晨起15分钟减肥操 燃脂效果好
来源:    发布时间: 2018-09-27 19:34   72 次浏览   大小:  16px  14px  12px


第一式:使劲伸懒腰



First: stretch hard



早上起床时,先伸伸懒腰,可以使身体从抑制状态平稳过渡到兴奋状态。建议大家主动加强一下伸懒腰的幅度,养成使劲伸懒腰的新习惯。

第一式:使劲伸懒腰

First: stretch hard

早上起床时,先伸伸懒腰,可以使身体从抑制状态平稳过渡到兴奋状态。建议大家主动加强一下伸懒腰的幅度,养成使劲伸懒腰的新习惯。

When you get up in the morning, stretch your body first, so that your body can move from inhibition to excitement. It is suggested that you take the initiative to strengthen the scope of stretching and develop a new habit of stretching your muscles.

 

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具体做法:在自然伸懒腰后,将双手五指交叉,掌心向上置于头顶,双脚尖交替伸直与上钩,四肢尽量伸展的同时,逐渐用力,轮流向左右转体,大约持 续10-20秒。这样进行一点改进,增加一点花样,伸展身体,扩张胸廓,那么,全身肌肉的收缩和呼吸运动都会进一步加强,并且可以快速使你的大脑清醒。

Specific practices: after natural stretching, hands and fingers crossed, palms upward on the top of the head, both toes alternately straight and hook, limbs as far as possible at the same time, gradually exert themselves, rotate around in turn, lasting about 10-20 seconds. With a little improvement, a little bit of variation, stretching the body, expanding the chest, the muscular contraction and respiratory movement of the whole body will be further strengthened, and you can quickly clear your mind.

第二式:左右大扭身

The second pattern: about big twist.

左右大扭身可以加强腰背部和颈部肌肉的牵拉,对预防或缓解腰腿痛、颈背疼痛有积极的意义。

Left and right torsion can strengthen the pull of the back and neck muscles, and has a positive significance in preventing or alleviating low back pain and neck and back pain.

具体做法:在强化伸懒腰的动作结束后,取左侧卧位,左腿伸直,右腿弯曲从左腿上方跨过,并尽量远离左腿置于床缘,双臂水平张开,上身向右侧尽量 有节奏地扭转10-20次,同时将右膝尽量往左侧床面贴近,在扭转的最大幅度上静止10秒钟。然后,变换方向成右侧卧位,重复这个动作。

Specific practices: after the intensive stretching action, take the left lying position, left leg straight, right leg bending from the upper left leg over, and as far as possible away from the left leg on the edge of the bed, arms horizontal open, upper body to the right as possible to twist rhythmically 10-20 times, while the right knee as far as possible to the left bed surface close, in the maximum twist Rest for 10 seconds. Then, change the direction to the right side position and repeat the action.

第三式:团身滚一滚

Third: roll up the roll.

这个动作,主要作用是促使各部位肌力恢复平衡,缓解疲劳。

The main function of this action is to restore the balance of muscle strength and relieve fatigue.

具体做法:在上面的动作结束后,于仰卧位将身体团起来,尽量弯腰、埋头、双手抱膝或抱头,静止10秒钟,接着缓缓上下滚动20次。结束后,自然伸伸懒腰再起床。

Specific practices: after the above action, in the supine position will be the body together, as far as possible bend, bury his head, hands knee or embrace his head, rest for 10 seconds, and then slowly up and down rolling 20 times. After that, stretch out naturally and get up again.