👨‍⚕️ Dr. BOSS 的聊天室｜ Episode 3 ⚾ 核心肌群：棒球的力量樞紐

👨‍⚕️ Dr. BOSS 的聊天室｜ Dr. Boss’s Chatroom Episode 3 ⚾ 核心肌群：棒球的力量樞紐 Core Muscles: The Power Hub of Baseball --- 「核心，不只是腹肌，而是整個身體的傳導中心。」 “The core is not just abs; it’s the body’s transmission center.” ——Dr. Boss --- 在棒球投球與打擊中， 力量不是從手臂來的，而是從地面經由腿、腰、核心，傳導到手臂。 In pitching and batting, power does not originate from the arms; it travels from the ground through legs and core to the arms. 核心肌群就像一個能量中樞， 穩定它，投球、揮棒才有穩定性與爆發力。 The core acts as an energy hub; a stable core ensures consistent and explosive throws and swings. --- 核心受傷或疲勞，常見症狀： Signs of core fatigue or injury include: 下背緊繃 / Lower back tightness 扭轉動作無力 / Weak rotational movement 投球或擊球後酸痛 / Soreness after pitching or batting --- 核心保護與強化，Dr. Boss 建議： 1️⃣ 旋轉運動訓練 Rotational exercises 使用棒或彈力帶做扭腰動作，模擬投球與揮棒。 Use a bat or resistance band to rotate your torso, simulating pitching and hitting. 2️⃣ 下肢-核心連動 Leg-to-core connection 深蹲、橋式等動作幫助力量從腿傳導到核心。 Squats and bridges help transmit power from legs to core. 3️⃣ 穩定性訓練 Stability training 平衡球或單腿動作，提升核心對抗旋轉力的穩定性。 Use a stability ball or single-leg exercises to enhance core stability against rotational forces. 4️⃣ 恢復與伸展 Recovery & stretch 每次練習後拉伸腰腹、髖屈肌，降低疲勞累積。 Stretch abs, back, and hip flexors post-practice to reduce fatigue buildup. --- 棒球的力量，從腳底開始， 經由核心，傳到肩膀、手肘，再到球棒。 Baseball power starts from the feet, travels through the core, to the shoulders and elbows, and finally to the bat. 核心穩定，動作才自然、球路才穩定。 A stable core makes motions smooth and ball control reliable. --- 今晚，如果你練投球或揮棒， 不妨花 5 分鐘做旋轉與核心激活。 Tonight, after pitching or batting, spend 5 minutes activating and rotating your core. 它不會立刻讓你變強， It won’t make you stronger immediately, 但日積月累，它會讓你打得更穩、更有力。 but over time, it will let you play with more stability and power. — Dr. Boss