1.幻椅式
足膝正位,脚趾上提,膑骨对着第二脚指,膝盖在脚踝正上方可以训练臀肌!(膝盖不要超过脚尖)
骨盆正位,不要拱背,也不要塌腰,保持正常腰曲。
脊柱延展,脊柱向头顶心延展,坐骨向后推!
吸气吸到后腰背,呼气提盆底坐骨打开!
双脚有力,脚后跟蹬,吸气起,膝盖窝眼睛打开!
![](https://img.haomeiwen.com/i7537536/3293c459e3ccfc17.jpg)
![](https://img.haomeiwen.com/i7537536/c2539409afe5ed5a.jpg)
![](https://img.haomeiwen.com/i7537536/54b156a716482d68.jpg)
![](https://img.haomeiwen.com/i7537536/bbf71685ebf1adc0.jpg)
![](https://img.haomeiwen.com/i7537536/f416e966e86da120.jpg)
2.高位起跑
![](https://img.haomeiwen.com/i7537536/e3dcb6f762fedaae.jpg)
![](https://img.haomeiwen.com/i7537536/146d00c62ad5e39c.jpg)
![](https://img.haomeiwen.com/i7537536/52948a87e24258c0.jpg)
手臂向上,髋为轴向前向远,前曲头指向地面
吸,右脚向后一大步
3.低位起跑式
![](https://img.haomeiwen.com/i7537536/6e9f193d601cd4ab.jpg)
右髂向前推,左边坐骨向后拉
![](https://img.haomeiwen.com/i7537536/5642b365cc388c14.jpg)
后脚向后蹬,骨盆摆正,脊柱延展
高位起跑
![](https://img.haomeiwen.com/i7537536/5cc140cbcf9e4842.jpg)
![](https://img.haomeiwen.com/i7537536/f1da8f9ce31d2302.jpg)
炮弹式,手臂脊柱45度
![](https://img.haomeiwen.com/i7537536/1b3cd751134e62b3.jpg)
前腿用力,后脚收回
高位启跑式膝盖落地,就是新月式。
4.战二式
后脚有力,前侧小腿垂直!
![](https://img.haomeiwen.com/i7537536/aaffa0cf67900179.jpg)
双脚分开与两手臂打开手腕纹同宽,脚外展90度,膝盖正位
身体歪,让那一侧髂骨上提.
后脚内扣5-15度。
髋紧后脚内扣60度,脚后跟对脚后跟。
前边髋外展,手打开,胸骨向前
![](https://img.haomeiwen.com/i7537536/7b43e3278b2a84a8.jpg)
![](https://img.haomeiwen.com/i7537536/5d8d746cb98cf6eb.jpg)
![](https://img.haomeiwen.com/i7537536/e0998e46017cfaaf.jpg)
![](https://img.haomeiwen.com/i7537536/4055289206c870cc.jpg)
![](https://img.haomeiwen.com/i7537536/ddfcc5b42f8bed5a.jpg)
5.战一
前脚跟对后脚跟
![](https://img.haomeiwen.com/i7537536/0a65284c46145936.jpg)
高位起跑膝盖疼做幻椅练臀肌,膝盖问题做靠墙幻椅
膝内扣先练臀肌
6.三角侧伸展式
![](https://img.haomeiwen.com/i7537536/75f6c5c20720ce4f.jpg)
![](https://img.haomeiwen.com/i7537536/33409f9c573cdd8b.jpg)
![](https://img.haomeiwen.com/i7537536/0a97b487d6bec59b.jpg)
![](https://img.haomeiwen.com/i7537536/8a7e3634259cf0e0.jpg)
7.三角扭转式
双脚柔韧性和力量的练习
![](https://img.haomeiwen.com/i7537536/a1e6a748303921bb.jpg)
![](https://img.haomeiwen.com/i7537536/4e1d65b364cb9ef1.jpg)
![](https://img.haomeiwen.com/i7537536/17aa0ef08ecdfc5d.jpg)
![](https://img.haomeiwen.com/i7537536/292e4a3f090f6a3a.jpg)
![](https://img.haomeiwen.com/i7537536/91c1dfd8434868b7.jpg)
正常腰曲,后脚踩下去、
![](https://img.haomeiwen.com/i7537536/13f0da2b8305392f.jpg)
先转腰带动胸颈
8.三角式
两侧髂骨水平
前腿股骨推进髋臼里
![](https://img.haomeiwen.com/i7537536/87e3509fff71c228.jpg)
![](https://img.haomeiwen.com/i7537536/b2f49d0df5367f40.jpg)
![](https://img.haomeiwen.com/i7537536/ecdca8f9f1a89c9c.jpg)
![](https://img.haomeiwen.com/i7537536/73c65911ca7b49c6.jpg)
![](https://img.haomeiwen.com/i7537536/6a44ac2bf33bf74b.jpg)
![](https://img.haomeiwen.com/i7537536/e6490749fe83d1ab.jpg)
小腿和手对抗避免膝超伸
颈椎不舒服不做三角式,头负重!
![](https://img.haomeiwen.com/i7537536/dfe774a533a24ce1.jpg)
![](https://img.haomeiwen.com/i7537536/e0eef533fe82da43.jpg)
![](https://img.haomeiwen.com/i7537536/883cd47a38ad11dd.jpg)
![](https://img.haomeiwen.com/i7537536/5f92807549afda38.jpg)
![](https://img.haomeiwen.com/i7537536/1a36f9342f21aba0.jpg)
![](https://img.haomeiwen.com/i7537536/d67101a6dfc56eb4.jpg)
![](https://img.haomeiwen.com/i7537536/5450561009b3592c.jpg)
![](https://img.haomeiwen.com/i7537536/fe1901db510d7375.jpg)
![](https://img.haomeiwen.com/i7537536/0b03297951c79ba6.jpg)
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