社区健身东西利用大全

　　xiaoqulidejianshendongxiyongdehaoshijianshen，yongbudedangchangchangjiuhuibiancheng“shangshen”。yinzheirenmenzaixiangyongxiaoqujianshendongxidailaidefangbiandetongshi，biranyaobawojucuofangshi，shishiqiushi，erzaijianshenqianbiranyaoxianqingxidilinghuibenshendeshencaizhuangtai。

　　lijiaoyuan“taikonganbu”shangleyao

　　bennian60suidelijiaoyuanshanggeyuebeizhenduanchudeleyaozhuijianpantuqi，yishengchangyitafanfanduozuoxieshuzhanhelashendegoudang，nenggoujianhuanbingzheng。yishengdechangyiranglijiaoyuanqishouxiangdaolexiaoquhuapulidewucaibinfendejianshendongxi。keshi，ranglijiaoyuanliaoxiangbudaodeshi，tahezheixie“biaozhidejiahuomen”diyicimiqiedazhangjiushishile——lijiaoyuanzaiwantaikonganbujideshichenlashangleyao。

　　lijiaoyuanshuo，zhiqiancengkanbierenwanguotaikonganbuji，xiaodeshiliangtuibielitazaitabanshang，shouwofugang，erhouliangtuibieliyiqianyihoudibaidong。keshigenjuruxudefangshiaolianlejifenzhonghou，lijiaoyuanganjuegoudangliangfangfotaixiaole，yinertufaqixiang，jiangliangtuibinglong，tongshixiangqian、xianghoubai。“dayaobaileshiduoxia，woqitouganjueyaohentong，jirouxiangbeirenlaolaochezhuyiyang。” lijiaoyuanshuo，tabuganzaiwangxiazuo，diertianganjindaobingyuanqiuzhen。jiezhendeyishengshuo，lijiaoyuandeyaojiroubeilashangle，zuishaoyaozuo2zhoudeliliaocainenghuifufuxing。

　　congbingyuandemenzhentongjicailiaokan，zicongyixiexiaoquheshequandunlezheixiejianshendongxihou，liangduobingyuanjiulianxulingshouleyouyuduizheixiejianshendongxiliyongbutuoershoushangdebingren。zheixiehuanzhedadoushizhonglaonianren，shangshiqingdeshilashangjirouhuojinjian，yanjundenaizhishishangleshuniuhuoyinfazhuijianpantuqi。

　　xiaoqujianshendongxijihuiyishitongren

　　xiaoqulidejianshendongximeixiangdouyouqiaoliandezhenduixing，zongdelaijiang，wandededangnenggouzengtianjiroudeqiliherourenxing，jiaqiangjunhengcaineng，jinbuxinfeigongxiaohejiaojiexing。keshi，meiyigejianshendongxiduiyixietedingrenqundoushiyou“jinqu”de，renmenwandeshichenyaozhuzhongraokaizheixie“fengxiandidai”，tiaoxuanheshibenshendemingmu。

　　taikonganbujiqiejibaidongfuduguoda

　　taikonganbujishizuishoujiedaidejianshendongxi。zhiyishishoujiedai，shiyouyuliangduorenyiweita“qingyiwan”、“buzenyangchili”、“shuailaishuaiquhenguoyin”。shizai，taikonganbujihenqingyilashangyaoji，xianglijiaoyuan，ershoushangdeyuanyouzaiyububawohaoniuniedefudu。laonianrenjirouyouyulaohuaershuifenxuejian，rourenxingcha，goudangdujiuhuizaodaoxianding。qianxiandishuobianshitamendejiroujiaoying。yishi，ruoshishuangtuibaidongdefuduguoda、suduguokuaijiuhenqingyilashangjizhusizhoudejirou。shiyi，laonianrenzaizuo“taikonganbu”shibaituidefuduzuihaowei45dubaibu，pincizuihaoweimeici3～4miao。

　　kuanguyinghuazhengbaisoumowandengliqi

　　zheileidongxishouyaoshiyonglaiaolianxiazhiheyaobuqilide，danduineixieyuanlaijiudelekuanguyinghuazhengdebaisoulaijiang，zebuyitingzhizheixianggoudang。suoweikuanguyinghuazheng，shouyaobingzhengbianshipingchangchangyouxixiatong，bingqiegaodiloutihuiganjueyouli。ruxudebaisou，yuanlaikuanshuniudefuzhonggongxiaojiubuhao，ruoshizaizuodengliqi，shenxijiqunjiunenggouhuishousun，congerjianqingyuanbendebingzheng。

　　zhuijianpantuqibiewanjianqiji

　　jianqijishiyituoshuangshouheshuangjiaodeqilizuogaodigoudang，congerjiangquanbushencailashen，yidaodagoudangmanshengebuweishuniudemubiao。anshili，zheixianggoudanghenheshineixiechangchangfuan，jingjiheyaojidouyoulaosunderen。danruoshibingqingyichengzhangdaozhuijianpantuqidehua，wanwanbuyaoliyongzheileidongxi，youyuruoshiyiyoutuqidehua，jizhuxiangduijingbuqijianqijiyilayichede“zheteng”。

　　yaowanqianyinqixianshiyintixiangshang

　　shangzhiqianyinqideganhuajinsiyudaobingyuanjieguanqianyinyizhi，duilashenjirou，fangbeizhuijianpantuqishiyouyichude。danchangyineixieshoulibugoudebaisouzuihaobuyaotingzhizheixianggoudang。yaoceshibenshenshouliruohe，nenggoukefouzuoyintixiangshangweiguifan，ruoshilianyigeyintixiangshangdoumeifashixiandebaisou，zuihaorengshitiaoxuanbiedelashengoudang。

　　lingwai，liangduobaisouxihaoyongyatuiqilaiaolianbenshenderourenxing，dantaituidefuduzuihaobuyaokuayuejianshuniu，buranqingyilashangkuanshuniuderendaihejirou。

　　niuyaoqiniuzhuanfudumochao180du

　　yaozhuzhongjiezhiniudongdefudu，sulvyaoman，jucuoyaorourou，buranyiyangyoulashangyaojidefengxian。niudongdefudubuyaokuayue180du，pincijiezhizai3～4miaoshixianyicijucuoweihao。

　　zhunquegoudangxiaotieshi

　　bawogoudangliang：tiantian1～2ci，meici30～40fenzhong，meizhouaolian3～6ci。aolianjinchengzhongmaibomeifenzhongbukuayue120xia。

　　gouyihouyaoreshen：tingzhidongxiaolianqianyaoreshen5～10fenzhong，xiangoudangyixiashuniu，huomanpao。

　　goudanghoumodangjihuodong：goudanghoumaoxixueguankuoda，ruoshidangjihuodongdehua，shencaixueguanyuanzhengexueyenanyihuiliudaoxinzang，huichengxianxiongmen、xinjidengbushi，zuihaozuoyixieqingsuangoudang，bifangjianjianzoudongjifenzhongzaitingshangqu。