Thera-Band Thera-Tubing Instruction Manual

使用說明 Instruction Manual
簡介
Introduction
Thera-Band練力帶作為漸進式阻力訓練始祖已超過25年，經科研實證
它有效增強肌力、活動能力及減少關節痛 1,2,3 。使用Thera-Band可達
到復康、改善長者生活、增強運動表現及輔助治療慢性疾病，用途廣
泛。它用採用天然乳膠製造，並以不同顏色代表阻力級數，有效循序
漸進達到訓練目的。
Recognized as the original system of progressive resistance for over 25
years, Thera-Band® elastic resistance has been proven to increase
strength, mobility and function, as well as reduce joint pain 1,2,3 .
Evidence-based exercise programs utilizing
rehabilitate injuries, improve the functional ability of older adults, improve
athletic performance, and aid in treating many chronic diseases.
Thera-Band® resistance bands are made of natural rubber latex, they are
easily recognized by the trademark Thera-Band® colors which provides
positive reinforcement and feedback for gauging results.
安全須知
Product Safety
• 確保練力帶在使用前已安全地固定在穩定的物件或裝置上。
•
請勿過度伸展練力帶至超過原本長度的3倍，如12吋(30cm)不可拉
至超過36吋(90cm)。
• 不正確使用練力帶可導致受傷。
• 避免進行有可能使練力帶向頭部反彈而令眼晴或頭部受傷之動作。
如需進行這些動作，請佩戴眼部護具。
• 完成任何動作後一兩天內肌肉或會感到酸痛。如疼痛持續3-4天，
請諮詢醫生或治療師，切勿在疼痛時進行練習。
•
避免練力帶接觸尖物。請在練習前除掉指環。留意指甲是否過長或
過尖。
• 使用練力帶訓練前請諮詢您的醫生。
• 你的復康/訓練專員應製訂符合你個人需要及能力的訓練方案。
• Thera-Band練力帶並非玩具；讓小童使用前請諮詢醫生。
•
如你在進行任何練力帶動作時感到劇痛、氣促或暈眩，請立即停止
訓練及聯絡你的醫護人員。
• Be sure the resistance band is securely anchored to a sturdy object
or attachment before using.
• Do not overstretch bands or tubing by more than 3 times its resting
length. Example: a 12" (30 cm) band should not be stretched to more
than 36" (90 cm) total length.
• Use of any products described in this manual can cause serious injury
when not used properly.
• Avoid exercises that involve stretching the Thera-Band resistance
bands or tubing in such a fashion that they may snap toward the head
and cause injury to the head or eyes,If these types of exercises are
prescribed, protective eyeware should be worn.
• As with any exercise program, muscle soreness may be experienced
over the first few days. If your pain should persist for more than 3 or 4
days, consult your physician or therapist. Do not exercise while
experiencing pain.
™
• Protect the Thera-Band resistance band or tubing by keeping it away
from sharp objects. Remove rings from the fingers before using the
resistance bands or tubing. Be aware of long, sharp fingernails.
• Always consult your physician before beginning an exercise program.
• Your rehabilitation or exercise professional should help develop an
individualized program to meet your needs and abilities.
• Thera-Band resistance bands are not toys; consult a physician before
allowing children to exercise.
• If you experience sharp pain, shortness of breath, dizziness or
lightheadedness with any of these exercises, stop immediately and
contact your healthcare provider.
• 採用醫生或治療師建議的動作組數及重覆次數。每組之間應稍作休
息。
•
進行適當的熱身及緩和運動。
Thera-Band bands
•
動作應可在控制範圍及保持緩慢。你不應該感到難以控制；切勿讓
練力帶反彈。
• 呼吸應該保持平穩。在每次用力時呼氣。不要緊閉呼吸。
• 如你能把動作輕鬆完成3組、 每組10至15下，請跳至下一個阻力級數
。
• Use the band or tubing prescribed by your physician or therapist for
the prescribed sets and repetitions. Rest between sets.
• Include proper warm-up and cool-down activities with your elastic
resistance training program.
• Perform all exercises in a slow and controlled manner. At no time
should you feel "out of control"; Do not allow the band or tubing to snap
back.
• Breathe evenly while performing these exercises. Exhale during the
more difficult phase of the repetition. Don't hold your breath.
• Progress to the next color band when you are able to easily complete
the 3 sets of 10 to 15 repetitions.
Caring for Elastic Bands and Tubing
•
請存放在陽光不能直接照射的地方或極端天氣。
• 如練力帶變黏，請以溫和肥皂及水清潔，平放晾乾，然後擦上爽身
粉/嬰幼兒爽身粉/玉米粉。
• 經常在使用前檢查練力帶是否有細小裂痕或刺孔等可能使它斷裂的
情況。如有發現請棄掉及更換新的練力帶。
• Store all resistance bands and tubing out of direct sunlight and away
from extreme temperatures.
• If the bands or tubing becomes sticky, clean with mild soap and water,
dry flat, and then dust with talcum powder.
• Always examine the resistance band before use for small nicks, tears,
or punctures that may cause the band to break. If you find any flaws,
discard the product and replace before performing any exercises.
Reference
1. Jette AM et al. 1999. Exercise—It's never too late: The Strong for Life Program. Am J Public Health: 89(1):66-72.
2. Mikesky AE et al. 1994. Efficacy of a home-based training program for older adults using elastic tubing. Europ J Appl Physiol : 69:316-320.
3. Topp R. et al. 2002. The effect of dynamic versus isometric resistance training on pain and functioning among adults with osteoarthritis of the knee. Arch Phys Med Rehabil: 83:1187-1195.
實用技巧
Practical Exercise Tips
保養練力帶
握帶方法
Handling, Connecting Thera-Band® Resistance Bands
練力帶必與牢固地繫於手中或足部，防止滑走及受傷。需要時可環繞
多圈幫助固定。切勿在未繫穩前進行動作。
Your elastic band or tubing should be securely attached to your hand
or foot before use to avoid slippage and possible injury. "Double
wrapping" the band may help secure it to your hand or foot. Never
exercise with the band or tubing unlessit is wrapped around your hand.
1. 手握法 Grip Wrap 2. 手掌環繞 Palm Wrap
3. 弄成圈 Creating Loops
4. 下肢 For Lower Body
足踝環繞 Ankle Wrap
腳掌環繞 Foor Wrap