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经常做背部锻炼操,既能锻炼背肌的力量,又可以增强身体的柔韧性和灵活性。方法如下:1.屈膝平卧,双手把一侧膝盖轻轻压向胸部,使背部有拉伸的感觉,但以不觉疼痛为度,保持30秒后放松,两侧交替做。2.屈膝而卧,腹部用力收紧,抬起臀部,腰背离地,保持30秒后放下。3.屈膝而卧,双手在脑后交叉抱头,头部用力向上抬起,到肩部离地,保持10秒后放松,像做仰卧起坐
Often do back exercises, both exercise back muscle strength, but also can enhance the body’s flexibility and flexibility. The method is as follows: 1. Knees, lying on one side of the knee with both hands gently pressure on the chest, the back of the feeling of stretching, but to feel pain for the degree, to maintain 30 seconds to relax, alternating on both sides to do. 2. knees and lying, forced tightening of the abdomen, lift the buttocks, waist away from the ground, keep it down for 30 seconds. 3. knees and lying, hands crossed head in the back of the head, head lifted up hard to the shoulder to leave for 10 seconds to relax, like doing sit-ups