Active SG 健身晨运第三集

Warm Up 热身运动

1. High knee opener (高膝开臀)
2. High knee close hip (高膝臀部关)
3. Hamstring toe reach (绳肌伸直脚趾)
4. Chair support leg swing (椅子支撑腿摆动)
   

Exercises 运动

1. Arm swing with small steps (手臂摆动小步)
2. Squat rotation (深蹲身体转)
3. Side shuffle to heel raises (横向步行脚跟抬起)
4. Squat and front kick (下蹲和前踢)
5. Standing rotation (站起身体转)
6. Arm Front and side raise (手臂正面和侧面举起)

Cool Down 暖和运动

1. Standing calf stretch (站立小腿伸展)
2. Seated hamstring stretch (坐着绳肌伸展)
3. Standing quad stretch (站立四头肌拉伸)
4. Standing torso stretch (站立躯干伸展)
5. Seated chest stretch (坐着的胸部伸展)
6. Seated back stretch (坐着的背部伸展)
7. Standing posterior shoulder stretch (站立后肩伸)
8. Standing anterior shoulder stretch (站立前肩伸)
9. Standing triceps stretch with side lean (站立三头肌伸展和侧面倾斜)