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盛夏来袭，睡眠开始出现各种各样的问题。晚上睡不好觉，白天自然就会精力差、脾气暴躁，站在扑面而来的热浪里，什么都还没做便感觉整个身体都被掏空…在这个体力和精力急剧消耗的季节里，怎样才能摆脱随天气而来的焦躁不安，好好睡上一觉呢？
本期夜间舒缓助眠，3式训练，跟着教练@MIX胡先生 一起在炎炎夏（戳↓）日（视↓）睡（频↓）个（打↓）好（卡↓）觉！
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<span class="tieba-inline-style-37"><strong><span class="tieba-inline-style-38"><span class="tieba-inline-style-39">看到此文的童鞋千万不要吝啬你的流量，动动大拇指分享给你爱的</span>Ta吧~</span></strong></span>
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<span class="tieba-inline-style-41">*点击↑↑↑图片查看视频，<span class="tieba-inline-style-42">下方有动作分解GIF</span>*</span>
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<strong><span class="tieba-inline-style-47">【课程功效】</span></strong>
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<span class="tieba-inline-style-49">本期课程重在舒缓放松，帮助睡眠。腹部训练后还可以有效帮助缓解肌肉牵拉后的不适感。</span>
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<strong><span class="tieba-inline-style-53">【当前难度】</span></strong>
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<span class="tieba-inline-style-55">初级，零基础人群即可训练</span>
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<strong><span class="tieba-inline-style-59">【适合人群】</span></strong>
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<span class="tieba-inline-style-61">· 睡眠较差者</span>
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<span class="tieba-inline-style-63">· 腰腹不适者</span>
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<strong><span class="tieba-inline-style-67">【训练说明】</span></strong>
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<span class="tieba-inline-style-69"><span class="tieba-inline-style-70">时间</span><span class="tieba-inline-style-71">：</span></span><span class="tieba-inline-style-72"><span class="tieba-inline-style-73"></span>10 </span><span class="tieba-inline-style-74">分钟</span>
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<span class="tieba-inline-style-76">训练目标：</span><span class="tieba-inline-style-77">舒缓放松，帮助睡眠</span>
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<img src="https://imageads.codoon.com/codoon-aticle/fcfe9927-6778-11e7-8503-015d39bcd940.gif!640m0" alt="01.gif" class="tieba-inline-style-80">
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<strong><span class="tieba-inline-style-82">· </span></strong><span class="tieba-inline-style-83"><strong><span class="tieba-inline-style-84">眼镜蛇式拉伸 4组×15秒/组</span></strong></span><strong class="tieba-inline-style-85"><span class="tieba-inline-style-86"> ·</span></strong>
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<span class="tieba-inline-style-91">Tips：1俯卧于垫上，双手将上半身撑起，手臂打直</span>
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<span class="tieba-inline-style-93"> 2保持匀速呼吸，头向上看，髋部向下沉</span>
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<img src="https://imageads.codoon.com/codoon-aticle/fc3d5f87-6778-11e7-8503-015d39bcd940.gif!640m0" alt="02.gif" class="tieba-inline-style-97">
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<span class="tieba-inline-style-99"><strong><span class="tieba-inline-style-100">· </span></strong></span><span class="tieba-inline-style-101"><strong><span class="tieba-inline-style-102">俯卧抬腿拉伸式 左右各2组 2组×15秒/组</span></strong></span><strong class="tieba-inline-style-103"><span class="tieba-inline-style-104"> ·</span></strong>
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<span class="tieba-inline-style-109">Tips：1俯卧于垫上，双手打开放于地面，左腿向身体右侧抬起，腿尽量打直</span>
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<span class="tieba-inline-style-111"> 2身体尽量不要抬起，配合呼吸，拉伸侧腹</span>
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<img src="https://imageads.codoon.com/codoon-aticle/fc44397b-6778-11e7-8503-015d39bcd940.gif!640m0" alt="03.gif" class="tieba-inline-style-115">
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<span class="tieba-inline-style-117"><strong><span class="tieba-inline-style-118">· </span></strong></span><span class="tieba-inline-style-119"><strong><span class="tieba-inline-style-120">站姿转体式拉伸 2组×10次/组（左右各1组）</span></strong></span><strong class="tieba-inline-style-121"><span class="tieba-inline-style-122"> ·</span></strong>
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<span class="tieba-inline-style-127">Tips：1采用站姿，双手抬起，身体左右旋转，有节奏，配合上呼吸</span>
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<strong><span class="tieba-inline-style-130">【温馨提示】</span></strong>
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<span class="tieba-inline-style-132">1、训练前进行</span><span class="tieba-inline-style-133">热身，</span><span class="tieba-inline-style-134">减少运动伤害，</span><span class="tieba-inline-style-135">让身体处于放松状态；</span>
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<span class="tieba-inline-style-137">2、训练后进行对应部位拉伸，可有效缓解疼痛；</span>
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<span class="tieba-inline-style-139">3、无法完成相应次数时不要勉强，适当休息；</span>
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<span class="tieba-inline-style-141">4、老年人、孕妇、残疾人有心脑疾病及功能障碍者不宜参加。</span>
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<span class="tieba-inline-style-144">睡眠这件小事并不小，千万不要因为白天忙于工作没时间做自己想做的事情而熬夜，这样会让你的睡眠质量大打折扣！好的睡眠是可以让你一直健康美下去的重要条件。睡前做做舒缓拉伸，听听安神曲，手机能扔多远就扔多远吧，让我们一起在夏日收获幸福感爆棚的好睡眠！</span>
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<p class="tieba-inline-style-147">
<span class="tieba-inline-style-148">*感谢成都MIX运动体验中心配合咕咚学院第三季（健身篇）视频拍摄及提供视频内容技术指导</span>
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<img data-id="87560" data-role="guide-img" title="分割线" src="https://imageads.codoon.com/codoon-aticle/18950a38-41f4-11e7-b703-015c427f50b8.com/cache/remote/ahr0chm6ly9tbwjpei5xbg9nby5jbi9tbwjpei9jwlyyafjwdufqahj4uvuxb3bma0vobkncoufysxhvd1dxmjzsd2ljylfocffom3virehpykjtsmzjnlb6udbpy1fmbjbzmjfedli0eetzevbfczc0mvvyus8wp3d4x2ztdd1nawy=!640m0" class="tieba-inline-style-151"><span class="tieba-inline-style-152"><br></span>
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<section class="_135editor tieba-inline-style-154" data-tools="135编辑器" data-id="89172" data-color="rgb(12, 137, 24)" data-custom="rgb(12, 137, 24)">
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<span class="tieba-inline-style-158"><strong><span class="tieba-inline-style-159">【有奖互动】</span></strong></span>
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<span class="tieba-inline-style-161"><span class="tieba-inline-style-162">你在睡前喜欢做什么来促进睡眠</span><span class="tieba-inline-style-163">？</span></span>
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<span class="tieba-inline-style-166">*文章评论区给出你的答案*<br></span>
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<p class="tieba-inline-style-167">
<span class="tieba-inline-style-168">*就有机会获得</span><span class="tieba-inline-style-169">小健为你准备的</span><span class="tieba-inline-style-170"><span class="tieba-inline-style-171">运动装备1份</span><span class="tieba-inline-style-172">*</span></span>
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<span class="tieba-inline-style-176">*</span><span class="tieba-inline-style-177">文前图片来源于视觉中国授权转载使用</span><br>
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