一个非常简单的挥手锻炼
平帅宫很简单但很实用。首先，放松，呼吸顺畅。感受你的肩膀，保持平衡。双腿分开，宽度大致等于肩膀的宽度，慢慢将双手举到肩膀的高度。 Ping Shuai Gong涉及平行移动双臂，首先摆动到身体的前部，直到它们与肩膀的高度相同，然后稍微向后摆动手臂，直到双臂都在身体后面。上半身应保持笔直。在每第五次挥杆时，膝盖应略微向下弯曲并快速弹回〜一次当手臂向身体后部摆动而另一次在回复摆动到身体前部时。根据您的健康状况，您可能会蹲得更深或更高，两者都很好。记得保持放松，注意身体的平衡，上半身要保持挺直。别紧张。感受共鸣。无论你在多大程度上挥动双手，都要快乐地做到。当你挥杆时，不要让它越来越快。保持一定的速度。如果你让它越来越快，你就会感到焦躁不安，气流会受到干扰。保持相同的节奏，我们的内部和外部将是平衡的。专注于挥杆，放开所有琐事思想。你挥动的越多，你受益的时间就越长。重要的是准确地进行运动以提高运动的有效性。向前摆动时不要高于肩高。尽可能向后摆动而不会有力。轻轻摇摆。自然摆动。摆动双臂像钟摆一样。您越放松和一致，您将获得的结果越好。它更容易驱动气血循环。
Yīgè fēicháng jiǎndān de huīshǒu duànliàn
píng shuài gōng hěn jiǎndān dàn hěn shíyòng. Shǒuxiān, fàngsōng, hūxī shùnchàng. Gǎnshòu nǐ de jiānbǎng, bǎochí pínghéng. Shuāng tuǐ fēnkāi, kuāndù dàzhì děngyú jiānbǎng de kuāndù, màn man jiāng shuāngshǒu jǔ dào jiānbǎng de gāodù. Ping Shuai Gong shèjí píngxíng yídòng shuāng bì, shǒuxiān bǎidòng dào shēntǐ de qián bù, zhídào tāmen yǔ jiānbǎng de gāodù xiāngtóng, ránhòu shāowéi xiàng hòu bǎidòng shǒubì, zhídào shuāng bì dōu zài shēntǐ hòumiàn. Shàngbànshēn yīng bǎochí bǐzhí. Zài měi dì wǔ cì huī gān shí, xīgài yīng lüèwēi xiàng xià wānqū bìng kuàisù dàn huí〜yīcì dāng shǒubì xiàng shēntǐ hòu bù bǎidòng ér lìng yīcì zài huífù bǎidòng dào shēntǐ qián bù shí. Gēnjù nín de jiànkāng zhuàngkuàng, nín kěnéng huì dūn dé gēngshēn huò gèng gāo, liǎng zhě dōu hěn hǎo. Jìdé bǎochí fàngsōng, zhùyì shēntǐ de pínghéng, shàngbànshēn yào bǎochí tǐng zhí. Bié jǐnzhāng. Gǎnshòu gòngmíng. Wúlùn nǐ zài duōdà chéngdù shàng huīdòng shuāngshǒu, dōu yào kuàilè de zuò dào. Dāng nǐ huī gān shí, bùyào ràng tā yuè lái yuè kuài. Bǎochí yīdìng de sùdù. Rúguǒ nǐ ràng tā yuè lái yuè kuài, nǐ jiù huì gǎndào jiāozào bù'ān, qìliú huì shòudào gānrǎo. Bǎochí xiāngtóng de jiézòu, wǒmen de nèibù hé wàibù jiāng shì pínghéng de. Zhuānzhù yú huī gān, fàng kāi suǒyǒu suǒshì sīxiǎng. Nǐ huīdòng de yuè duō, nǐ shòuyì de shíjiān jiù yuè zhǎng. Zhòngyào de shì zhǔnquè de jìnxíng yùndòng yǐ tígāo yùndòng de yǒuxiào xìng. Xiàng qián bǎidòng shí bùyào gāo yú jiān gāo. Jǐn kěnéng xiàng hòu bǎidòng ér bù huì yǒulì. Qīng qīng yáobǎi. Zìrán bǎidòng. Bǎidòng shuāng bì xiàng zhōngbǎi yīyàng. Nín yuè fàngsōng hé yīzhì, nín jiāng huòdé de jiéguǒ yuè hǎo. Tā gèng róngyì qūdòng qì xiě xúnhuán.
A very simple swing hands exercise
Ping Shuai Gong is very simple but very useful. First, relax and breathe smoothly. Feel your shoulders, keep them in balance. Standing with both legs apart at a width roughly equal to that of the shoulder, slowly raise your hands to the height of the shoulders. Ping Shuai Gong involves in moving both arms in parallel, swinging first to the front of the body until they are the same height as the shoulder, then swinging the arms back with a little effort until both arms are behind the body. The upper body should maintain straight. On every fifth swing, the knee should slightly bend down and spring back quickly ~ once when the arms are swinging towards the back of the body and another on the return swing to the front of the body. Depending on your health, you may squat deeper or higher, both are fine. Remember to stay relaxed and pay attention on the body's balance, the upper body should maintain straight. Take it easy. Feel the resonance. No matter to what extent you can swing your hands, just do it happily. When you swing, don't let it go faster and faster. keep a certain pace. If you let it go faster and faster, you will feel agitated and the qi and blood flow will be disturbed. Maintain the same rhythm and our inside and outside will be balanced. Focus on the swing, let go of all trival thoughts. The more you swing, the longer you will benefit. It is important to perform the movements with accuracy to enhance effectiveness of the exercise. Do not go above shoulder height while swinging forward. Swing backwards as far as you can without being forceful. Swing gently. Swing naturally. Swing both arms like pendulums. The more relaxed and consistent you are, the better the results you will achieve. It drives the circulation of qi and blood more easily.
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