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娉ㄥ???ュ??锛???寰?51姣??ュぇ璧?瀹?缃?杩?琛?娉ㄥ???ュ??锛?濉???涓?汉淇℃??????浼藉?磋叮??

璺????存????虫敞澶ю??歌?瀹??圭ぞ浜ゅ?浣?璐﹀?凤?璺?????浼界?存???绋?锛?绉?????涓?浜??ㄣ??

????宸ヤ???锛????╂???磋叮????浼藉伐浣???锛??????ュ??锛??峰?涓?涓???瀵拣?????

??浜??寰?锛??ㄧぞ浜ゅ?浣?涓???浜??ㄧ????浼界?涔?蹇?寰???????锛????轰??峰??村?濂??便??

??浼戒?浠????绉?韬???荤??.浜??ㄤ氦娴?锛?澶ц????达???浠??寮?灞?澶?绉?褰㈠???浜??ㄤ氦娴?娲诲???姣?濡??ㄧ嚎???????浼芥????璧?绛?锛?璁╁ぇ瀹跺?ㄧ??浼界????ヤ???涓??村??浜插??颁??ㄣ??

??浼藉?韬???ュ悍????澶?

??浼藉?浜?韬???ュ悍????澶????捐????瑙???????浼借?藉?澧?寮鸿???????????????ф?с????杩???绉?濮垮?跨??缁?涔?锛???浼借?藉??????梆??℃??浼稿??寮哄??韬??????涓??ㄤ?锛?浠?????楂?韬?????翠??ュ悍姘村钩??姣?濡?锛?甯歌?????浼藉Э?垮???涓????????????澹??????互?????板?寮鸿?块?ㄥ?????ㄧ??????锛????朵??藉???楂?韬????骞宠　??????璋??с??

??浼借?藉?淇?杩?琛?娑插惊????瑰??蹇??哄???姐????浼界?涔?涓?????绉?濮垮?垮???煎?告??宸ц?藉??????板???蹇??????洪?ㄧ??娲诲???浠?????楂??翠???琛?娑插惊???浣垮?姘ф????ュ?荤?╄川?村ソ?颁?杈??拌韩浣?????涓??????杩?瀵逛?棰??插?琛?绠＄?剧????楂?琛???绛????????甯告????????ャ??

??浼借??藉??????扮?瑙ｇ?肩?????瑰??濮垮?裤??璁稿?浜哄??涓轰???????宸ヤ?????澶ц??瀵艰?寸?????ㄣ??棰??ㄧ??ㄤ????肩??锛???杩???浼界??缁?涔?锛???互?????扮?瑙ｈ?浜????????浼戒腑????绉?濮垮?胯?藉?璋??村???瑰??韬????濮垮?匡???灏??变?涓???Э?垮??寸????绉??ュ悍?????

绀惧?轰?????卞?????垮??1姣??ュぇ璧?涓??浣?涓?浠?浠????涓??????璧???锛??存???涓?ぞ?虹??涓??ㄥ?????ㄨ???锛?浣???互涓??朵???璧?????浜??楠?锛?浜ゆ?????锛?浜??告??便????浠???绀惧?哄??婊′?????涓?娲诲??锛?姣?涓?涓?汉?藉?ㄨ????惧?颁??卞?????跨???ㄥ????

杞绘?炬敞??锛??冲?诲?????涓???涓?51姣??ュぇ璧???甯哥???????????涓??楠わ?浣?灏卞??互娉ㄥ??骞跺?濮?浣???????涔???????璁轰??????虹?ㄦ?疯????佃???ㄦ?凤???浠??芥??渚?浜?渚挎?风????璧???寰?锛?璁╀????堕???伴?借?藉?绀轰?????????

涓板?娲诲???澶???浣?楠???浠??浠???渚?姣??ュぇ璧?锛?杩???涓板?澶?褰╃??娲诲???浠?????ㄧ嚎??璁ㄤ??颁?瀹惰?搴э?浠?宸ヤ????板????浜ゆ?浼?锛?姣?涓?涓?椿?ㄩ?戒负浣???渚?浜?涓?涓?????????????灞?瑙??????轰????ㄨ???锛?浣?灏?浣?楠??板??????????????涓???锛??????颁??????棰?????婵??变???????

??浠?????浼借?绋?涓?浠?娑电??浜?浼?缁?????浼戒?寮?锛?杩????ヤ??颁唬????浼界??蹇靛????????渚?濡?锛???浠?????浼借?绋?涓??浼?缁????煎?告????ユ?炽????浼藉?插?绛?澶?绉???绱?锛?璁╂?ㄥ?ㄧ?涔?涓???????芥?????拌韩浣???????锛?杩??藉?ㄥ??典??峰?????????浠??镐俊锛???姝ｇ????浼斤?涓?浠?浠???韩浣????荤?硷??存????电??淇????

?ㄨ?涓?俊?????哥???朵唬锛?姣?涓?涓?汉?介??瑕?涓?绉??藉?璁╄??繁???拌??ュ???ㄧ???规???51姣??ュぇ璧?????浼藉?锛???杩???浼界??????锛?涓烘?ㄦ??渚?浜?涓???瀹?????澶╁?帮?璁╂?ㄥ?ㄧ?蹇?????娲讳腑?惧?伴?ｄ唤涔?杩???骞抽??涓???俊????蹇?涔???锛?涓?浠????韬????????锛??存???蹇??电????????璁╂??浠??璧凤??ㄨ???蹇?涔???涓???圭??韬?????????斤?寮????ュ悍涓?骞哥????扮??娲汇??

??璁烘?ㄦ????浼界???版??锛?杩???凡??涓?瀹?缁?楠???缁?涔???锛?51姣??ュぇ璧?????浼藉??藉?涓烘?ㄦ??渚???浼?璐ㄧ?????″????瀵笺????浠??????????姣?涓?涓??ヨ????借?藉?ㄨ????惧?板?浜???繁????浼戒?璺??瀹??拌韩蹇?????ュ?ㄩ?㈡????????蹇?涔???锛?灏?甯︽?ㄨ蛋杩?涓?涓??ㄦ?扮??涓???锛??ㄨ???锛??ㄥ????拌??繁???ㄧ?????????????????姐??

濡?浣?寮?濮???浼界?涔?

濡???浣?????浼界???版??锛?涓??ラ??濡?浣?寮?濮?缁?涔?锛?浠ヤ????瑰缓璁????戒?瀵逛?????甯??┿?????╀?涓?????????浼借?绋????ㄧ??浼藉?涓????甯告????瀵逛???姘村钩??璇剧?锛?浠??虹??伴?绾с?????╀?涓???????繁姘村钩??璇剧?锛???互甯??╀??村ソ?版???＄??浼界???烘???ㄤ????煎?告??宸у缓璁??ㄥ?濮?缁?涔???杩?琛???褰?????韩??

绠???????浼歌??ㄥ??娣卞?煎?稿??互甯??╀??炬?捐????锛??垮????浼ゃ??涓?瑕??ヤ?姹???锛?姣?娆＄?涔????堕?村??互浠????堕?村?濮?锛?姣?濡?姣?澶?0-15????锛???娓?澧????梆???0???????撮?裤??

1.??浼斤?韬????骞宠　涔???

??浼戒?浠????绉?杩?????存???绉???娲绘?瑰????插???瀹?缁???浜?浣?浣?娉????煎?告????ユ?筹??ㄥ?ㄩ??杩??翠???璋???杈惧?拌韩蹇???骞宠　????1姣??ュぇ璧?????浼藉?锛???浠??浠???渚?涓?涓?????浼借?绋?锛?杩?娉ㄩ??缁煎???х????ヨ韩蹇?璋???????杩?绯荤???缁?涔?锛???浠??藉?????缂?瑙ｅ????锛?澧?寮轰?璐???????翠?骞哥?????

5.??浼藉?锛?涓?灞???????绌洪??/h3>

51姣??ュぇ璧?:??浼藉?????ラ??蹇?涔???锛?涓烘?ㄦ??渚?浜?涓?涓??灞?????浼界?涔?绌洪?淬??杩?????姣?涓?瀵哥┖?撮?界?杩?绮惧?璁捐?锛??ㄥ?ㄤ负?ㄦ??渚???????????涓?涓?????浼戒?楠?????璁烘?ㄦ????瀛﹁??锛?杩?????缁?楠?????浼界?扁?わ?濂借??锛?杩????借?芥弧瓒虫?ㄧ????姹?????浠?????浼芥??缁??㈤??锛??辩?楠?涓板???涓?涓?浜哄＋缁???锛?浠?浠??涓烘?ㄦ??渚???浼?璐ㄧ????ユ??瀵硷?甯??╂?ㄥ?ㄧ??浼界????璺??涓????姝ャ??

濡?浣?寮?濮???浼界?涔?

???╁????????浼戒?寮?锛???瀛﹁????互浠????绠?????浣?寮?寮?濮?锛?姣?濡?灞卞?锛?Tadasana锛???涓????锛?AdhoMukhaSvanasana锛???????寮?锛?Marjaryasana/Bitilasana锛?锛???娓?澧????惧害??

璋????涔?锛?姣?澶╄?卞??????杩?琛?璋????涔?锛?姣?濡?娣卞?煎?革?DiaphragmaticBreathing锛????瑰??煎?革?AbdominalBreathing锛?锛??藉??????炬?捐韩蹇???

?ユ?崇?涔?锛?姣?澶╄?琛?5-10???????ユ?筹???互???╃?????涓?娉ㄥ?煎?稿?ユ?虫????杩??剁???????ユ?筹?甯??╂?ㄦ??????蹇???骞抽????

瀵绘?句?涓???瀵硷?濡????ㄦ????浼藉??瀛﹁??锛?寤鸿??ㄤ?涓???浼芥??缁?????ユ??瀵间?杩?琛?缁?涔?锛?浠ョ‘淇??ㄤ???姝ｇ‘?у??瀹??ㄦ?с??

??浼藉?浣??圭??韬??????????/h3>

????缁?涔?锛?韬?????︼???浼藉苟涓????韫磋??灏辩??锛???瑕???浠?????涓???????扮?涔????????堕?寸???ㄧЩ锛??ㄤ????拌??繁??韬?????ф?у???????ㄤ???????锛????跺??蹇?涔???寰??村??骞抽???????︺??

???????板?????匡???杩???浼斤???浠??藉??存繁?ュ?颁?瑙ｈ??繁??韬????蹇??碉????拌??繁??娼???锛?骞跺?ㄦ??虹?涓?涓??????裤??

绀句氦????浜?????ョ??浼界???涓?蹇?????????????涓?璧风?涔?锛?涓?浠??芥??????浠?????浼芥按骞筹?杩??界?浜ゆ?版????锛???浜???浼界??涔?瓒ｅ????澶???

?ㄨ???锛???蹇?涔???涓?浠?浠????娆¤韩浣????荤?硷??存????哄??电??娲?绀笺????杩?姣?澶╃????ョ??浼界?涔?锛??ㄥ???娓??????板??蹇???骞抽??涓?????锛?杩?绉?????灏??╂?ㄥ?ㄦ?ュ父??娲讳腑?村????俊锛??㈠?涓????????借?戒????烽????浠?瀹广??姣?涓?涓?繁?煎?革?姣?涓?涓??ユ?筹??芥????ㄥ???ㄤ?????涓?娆○??娣卞?绘?㈢储??

51姣??ュぇ璧?????浼藉?锛??村??浜?涓烘?涓?涓??ヨ?????渚???绾?补????浼戒?楠?????浠???绌洪?磋?璁℃敞?????跺??绾垮????????姘??达?姣?涓?涓?????界?杩?绮惧?甯?缃??浠ョ‘淇??ㄥ?ㄧ?涔??惰?藉?瀹??ㄦ?娴稿?朵腑锛?蹇??村?????涓????︽?般????浠????渚?澶?绉???浼借?绋?锛?浠???绾у?伴?绾э?婊¤冻涓??????灞?娆＄????姹???

??璁烘?ㄧ??????????????澧?寮轰?璐??杩???拷姹?蹇??电??骞抽??锛???浠??借?戒负?ㄩ??韬???舵????????璇剧???

?ㄨ?涓?揩??濂???涓???涓???惧?板??蹇???瀹????惧?灏や负??瑕???51姣??ュぇ??歌?????浼藉?锛???杩???浼界??????锛?甯??╂?ㄥ?ㄥ?纰?????娲讳腑?惧?颁???瀹?????澶╁?般??姣?涓?涓???浼借?绋???缁???锛??芥????ㄨ韩蹇???涓?娆″?ㄩ?㈡?炬?撅?姣?涓?涓??ㄤ???瀹???锛??芥?????????涓?娆○??娣卞?昏?璇???璁╂??浠??璧凤??ㄨ???蹇?涔???涓???圭??韬?????????斤?寮????ュ悍涓?骞哥????扮??娲汇??

淇????挎??缁?涔????ㄥ??

璁惧?灏?????锛?姣?澶╂??姣??ㄨ?瀹?涓?涓??????锛?姣?濡?瀹???涓?缁??扮??濮垮?匡?????姣?澶╃?涔?20??????杩?浜?灏???????互甯??╀???姝ユ??楂???繁????浼芥按骞炽??

?惧?扮??浼戒?浼达?涓???????瀹朵汉涓?璧风?涔???浼斤???互澧???浜??搁??卞?????????轰?锛?浠???淇???缁?涔?????ュ?ㄥ????

璁板?杩?姝ワ?璁板?浣?????浼界?涔?杩?灞?锛??????板???濮垮?裤???扮???煎?告??宸т互??蹇????舵??????ュ??????杩?浜?璁板???互甯???╀????拌??繁????ヨ?姝ヰ???锛?浠???淇???缁?涔????ㄥ????

??1姣??ュぇ璧?:??浼藉?????蹇?涔???涓??甯???杩?浜??规???绉?璇??藉?甯??╀??ㄧ??浼界?涔?涓??圭??韬?????????姐??璁颁?锛???浼戒?浠?浠????绉?缁?涔?锛?瀹??存???绉???娲绘?瑰?锛???杩?姣?澶╃??缁?涔?锛???浠??藉??ㄨ韩蹇?涓??惧?扮??姝ｇ??骞抽????骞哥???