æåä½ å¥½ï¼ä¸é¢ææ¥ä¸ºä½ åçï¼ è¸é¨èèé»ç¼
è¸é¨èèç丰满ç»å®ï¼æ¯éæ¥å¥ç¾çæ å¿ä¹ä¸ãåè¾¾çè¸é¨èèï¼ä½¿ç·æ§æ¾å¾å¼ºå£®é梧ï¼å¥³æ§åæ´å 丰满èæ线æ¡ãè¸é¨èèçåéæ§é»ç¼ï¼è¿å¯å¢å¼ºå¿èºåè½ãç«æ£å«è¸çä¸è¯å§¿å¿ï¼æ©å¤§è¸å»èæ¹åè¸å´çªå°ãè¸é¨èè主è¦å
æ¬è¸å¤§èãè¸å°èåèé´èãæ¬é¡¹é»ç¼å¯ä»¥æ¯å¾æçï¼ä¹å¯ä»¥å©ç¨å¨æ¢°è¿è¡ã
1.å¾æé»ç¼
è¸é¨èèåéçå¾æé»ç¼ï¼ä¸»è¦ä»¥ä¿¯å§æ为主ï¼å©ç¨èªèº«ééï¼é åèæ¨æè¾¾å°åå±è¸é¨èèçç®çã俯å§æå¯å¨å¹³å°ä¸è¿è¡ï¼ä¹å¯ä»¥å¨åæåèä¸å«ä¸æ¯æç©æè´éè¿è¡ã
é¢å¤å§¿å¿ï¼ä¿¯èº«ï¼ä¸¤ææå°ä¸è©å宽ï¼åè伸ç´ï¼ä¸¤è¶³è¸å¹¶æ¢ï¼è¶³å°ç¨åæå°ï¼å¤´ç¨æ¬èµ·ï¼ç¼ååè§ï¼æºè¸ï¼æ¶è
¹ï¼ä½¿èº«ä½ä¿ææºç´ã
å¨ä½ï¼ä¸¤èä»ä¼¸ç´å§¿å¿éæ¸å¼¯å±ãå±èï¼èº«ä½ç¼ç¼ä¸ç§»å¹¶ä¿æä¸å°é¢å¹³è¡ï¼ç¨åçå»åï¼è¸å¤§èæ¶ç¼©ï¼åèåæ¶ç¨åï¼æç´ï¼å°èº«ä½æèµ·ï¼è¿åæé¢å¤å§¿å¿ã注æå¨å¨ä½è¿ç¨ä¸å§ç»ä¿æ身ä½çæºç´ãä¸è¿°å¨ä½éå¤10次左å³ã
é»ç¼å°ä¸å®ç¨åº¦åï¼å¯éç¨åç«æ¶ä¸ä¿¯å§æã两足å«é«ä¿¯å§æãè´é俯å§æ(å¨èä¸æ¾äºéç©)ãçªææ宽æ(ç¹æå°ä¸¤ææ¯æè·ç¦»åçªæå¢å®½)ï¼ä»¥åæææ¯æçå¨ä½ï¼ä»¥å¢å é¾åº¦ï¼è·å¾æ´å¤§çé»ç¼ææã
è¦é¢ï¼å¨ä½å§ç»ä¿ææºè¸ãæ¶è
¹èº«ä½æºç´ï¼é¿å
æ²è©ãè¸è©ã缩è¸ãå¼è
°ææèçä¸æ£ç¡®ç姿å¿ã
ä½ç¨ï¼ä¸»è¦åå±è¸å¤§èï¼åæ¶ä¹é»ç¼è±ä¸å¤´èãä¸è§èçåéã
2.åéé»ç¼
(1)é£é¸è¿å¨
é¢å¤å§¿å¿ï¼ä»°å§äºä¸è©å宽çä¸æ¡ç®èé¿å³ä¸(家åºå¯ç¨3个æ¹å³çºµæ¼æ¿ä»£)ï¼ä¸¤è
¿å±æ²ï¼ä¸¤èåå¼ï¼è¸ç¨³å°é¢ï¼ä¸¤è伸ç´ï¼åææåéä¸ä¸¾ï¼æ³å¿ç¸å¯¹ã
å¨ä½ï¼ä¸¤èåæ¶èªä¸å身ä½ä¸¤ç¼ç¼è½ä¸ï¼å°½å¯è½åæ©è¸è¿å¨ãç¨åçå»åï¼æ¶ç¼©è¸å¤§èåèé¨èèï¼ä½¿åéèªä¸¤ä¾§å¾ªåè·¯ç¼ç¼æ¬ä¸¾è³è¸åï¼è¿åæé¢å¤å§¿å¿ãä¸è¿°å¨ä½éå¤20次左å³ã
é£é¸è¿å¨é¤äºå¯ä»¥ä»°å§ä½è¿è¡å¤ï¼è¿å¯ä»¥å±ç«ç«å§¿å¿åææ¿ä½(ææ¿å¾æè§30â60°)è¿è¡ã
è¦é¢ï¼å¹³å§æ¶è¸è
æºèµ·ï¼è
°èèæ¶ç´§ï¼ä¸¤èä¸è½æ¶ç¨è¸å¤§èæ§å¶æ
¢éãä¸éåè¸å¤§èå
å伸å±ï¼ä¸ä¸¾è¿åæ¶é度è¾ä¸è½ç¨å¿«ï¼èåç´åè¸å¤§èä»ä¿ææåæ¶ç¼©ã
ä½ç¨ï¼ä¸»è¦åå±è¸å¤§èåä¸è§èã
(2)ä»°å§å举
é¢å¤å§¿å¿ï¼ä»°å§äºç®èé¿å³ä¸ï¼åè
¿å±èï¼ä¸¤èåå¼ï¼è¸ç¨³å°é¢ï¼ä¸¤è伸ç´ï¼ä¸¤ææ¡åéäºè
¿ä¾§ã
å¨ä½ï¼å·¦ä¾§ä¸è¢ç´èç¨åå°åéç»ä¸æ¹å头å举起ï¼å½åéå¨å¤´åæ¯èº«ä½ç¥ä½æ¶åæ
¢æ
¢è¿åæ¾åä½ä¾§ãå·¦å³äº¤æ¿ã以ä¸å¨ä½éå¤20次ã
è¦é¢ï¼è
°èé¨èèæ¶ç´§ï¼ç¨è¸å¤§èåéæ§å¶ä¸æ¾é度ãä¸æç¨å¿«ï¼ä¸æ¾ååæ
¢éãå¼å§ç»ä¹ æ¶ï¼åéééä¸å®è¿å¤§ã
ä½ç¨ï¼åå±åé¯èåè©ãèé¨èèï¼åæ¶è¿è½æ©å¤§è¸è
ï¼å¯¹å¢å¤§èºæ´»éæçã
3.æåå¨é»ç¼
é¢å¤å§¿å¿ï¼ä¸¤èèªç¶ç«ç«ï¼ä¸è©å宽ï¼åè伸ç´å平举ï¼æå¿ç¸å¯¹æ¡æåå¨ã
å¨ä½ï¼è¸ãèèèç¨åï¼ä½¿ä¸¤èç»ä½åå两侧ç¼ç¼å¹³æä½æ©è¸è¿å¨ï¼ç´è³ä¸¤èå侧平举ç¶ãç¨åçå»ï¼ç¼ç¼æ¢å¤è³é¢å¤å§¿å¿ãä¸è¿°å¨ä½éå¤20次ã
æåå¨æ©è¸ä¹å¯åä»°å§ä½è¿è¡ã
è¦é¢ï¼èº«ä½ç´ç«ï¼å¨ä½é度éä¸ï¼æ³¨æåè¦éä¸ã
ä½ç¨ï¼åå±è¸å¤§èåè±ä¸å¤´èï¼æ©å±è¸è
ã
4.æ éé»ç¼
é¢å¤å§¿å¿ï¼ä»°å§äºç®èé¿å³ä¸ï¼åè
¿å±èï¼ä¸¤èåå¼ï¼å¹³è¸äºå°ä¸ã让åä¼´æ家人å°æ éæ¬è³è¸åï¼ä¸¤ææ³ç¼ç¸å¯¹ï¼æ¨ªæ¡æ éæã
å¨ä½ï¼è
°è
¹èèæ¶ç¼©ï¼å¸æ°ä½¿è¸é¨ä¸æºï¼åæ¶è¸èæ¶ç¼©ï¼åè伸æ³å°æ éæ¨èµ·ç´è³èå
³è伸ç´ï¼ç¨åçå»ï¼å±èå°æ éç¼ç¼æ¾åè¸åï¼èå±è©æ¾ï¼ä½¿è¸å¤§èå
å伸å±æ¾æ¾ãä¸è¿°å¨ä½éå¤10次ã
æ¤é¡¹é»ç¼é¤å¹³å§ä½å¤ï¼è¿å¯éç¨æå§ä½è¿è¡ãä¸æå§ä½åå±è¸å¤§èä¸é¨èèï¼ä¸æå§ä½åå±è¸å¤§èä¸é¨èèãæ¡æ¨ªæ çæ¹å¼ååçªæ¡ãä¸æ¡å宽æ¡ãçªæ¡åå±è¸è°é«åº¦ï¼å®½æ¡ä¸ºä½¿è¸å¤§èæ宽ã
è¦é¢ï¼èº«ä½è¦èººå¹³ç¨³ï¼æ éä¸éæ¶è¦æ
¢ï¼é¿å
åçæå¤ï¼è¸å¤§èåéåæ¥è¦å
åï¼ä¸è¦ååã
å¸ææçåçä»¤ä½ æ»¡æ
追é®å¾æï¼ï¼