ãã骨æ¶ç大å°æ¯å¤©ççï¼ä¸ä¼ç±äºå¤çåå å大ãè¦æ³ä½¿éª¨æ¶å大æææè©ç»å®½ï¼èå°±æ¯æè°ç
ä¸è§èï¼ä¸è§èå为åæãä¸æãåæï¼ ä¸é¢æ¯ä¸è§èçé»ç¼æ¹æ³:
ãã1ãæ¨ä¸¾ï¼ä¸»è¦ç»ä¸è§èåæãä¸æååæã å¨ä½ï¼å姿ï¼ä¸¤ææåéäºä½ä¾§ï¼ä¸¤èå¤å±ï¼æå¿æåï¼ä»¥å¼§çº¿æ¨åéè³æé«ç¹ï¼ç¨åï¼ç¼æ
¢æ§å¶åéæå路线ï¼å¼§çº¿ï¼è¿åã æ示ï¼äº¦å¯
ç«å§¿åï¼åèåæ¶åï¼ä¹å¯åèè½®æ¢åã
ãã2ã侧平举ï¼ä¸»è¦ç»ä¸è§èä¸æã å¨ä½ï¼ä¸¤ææåéåäºè
¿åï¼èº«ä½ç¨åå¾ï¼åèå¾®å±ï¼ å两侧举起åéè³è©é«ï¼ä½¿ä¸è§èå¤äºâ顶峰æ¶ç¼©âä½ï¼ç¨åï¼ç¶åè©èæ§å¶ç¼æ
¢è¿åãä¹å¯åèåï¼ä¸¤èè½®æ¢ã
ãã3ã俯身侧平举ï¼ä¸»è¦ç»ä¸è§èåæã å¨ä½ï¼ä¸¤ææåéï¼æå¿ç¸å¯¹ï¼ä¿¯èº«å±èï¼èº«ä½ç¨³å®ï¼ä¸¤èå两侧ä¸ä¸¾ï¼ç¶åæ§å¶ç¼æ
¢è¿åã
ãã4ãè¸è©ï¼ä¸»è¦ç»
ææ¹èã å¨ä½ï¼ä¸¤ææåéåäºä½ä¾§ï¼èçå¾®å±ï¼ä¸ä½å¾®åå¾ï¼åè©å
åä¸æï¼è¯ç¨
è©å³°è§¦è³åï¼ç¨åï¼ç¶åç¼æ
¢æ§å¶è¿åã