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本帖最后由 恋恋风尘 于 2010-6-11 18:47 编辑 7 U7 }- a7 {- |, @. v5 t
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1、俯身肩胛内收
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1 F% A4 V2 s0 E8 j动作要点：
3 @* N7 X. @- ?' FStand with knees bent slightly, feet at hip distance apart, toes forward. Knees should be directly over toes. Bend forward so upper body is parallel to floor.
, Z6 c# a* z4 [: |/ L. ?膝关节微屈站立，双脚与髋同宽，脚尖向前。膝关节在脚尖正上方。身体前弯与地面平行。
- a( B$ k* i! y6 U Z0 I8 wHold weights in hands, arms downward, palms facing inward, elbows straight.$ s% |9 `+ I3 m7 A' ~: [4 t
手持重物，手臂下垂，手掌相对，肘关节伸直。2 V% [) i/ S2 ^, Q$ K2 f" U
Inhale and bend elbows while lifting arms until upper arms are parallel with back as shown., s9 t2 h: ? o( e8 s! L
吸气弯曲肘关节同时上提手臂直到上臂与背相平，如图所示。3 d# Z9 j5 |; K$ U1 n+ M
Exhale and lower.* O' f/ Z8 i8 I/ c2 V8 W7 F
呼气下放。* Q0 P* i. f- x
Repeat.
; l1 s: r! H3 V z$ p7 s重复。
4 A3 t9 Y7 x5 k& L2 U7 C# l8 @$ D注意：Keep elbows outward.保持肘部向外。
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IP卡
狗仔卡
提升卡
置顶卡
沉默卡
喧嚣卡
变色卡
千斤顶
显身卡