課程特色

課程亦適合啲筋超緊的同學 除非是臗關節的窝位太深，令到結構上做不到一字馬 正常一般人輕鬆拉（每日在家投資少量時間做伸展），半年至一年都會落到一字馬 目標 Goals 逐步提升髖屈肌、股四頭肌與內收肌彈性，安全達成一字馬動作。 Gradually increase flexibility of hip flexors, quadriceps, and adductors to safely achieve the splits. 強化核心與髖穩定，減少受傷風險並改善體態。 Strengthen core and hip stability to reduce injury risk and improve posture. 教授正確熱身、進階伸展與恢復技巧，建立持久伸展習慣。 Teach proper warm-ups, progressive stretches, and recovery techniques to build sustainable flexibility habits. 預期效果 Expected Outcomes 增加髖關節與腿部活動幅度，顯著改善劈腿深度。 Increased hip and leg range of motion with noticeable improvement in split depth. 減少肌肉緊張與不適，提升動作控制與身體覺察。 Reduced muscle tension and discomfort, improved motor control and body awareness. 強化相關肌群，提升平衡與協調，支援其他運動或舞蹈訓練。 Stronger supporting muscles, better balance and coordination to support other sports or dance. 適合對象 Suitable Participants 希望達成或改善一字馬、舞蹈、體操、瑜伽動作者。 Those aiming to achieve or improve splits for dance, gymnastics, or yoga. 想提升下肢柔軟度與髖活動度的運動愛好者。 Athletes and fitness enthusiasts seeking better lower-body flexibility and hip mobility. 無重大急性下肢或髖關節傷患者；有舊傷者請先諮詢教練或醫療專業人員。 Individuals without acute lower-limb or hip injuries; those with prior injuries should consult instructor or medical professional first. 可提供一對一或小班指導，依個人狀況調整進度。 One-on-one or small-group instruction available with progress tailored to the individual.