经典的大腿拉伸动作

[hoown7174]

　　大腿的拉伸动作
　　请你直立，双腿并拢，然后用左手拉左脚脚踝使之尽量贴近臀部，保持这个姿势30秒，然后换 另外一条腿。
　　腿部的拉伸非常重要，可以防止锻炼后腿部变粗，使腿部的线条流畅。
　　大腿前侧、后侧和内侧　制造健康长腿
　　一、大腿前侧
　　【动作一】直立，右脚在前，左脚在后。左腿膝盖微微弯曲。然后做下蹲动作，注意下蹲时保持平衡。每侧重 复3组20次
　　【动作二】请你坐在地板上，两脚靠在一起，膝盖外开。上体保持挺直，双手向前水平抬起。然后臀部向后坐 。 重复此动作3组20次
　　【动作三】直立，双腿分开等肩宽。双手持一根健身棒置于肩膀上（如没有，可以双手交叉报于胸前）。然后 下蹲直至大腿与地面平行。重复此动作3组20次。
　　二、大腿后侧
　　请你双腿并拢直立，手扶椅背，然后向后上方抬起左小腿，感觉到大腿后侧的肌肉在用力。重复此动作3组2 0次。

　　三、大腿内侧
　　【动作一】请你平躺在地板上，背部紧贴地板。双腿并拢向上举起，与上体成90度角。然后最大限度分开两 腿再合拢，重复此动作3组30次
　　【动作二】这个动作很有效果。坐在地板上，双手至于体后，上体微微后仰。双腿弯曲，两膝盖中间夹一个球 （约足球大小），用力向内挤压直至力竭，松开,健尔马足疗机价格。重复此动作20次
　　小腿的练习　拥有妙姿小腿
　　小腿
　　这个动作你可以徒手或手持3～5磅的哑铃来做。
　　踮脚尖，在最高处停留2秒，感到小腿肌群在用力，然后放下。
　　重复此动作3组30次。事后一定要按摩小腿，做拉伸动作。

[m1knv5dj5dg]

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142630 2007 年 07 月 21 日 13:21 Reading (loading. ..) Comments (2) Category: Personal Diary
As financial reasons, Buddhist sutras,new balance 574, the Committee decided to streamline the group members learn from their experience. To enhance the transparency of streamlining the work, now learn the basic situation of each member group announced as follows:

(a) physical characteristics:
Monkey: Head Light brow show, Chunhongchibai,new balance outlet, courtly.
Journey: straight nose mouth wide, Fangmiantaier, looks good.
Drifting: Nongmeidayan, Qiu beard hair, sturdy frame.
Goku: Jianzuihousai, humpback, deliberately dyed his hair yellow.

(b) personality traits:
Monkey: temperate, reasonable.
Journey: honest honest, do not like to cause trouble, respect for leadership.
Drifting: industrious and simple,new balance shoes, reserved, respected leader.
Goku: rude and overbearing,Baby, next time, okay - Qzone log, often bullying, like threats to others, even the master do not respect.

(c) work attitude:
monk : responsible for ideological work, dedication to teach all the way to the apprentice.
Journey: responsible for the horses,new balance sneakers, never let the white Ma hungry.
Drifting: responsible for the luggage, luggage can be separated from the shoulder, did not lose any important items and documents.
Goku: no fixed job, often absent from duty,new balance mens, all the way to cause trouble and disturb the normal work of a number god Buddha.

(d) Education:
Monkey: Tang Buddha College graduate,You are so in love with her., outstanding performance in school, was the Emperor pro-sending countries.
Journey: heaven Military Academy graduate,new new balance shoes,有爹地在，就有阵地在。。。 - Qzone日志, after several years of work was Marshal canopy.
Drifting; heaven Military Academy graduate, who after several years of work Any general shutter.
Monkey King: A folk artist with the Arts, there is no uniform recognition of academic certificates.

(e) Social relations:
Monkey: Tang emperor is Yudi; instructor is a Bodhisattva, and is the recommended study abroad.
Journey: Marshal had formed any number of dignitaries, and a relationship with the Jade Emperor Chang'e Reds.
Drifting: shutter was general, for Service won the appreciation of the Jade Emperor.
Goku: beaten Hades, bullied the Dragon King, offended the Jade Emperor, sworn with the devil bully beef, delicate relations with the underworld.

group members learn more than a glance, appraisal results are clear. in a fair, just and open manner, Buddhist sutras, the Committee after careful study, now officially decided: the abolition of the Monkey King Buddhist sutras qualifications laid off with immediate effect.

Buddhist sutras, the Committee