\uff1a<\/p>\n\n

            \n
          • \u6709\u652f\u6490\u7684\u55ae\u8173\u7ad9\u7acb<\/li>\n\n
          • \u8173\u8ddf\u8173\u5c16\u884c\u8d70 \uff08Heel-to-toe walk\uff09<\/li>\n\n
          • \u91cd\u5fc3\u8f49\u79fb\u7df4\u7fd2<\/li>\n<\/ul>\n\n

            4. \u5faa\u5e8f\u6f38\u9032<\/strong>
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            \"\"<\/figure>\n\n
            \u00a0<\/h6>\n
            \u7e3d\u7d50<\/strong><\/h6>\n\n

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            \u597d\u6d88\u606f\u662f\uff0c\u6539\u5584\u96a8\u6642\u90fd\u53ef\u4ee5\u767c\u751f\u3002\u5373\u4f7f\u6bd4\u8f03\u665a\u624d\u958b\u59cb\u9032\u884c\u808c\u529b\u8a13\u7df4\uff0c\u4e5f\u80fd\u5728\u808c\u529b\u3001\u6d3b\u52d5\u80fd\u529b\u8207\u81ea\u4fe1\u5fc3\u65b9\u9762\u7372\u5f97\u986f\u8457\u63d0\u5347\u3002<\/p>\n\n

            \u900f\u904e\u7c21\u55ae\u800c\u6301\u7e8c\u7684\u4e0b\u80a2\u8a13\u7df4\uff0c\u65e5\u5e38\u6d3b\u52d5\u6703\u8b8a\u5f97\u66f4\u8f15\u9b06\uff0c\u6709\u52a9\u9577\u671f\u7dad\u6301\u81ea\u4e3b\u751f\u6d3b\u80fd\u529b\u3002<\/p>\n\n

            \u5982\u679c\u60a8\u4e0d\u77e5\u9053\u5982\u4f55\u958b\u59cb\uff0c\u5c08\u696d\u7684\u6559\u7df4\u6307\u5c0e\u80fd\u78ba\u4fdd\u8a13\u7df4\u5b89\u5168\u3001\u6709\u6548\u4e26\u7b26\u5408\u500b\u4eba\u9700\u6c42\u3002<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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            \n\t\t\t\t\t\t\t\t\t

            References<\/strong><\/p>\n

            <\/p>\n

              \n
            1. Cruz-Jentoft AJ et al. (2019). Sarcopenia: revised European consensus on definition and diagnosis.<\/em> Age and Ageing.<\/li>\n\n
            2. Sherrington C et al. (2019). Exercise for preventing falls in older people.<\/em> British Journal of Sports Medicine.<\/li>\n\n
            3. Fransen M et al. (2015). Exercise for osteoarthritis of the knee.<\/em> Cochrane Database of Systematic Reviews.<\/li>\n\n
            4. Watson SL et al. (2015). Resistance training and bone density in older adults.<\/em> Sports Medicine.<\/li>\n\n
            5. American College of Sports Medicine (ACSM). Exercise guidelines for older adults.<\/em><\/li>\n<\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

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