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牵拉运动:采取站或坐的姿势,两臂放于身体内侧,缓慢地向两边举起,达到头、肩之间高度后再缓慢向前举,直到两臂快要相碰时停止;之后两臂分开,还原并使肌肉放松。如此反复慢移5~8次。反支撑挺身:坐在椅上,两臂撑于椅两侧。上体后靠,重心移至手臂,同时两腿伸直,臀部紧缩向前提髋,抬头挺胸,使身体成直线,持续5秒钟,还原。注意自然呼吸,两臂和身体均伸直。
Stretching: Take a standing or sitting posture, arms placed inside the body, slowly raised to both sides to reach the height between the head and shoulder and then slowly move forward until the arms are about to stop when the collision; after two Arm apart, restore and relax muscles. Slowly repeated so 5 to 8 times. Anti-support to stand up: sitting on a chair, arms on both sides of the chair. Upper body by the back, the center of gravity to the arm, while the legs straight, buttocks to the hip to mention the contract, looked upright, so that the body in a straight line, lasted 5 seconds, restore. Take care to breathe naturally, with arms and body straight.