A good move for flexibility. Sit tall in your chair and reach your left hand behind your back, between your shoulder blades, palm out. Then reach your right hand up toward the ceiling, bend it down, and try to touch your left hand. If you can reach it, great: Hold for 10 seconds. If not, grab onto your shirt and keep practicing. Switch arms and repeat.
这是一个对提高柔韧性有很好效果的动作。在椅子上坐正,左手放在背后,沿着肩胛骨方向向上伸,摊开手掌。右手向上伸出,弯曲,试着够左手。如果能够着是非常好的,保持10秒钟。如果够不着,那就抓住衣服,坚持练习。换一个手臂重复练习。
6.Sitting Spinal Stretch
6.端坐转体拉伸运动
This enhances both flexibility and muscle strength. Sit tall in your chair, and stretch your arms toward the ceiling. Put your left hand on the desk, grab the back of the chair with your right hand and twist to the right. Hold for 10 seconds. Release and raise your arms toward the ceiling again. Then repeat the twist going the other way. Hold for 10 seconds.
这个动作可以提高柔韧性,并强化肌肉力量。在椅子上坐正,向天花板方向拉伸手臂。左手放在桌上,右手抓住椅背,向右扭转身体。保持10秒钟。放松,并再次向天花板方向举起手臂。向反方向重复扭转动作。保持10秒钟。
7.The Wooden Leg
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2020-09-15
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