Stand on one leg (hold on to a counter if you need to) and do leg lifts to the front, side, back, and up like you're marching. This exercises four groups of muscles in your hips, which are important to preserving balance.
单腿站立(如果需要的话可手扶台面),另一条腿前伸、侧伸、后伸,再抬腿屈膝,就像列队行进一样。这些动作能够使臀部的四组肌群得到运动,对于保持平衡感非常重要。
Get up from your chair 10 times in a row without leaning on arm rests. Alternate between your feet in wide stance and close together. Make it more difficult by closing your eyes.
从椅子上连续起立10次,并且不依靠扶手。双脚分开、并拢交替站立。闭上眼睛来增加难度。
Put five cones (or other objects) in a straight line and weave between them.
将五个圆锥形物体(或者其他东西)排成一条直线,并在其间绕行。
Stand with feet shoulder-width apart. Put your right foot in front of your left, and shift your weight onto your right foot so that the left heel is off the ground. Do this 10 times. Repeat with left foot in front of the right foot. Variations: Do the exercise alternating feet or stepping backward or with your eyes closed.
两脚与肩同宽站立,将右脚放在左脚前面,将身体重心移到右脚,从而让左脚跟离地,重复做10次。之后将左脚放在右脚前面做相同的动作。变换形式:左右脚替换,或者向后移动,或者闭上眼睛。
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