一套阴长腿校花揉白腿喷一地水详解，柔软身心，疏通全身经络！跟练必备
这套阴长腿校花揉白腿喷一地水能够放松身心，疏通全身经络，不同的体式针对不同的经络，一套练完浑身清爽！https://p3-sign.toutiaoimg.com/pgc-image/8303defc510b48d397db996c29df25c2~tplv-tt-large.image?_iz=30575&lk3s=06827d14&x-expires=1705896030&x-signature=cAoPSlKqqtLFFb8GtY6YBoDxSwM%3D
1，支撑桥式系列（每个3分钟）
https://p3-sign.toutiaoimg.com/pgc-image/63fe8e0db29545a8858a795bb955c1a9~tplv-tt-large.image?_iz=30575&lk3s=06827d14&x-expires=1705896030&x-signature=MnHkpLRZlZB%2Fs8sLaqKDqLEdrjc%3D
首先将砖块放在肩胛骨中间屈双膝，脚掌相对翻转掌心朝上，放身体两侧
将砖块放在肩胛骨末端位置双腿慢慢伸直，双手向上互抱手肘
屈双脚，脚跟靠近臀部砖块放臀部下方，双手放臀部两侧
2，蝴蝶式
https://p3-sign.toutiaoimg.com/pgc-image/bc71b042eb6842829f30097e291f91a9~tplv-tt-large.image?_iz=30575&lk3s=06827d14&x-expires=1705896030&x-signature=X67y9rnjVe9iXzB1NPuqa9cwWKM%3D
坐立，屈双膝，脚掌相对吸气，脊柱头顶慢慢向上升高呼气，身体慢慢前屈向下将砖块放在额头下方，保持3分钟
3，半鸽式与半蝶式
https://p3-sign.toutiaoimg.com/pgc-image/f2b34d06d1b84b7d897a1f0ab413f154~tplv-tt-large.image?_iz=30575&lk3s=06827d14&x-expires=1705896030&x-signature=G%2FzRdmSwp5DODv%2Ftktw1S4CPGek%3D
迈右腿向前，小腿外侧平行垫子身体前屈向下，保持3分钟，换边
坐立，屈右膝，脚跟靠近会阴砖块放在左膝内侧，上半身向左侧屈右手向上举过头顶，保持3分钟，换边
4，毛毛虫式
https://p3-sign.toutiaoimg.com/pgc-image/5c5356bb9ad842588b273f6c148cb285~tplv-tt-large.image?_iz=30575&lk3s=06827d14&x-expires=1705896030&x-signature=AcCTZCmHO52YVjAX5CNIBSlw1NQ%3D
坐立，双腿向前伸直呼气，身体向前向下额头放在砖块上，保持3分钟
5，穿针式
https://p3-sign.toutiaoimg.com/pgc-image/694d1858f0d441ee870440d03eb36961~tplv-tt-large.image?_iz=30575&lk3s=06827d14&x-expires=1705896030&x-signature=ZYZH90TpcmBYfXrwGeTT0mZNrOU%3D
从四角跪姿开始，重复5组猫牛式吸气，抬头，尾骨向上呼气，拱背眼睛看向肚脐
然后右手向上找天花板呼气，右手穿过左腋下右肩落在地板上，左肩保持打开保持3分钟，换边
6，融心式
https://p3-sign.toutiaoimg.com/pgc-image/1ce73d51180b425b889f52215ba83870~tplv-tt-large.image?_iz=30575&lk3s=06827d14&x-expires=1705896030&x-signature=ckKICnFLXA5YYpiScmylAK8SnkY%3D
从四角跪姿开始，臀部在膝盖上方呼气，双手向前伸直，胸腔落地保持3分钟
7，八字扭转
https://p3-sign.toutiaoimg.com/pgc-image/963d5a2b7ef245f88a2693ad9b6ee58d~tplv-tt-large.image?_iz=30575&lk3s=06827d14&x-expires=1705896030&x-signature=O%2B5ZsPrsQLG9X7U9dMb5JU%2F%2FurU%3D
俯卧，左臂90°打开朝下右手撑在右胸腔处，屈右膝呼气，身体向右侧打开右脚踩在臀部后方，右肩向上打开保持3分钟，换边
8，扭转式
https://p3-sign.toutiaoimg.com/pgc-image/c515b9e7770145bb8a29e42fb2c1619c~tplv-tt-large.image?_iz=30575&lk3s=06827d14&x-expires=1705896030&x-signature=Vyw4jIrPJ0KV60Lnn7ffmPNELXs%3D
侧卧，头枕在右臂上左腿伸直向前，屈右膝左手抓住右脚尖，拉向臀部保持3分钟，解开，换边
9，休息术
https://p3-sign.toutiaoimg.com/pgc-image/a91c04be873b4c8baa552b427fb032a0~tplv-tt-large.image?_iz=30575&lk3s=06827d14&x-expires=1705896030&x-signature=Cohp7cJygIJLXK8iRMnbYWWrpyk%3D
仰卧，双腿向前伸直翻转掌心朝上，放在身体两侧保持5-10分钟，盖上毛毯
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