【59歲羽球健身日記】#1：坐著拉一拉，腰背無牽掛！

每天一招，十六天養成羽球硬實力
第一彈，送給腰背常年不爽快的你我他

不少人，包括我自己，曾飽受背部酸痛的困擾。好消息是：從我把這個“坐拉”動作納入訓練之後，真的有了明顯改善。

視頻亮點：

坐在拉力器前，雙手拉杆至胸口

簡單動作，卻能精準鍛煉背部、肩膀、手臂三大區域

不求花哨，隻求紮實

最後還有一個小彩蛋：勝利的微笑和輕輕握拳的動作

這個26秒的動作，不保證你立刻告別背痛，但它值得你每天投入半分鍾試試看。特別是打羽毛球的朋友們，我們的力量輸出、轉身、防守都和背部脫不了關係。

英文原標題與簡介：

Bye-Bye Back Pain: The Seated Pull That Works at 59
In this 26-second clip, I’m sitting down and pulling the bar toward my chest, which is supported by a vertical stand. Simple move — but surprisingly effective. It targets the back, shoulders, and arms.
A lot of us have struggled with back pain — myself included. But since incorporating this into my routine, I feel real relief. Will it guarantee a pain-free back? Maybe. But it’s definitely worth the 26 seconds. Watch to the end for my signature finish: a confident smile and a small fist of victory.
If Donald can do it — at 59, while protecting his joints and moving like an eagle in the air — you can do it too, at any age. No private coach. Just real discoveries over time.
Start early. Start now.

明日預告：

明天我們來練練“下拉”的那一招，也是為力量蓄勢的關鍵武器，敬請期待 #2