一、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">转动手腕脚踝?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)坐姿或站姿，时针、逆时针交替{动腕兌与踝兌?0U?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作用：(x)刺激兌周围l络Q促q四肢血液@环，预防兌늡与水?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
二、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">深呼吸练?/span>?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)
吸气时腹部鼓P持箋4U；
屏息2U后~慢呼气Q腹部内Ӟ持箋6U?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作用：(x)增加氧气摄入Q调节神l系l，~解压力性衰?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
三、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">t脚?/span>?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)站立时双脚与肩同宽，~慢tv脚尖保持3U后落下Q重?0?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作用：(x)ȝ腿肌肉Q增Z肢血液@环，预防静脉曲张8?/p>
四、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">耸肩放松?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)双肩向上耸至贴近xQ保?U后放松Q重?0?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作用：(x)~解肩颈肌肉紧张Q改善局部@环，预防肩周?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
五、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">揉腹?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)双手交叠Q以肚脐Z心顺旉打圈按摩100ơ，力度L8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作用：(x)促进肠胃蠕动Q调节气血代谢Q改善消化功能与腚w村ּ8?/p>
执行
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">频率：(x)每日晨v或睡前练?fn)，每个动作可单独完成或l合训练8Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">忌：(x)急性关节损伤、严重高血压?zhn)者需咨询ȝ后调整强?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)坐姿或站姿，时针、逆时针交替{动腕兌与踝兌?0U?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作用：(x)刺激兌周围l络Q促q四肢血液@环，预防兌늡与水?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)
吸气时腹部鼓P持箋4U；
屏息2U后~慢呼气Q腹部内Ӟ持箋6U?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作用：(x)增加氧气摄入Q调节神l系l，~解压力性衰?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
三、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">t脚?/span>?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)站立时双脚与肩同宽，~慢tv脚尖保持3U后落下Q重?0?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作用：(x)ȝ腿肌肉Q增Z肢血液@环，预防静脉曲张8?/p>
四、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">耸肩放松?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)双肩向上耸至贴近xQ保?U后放松Q重?0?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作用：(x)~解肩颈肌肉紧张Q改善局部@环，预防肩周?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
五、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">揉腹?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)双手交叠Q以肚脐Z心顺旉打圈按摩100ơ，力度L8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作用：(x)促进肠胃蠕动Q调节气血代谢Q改善消化功能与腚w村ּ8?/p>
执行
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">频率：(x)每日晨v或睡前练?fn)，每个动作可单独完成或l合训练8Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">忌：(x)急性关节损伤、严重高血压?zhn)者需咨询ȝ后调整强?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)站立时双脚与肩同宽，~慢tv脚尖保持3U后落下Q重?0?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作用：(x)ȝ腿肌肉Q增Z肢血液@环，预防静脉曲张8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)双肩向上耸至贴近xQ保?U后放松Q重?0?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作用：(x)~解肩颈肌肉紧张Q改善局部@环，预防肩周?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
五、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">揉腹?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)双手交叠Q以肚脐Z心顺旉打圈按摩100ơ，力度L8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作用：(x)促进肠胃蠕动Q调节气血代谢Q改善消化功能与腚w村ּ8?/p>
执行
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">频率：(x)每日晨v或睡前练?fn)，每个动作可单独完成或l合训练8Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">忌：(x)急性关节损伤、严重高血压?zhn)者需咨询ȝ后调整强?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">动作要领：(x)双手交叠Q以肚脐Z心顺旉打圈按摩100ơ，力度L8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作用：(x)促进肠胃蠕动Q调节气血代谢Q改善消化功能与腚w村ּ8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">频率：(x)每日晨v或睡前练?fn)，每个动作可单独完成或l合训练8Q?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">忌：(x)急性关节损伤、严重高血压?zhn)者需咨询ȝ后调整强?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>
通过q些动作激zn体机能，可辅助g~因久坐、代谢减~导致的衰老进E?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>