Three stretches (伸展) you should do every day
For one who doesn’t get much physical activity, a sore and achy back is a common problem.
Here are a few simple moves that anyone can fit into their daily exercise.
Slowly rolling your neck in one direction, then the other, is a simple but effective way to relax some of your muscles. When you’re done, move on to rolling your shoulders forwards and backwards. They may seem simple, but these are really good for reducing stress and tension in the body. Most people hold a lot of tension in their shoulders.
Forward folds (弯曲)
Even if you can’t touch your toes, folding your body forwards is a great move for loosening up your back.
Butterfly poses
It’s great for you to stretch your back and inner thighs.
| A．Neck and shoulder rolls |
| B．Walk forwards and backwards |
| C．Rolling them really helps relieve it |
| D．You should take long and deep breaths |
| E．Sit with your feet together and knees apart |
| F．There are a few ways you can go into a fold |
| G．However, making stretches can help improve it |
相似题推荐
【推荐1】Being fit and healthy doesn’t mean you have to work out for hours a day and eat nothing but chicken and vegetables for every meal.
You always complain you are too busy to go to the gym or to prepare a healthy meal.
You should walk more instead of driving a car when going out. The key to lifelong fitness is to simply be more active and walk more every day. Try your best to walk whenever and wherever you can —to the superstore, to the office, or go for an after-dinner walk with your family.
Instead of always going to the movies or watching TV, you should take part in activities that keep you moving. You can go for a bike ride, go on a hike, or go to play sports with your family and friends, such as ping-pong and basketball.
| A．The list is endless. |
| B．Find ways to be close to nature. |
| C．Enough sleep is especially important. |
| D．Of course it’s not always possible to go to the gym. |
| E．However, for your health, you have to make a change. |
| F．In short, take every chance to walk as much as you can. |
| G．Actually, there are many good habits that will help you keep in shape. |
【推荐2】Top running routes in the USA
Holidays for some people are all about relaxing on the beach but for others, it’s important to be out and about. Walking and running holidays allow travellers to explore the beauty of a country and get plenty of fresh air without spending too much money. Here are some of the most beautiful running routes (路线) in the USA — you may want to give these a go.
Mammoth Lakes
An area favoured by athletes from all over the world, Mammoth Lakes offers amazing views and plenty of trails (小路) along with a healthy running community for active travellers to explore. Well-known track coaches Joe Vigil and Bob Larsen brought marathon superstars to the area in 2001 and ever since, it has trained 12 Olympians who have earned two Olympic medals as well as three major marathon wins.
Three Rivers Heritage Trail
Perfect for runners who like a bit of variety on their route, the Three Rivers Heritage Trail offers 24 miles of path going through a number of neighbourhoods, popular shopping and entertainment districts (娱乐区) and green space providing the perfect guide to the city on two feet.
Naples
Naples is well-known for its high-end shopping, world-class culture and high-class dining. The best running trail is along Gulf Shore Boulevard and Gordon Road, with views of the white sandy beaches and water, and some of Naples boutique hotels and holiday homes.
Barr Trail
The Barr Trail is a trail that began as a way to enter mining (采矿) areas on Pikes Peak and later developed into a tourist trail. It starts in Manitou Springs, a little tourist town just west of The Springs, and climbs to the top of Pikes Peak in about 12 miles and 7,400 feet of vertical (垂直的) gain. This is not an easy route so be sure to pack the right supplies and rest when you need to.
1. What might you experience in Mammoth Lakes?| A．Running like an Olympian. |
| B．Meeting your favourite stars. |
| C．Taking part in a major marathon. |
| D．Being trained by Joe Vigil and Bob Larsen. |
| A．Three Rivers Heritage Trail. | B．Barr Trail. | C．Mammoth Lakes. | D．Naples. |
| A．Mammoth Lakes. | B．Barr Trail. | C．Naples. | D．Three Rivers Heritage Trail. |
| A．Naples. | B．Barr Trail. | C．Mammoth Lakes. | D．Three Rivers Heritage Trail. |
| A．Coal miners. | B．Window shoppers. |
| C．Competitive swimmers. | D．Experienced adventurers. |
【推荐3】Water skiing
Water skiing is an exciting water sport that can be a ton of fun. You will get to have a happy and joyful adventure every time you go out on the water.
For your first time water skiing, you may want to either take a lesson from an expert or find a friend that has experience and is willing to teach you.
| A．It’s no hard task to learn. |
| B．It takes a little patience to learn. |
| C．Of course, no one can water ski alone. |
| D．Once prepared, a skier can start the game on his own. |
| E．You will also need a water skiing cable and a life jacket. |
| F．Before you start water skiing, there are a few supplies you’ll need. |
| G．Of your two helpers, you need one to drive the boat and one to observe. |
