BlobNotFoundThe specified blob does not exist. RequestId:d5cab277-101e-013f-765c-10c9e0000000 Time:2019-05-22T05:11:17.9660171Z BlobNotFoundThe specified blob does not exist. RequestId:883d6cfb-101e-011d-5f5c-10a7d6000000 Time:2019-05-22T05:11:17.9715799Z BlobNotFoundThe specified blob does not exist. RequestId:30f5312c-101e-005d-3e5c-10c86d000000 Time:2019-05-22T05:11:17.9714735Z
BlobNotFoundThe specified blob does not exist. RequestId:12c94dd7-801e-00d0-145c-1084cb000000 Time:2019-05-22T05:11:17.9717052Z
BlobNotFoundThe specified blob does not exist. RequestId:09a878c8-101e-00b8-4a5c-10da9a000000 Time:2019-05-22T05:11:17.9732837Z

人老腿先老!常练三动作腿不老

健康 来源:人民网-生命时报 2018年10月15日 09:21 A-A+ 二维码
扫一扫 手机阅读

原标题:

  人上了岁数,下肢老化会带来很多麻烦,如容易跌倒、行动吃力等。日本体育教练员中野修一推荐了三个动作,在家可轻松练习,能在一定程度上延缓下肢衰老。

  1、面对桌子站立,把手放在桌面上,脚尖朝外,两脚张开稍比肩宽。保持背部挺直,像坐在椅子上一样下蹲,4秒后起身再重复。开始可以少做一些,以每次做两组、每组20次为目标练习。

  2、两手抓住一瓶1、5~2升的矿泉水,脚尖朝外,两脚张开稍比肩宽,同样挺直背部,像坐在椅子上一样下蹲,注意膝盖位置不要超过脚尖。坚持4秒后起身再重复。以每次做两组、每组20次为目标。

  3、站直身体,两手交叠放在脑后,两脚张开与肩同宽,脚尖向前。保持上半身与地板垂直,大步迈出一只脚,使大腿与地面平行,膝盖成90度角,再恢复站立,重复20次后,换一条腿再练习。(郭五陵 编译)

BlobNotFoundThe specified blob does not exist. RequestId:ae691699-101e-00d5-485c-1070b4000000 Time:2019-05-22T05:11:17.9768608Z
BlobNotFoundThe specified blob does not exist. RequestId:64db3494-601e-009e-075c-10412e000000 Time:2019-05-22T05:11:17.9766088Z 常练三 | 下肢
BlobNotFoundThe specified blob does not exist. RequestId:16c9e241-801e-0017-235c-10f80a000000 Time:2019-05-22T05:11:17.9755002Z
我要纠错编辑:邹杨 责任编辑:张福伟
BlobNotFoundThe specified blob does not exist. RequestId:af3d14a4-e01e-0048-6e5c-100af4000000 Time:2019-05-22T05:11:17.9779107Z
BlobNotFoundThe specified blob does not exist. RequestId:bb8ad664-201e-0115-1a5c-10bca5000000 Time:2019-05-22T05:11:17.9763540Z
BlobNotFoundThe specified blob does not exist. RequestId:7082071c-801e-0053-255c-102466000000 Time:2019-05-22T05:11:17.9803463Z BlobNotFoundThe specified blob does not exist. RequestId:72135874-a01e-000b-075c-10201d000000 Time:2019-05-22T05:11:17.9800136Z BlobNotFoundThe specified blob does not exist. RequestId:8231f7a6-f01e-0075-105c-10bfd2000000 Time:2019-05-22T05:11:17.9817211Z
860010-1125010100
1 1 1