贴段音乐,一边做一边放松
发现随着年龄增长,身体柔韧性降低。如果不坚持做些伸展练习这筋就越来越抽抽,人感觉越来越皱巴。发点图片上来没事抻抻。每个动作数十下。
颈部练习
![Image result for neck stretches](data:image/png;base64,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)
![Image result for neck stretches](https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcR-QUcpg0h02AiZabG7JjAGBrkYB7pCxsmcCbZ8FNMoJvtUzUsACg)
也可以坐在椅子上做。打电脑累了做几下会很舒服。
![](http://drlumbago.com/wp-content/uploads/2012/09/Neck-stretch-1-of-3.jpg)
后仰
![Image result for neck stretches](https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcTk0tFpDlvm2bskUM-pXVCwY9VOd1yEYonHQ8ERuo4lLm0vbjKR)
低头
![Image result for neck stretches](https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRwUXhvEV471woh4Kef4_Lwd-6R7ljCuB4gmjYof8PbxDTi30Q4)
肩部练习:
![Image result for shoulder 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![Image result for shoulder stretches](https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQxEE0MhycDYYGPQPa0vBAS_1swms9uFwsdeGdCClbywPwHao_i) ![Image result for shoulder stretches](https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSWpexIqiLxvUhvAgVqRv3GzKyw-yPFJrJD5-1dfQxpYa78xZJGdg)
![Image result for shoulder stretches](data:image/jpeg;base64,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) ![Image result for shoulder stretches](https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSFKiE9kqlKwwLsJuwez5-S1rvKqEvt0u9vUfNnQsI09xaxXzg5)
抱抱自己
![Image result for shoulder stretches](https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTzuGe27Q7G0d1VswiOLH_zG4b__617y1sr9lzFjrLYtr7EIAp0fg)
手部练习:
![Image result for hand stretches](data:image/jpeg;base64,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) ![Image result for hand stretches](data:image/jpeg;base64,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)
![Image result for hand stretches](https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTGkSuOZiPr0EECt3sKBGUueaFg3YZ-oMwQnhuzcaHfSFlzokVC)
![Image result for hand stretches](https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTC7ORiJgGybUbqQI3M-8PYmR6c1uMy5otdiok9n6UV68uz6iAt)
![Image result for hand stretches](https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSA8O9tztfsWDCSv-QuTp1_T4m0u8kZmgzeyS1TUVPYaGRpXHPF)
以上是Upper Body stretches.
腰腹部伸展练习动作
![Image result for middle back stretches](https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcTD1JdlJjNBp3bSe1l_FhLulwUduVFiSuPwi72TdNWFjQL-CaZD)
![Image result for middle back stretches](https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSv0VmljGnBYArKFf2ozOz_n-nMDl-OMCptm6QQnuiI7IMbRvaD)
![Image result for middle back stretches](https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQqla7rhv5DzUqmU1jSouT9NKN4lWxMUwfnFzY02Dsk-ycSVr_f)
![Image result for middle back stretches](https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcT1ACAxj6Wj4wINehav076Q0ZBXrDG4VVZBwLp_GRkuY-vrrr0B)
Lower back stretches
![Image result for lower back stretches](data:image/jpeg;base64,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)
![](http://socialdiary.net/wp-content/uploads/2015/12/lower-back-pain-696x464.jpg)
![Image result for lower back stretches](https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQ3fVKQYEzqJEoaoYREhe62poec3bpgYCo7TZ6ShMf4U7rNYmTyeg) ![Image result for lower back stretches](https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTOhi0aDdViqHyA7RpSfYS_jLVZny6ZNxvr61wXsv_zO0F8yOzLeA)
leg stretches
![Image result for leg stretches](https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSUBasmYWGW8Wet02CaH9PnuX5VlhWhFFj9D3tqjQznc69yLI6h) ![Image result for leg stretches](https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQN_9YB5iDQmZk6s2SjMZhwrQs3KAaNhtNakWYFxByliyrAvf9N)
![Image result for leg stretches](https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQw18Y335GSNiTOmgyH4TSnTOMgx_Ov3J-4L8Sj66IVINbeB7Xw) ![Image result for leg stretches](https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQp1Q7RhXPTfFT3a_mseNPoSkv2iik9EHtjYMRMWHoZrUxo4gHFEQ)
这个动作不错:)
![Image result for leg stretch with chair](https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQInurvLSPEpSl-We3heSczKvK1r4RFaNlnlNzytly9X-FTydgdtA)
踝关节柔韧性练习
![Image result for ankle stretches](https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcS2tb7d12FY6YAs8zH9LuLgJ5s4laXZnzO7zklc515IhkIuiumesQ)
![Image result for ankle stretches](https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTOPKotQgA5TLXREhTLaVkfL2RXgF8SXHc3ANvCP_96xjWYjCcY8w)
![Image result for ankle stretches](https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRSPQSh8pJ37SRtDv5mw6ewS_CozeU2pHTcYIE3mff0RV18AaRMZA) ![Image result for ankle stretches](https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSrF9B9qAr7JjOGzkePVmqbXGFujuXt-vXrAEs5ktPP8_bBkkhW)
注意用力要柔和,不要来回猛压。 现在的目标对我来说不是提高而是保持身体的柔软度。给自己加油。贴完了,跟着做了一遍浑身很舒服。有点舒筋活血的作用啊:)
图片均来自网上
给花生和写字君小美眉和大家:
http://www.wenxuecity.com/groups/bbs.php?act=bbsview&gid=1853&basecode=35107
这是我每天锻炼半小时群组里面转帖的视频。全身柔韧性练习。我也经常做。只要十分钟。希望你喜欢。
里面还有很多很多锻炼的视频。祝大家锻炼愉快。
3/25:
加一个伸展练习的视频,有两级,可以根据自己的情况决定动作的幅度。
再加一个视频
锻炼快乐
亮亮妈妈
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