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Old 04-30-2011, 05:28 AM   #1
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Default 五式养心运动

1.两脚开立,与肩同宽。两臂自然下垂。目视前方。深吸一口气后,屈膝下蹲;同时,两臂前平举,掌心向下, 慢慢呼气。两腿慢慢站直,上体起立;同时慢慢吸气,两臂向上稍抬起。做一蹲一起的升降呼吸运动连续4次后还 原。休息1~2分钟,再做4次。
  2.两脚并拢,身体直立,两拳抱于腰间,掌心朝上。左脚向前上步,屈膝呈左弓步;同时,两臂前伸,与肩 齐平,http://www.cigem.gov.cn/,掌心向上。身体重心前移至左脚,右脚上步与左脚并拢,并步直立,同时两掌心边翻边向下、向外、向后划弧至 两腰侧时抱掌,’掌心仍朝上,http://forums.codeblocks.org/。右脚上步屈膝呈右弓步,与左弓步动作相同,方向相反。左右重复做8~10次。
  3.两脚开立,与肩同宽,身体直立,目视前方。两臂自身体两侧划弧摆举至头上方,两掌心相对。两掌屈腕 ,掌指向下,经两耳侧下插至两膝内侧;同时,上体前俯,两膝稍屈。两掌边沿膝关节向外划转,边下伸,使掌心 贴扶在两小腿外侧,http://www.nwbbs.com/;同时身体全蹲。两腿站起,身体直立,两掌随体上提,垂于身体两侧。重复划臂蹲身动作8~16 次。
  4.两腿前后开立,水宜生价格,左脚或右脚在前均可,两臂垂于体侧。前腿屈膝前弓,两手成拳,屈肘抱举于胸前。身体重心移于前腿,上体稍 前倾,两拳成掌向前伸抓。身体重心后移,双掌向下、向后划摆抓握成拳,垂于身体两侧。重复前弓腿抓握动作9 ~18次。转身成另一腿在前,重复前面动作9~18次。
  5.两腿并拢,身体直立,两手叉腰。左脚高抬向前迈出踏步,然后,右脚高抬向前迈出踏步,左右交替高抬 踏步各前行4次后成并步。并步稍停片刻,左脚向后退步,然后右脚退步,左右脚各后退4次后并步。稍停,再向 前高抬迈步练习和退步练习各8次。注意年龄大者,后退步时应放慢速度。
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