[视频文本]
If you’re wobbly and uncoordinated by nature, then get moving – the more movement you make, the more balance you’ll create.
You Will NeedExercise
Dumbbell
Tai chi
Rest
Optional: Stable structure
Dumbbell
Tai chi
Rest
Optional: Stable structure
Step 1: Get moving 动起来
Take a walk. Any type of exercise — walking, running, skipping, or jumping — can help improve your balance.
Step 2: Try balance exercise daily 每天锻炼
Incorporate balance exercises into your daily activities. Stand on one foot while waiting in the grocery line; shift your weight from leg to leg, holding for about 30 seconds per leg.
Incorporate balance exercises into your daily activities. Stand on one foot while waiting in the grocery line; shift your weight from leg to leg, holding for about 30 seconds per leg.
Do your balance exercises near a stable structure that will support you in case you stumble.
Step 3: Do bicep curls 使二头肌弯曲
Do bicep curls. Stand with your feet slightly apart and hold a dumbbell in your right hand, palm upward. Lift your left leg and bend it at the knee. Hold this position for up to 30 seconds. Then switch sides and repeat.
Do bicep curls. Stand with your feet slightly apart and hold a dumbbell in your right hand, palm upward. Lift your left leg and bend it at the knee. Hold this position for up to 30 seconds. Then switch sides and repeat.
Step 4: Do shoulder presses 锻炼臂力
Try a shoulder press. Stand with your feet slightly apart. With the dumbbell in your right hand, lift your arm until your forearm is perpendicular with the floor. Next lift your left leg and bend it at the knee. Hold for up to 30 seconds. Switch sides and repeat.
Try a shoulder press. Stand with your feet slightly apart. With the dumbbell in your right hand, lift your arm until your forearm is perpendicular with the floor. Next lift your left leg and bend it at the knee. Hold for up to 30 seconds. Switch sides and repeat.
Step 5: Try tai chi 练习太极拳
Take a tai chi class. Tai chi is a Chinese martial art that uses coordinated movements. It has been prescribed to stroke victims who have experienced impaired balance.
Take a tai chi class. Tai chi is a Chinese martial art that uses coordinated movements. It has been prescribed to stroke victims who have experienced impaired balance.
Step 6: Get rest 充足的休息
Get plenty of rest. Fatigue can often make people groggy and less balanced. Soon you’ll be on your way to perfect grace and poise.
Get plenty of rest. Fatigue can often make people groggy and less balanced. Soon you’ll be on your way to perfect grace and poise.
Did you know? Gymnastics, the ultimate test of human balance, is a term derived from the Greek concept of exercising naked.
[重点词汇]
bicep n. 二头肌训练机
curl
vt. & vi.1.(使)弯曲, (使)卷曲
2.盘旋, 缠绕
presses
vt. & vi.1.(使)弯曲, (使)卷曲
2.盘旋, 缠绕
presses
vi 1.催逼；紧迫；敦促
The matter is pressing.
2.【篮球】紧逼，做紧逼动作
3.【高尔夫球】长挥击球过猛
4.压；挤；按；推
The matter is pressing.
2.【篮球】紧逼，做紧逼动作
3.【高尔夫球】长挥击球过猛
4.压；挤；按；推
