论文部分内容阅读
一、BOSU球双腿下蹲如图1、图2所示,呈双脚站立姿位于BOSU球上,双膝积极弯曲后呈半蹲位。在整体动作过程中,需要保证身体重心的稳定,避免重心晃动。下蹲后可保持蹲姿位若干秒钟,随后积极回位。每个动作重复6至8次,2至3组。二、BOSU球弓箭步如图3、图4所示,双脚站于垫上,然后单脚向前站于BOSU球上,保持该姿势若干秒钟。然后重复6至8次,2至3组。当单脚站在BOSU球上时,要保证上体的稳定,避免脚从球上滑下或身体的晃动。
First, the BOSU ball squat legs as shown in Figure 1, Figure 2, was standing on both feet BOSU ball, knees after a positive bend half a squatting position. In the whole process of action, the need to ensure the stability of the body center of gravity, to avoid center of gravity shaking. After squatting to maintain a squatting position for a few seconds, followed by a positive return. Each action is repeated 6 to 8 times, 2 to 3 groups. Second, BOSU ball bow strokes as shown in Figure 3, Figure 4, feet standing on the mat, and then stand forward one foot on the BOSU ball, to maintain the posture for a few seconds. Then repeat 6 to 8, 2 to 3 groups. When standing on one foot BOSU ball, to ensure the stability of the upper body, to avoid foot sliding from the ball or body shaking.