| 防治風濕太極拳21式 |
Tai Chi for Arthritis - Warm Up Exercise
熱身運動 |
Selection menu |
|
熱身 (Warm up):
1﹐鬆身行步 Walk around 2﹐頸部﹕鳳凰點頭﹐Stretch the neck, chin back 3﹐頸部﹕美人照鏡﹐Turn to the side 4﹐肩部﹕肩膊輪轉﹐Stretch the shoulders, shoulder roll 5﹐肩部﹕抱氣歸元﹐Hands up and down 6﹐脊椎﹕托天按地﹐Stretch the spine, up and down 7﹐脊椎﹕移星換斗﹐Turn to the sides 8﹐胯部﹕前跟後點﹐Stretch the hips, forward and back 9﹐胯部﹕排山倒海﹐Side stretch 10. 膝部﹕提膝打捶﹐Stretch the knees, forward and back 11. 膝部﹕弓步沖拳﹐punch forward 12. 足踝﹕上下足翹﹐Stretch the ankles, forward and back 13. 足踝﹕內外側腳﹐Side stretch 14. 鬆手踏步 ﹐Shake fingers, Step off tippy toes 收功 (Cool down): 1﹐輕捶大腿﹐ Gently punching thigh 2﹐握拳舒掌﹐ Tense and Relax 3﹐抱氣歸元﹐ Up and down |