俯卧式小燕飞动作:在地板上俯卧脸朝下,双臂以肩关节为支撑点轻轻抬起,头部也抬起,双肩向后上方收起,同时双脚轻抬,让肋骨和腹部支撑身体3-5秒钟,恢复体位休息3-5秒钟后再继续。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/78310a55b319ebc4d4c6c40c9026cffc1f1716ec?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
仰卧小燕飞动作:人体仰卧在地板上,双脚屈起与地成90度,以手臂为支点撑起腰腹部,坚持3秒钟后恢复再继续。如果要增加难度可以把双手合十放在胸口,仅用头部和脚部支撑身体。
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/72f082025aafa40f13787c48b964034f79f019ec?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
站姿小燕飞动作:身体立定后,双手手心向外地侧平举,手指向上,满满地抬高双臂做小燕飞状,同时双手从腕关节开始向下伸直,50下为一组,4组为一次锻炼,每组休息3分钟。
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