上腹:
                                                                               
把腳曲起,
                                                                               
手有三種擺法:
                                                                               
1.手放頭後面:不建議,因為會潛意識用手去拉脖子,會拉傷脖子
2.手向前伸宜:會造成用手出力帶身體起來
3.手在胸前交叉:目前我是用這個方法,會壓制身體用背的力量拉起身體
                                                                               
                                                                               
脖子要放鬆,跟身體呈一直線。
                                                                               
躺著時吸氣,起來時吐氣,
吐氣時慢慢將肚子裡的氣吐掉,肚子會慢慢縮起,用肚子縮起的力量起身。
肚子要像卷手捲一樣向下並向腿的方面捲起來的感覺...
                                                                               
頭 ╮ 腳
                                                                               
起身不用太高,就是用腹部的力量起來,一點點也行,只要達到腹部酸酸的就可
吸氣慢慢躺下,然後頭不要著地,感覺快掉下去的時候再吐氣起身。
                                                                               
replay 15次
                                                                               
全身手和腳向上向下拉直(可把後腰抬高)伸展腹部。
                                                                               
做3回 共45次
                                                                               
下腹:
                                                                               
躺下腳呈┐型,小腿跟地面平行,大腿跟地面垂直。
                                                                               
先吸氣,然後吐氣,將腹部的氣慢慢吐掉,腹部用力縮起,一樣像捲手捲一樣向下,
並向上腹的方向一節一節捲起,腳會被拉扯往肚子方向下去,達到腹部酸酸的就吸氣
慢慢把腳把腳放回原位,同樣不用到底,吸飽氣在replay15次
                                                                               
頭╭ 腳
                                                                               
放鬆伸展同上
                                                                               
做3回 45次
---
                                                                               
應該會看不懂吧 =口=
                                                                               
這很難用文字表達啊 Orz

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