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5.腰部练习练习目的:能够拉伸背部、侧腰部的肌肉,增加腰背部的柔韧性.对于腰、背部疼痛和脊柱变形有很好的疗效。技术要求:开始部分:平坐于踏板上,双腿交叉弯曲重叠,下颚稍微收起,肩部放松,使后脑和背部成一条直线。练习部分:双臂打开,缓缓向左后转身到极限,拉伸腰背部,保持30秒。缓缓回正中,向右后转重复动作,保持30秒。练习要点:后脑和背部成一条直线,保持身体正直,眼睛跟随指尖方向。平坐时不要坐在腿上。练习时间:可于每天早起后、入睡前各练1次。
5 waist practice purpose: to stretch the back, side of the waist muscles, increase the flexibility of the lower back.For the waist, back pain and spinal deformation have a good effect. Technical requirements: The beginning part: flat sitting on the pedal, legs overlapping bending overlap, lower jaw slightly put away, shoulder relaxation, so that the back of the brain and back into a straight line. Practice part: arms open, slowly turned to the left after the limit, stretching back and back, for 30 seconds. Slowly back to the middle and back to the right to repeat the action for 30 seconds. Practice points: The back of the brain and back into a straight line, keep the body upright, eyes follow the direction of fingertips. Do not sit on your lap when you sit flat. Practice time: You can get up early every day, before going to sleep each practice 1 times.