【www.jianqiaoenglish.com--英语四级报名时间】
如果你的工作是坐在办公室里,时间长了也许会像小编一样后腰痛哦。如果你也和小编一样遭受这种痛苦,那就暂时离开椅子,一起做做运动,这套动作是比较初级的,不需要脖子扭扭屁股扭扭的,呵呵。
Initial Exercise Program
Ankle Pumps - Lie on your back. Move ankles up and down.Repeat 10 times.
活动踝关节——平躺,让你的脚踝一上一下的运动,重复十次。
Heel Slides - Lie on your back. Slowly bend and straighten knee.Repeat 10 times.
划动脚跟——平躺,缓慢的弯曲膝盖再伸直。重复十次。
Abdominal Contraction - Lie on your back with knees bent and hands resting below ribs. Tighten abdominal muscles to squeeze ribs down toward back.
Be sure not to hold breath. Hold 5 seconds. Relax. Repeat 10 times.
收腹——平躺,膝盖弯曲,双手放在肋骨下放松。收紧腹部肌肉让肋骨向背部靠近。屏住呼吸,保持5秒,放松,重复十次。
Wall Squats - Stand with back leaning against wall. Walk feet 12 inches in front of body. Keep abdominal muscles tight while slowly bending both knees
45 degrees. Hold 5 seconds. Slowly return to upright position. Repeat 10 times.
靠墙半蹲——靠着墙站立。让脚在身体前12英尺。保持腹部肌肉收紧,缓慢弯曲双膝45°。保持5秒,慢慢站直,重复十次。
Heel Raises - Stand with weight even on both feet. Slowly raise heels up and down. Repeat 10 times.
踮起脚尖——站直让双脚均匀受力。缓慢抬起脚跟再放下。重复十次。
Straight Leg Raises - Lie on your back with one leg straight and one knee bent. Tighten abdominal muscles to stabilize low back. Slowly lift leg straight up about 6 to 12 inches and hold 1 to 5 seconds. Lower leg slowly. Repeat 10 times.
伸直抬腿——平躺,一条腿伸直,另一条腿膝盖弯曲。收紧腹部肌肉稳住后腰。慢慢让伸直的腿向上抬起6-12英寸,保持1-5秒,慢慢放下,重复十次。
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