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本帖最后由 恋恋风尘 于 2010-6-11 18:47 编辑
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1、俯身肩胛内收7 K5 x; y2 l/ Y I* U/ J
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动作要点：% f4 q: K: @- N
Stand 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.
% Y/ ^4 q# W& W6 v! m$ N8 c4 b+ X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。4 l8 `; \$ l/ d8 c& q( [
Hold weights in hands, arms downward, palms facing inward, elbows straight.) X! A7 H: K: Z( g! a3 g+ Y
手持重物，手臂下垂，手掌相对，肘关节伸直。- d8 l, n7 F1 Z# d `7 @
Inhale and bend elbows while lifting arms until upper arms are parallel with back as shown.
5 h. |& z Z& l4 y9 X5 n- K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。% \1 g# ^) i+ m/ | R. e- \
Exhale and lower.1 X6 O! s1 d6 }* w5 h
呼气下放。% j! X- F% h- F
Repeat.7 ^$ b8 y- C2 n/ K9 \
重复。1 ?$ W) z1 c2 w- o0 F! t+ G2 _, [
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