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抗击疫情,“宅”出健康丨嘉职版居家拉伸柔韧性练习大全

2020-02-26 15:03
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淄博配资  YIQINGQIJIAN,ZAIJIAZHONGZHANGSHIJIANJIUZUOBUJINNENGLIANGXIAOHAOSHAO、RELIANGDUNJIYINFAZHANGPANG,ERQIEHAIRONGYIDAOZHIYAOSUANBEITENG,YINFAJINGZHUIBING、WEICHANGDAOJIBING、XINXUEGUANJIBINGDENG。JINTIAN,XUEXIAOTIJUNYIBUTIYUJIAOYANSHIZHENGSHENGYANLAOSHIWEIDAJIATUIJIANYIXIAJUJIALASHENROURENXINGLIANXIFANGFA,RANGWOMENYIQIJIANSHENFANGYIBA。

  01 前后活动肩关节

  ZHUAZHUYUJINLIANGDUAN,JIANGYUJINJUGUOTOUDING,SHIYUJINZAISHENQIANHESHENHOUJIANWANGFANYUNSUHUANMANYIDONG。

  ZHUYI:TAITOUTINGXIONG,SHIYUJINHESHUANGBEIQUANCHENGBAOCHIBENGZHI。

  YUNDONGLIANG:MEIZU15CI,2ZU,ZUJIANXIUXI30MIAO。

  02 环绕式上肢热身

  ZHUAZHUYUJINLIANGDUAN,JIANGYUJINWEIRAOSHENTIJINXINGHUANRAOSHIYIDONG。

  ZHUYI:ZHIYUTOUDINGDESHOUBEIKELVEWAN。

  YUNDONGLIANG:MEIZU15CI,SHUNSHIZHEN、NISHIZHENGE1ZU,GONGJI2ZU,ZUJIANXIUXI30MIAO。

  03 拉伸腰部大块肌肉

淄博配资  ZHUAZHUYUJINLIANGDUAN,SHIYUJINYUSHOUBEIZHANGDUANYIZHI,JIAOLVEBIJIANKUAN,SHENTIZUOYOUQINGDAO,SHOUBUCHUPENGTUIBUWAICE。

淄博配资  ZHUYI:SHENTILIZHI,QIEWUHANXIONGTUOBEI。

  YUNDONGLIANG:ZUOYOUJIAOTIWEI1CI,MEIZU15CI,2ZU,ZUJIANXIUXI30MIAO。

  04 开肩美背

  GAISHANHANXIONGTUOBEI

  JIANGYUJINWOZHAIYIXIE,ZHIYUJIANHOU,LIANGSHOUBEICHENGWXING,SHANGJUSHOUBEISHENZHI,XIALASHOUBEIHUI“W”XING。

  ZHUYI:QUANCHENGBAOCHIYUJINBENGZHI,XIONGBUCHONGFENDAKAI,XIANGXIABEIBUJIAJIN。

  YUNDONGLIANG:MEIZU20CI,2ZU,ZUJIANXIUXI40MIAO。

  05 手肘开合

  XIAOCHUFUGUIBAO

  JIANGYUJINZHAIWO,XIAOBEICHUIZHIDIMIAN,YIJINGZHUIWEIKAIHEDUICHENGZHIDIAN,JINXINGKAIHEYUNDONG。

  ZHUYI:TAITOUTINGXIONG,KONGZHIKAIHEJIEZOU。

淄博配资  YUNDONGLIANG:MEIZU25CI,2ZU,ZUJIANXIUXI30MIAO。

  06 消除拜拜肉

  MEIHUADABEIXIANTIAO

  YUJINZHIYUYAOBUHOUCE,XIAOBEIYUYUJINPINGXING,JINXINGKAIHEYUNDONG。

淄博配资  ZHUYI:XIAOBEIXIANGHOUDAKAISHIDABEIXUTIEJINSHENTIQUGAN。

  YUNDONGLIANG:MEIZU25CI,2ZU,ZUJIANXIUXI30MIAO。

  07 屈膝下蹲

  ZENGQIANGGUANJIELINGHUOXING

  LIANGJIAOLVEWAIBAKAILI,YUJINZHIYUTUNBUXIAFANG,LIANGSHOUZHUAZHUYUJINLIANGDUAN,TUNBUXIANGXIAYUYUJINDUIKANGYONGLI,JINXINGQUXIXIADUNYUNDONG。

淄博配资  ZHUYI:XIGAIBUYAOCHAOGUOJIAOJIAN,BUYAONEIKOU,BAOCHISHENTIWENDING。

  08 拉伸腿部后侧肌肉群

  ZENGQIANGSHOUBEILILIANG

  SHENTIBEIBUKAOQIANG,JIANGYUJINZHEDIETAOZAIYIZHIJIAODIXIN,TUIBUBENGZHI,XIANGSHANGTILAYUJINDAIDONGTUIBUSHANGTI。

淄博配资  ZHUYI:TUIBUXIANGSHANGSHOUBUTILAYONGLI,TUIBUXIANGXIASHOUBEIKONGZHIYONGLI。

  YUNDONGLIANG:MEIZU20CI,ZUOYOUGE1ZU,ZONGJI2ZU,ZUJIANXIUXI40MIAO。

  TUWENYUANZIXIAOTIYUJIAOYANSHI

  JIAXINGZHIYEJISHUXUEYUAN