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Old 10-11-2011, 02:07 AM   #1
avrod8348
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Join Date: Mar 2011
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Default 身体各部位都应该常去转转

转目:
经常转转眼睛,可以加速眼睛局部血液循环,防止眼睛疲劳和视力衰退。眼睛转动时速度要均匀,上下、左右,顺 、逆时针方向各4—8次。
旋转手指:
手指上经络众多,经常活动能镇静情绪、消除肌肉紧张。旋转时,两手手指分别对接呈空心球状,然后相对应的两 根手指开始逐一互相绕着旋转,按顺、逆时针方向各旋转20次。旋转时两手要保持圆球形状,快速电热水龙头,除了正在旋转的手指外,其他手指不能分离;正旋转的手指不能相互碰撞,也不要碰相邻手指。
胳膊画圈:
胳膊经常抡一抡,能够缓解肩颈部肌肉紧张,防治肩关节疼痛、肌肉萎缩。做这项运动时,两腿直立与肩同宽,左 臂由前向后画一个大圈,同时右臂由后向前画一个大圈,各做3次后,再反方向做一组,快速电热水龙头,同时保持上半身放松。
颈部旋转:
经常转动颈部,能改善头颈部血液循环,平衡两侧肌张力,增强肌肉力量,并能防治头痛、颈项强直 等疾病。
活动时,两手叉腰,两腿开立与肩同宽,然后将头按照顺、逆时针的方向各慢慢旋转2—3大圈,每转到一个方位 时可以略停10秒后再转向下一个位置,运动幅度以感觉颈部舒适为准,最好早晚2—3次。
叉腰旋转∶
转腰的动作非常容易做,常转能使腰部关节灵活,增强腰腹肌肉力量,对于久坐引起的腰肌劳损、腰骶部酸痛等疾 病有很好的防治作用。
活动时,两腿分开稍宽于肩,两手叉腰,先水平地画一个大圆圈;再反方向做一次,最好每次转10—20圈,早 晚各1次。画圈时要注意膝盖不要弯曲,脚跟不要离地,尽量伸展下肢。
旋转摇膝:
上体前弓,光波炉,双手扶住膝盖(目视前下方),两腿半蹲,两足并拢,分别按照顺时针和逆时针的方向各旋转10—20次。旋 转幅度要大,尽量让双腿由弯曲到伸直,再由伸直到弯曲。此法能增强腿部力量,光波炉,提高膝关节软组织活动能力,还能防治局部软组织炎症。
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