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1.屈体前伸时膝盖绷直,手接触地后上下伸拉。2.屈膝半蹲时膝盖向前超过脚尖。3.大幅度转脖子。4.向后仰头时膝盖绷直、向后弯腰、缩肩、驼背、挺肚、骨盆前倾、两手高举。5.脚往头部上方折起来,并且向下压。6.两脚打开幅度比肩宽,弯腰,右手往左脚踝伸,左手往上扬;左手往右脚踝伸,右手往上扬,两边交替做风车般的快速转体动作。7.仰卧起坐时膝盖伸直,两手抱头拉着脖子,下巴顶住胸口,背部用力起坐,身体起来时两脚离地,起来后用力往腿部压。
1. Patellar knee stretched when stretched, hands up and down after the contact pull. Knees knees forward more than toes. 3. Significantly turn the neck. 4. When looking back, the knees are straightened, bent back, shouldered, humpbacked, trimmmed, pelvis forward, both hands high. 5. Foot folded up above the head, and pressed down. 6. Feet open wider than the shoulder width, bending over, right ankle left ankle extension, left hand up; left ankle extension to the right, the right hand up, alternating on both sides of the windmill-like rapid swirling action. 7 sit-ups knees straight, his hands holding his head pulled his neck, chin to withstand chest, back forced sitting, his feet rise from the ground, up after the pressure to the leg.