英语翻译1.腰臀扭转运动两脚并拢站立,两手插腰,两肩放松,顺时针尽可能大幅度扭转腰臀5次,逆时针5次.2.肩臂绕环运动双

英语翻译
1.腰臀扭转运动
两脚并拢站立,两手插腰,两肩放松,顺时针尽可能大幅度扭转腰臀5次,逆时针5次.
2.肩臂绕环运动
双脚并拢站立,两臂向两边伸直抬到肩的高度,形成T字型,掌心朝下,手臂绕篮球大的圈转20次.接着大拇指朝下,掌心朝后,也是这样绕圈转20次.然后掌心朝上转20次,掌心朝前20次.如果想增加难度,可以这样：前40次左脚单脚站立,后40次右脚单脚站立.
3.臀腿伸展运动
站立在地上,弯腰,手尽量触碰地板.一边膝盖弯曲,另一边保持伸直,两边膝盖轮流交换弯曲,注意两脚保持平放在地上,头部完全放松地垂下,感觉用重力拉伸颈椎,精神完全放松.这样交换着保持15秒.
4.背肌强化运动
双脚并拢站立,膝盖微微弯曲,上身向前倾,背部要直,尽量平行于地(如果你的腰背不好,不必弯得太下,量力而为).手臂自然伸直,肘部放松,然后两臂推向两边,平行于地,静止片刻,再放下来两手合在一起.这样做40次.
5.侧压运动
两脚并拢站立,两手上举过头,右手抓着左手手腕,身体向右侧下倾,在最低点静止15秒,然后换向左侧倾.
6.踮脚运动
两脚分开一定角度,脚跟并拢站立,两手叉腰.然后尽量踮高脚,放下,踮脚,放下,这样重复40次.这个动作锻炼小腿肌肉.
7.单抬腿运动
准备姿势和上一个动作一样,两手叉腰,脚尖分开脚跟并拢站立.然后尽量高地上抬右腿,腿要伸直,在最高点保持2秒再放下来.左右两腿各抬25次.
8.四肢运动
脚的站立姿势和上个动作一样,两臂举过头顶,掌心相对.放低右臂的同时,向侧边抬起右腿,使右肘部碰到右膝盖.这样左右两边各做25次.
9.坐抬腿运动
坐在地上,手撑在身后,指尖朝后,肘部微微弯曲,两腿弯曲.右足平放在地上,左脚跷在右腿上,身体尽量坐直.重点感觉下后背压向左小腿.
在上面挑5个翻译.不要机器和软件翻译,翻好了追加分数.

1.The twisting movement waist-buttock
Bipod and approach to stand,hands,shoulders relax hips,clockwise as dramatically reverse waist-buttock 5 times,counterclockwise 5 times.
2.JianBei circle annulus movement
Stand,two arms feet touching to both sides unbend carried to the shoulder height,forming T word,palm down,arms around basketball big circle turn 20 times.Then the thumb down,so it is toward,palm round turn 20 times.Then the palm upward turn 20 times,palm toward front 20 times.If you want to increase the difficulty,can this:top 40 times after left standing on one foot,40 times right foot standing on one foot.
3.Hip leg extension movement
Standing on the ground,bend,hand to touch the floor.The other side while knee bends,in turn,both sides to keep knee unbend of bending,pay attention to two feet exchange keep flat on the ground,head completely relaxed and lop,feel with gravity,spirit is loosened completely tensile cervical vertebra.Such exchange a hold for 15 seconds.
4.Back muscle strengthening exercises
Feet touching stand,knee bends slightly,upper body forward,back straight parallel to the ground,as far as possible (if your waist is bad,need not bend too,your cloth).Arm natural unbend,relax,then two arm elbow to both sides,parallel to the ground,still for a moment,and then down his hands together.Do 40 times.
5.Side pressure movement
Bipod and approach to stand,two hands for left hand,right hand too wrist,the body to the right,under low static pour in 15 seconds,and then reversing the left poured.