五禽戏口令 - 婷婷姐姐

[00:10.32]来跟婷婷姐姐打《五禽戏》
[00:14.01]强身健体
[00:18.18]两脚与肩同宽
[00:21.67]站稳
[00:24.7]手臂自然下垂
[00:28.62]目视前方
[00:31.88]舌头抵住上颚
[00:35.47]不说话了
[00:37.99]调匀呼吸
[00:42.87]吸
[00:45.51]呼
[00:47.94]吸
[00:50.14]呼
[00:53.91]聚集气息到丹田处
[00:59.15]静下心来
[01:01.83]起势
[01:04.62]上提
[01:07.77]下按
[01:11.34]提
[01:14.63]按
[01:17.47]提
[01:21.28]按
[01:25.020004]提
[01:28.4]按
[01:32.03]第一章节 虎举
[01:36.85]舒展身体
[01:40.56]握拳
[01:42.07]四指包住拇指
[01:45.229996]上举
[01:47.45]手指有力地张开
[01:50.35]抬头面朝天
[01:55.04]握拳下拉
[01:59.130005]向前平视
[02:03.78]握拳举
[02:08.19]拉伸腰身
[02:12.06]握拳向下拉向前平视
[02:20.22]虎扑老虎扑向前
[02:25.75]神态威猛
[02:28.53]目光炯炯
[02:32.04001]两手上提
[02:35.25]前伸
[02:37.48]下按
[02:42.20999]上提
[02:46.66]下扑
[02:51.59]提
[02:53.65]伸展开
[02:56.56]向下按扑
[03:04.24]第二章节 鹿抵
[03:10.15]心保持宁静
[03:12.9]身体继续放松
[03:15.69]姿势舒展
[03:18.28]要像梅花鹿一样轻盈地迈步转腰
[03:26.78]扭到极致
[03:30.47]还原很轻盈
[03:35.16]再迈步转腰
[03:40.31]下视还原
[03:46.07]迈步
[03:48.4]转腰
[03:51.03]下视还原越来越轻盈
[03:58.76]下视
[04:01.67]还原
[04:05.53]鹿奔
[04:08.27]上步后坐
[04:13.03]前移
[04:15.51]收回
[04:18.44]注意我的手就像鹿角一样
[04:23.77]上步
[04:26.82]后坐
[04:29.45]前移
[04:32.38]收回
[04:36.25]上步
[04:39.47]后坐
[04:42.01]前移
[04:44.66]双手收回
[04:48.32]上步
[04:51.04]后坐
[04:53.82]前移
[04:56.66998]收回
[04:59.62]双手侧起内合下按
[05:07.17]调匀呼吸
[05:11.56]第三章节 熊运
[05:18.12]浑厚沉稳
[05:22.43]锻炼一下我们的后背
[05:27.12]右
[05:29.11]上
[05:31.35]左
[05:33.46]下
[05:35.95]像转个圈
[05:38.73]右
[05:40.62]上
[05:42.41998]左
[05:44.61]下
[05:47.61]反方向
[05:50.11]左
[05:52.19]上
[05:54.31]右
[05:56.52]下
[05:59.12]扭动起来
[06:02.48]左
[06:04.99]上
[06:07.01]右
[06:09.34]下
[06:12.09]整个背都放松了呢
[06:16.66]下面是熊晃
[06:20.94]提髋
[06:23.87]落步
[06:27.19]后坐
[06:30.13]前靠
[06:33.06]站得非常稳
[06:35.9]坐得好
[06:39.63]提髋
[06:42.27]落步
[06:45.33002]后坐
[06:47.88]前靠
[06:50.53]另外一个方向提髋
[06:53.9]落步
[06:56.99]后坐
[06:59.52]前靠
[07:03.55]提
[07:05.98]落
[07:08.34]坐
[07:11.1]靠
[07:13.84]我们整个躯干前前后后都得到了放松
[07:21.39]第四个章节 猿提
[07:25.26]要提高灵活性
[07:27.99]像猿猴一样
[07:30.82]双手上提
[07:34.41998]转头
[07:36.77]下按
[07:40.65]上提踮脚
[07:44.98]转头
[07:46.76]下按
[07:49.52]上提
[07:51.49]转头
[07:53.91]下按
[07:57.13]上提
[07:59.14]转头
[08:01.47]下按
[08:05.89]猿摘
[08:07.81]像猴子一样敏捷好动
[08:11.89]退步回头看
[08:15.73]顾
[08:18.01]按掌
[08:20.23]上步
[08:22.41]摘果
[08:25.11]收回
[08:27.67]退步盼
[08:32.73]按掌
[08:35.39]上步
[08:37.75]摘果
[08:40.35]收回
[08:44.5]退步回头看
[08:48.96]按掌
[08:51.5]上步
[08:53.11]摘果
[08:55.31]收回
[08:57.46]退步回头看
[09:02.8]按掌
[09:05.28]上步
[09:06.86]摘果
[09:09.08]收回
[09:11.46]双手侧起内合
[09:16.29]下按
[09:19.88]第5章节 鸟伸
[09:25.16]像鸟儿一样飞翔起来吧
[09:29.52]上举
[09:32.39]下按
[09:35.75]分手
[09:38.14]抬腿
[09:41.62]举
[09:44.31]按
[09:46.89]分
[09:49.97]抬
[09:52.76]像鸟儿一样飞翔
[09:55.71]按
[09:58.45]分
[10:01.33]抬
[10:05.03]像鸟儿一样飞翔
[10:08.1]按
[10:10.8]分
[10:13.72]抬
[10:16.87]鸟飞
[10:19.3]增强肺部呼吸的力量
[10:23.68]双手平举
[10:27.06]下落抬腿
[10:31.36]上举
[10:34.88]下落
[10:39.5]举
[10:42.86]落
[10:47.09]举
[10:50.03]落
[10:54.36]举
[10:57.36]落
[10:59.66]非常好
[11:02.85]双手侧起内合下按
[11:07.77]引气归元
[11:15.42]侧举
[11:17.69]下按
[11:21.21]侧举
[11:23.52]下按
[11:27.68]举
[11:30.51]按
[11:34.18]两手向前拢气
[11:39.32]食指和拇指之间的虎口交叉
[11:44.35]叠于肚子前
[11:48.03]闭目养神
[11:53.28]调匀呼吸
[11:56.93]感受气体的流动
[12:01.71]呼
[12:04.99]吸
[12:08.81]呼
[12:11.54]吸
[12:14.84]呼
[12:17.22]吸
[12:20.49]呼
[12:22.92]吸
[12:28.1]我们来搓一下手
[12:30.83]让它热热的
[12:34.72]然后浴面像洗脸一样
[12:43.65]好啦练《五禽戏》结束
[12:46.75]你可以再来一遍哦
[12:49.09]祝大家练完《五禽戏》精神饱满
[12:52.66]心情愉快
[12:54.05]健健康康