健身九步曲 丰满健康
<DIV style="FONT-SIZE: 12px"><SPAN id=text5740><SPAN id=tpid5740><SPAN id=spid5740><FONT size=4> 在生活中，不做“骨模”那样的“柴火妞”，几乎所有的健身教练一致推荐普拉提，就是一种在低强度下让脂肪转化成肌肉的均衡运动。对于柔柔弱弱的瘦女孩来说，再合适不过了。而普拉提也几乎是所有胖女孩和瘦女孩一起修炼并能达到不同满意效果的最佳途径。</FONT> <BR><BR></DIV><DIV style="FONT-SIZE: 12px" align=center><IMG onmousewheel="return imgzoom(this);" onmouseover="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.style.cursor=hand; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" onclick="if(!this.resized) {return true;} else {window.open(http://www.rayli.com.cn/2007-01-08/images/20071811415537.jpg);}" alt="" src="http://www.rayli.com.cn/2007-01-08/images/20071811415537.jpg" onload="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" border=0></DIV><DIV style="FONT-SIZE: 12px"><FONT size=4> 动作一：直立伸展<BR> 要求：双脚并拢，脚尖可稍向外展，收紧臀部、大腿内侧、膝关节、小腿及脚踝。将骨盆放于水平位置（不能向前或向后倾斜），双手十指交叉向头顶伸展。收腹挺胸、打开胸阔。肩、髋和脚跟在一条垂线上。<BR> 肩膀下沉，眼睛平视前方，下巴略高于水平位置。整个脊柱要顺着头顶的方向向上延伸！保持3-5分钟。<BR> 目的：首先要把身体的不良姿态纠正，这样才可以有最佳的训练效果<BR><BR></DIV></FONT><DIV style="FONT-SIZE: 12px" align=center><IMG onmousewheel="return imgzoom(this);" onmouseover="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.style.cursor=hand; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" onclick="if(!this.resized) {return true;} else {window.open(http://www.rayli.com.cn/2007-01-08/images/20071811440470.jpg);}" alt="" src="http://www.rayli.com.cn/2007-01-08/images/20071811440470.jpg" onload="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" border=0></DIV><DIV style="FONT-SIZE: 12px"><BR><FONT size=4> 动作二：三角肌训练<BR> 要求：双脚与肩同宽，收腹挺胸、肩膀放松、眼睛平视前方！慢慢地把肘关节抬高，直至三角肌完全收缩。手臂的位置犹如抱了一棵大树！保持2-3分钟。 <BR>目的：可很好地调节肩膀整体的轮廓及外观<BR></FONT><BR></DIV><DIV style="FONT-SIZE: 12px" align=center><IMG onmousewheel="return imgzoom(this);" onmouseover="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.style.cursor=hand; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" onclick="if(!this.resized) {return true;} else {window.open(http://www.rayli.com.cn/2007-01-08/images/20071811649943.jpg);}" alt="" src="http://www.rayli.com.cn/2007-01-08/images/20071811649943.jpg" onload="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" border=0></DIV><DIV style="FONT-SIZE: 12px"><FONT size=4> 动作三：三头肌训练<BR> 要求：俯卧，下巴着地，双手放于身体两侧，掌心朝向房顶。双腿并拢，臀部收紧！慢慢地把双手抬高。双手要尽量抬到最大幅度，手臂要尽量向中间收紧，不要打开！保持2-3分钟。<BR> 目的：可很好地收紧松弛的肌肉，更好地修饰手臂线条<BR><BR></DIV></FONT><DIV style="FONT-SIZE: 12px" align=center><IMG onmousewheel="return imgzoom(this);" onmouseover="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.style.cursor=hand; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" onclick="if(!this.resized) {return true;} else {window.open(http://www.rayli.com.cn/2007-01-08/images/20071811718533.jpg);}" alt="" src="http://www.rayli.com.cn/2007-01-08/images/20071811718533.jpg" onload="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" border=0></DIV><DIV style="FONT-SIZE: 12px"><BR><FONT size=4> 动作四：侧腰练习<BR> 要求：双脚与肩同宽，收腹提臀，肩膀放松，将一只手放于头后，一只手放于体侧斜下45度的位置上。眼睛平视前方。要保持双臂的位置在同一平面。慢慢地向侧弯曲身体，保持髋的固定，腰部以上的部位做弯曲。再慢慢地还原。重复8-10次，再保持10-15秒。<BR> 目的：能很好的收紧腰线<BR></FONT><BR></DIV><DIV style="FONT-SIZE: 12px" align=center><IMG onmousewheel="return imgzoom(this);" onmouseover="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.style.cursor=hand; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" onclick="if(!this.resized) {return true;} else {window.open(http://www.rayli.com.cn/2007-01-08/images/200718111028709.jpg);}" alt="" src="http://www.rayli.com.cn/2007-01-08/images/200718111028709.jpg" onload="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" border=0></DIV><DIV style="FONT-SIZE: 12px"><BR><FONT size=4> 动作五：提膝练习<BR> 要求：单腿站立，双手抱紧提起的膝关节，收腹挺胸，眼睛平视前方。慢慢地松开双手，将双手打开至侧平位置。尽量的提膝，把大腿尽量的向腹部收紧。保持15-20秒。<BR> 目的：能很好的改善骨盆区域的围度<BR></FONT><BR></DIV><DIV style="FONT-SIZE: 12px" align=center><IMG onmousewheel="return imgzoom(this);" onmouseover="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.style.cursor=hand; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" onclick="if(!this.resized) {return true;} else {window.open(http://www.rayli.com.cn/2007-01-08/images/200718111059358.jpg);}" alt="" src="http://www.rayli.com.cn/2007-01-08/images/200718111059358.jpg" onload="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" border=0></DIV><DIV style="FONT-SIZE: 12px"><BR><BR><FONT size=4> 动作六：侧腹及侧腰练习<BR> 要求：身体侧卧，头放于手臂上，肩膀、髋、脚尖要在一条直线上。首先把上边的腿绕到后侧搭住下边的腿。好，双腿慢慢地向上抬高，臀部略着地。保持15-20秒。<BR> 目的：能很好的收紧腰线<BR></FONT><BR></DIV><DIV style="FONT-SIZE: 12px" align=center><IMG onmousewheel="return imgzoom(this);" onmouseover="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.style.cursor=hand; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" onclick="if(!this.resized) {return true;} else {window.open(http://www.rayli.com.cn/2007-01-08/images/200718111152558.jpg);}" alt="" src="http://www.rayli.com.cn/2007-01-08/images/200718111152558.jpg" onload="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" border=0></DIV><DIV style="FONT-SIZE: 12px"><BR><FONT size=4> 动作七：单腿下蹲练习<BR> 要求：背部贴墙站立，双腿下蹲至膝关节呈90度，大腿与地面平行。将左脚抬离地面约10cm。保持10-15秒。<BR> 目的：锻炼大腿肌群，臀大肌，更好的修饰臀部和大腿线条<BR></DIV></FONT><DIV style="FONT-SIZE: 12px" align=center><IMG onmousewheel="return imgzoom(this);" onmouseover="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.style.cursor=hand; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" onclick="if(!this.resized) {return true;} else {window.open(http://www.rayli.com.cn/2007-01-08/images/200718111228180.jpg);}" alt="" src="http://www.rayli.com.cn/2007-01-08/images/200718111228180.jpg" onload="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" border=0></DIV><DIV style="FONT-SIZE: 12px"><BR><FONT size=4> 动作八：俯撑控制练习<BR> 要求：俯撑，双手与肩同宽，双脚并拢。收紧臀部、腰部和腹部。把身体收紧成一整体。保持15-20秒。<BR> 目的：锻炼腹部的全部肌肉<BR></FONT></DIV><DIV style="FONT-SIZE: 12px" align=center><IMG onmousewheel="return imgzoom(this);" onmouseover="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.style.cursor=hand; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" onclick="if(!this.resized) {return true;} else {window.open(http://www.rayli.com.cn/2007-01-08/images/200718111318453.jpg);}" alt="" src="http://www.rayli.com.cn/2007-01-08/images/200718111318453.jpg" onload="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.alt=Click here to open new window\nCTRL+Mouse wheel to zoom in/out;}" border=0></DIV><DIV style="FONT-SIZE: 12px"><BR><FONT size=4> 动作九：夹胸练习<BR> 要求：双腿自然盘坐，上体保持直立。双手合十，并把手臂及肘关节一起并拢。当完全并拢后将手指慢慢升高。要注意肘关节始终要保持收紧。保持20-30秒。<BR> 目的：增加胸部的弹性</FONT></SPAN></SPAN></SPAN></DIV> 普拉提新的锻练方法 白山龙真是专家啊! <P><IMG onmousewheel="return imgzoom(this);" onmouseover="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.style.cursor=" onclick="if(!this.resized) {return true;} else {window.open(" alt="" src="http://www.rayli.com.cn/2007-01-08/images/20071811718533.jpg" onload="if(this.width>screen.width*0.7) {this.resized=true; this.width=screen.width*0.7; this.alt=" border=0 20071811718533.jpg?);}? hand?; this.alt="Click here to open new window\\nCTRL+Mouse wheel to zoom in/out" ;}? http: www.rayli.com.cn 2007-01-08 images Click here open new window\\nCTRL+Mouse wheel to zoom in out?;}?></P><P><FONT face=华文新魏 color=#0000ff size=6>爱美的女士快到白山龙处报名吧，保证让你们越来越美！</FONT></P> 男人练普拉提效果如何?
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