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比起“毽子操”,这18个动作更适合居家健身→
提高胸椎灵活性
改善肩背不适,防止驼背
预防和延缓肩部及腰部劳损
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/758.jpg)
02
四向点头
四向把头点 锻炼颈和肩
动作很简单 贵在每天练
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/759.gif)
放松颈部肌肉
改善肩颈部不适
预防颈椎病
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/760.jpg)
03
靠墙天使
背部紧靠墙壁 外展打开双臂
贴墙缓缓而上 徐徐回到原状
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/761.gif)
提高肩部灵活性和肩胛稳定性
缓解肩颈部紧张
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/762.jpg)
04
蝴蝶展翅
双肘平举要到位 向内收紧别怕累
像只蝴蝶展翅飞 改善含胸和驼背
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/763.gif)
提高肩胛稳定性
改善圆肩驼背姿态
提高肩关节力量
改善肩颈部紧张
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/765.jpg)
05
招财猫咪
手臂一上一下 交替重复多下
勤练加强肩部 肩肘功能不差
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/767.gif)
提高肩胛稳定性,增加肩袖力量
缓解肩颈部紧张,肩部塑型
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/769.jpg)
06
壁虎爬行
身体稳定向前压 双手扶墙往上爬
上下重复需多次 配合呼吸练肩胛
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/771.gif)
提高核心稳定性,改善协调性
强化上肢力量,缓解肩颈部紧张
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/773.jpg)
07
4字拉伸
单腿“四”字往上翘 保持姿势固定脚
身体前压深呼吸 经常练习腰胯好
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/774.gif)
拉伸臀部肌肉
提高髋关节灵活性
缓解腰部紧张
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/775.jpg)
08
侧向伸展
双手上举两交叉 身体侧弯向旁拉
左右交替做伸展 松解腰部顶呱呱
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/780.gif)
拉伸躯干侧面肌肉
改善肩颈部和腰部紧张
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/783.jpg)
09
站姿拉伸
单腿站姿抓脚面 腿在躯干靠后点
降低难度扶椅背 缓解腰部紧和酸
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/788.gif)
改善下背部紧张
预防腰部和膝关节劳损
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/792.jpg)
10
左右互搏
坐在稳定椅子上 双手交叉顶内膝
大腿向里手抵抗 身体前倾不能忘
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/794.jpg)
提高髋关节稳定性
强化内收肌力量
提高上肢力量
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/795.jpg)
11
靠椅顶髋
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/797.jpg)
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/800.gif)
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/802.jpg)
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/804.jpg)
12
坐姿收腿
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/808.jpg)
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/811.gif)
提高核心力量
提高身体控制能力
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/815.jpg)
13
足底滚压
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/819.jpg)
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/821.gif)
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/824.jpg)
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/827.jpg)
14
对墙顶膝
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/830.jpg)
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/832.gif)
提高踝关节灵活性
改善步态,缓解下肢紧张
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/835.jpg)
15
单腿拾物
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/836.jpg)
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/838.gif)
提高身体平衡与稳定能力,防止跌倒
缓解下肢紧张
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/840.jpg)
16
足踝绕环
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/844.jpg)
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/846.gif)
提高踝关节灵活性和力量
缓解下肢紧张
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/848.jpg)
17
单腿提踵
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/850.jpg)
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/852.gif)
提高身体平衡与稳定能力
提高下肢力量,缓解下肢紧张
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/855.jpg)
18
触椅下蹲
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/857.jpg)
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/859.gif)
提高下肢力量和稳定性
提高核心稳定性
![](https://imagepphcloud.thepaper.cn/pph/image/193/890/861.jpg)
起身动一动
愉悦又轻松
一起加油吧!
原标题:《比起“毽子操”,这18个动作更适合居家健身→》
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