2009-5-9 02:05
Ｋｗａｎ∼
大家相信坐在電腦前也可以運動嗎?
大家相信坐在電腦前也可以運動嗎?身體非常重要 千萬不要輕忽 天天勤做 身體棒棒
第一式：肩膀運動
[img]http://farm4.static.flickr.com/3244/3500787864_45421d2eb7_o.jpg[/img]
1.身體坐正，全身放鬆。兩手自然下垂。
...兩肩緩慢上舉，儘量貼近耳朵。
2.兩肩緩慢向前作大圓圈的轉動。
3.兩手掌相疊。左肩緩慢的下壓，
...右肩緩慢的上舉，兩肩一高一低儘量伸展。
...左肩緩慢的往前、由下往右上，右肩緩慢的往後、
...由上往左下，兩肩交互劃圓圈緩慢的轉動。
第二式：頸部運動
[img]http://farm4.static.flickr.com/3381/3500787866_794b46841c_o.jpg[/img]
1.左手緩慢上舉置於頭上，手指頭儘量扳住右臉頰。
... 頭部緩慢左傾，儘量向左後轉。清楚頸部扭轉的感覺。
2.頭部緩慢往下，下巴儘量接觸前胸。
... 下巴緩慢由下往上，劃大圓圈的伸展。
第三式：腰背伸展
[img]http://farm4.static.flickr.com/3590/3500787868_b411b5e317_o.jpg[/img]
1.身體緩慢下彎。兩手儘量碰觸腳指。
... 清楚頸椎、胸椎、腰椎、尾椎一節一節彎曲的感覺。
2.兩手抱住左膝蓋緩慢上舉，下巴儘量碰觸膝蓋。
3.左腳踝盤在右腿上，左手壓左膝蓋，右手扳住右大腿。
... 身體緩慢向前彎屈，頭部儘量碰觸左小腿。
第四式：前後伸展
[img]http://farm4.static.flickr.com/3568/3500787874_d9011fb010_o.jpg[/img]
1.兩手十指交錯 , 掌心向前。
2.兩手緩慢前伸，背部儘量往後弓。
3.雙手緩慢收回，置於椅上。
... 腰部、背部緩慢往前弓，頭往後仰。
第五式：轉體運動
[img]http://farm4.static.flickr.com/3578/3500787878_548095044e_o.jpg[/img]
1.右手置於左肩上，左手腕扣住右手肘。
2.身體緩慢的向左旋轉。頭部轉向右後方。
3.身體緩慢回正。雙手放下。
第六式：軀體伸展
[img]http://farm4.static.flickr.com/3558/3500787882_883cdcff8b_o.jpg[/img]
1右手置於頸後，左手握住右手肘。
... 身體緩慢的左側彎，清楚伸展的感覺。
2.左手緩慢上舉彎曲，置於背後往下儘量伸展，
...右手緩慢於背後由下往上儘量伸展。兩手儘量相扣。
第七式：足部運動
[img]http://farm4.static.flickr.com/3119/3499973419_1bf618e1d0_o.jpg[/img]
1.全身放鬆，兩腿儘量伸直。
...雙手置於腿上。腳掌緩慢向內扣。
2.腳掌緩慢向下壓。
3.腳掌緩慢由左向右旋轉。
第八式：觀身受法
[img]http://farm4.static.flickr.com/3572/3500791106_97ba2991c9_o.jpg[/img]
1.身體坐正，兩手相疊，掌心朝上，放在大腿上，
... 左手在上，右手在下。
... 挺腰不挺胸，頭頂天，收下巴，全身放鬆。
2.左手緩慢上舉，心口高度往外移，左腿上方，
... 翻掌，掌心向內，緩慢下降至大腿上。
3.右手緩慢上舉，心口高度往外移，右腿上方，
... 翻掌，掌心向內，緩慢下降至大腿上。
4.右手緩慢上舉，心口高度，翻掌，掌心向上，
... 緩慢移向中間，下降至腿上。
5.左手同上。6.重覆以上步驟。
[[i] 本帖最後由 Ｋｗａｎ∼ 於 2009-5-9 02:08 編輯 [/i]]
2010-10-30 14:37
PaulHello
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2010-12-23 05:22
deepPARTY
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