题目内容

在站姿训练中，八字步站立，双脚下踩，双腿肌肉收紧的同时需双腿夹紧，收臀提背，胯部上提，肋腹内收，双肩自然下垂，颈部与躯干垂直，头部摆正、眼视正前方。During training process, stand in splayed steps, both feet tread on the ground, and tighten the muscles of both legs while clamping both legs. Lift the back of the buttocks and the crotch. Adduct the ribs and abdomen. Droop the shoulders naturally, perpendicular to the neck and trunk. Put the head straight and look straight ahead.

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站姿练习中不能塌腰翘臀，颈部与躯干不能呈弧线状态。Don’t collapse waist hip and raise the buttocks. The neck and trunk are in arc state.

体态、胸背训练可以解放肢体的死板、僵硬，并将气息贯通于身体，使其达到松弛、柔韧。Posture, chest and back training can liberate the rigid and stiff limbs. The breath should be through the body, so that it can achieve relaxation, flexibility.

仰卧挑胸腰练习时，背肌收紧，胸腰上顶，抬头，手臂向下撑地，头尽量靠近地面，后腰及背部要离开地面，使胸腰充分展开。When doing sit-up chest and waist lifting exercise, tighten the back muscle,make chest and waist top, head up with arms down, head as close to the ground as possible, lower the back and waist off the floor to fully expand the chest and waist.

挑胸腰练习中，向上挑胸腰时要有力，下落时要有控制。When lifting the chest and waist, it should be strong. When falling, it should be controlled.