<p class="ql-block"><span style="font-size:22px;">八段锦第一式</span></p><p class="ql-block"><span style="font-size:20px;">双手托天理三焦</span></p><p class="ql-block"><span style="font-size:20px;">益处：让肢体得到充分伸展，调理全身脏腑</span></p><p class="ql-block"><span style="font-size:20px;">动作要领：</span></p><p class="ql-block"><span style="font-size:20px;">站如一棵松</span></p><p class="ql-block"><span style="font-size:20px;">手往上用力撑开</span></p><p class="ql-block"><span style="font-size:20px;">掌根頂住天</span></p><p class="ql-block"><span style="font-size:20px;">两手从侧边缓慢下落</span></p><p class="ql-block"><span style="font-size:20px;">让胳膊经絡通畅</span></p><p class="ql-block"><span style="font-size:20px;">一上一下为一次 共做六次</span></p> <p class="ql-block"><span style="font-size:20px;">八段锦第二式</span></p><p class="ql-block"><span style="font-size:20px;">左右开弓似射雕</span></p><p class="ql-block"><span style="font-size:20px;">益处：</span></p><p class="ql-block"><span style="font-size:20px;">锻炼胸肌、肩部、背部肌肉。</span></p><p class="ql-block"><span style="font-size:20px;">増强心肺功能，緩解便秘、腹胀</span></p><p class="ql-block"><span style="font-size:20px;">动作要领:</span></p><p class="ql-block"><span style="font-size:20px;">双肩展开，胸腔打开，左手五指微曲呈虎爪状，</span></p><p class="ql-block"><span style="font-size:20px;">右手做八字手势，缓慢拉开</span></p><p class="ql-block"><span style="font-size:20px;">扎马步</span></p><p class="ql-block"><span style="font-size:20px;">反方向来一次，共做三次</span></p> <p class="ql-block"><span style="font-size:20px;">八段錦第三式</span></p><p class="ql-block"><span style="font-size:20px;">调理脾胃須单举</span></p><p class="ql-block"><span style="font-size:20px;">益处</span></p><p class="ql-block"><span style="font-size:20px;">调理脾胃、助清化</span></p><p class="ql-block"><span style="font-size:20px;">增强食欲</span></p><p class="ql-block"><span style="font-size:20px;">动作要領：</span></p><p class="ql-block"><span style="font-size:20px;">左手掌根朝天</span></p><p class="ql-block"><span style="font-size:20px;">右手手掌朝下压</span></p><p class="ql-block"><span style="font-size:20px;">缓缓呼气深深吸气</span></p><p class="ql-block"><span style="font-size:20px;">用动作带动呼吸</span></p><p class="ql-block"><span style="font-size:20px;">一左一右为一次</span></p><p class="ql-block"><span style="font-size:20px;">共做三次</span></p> <p class="ql-block"><span style="font-size:20px;">八段锦第四式</span></p><p class="ql-block"><span style="font-size:20px;">五劳七作往后看</span></p><p class="ql-block"><span style="font-size:20px;">益处：</span></p><p class="ql-block"><span style="font-size:20px;">促进头部血液循环</span></p><p class="ql-block"><span style="font-size:20px;">刺激督脉 増加阳气</span></p><p class="ql-block"><span style="font-size:20px;">动作要领：</span></p><p class="ql-block"><span style="font-size:20px;">展肩、悬臂 、扭头往后瞧</span></p><p class="ql-block"><span style="font-size:20px;">五指伸展开、手掌轻微往后旋</span></p><p class="ql-block"><span style="font-size:20px;">身体保持周正</span></p><p class="ql-block"><span style="font-size:20px;">一左一右共做三次</span></p> <p class="ql-block"><span style="font-size:20px;">八段锦第五式</span></p><p class="ql-block"><span style="font-size:20px;">摇头摆尾去心火</span></p><p class="ql-block"><span style="font-size:20px;">益处：</span></p><p class="ql-block"><span style="font-size:20px;">消除口舌生疮</span></p><p class="ql-block"><span style="font-size:20px;">与咽喉肿痛的虚火</span></p><p class="ql-block"><span style="font-size:20px;">动作要领：</span></p><p class="ql-block"><span style="font-size:20px;">右脚开步站立</span></p><p class="ql-block"><span style="font-size:20px;">双臂向双腿方向自然降落</span></p><p class="ql-block"><span style="font-size:20px;">扶于膝关节上方</span></p><p class="ql-block"><span style="font-size:20px;">眼看脚跟，身体向下压</span></p><p class="ql-block"><span style="font-size:20px;">重心向前后切换摇摆</span></p><p class="ql-block"><span style="font-size:20px;">一左一右共做三次</span></p> <p class="ql-block"><span style="font-size:20px;">八段锦第六式</span></p><p class="ql-block"><span style="font-size:20px;">双手攀足固肾腰</span></p><p class="ql-block"><span style="font-size:20px;">益处:</span></p><p class="ql-block"><span style="font-size:20px;">放松腰背肌肉</span></p><p class="ql-block"><span style="font-size:20px;">强腰、壮肾</span></p><p class="ql-block"><span style="font-size:20px;">动作要领：</span></p><p class="ql-block"><span style="font-size:20px;">两腿挺膝站立</span></p><p class="ql-block"><span style="font-size:20px;">两臂向前向上举起</span></p><p class="ql-block"><span style="font-size:20px;">屈肘掌心向下按至胸前</span></p><p class="ql-block"><span style="font-size:20px;">两掌反穿至背后</span></p><p class="ql-block"><span style="font-size:20px;">上体前屈、两掌贴腿两側</span></p><p class="ql-block"><span style="font-size:20px;">沿着大腿往下伸至脚后跟</span></p><p class="ql-block"><span style="font-size:20px;">目视下方 随后吸气上举</span></p><p class="ql-block"><span style="font-size:20px;">一上一下为一次 共做六次</span></p> <p class="ql-block"><span style="font-size:20px;">八段锦第七式</span></p><p class="ql-block"><span style="font-size:20px;">攒拳怒目増气力</span></p><p class="ql-block"><span style="font-size:20px;">益处：</span></p><p class="ql-block"><span style="font-size:20px;">疏肝通气、</span></p><p class="ql-block"><span style="font-size:20px;">强筋健骨</span></p><p class="ql-block"><span style="font-size:20px;">动作要领:</span></p><p class="ql-block"><span style="font-size:20px;">扎马步。两掌握拳</span></p><p class="ql-block"><span style="font-size:20px;">左拳向前沖出，定睛几秒</span></p><p class="ql-block"><span style="font-size:20px;">左拳开掌，绕手腕旋转一</span></p><p class="ql-block"><span style="font-size:20px;">周再提拳收回腰处</span></p><p class="ql-block"><span style="font-size:20px;">一左一右共做三次</span></p> <p class="ql-block"><span style="font-size:20px;">八段锦第八式</span></p><p class="ql-block"><span style="font-size:20px;">背后七颠百病消</span></p><p class="ql-block"><span style="font-size:20px;">益处：</span></p><p class="ql-block"><span style="font-size:20px;">拉伸脊柱</span></p><p class="ql-block"><span style="font-size:20px;">接摩五脏六腑</span></p><p class="ql-block"><span style="font-size:20px;">刺激督脉</span></p><p class="ql-block"><span style="font-size:20px;">动作要领:</span></p><p class="ql-block"><span style="font-size:20px;">踮脚头往上頂</span></p><p class="ql-block"><span style="font-size:20px;">稍停、目视前方</span></p><p class="ql-block"><span style="font-size:20px;">两脚后眼下落轻震地面</span></p><p class="ql-block"><span style="font-size:20px;">一起一落为一次共做七次</span></p><p class="ql-block"><span style="font-size:20px;">最后两掌合于腹前</span></p><p class="ql-block"><span style="font-size:20px;">呼吸均匀周身放松</span></p>