<p class="ql-block"><span style="font-size:22px;">八段錦第一式</span></p><p class="ql-block"><span style="font-size:20px;">雙手托天理三焦</span></p><p class="ql-block"><span style="font-size:20px;">益處：讓肢體得到充分伸展，調(diào)理全身臟腑</span></p><p class="ql-block"><span style="font-size:20px;">動作要領(lǐng)：</span></p><p class="ql-block"><span style="font-size:20px;">站如一棵松</span></p><p class="ql-block"><span style="font-size:20px;">手往上用力撐開</span></p><p class="ql-block"><span style="font-size:20px;">掌根頂住天</span></p><p class="ql-block"><span style="font-size:20px;">兩手從側(cè)邊緩慢下落</span></p><p class="ql-block"><span style="font-size:20px;">讓胳膊經(jīng)絡(luò)通暢</span></p><p class="ql-block"><span style="font-size:20px;">一上一下為一次 共做六次</span></p> <p class="ql-block"><span style="font-size:20px;">八段錦第二式</span></p><p class="ql-block"><span style="font-size:20px;">左右開弓似射雕</span></p><p class="ql-block"><span style="font-size:20px;">益處：</span></p><p class="ql-block"><span style="font-size:20px;">鍛煉胸肌、肩部、背部肌肉。</span></p><p class="ql-block"><span style="font-size:20px;">増強(qiáng)心肺功能，緩解便秘、腹脹</span></p><p class="ql-block"><span style="font-size:20px;">動作要領(lǐng):</span></p><p class="ql-block"><span style="font-size:20px;">雙肩展開，胸腔打開，左手五指微曲呈虎爪狀，</span></p><p class="ql-block"><span style="font-size:20px;">右手做八字手勢，緩慢拉開</span></p><p class="ql-block"><span style="font-size:20px;">扎馬步</span></p><p class="ql-block"><span style="font-size:20px;">反方向來一次，共做三次</span></p> <p class="ql-block"><span style="font-size:20px;">八段錦第三式</span></p><p class="ql-block"><span style="font-size:20px;">?調(diào)理脾胃須單舉</span></p><p class="ql-block"><span style="font-size:20px;">益處</span></p><p class="ql-block"><span style="font-size:20px;">調(diào)理脾胃、助清化</span></p><p class="ql-block"><span style="font-size:20px;">增強(qiáng)食欲</span></p><p class="ql-block"><span style="font-size:20px;">動作要領(lǐng)：</span></p><p class="ql-block"><span style="font-size:20px;">左手掌根朝天</span></p><p class="ql-block"><span style="font-size:20px;">右手手掌朝下壓</span></p><p class="ql-block"><span style="font-size:20px;">緩緩呼氣深深吸氣</span></p><p class="ql-block"><span style="font-size:20px;">用動作帶動呼吸</span></p><p class="ql-block"><span style="font-size:20px;">一左一右為一次</span></p><p class="ql-block"><span style="font-size:20px;">共做三次</span></p> <p class="ql-block"><span style="font-size:20px;">八段錦第四式</span></p><p class="ql-block"><span style="font-size:20px;">五勞七作往后看</span></p><p class="ql-block"><span style="font-size:20px;">益處：</span></p><p class="ql-block"><span style="font-size:20px;">促進(jìn)頭部血液循環(huán)</span></p><p class="ql-block"><span style="font-size:20px;">刺激督脈 増加陽氣</span></p><p class="ql-block"><span style="font-size:20px;">動作要領(lǐng)：</span></p><p class="ql-block"><span style="font-size:20px;">展肩、懸臂 、扭頭往后瞧</span></p><p class="ql-block"><span style="font-size:20px;">五指伸展開、手掌輕微往后旋</span></p><p class="ql-block"><span style="font-size:20px;">身體保持周正</span></p><p class="ql-block"><span style="font-size:20px;">一左一右共做三次</span></p> <p class="ql-block"><span style="font-size:20px;">八段錦第五式</span></p><p class="ql-block"><span style="font-size:20px;">搖頭擺尾去心火</span></p><p class="ql-block"><span style="font-size:20px;">益處：</span></p><p class="ql-block"><span style="font-size:20px;">消除口舌生瘡</span></p><p class="ql-block"><span style="font-size:20px;">與咽喉腫痛的虛火</span></p><p class="ql-block"><span style="font-size:20px;">動作要領(lǐng)：</span></p><p class="ql-block"><span style="font-size:20px;">右腳開步站立</span></p><p class="ql-block"><span style="font-size:20px;">雙臂向雙腿方向自然降落</span></p><p class="ql-block"><span style="font-size:20px;">扶于膝關(guān)節(jié)上方</span></p><p class="ql-block"><span style="font-size:20px;">眼看腳跟，身體向下壓</span></p><p class="ql-block"><span style="font-size:20px;">重心向前后切換搖擺</span></p><p class="ql-block"><span style="font-size:20px;">一左一右共做三次</span></p> <p class="ql-block"><span style="font-size:20px;">八段錦第六式</span></p><p class="ql-block"><span style="font-size:20px;">雙手攀足固腎腰</span></p><p class="ql-block"><span style="font-size:20px;">益處:</span></p><p class="ql-block"><span style="font-size:20px;">放松腰背肌肉</span></p><p class="ql-block"><span style="font-size:20px;">強(qiáng)腰、壯腎</span></p><p class="ql-block"><span style="font-size:20px;">動作要領(lǐng)：</span></p><p class="ql-block"><span style="font-size:20px;">兩腿挺膝站立</span></p><p class="ql-block"><span style="font-size:20px;">兩臂向前向上舉起</span></p><p class="ql-block"><span style="font-size:20px;">屈肘掌心向下按至胸前</span></p><p class="ql-block"><span style="font-size:20px;">兩掌反穿至背后</span></p><p class="ql-block"><span style="font-size:20px;">上體前屈、兩掌貼腿兩側(cè)</span></p><p class="ql-block"><span style="font-size:20px;">沿著大腿往下伸至腳后跟</span></p><p class="ql-block"><span style="font-size:20px;">目視下方 隨后吸氣上舉</span></p><p class="ql-block"><span style="font-size:20px;">一上一下為一次 共做六次</span></p> <p class="ql-block"><span style="font-size:20px;">八段錦第七式</span></p><p class="ql-block"><span style="font-size:20px;">攢拳怒目増氣力</span></p><p class="ql-block"><span style="font-size:20px;">益處：</span></p><p class="ql-block"><span style="font-size:20px;">疏肝通氣、</span></p><p class="ql-block"><span style="font-size:20px;">強(qiáng)筋健骨</span></p><p class="ql-block"><span style="font-size:20px;">動作要領(lǐng):</span></p><p class="ql-block"><span style="font-size:20px;">扎馬步。兩掌握拳</span></p><p class="ql-block"><span style="font-size:20px;">左拳向前沖出，定睛幾秒</span></p><p class="ql-block"><span style="font-size:20px;">左拳開掌，繞手腕旋轉(zhuǎn)一</span></p><p class="ql-block"><span style="font-size:20px;">周再提拳收回腰處</span></p><p class="ql-block"><span style="font-size:20px;">一左一右共做三次</span></p> <p class="ql-block"><span style="font-size:20px;">八段錦第八式</span></p><p class="ql-block"><span style="font-size:20px;">背后七顛百病消</span></p><p class="ql-block"><span style="font-size:20px;">益處：</span></p><p class="ql-block"><span style="font-size:20px;">拉伸脊柱</span></p><p class="ql-block"><span style="font-size:20px;">接摩五臟六腑</span></p><p class="ql-block"><span style="font-size:20px;">刺激督脈</span></p><p class="ql-block"><span style="font-size:20px;">動作要領(lǐng):</span></p><p class="ql-block"><span style="font-size:20px;">踮腳頭往上頂</span></p><p class="ql-block"><span style="font-size:20px;">稍停、目視前方</span></p><p class="ql-block"><span style="font-size:20px;">兩腳后眼下落輕震地面</span></p><p class="ql-block"><span style="font-size:20px;">一起一落為一次共做七次</span></p><p class="ql-block"><span style="font-size:20px;">最后兩掌合于腹前</span></p><p class="ql-block"><span style="font-size:20px;">呼吸均勻周身放松</span></p>