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Old 05-01-2011, 11:53 PM   #1
fhhuo6059
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Default 夫妻一同健身法

   夫妻健身操,简单易学。晨起做,可以舒活筋骨、提神醒脑;晚上睡前做,可以消除一天的疲劳、有助入眠 ,做法是:
  (1)并肩站立,外脚弯膝微跨,内脚直立互抵,双手上、下互拉,全身尽量伸展外拉,数4拍。互换位置再 做。
  (2)背对背站立,双脚分开同肩宽,双手向外伸展到拉,头背后靠,双手尽量往下压,数4拍。恢复站立姿 势再继续做。
  (3)面对面站立,脚分开,双手到搭在肩上,上身尽量往下压,膝盖不要弯曲,数4拍。恢复站立姿势再继 续做。
  (4)站立对面,双脚分开,手互相搭肩,一边手臂下压,另一边尽量上举,数4拍。再换另一边做同样动作 。
  做上述动作,可伸展全身肌肉,防止腰酸背痛,健尔马足疗机
  (5)两人在地板上对坐,一人脚伸直,一人脚弯曲,双脚互蹬,双手互拉;脚弯曲者上身微往后拉;对方上 身则往前倾,数4拍。互换姿势继续做。
  (6)两人对坐,一人双脚分开,另一人顶住对方的小腿,双手互拉;一人往后倒,另一人则往前倾,数4拍 。互换姿势继续做
  (7)同6的姿势,两人左右手互拉往前伸,另一手往后上方扬起,上身尽量往下压,数4拍。换另一侧做同 样的动作。
  (8)两人背靠背坐着,双脚伸直,双臂弯曲互勾;一人上身往后压,另一人则往前倾,数4拍。互换姿势再 做。
  做上述动作,可伸展背肌和腿部肌肉,增强这两处肌肉的力量。但动作不宜太猛,以防拉伤。
  (9)一人仰卧,双脚伸直,一人坐着,小腿压在躺者小腿上,躺者手扶头部坐起,脚不弯曲;坐者可同时上 身往前倾,以压住对方小腿。互换姿势继续做。
  (10)一人躺着,双脚伸直,一人蹲在躺者脚旁,用手压住对方小腿;躺者手扶头部,利用腰部力量坐起, 膝部尽量不要弯曲,数4拍,继续做。
  (11)一人俯卧,一人蹲在躺卧者脚旁压住小腿,躺者双手反握,利用腰力,将上身扬起,头同时也抬起, 双手往上扬,数4拍。互换做。
  (12)一人俯卧,一人站在其后,双手尽量拉起躺者,然后慢慢放下,再拉起放下,数4拍。互换做。拉起 时动作不要太快,以防扭伤对方的关节。
  做上述动作,可增强背部和腰腹部肌肉的力量。
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