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1 侧向运动:a、坐直,双膝弯曲,左脚板贴地上,右脚板距地约六寸。上身側向右旁,双手把稳右大腿外侧。b、仍向右侧,上身后倾徐贴地,但右肩不能接触地面。C、右脚板落地,右肩略比先前抬高。放手,仍倾右侧,右手触右膝,然后左手触右膝。双手保持交叉姿势。整个运动做八至十六次。坐正,转做左侧。2 抬臂运动:a、躺地上。两腿交叉。脚板蹬直,双手置脑后,头肩不准贴地。b、下腹用力,抬起臀部,定住。做八至十六次。C、肩股同时提起做十六次。
1 Lateral movement: a, sit straight, knees bent, left foot board affixed to the ground, right foot board about six inches from the ground. The right side of the upper body next to both hands to stabilize the right thigh outside. b, still to the right, upper body backward Xu paste, but the right shoulder can not touch the ground. C, right foot landing, right shoulder slightly higher than the previous. Let go, still pour the right side, right hand touch the right knee, then touch the right knee with his left hand. Keep your hands crossed. The whole exercise is done eight to sixteen times. Sitting positive, turn to the left. 2 raised arm movement: a, lying on the ground. Cross your legs. Pedal pedal straight, hands behind the head, head and shoulders are not allowed to paste. b, abdominal force, lift the buttocks, set to live. Do eight to sixteen times. C, shoulders at the same time to mention doing sixteen times.