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No. 142

七式健身操

7-Style Fitness Exercise

第一式 逍遥舒展

Style-1 Stretching Freely

双脚并拢自然站立，双手松垂于体侧，目视前方。双手由体侧合抱于小腹前并交叉合隆，往上托举至胸前。由胸前反掌向上撑举至额头前上方，眼睛跟着手走。然后头向前看手臂往后往上伸举，手在最高点保持三秒。接着身体向左侧弯，幅度量力而行弯至最大幅度保持三秒。然后匀速缓慢回正，即直立状态。再向右侧弯，动作要求同左。双手自然松开，沿着体侧落回小腹前。接着做一到三遍。

Stand upright with feet together, hands on both sides of body, look straight ahead.

Clasp hands with fingers crossed in front of the lower abdomen from the side of body, raise hands to the chest, look and keep moving hands with palms upwards to the upper of the forehead.

Look ahead, stretch arms backwards and upwards, keep hands at the highest position for three seconds.

Turn your body to the left as much as you can and keep this action for three seconds. Then return to upright position slowly at a constant slow speed. Turn to the right as the same requirements as the left.

Release hands naturally and downwards to the front of lower abdomen along the side of body.

Repeat all above movements one to three times.

第二式 调息放松

Style-2 Regulating breath to relax

双脚肩宽，膝微曲，胯微坐。双臂下垂于体侧，目视前方，身体上下抖动。此式在每式结束后做放松调整动作，直至呼吸平稳，身体不紧张时在做下一个动作。

Stand with feet apart in shoulder width, knees slightly curved, and crotch slightly sit.

Hang down arms on the side of body, look ahead and shake body up and down.

At the end of each style, keep doing this movement for relaxation and adjustment until the breathing is steady. Then start the next movement when the body is unstrained.

第三式 扩胸护背

Style-3 Expanding chest and protecting back

手向前升于胸高，然后手臂外旋张开扩胸，手臂松沉甩手合击肩背后侧。反复张开合拢甩手击背15-30次。接第二个动作放松抖动。

Raise hands forward to the chest, rotate arms outwards to expand the chest, and then crossly swing arms to hit the back shoulder.

Repeat for 15-30 times, and then followed by the style-2 to relax.

第四式 敬畏天地

Style-4 Tapping on the back

双手向后甩，击打脊背手臂尽量往后后打。身体保持中正，不要埋头。做15-30次。放松抖动接下一个动作。

Swing hands backwards to hit the back as possible as you can.

Keep body straightly upright and do not duck the head.

Repeat for 15-30 times. Relax and shake body for the next style.

第五式 中流砥柱

Style-5 Leaning backwards

双手往后合抱，然后手指相对托住髂后上棘（后腰）挺髋身体后仰，头往后上方看挺至最大幅度保持三秒；然后身体起来一点，保持挺髋的动作左右匀速摆胯反复摆胯10-30次；恢复直立位身体慢慢折腰前倾，同时双手沿着身体后侧往下摸至脚后跟双手顺着脚踝拿到脚尖前侧，然后交叉合隆，掌心反转向下，往下拉撑，注意腿不能弯曲，保持三秒。然后拉撑住身体往左侧转动，转至左脚外侧保持三秒在往身体右侧转动，转至右脚外侧，保持三秒身体回正；双手往正前上方伸展，伸展至手与肩平的位置时手臂继续伸展带动身体起来回到站立伸展位置，然后双手自然松开落回体侧。反复做1-3次。动作缓慢，量力而行。放松抖动，接下一个动作。

Put hands backwards, hold the upper iliac spine (back waist) with fingers to straighten the hips, lean back and look upwards, keep this action to the maximum extent for three seconds.

Then get up a little, and keep straightening the hip and swing it left and right at a constant speed for 10-30 times.

Return to upright position, and slowly bend over and lean forward. At the same time, touch the back, legs, heels, ankles and toes. Then get hands crossed with palms downward, pull down the hands for three seconds, and do not bend the knees.

Pull and turn body to the outside of the left foot for three seconds, turn to the right for three seconds, and then turn the body to middle position.

Extend both hands fore-upwards till they are in line with the shoulders, keep stretching the arms to drive the body upwards to the standing position, and then release and lower the hands naturally to the side of body.

Repeat 1-3 times. Please take care to move slowly and just do as you can. Relax and shake body for the next style.

第六式 左右逢源

Style-6 Stretching knees flat to both sides

单脚支撑，提膝略高于水平然后向外展开，开至身体侧面放下回正，反复做10-30次，换另一只脚重复10-30次。

Stand with one foot, raise the other knee slightly above the horizontal plane, and expand it outwards to one side, recover the leg. Repeat 10-30 times.

Shift to the other leg for 10-30 times.

第七式 我自巍然

Style-7 Lowering the body with thighs parallel to ground

开间距自己三个脚的长度，膝盖与脚尖在一个方向且不能超过脚尖，并固定不动，手臂端平身体正直往下坐，坐到大腿与地面平行，脚尖尽量外展成一子型身体直上直下，反复5-30次。然后抖动放松结束。

Feet apart in the length three times of your own feet, keep your knees in the same direction with toes, and do not exceed the toes in vertical line, and keep stable.

Keep your arms straight forward; lower your body until your thighs are parallel to the ground.

Keep toes out and straightly move the body up and down for 5-30 times.

Relax and shake body at the end.

注意事项

1.做之前可以先做第二式，待身体抖松，微微发热，开始一式一式按顺序做起来，每一式之间的放松修整动作都是以第二式为主，调整至呼吸平稳，身心和畅，再接下一个。

2.每式动作根据自身情况量力而行，不可强求难度，以舒适放松的状态去做，每式的次数可根据自身情况增加或减少。

3.每天坚持做1-3组，饭前或饭后一个小时以后再做。

4.运动操原创者刘鑫：成都中医药大学附属医院。

Precautions

1. Before exercising, you may start with style 2. When your body is relaxed and slightly hot, you may do all the styles one by one in order. Style 2 is a relaxation and rest for all the other styles, where stable breath and harmony of the body and mind are achieved to ensure the next style.

2. Each style should be done according to the physical condition of each individual, in a comfortable and relaxed state. Intensity of each style can be increased or decreased by individual.

3. Exercise 1-3 times each day, one hour before or after meals.

4. This exercise is demonstrated by Dr. Liu Xin from Hospital of Chengdu University of Traditional Chinese Medicine.

供稿人：刘鑫 张梦雪 龚琴琴

Contributor: Liu Xin, Zhang Mengxue, Gong Qinqin