瑜伽0.7招

　　一、直线姿势

　　针对部位：大腿内侧、臀部、小腿、手臂、腰部。

　　练习规则：

　　1.坐下，两条腿往前伸直，弯曲双脚，用手撑住身体，手掌向前，把身体拉成一条直线。

　　2.努力抬升臀部，同时伸直手臂，尽可能把脚压向地面。尽力用胸部去够天花板，感觉自己的腿和臀已经绷得非常紧了，保持这个姿势，并深深地呼吸。

　　特别塑造：

　　这个动作可有效收紧大腿内侧肌肉。当做这个动作时，你可以想象自己的身体像跟拉长的，笔直的木棍一样。

　　二、弓形姿势

　　针对部位：整个背部、腿筋、腹部、腰部。

　　练习规则：

　　1.坐在地板上，两条腿伸直。弯曲右腿，尽量向臀部收紧，使右脚脚踝靠近左腿根，身体稍侧。

　　2.右手绕过右膝，尽量在身后和左手相抓，这时要用腹部和腰部的力量，并深深呼吸。

　　3.尽量保持身体笔直，不要弯曲。坚持片刻后，换另一侧。

　　特别塑造：

　　把手臂转向身后，并让两手相牵，这对锻炼胸肌非常有好处。在这个动作中，特别注意腹部要使劲，不能放松。

　　三、L型姿势

　　针对部位：腹部、腰、臀部、后背。

　　练习规则：

　　1.平躺在地上，双臂伸直，高度与肩平，手掌朝下，两条腿向上伸直。

　　2.保持头、手臂、后背的上半部不离开垫子，慢慢抬起双腿，然后尽量转向身体一侧，并保持长一点时间，然后慢慢地呼出气，缓缓地放下腿，仍然让身体稳定地躺在垫子上。等呼吸平稳了，再练习倒向另外一侧。

　　辅助功：通过练习下面这些辅助功，能减轻压力，均匀呼吸，为身体建立一个良好的运动节奏。你可以在练习瑜伽的同时，每周练习3~4次，作为一个补充，它们能让你的热量燃烧得更快。

　　特别塑造：

　　在这个过程中，随时收紧腹部，借用手和臂部的力量，并且绝不要欺骗自己。

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Uses of these games in the English language classroom

Battleships can be used in children’s classes by putting grammar along the top and side of the board so that students have to form a sentence to choose a square. The strategy of the game remains but with a language focus.

Bingo can be used as it is to practise numbers. You can adapt the game to focus on larger numbers or pronunciation problems like the difference between “13” and “30”. Or you can use vocabulary; say the word and the students have to cover the correct picture. It can be adapted to any language item and it’s a great way to finish off a lesson, especially with children.

Charades: the idea of Charades is good but we usually use books, films & TV shows which students in other countries will probably be unfamiliar with. In this case you should decide in advance what culturally-specific or internationally known items to use, and write these on slips of paper which students choose at random. For more of a language focus, you may wish to jot down verbs or occupations which students have to mime.

Dominoes is good for practising phrasal verbs, verb collocations and prefixes & suffixes. Adapt the pieces so that they match up (e.g. take + out, lay + down, get + on) so the students have to match them in the game.

Hangman: letters and basic words are really good for beginners. This is good for the last 5 minutes if you need a filler!

Monopoly could be useful for a lesson on money, reading cards, and using questions dealing with buying & selling. It is not very communicative though, and is too long.

Pictionary is great fun in the classroom at all levels - try using it as a warmer at the beginning of the class. Split the class into teams - one player from each team comes to the front and the teacher shows them a word. They return to their team to draw the word; the first team to guess wins a point.

Tic Tac Toe (Noughts and Crosses) can be adapted easily by putting a word such as a modal verbs, idioms, phrasal verbs, or preposition in each square of the grid on the whiteboard. A team has to make a correct sentence with it before they can claim the square. Again, it is a great way of revising at the end of the week.

Trivial Pursuit: You could invent your own version using facts you have dropped into lessons and general knowledge (avoiding culturally specific questions).

Twister may be suitable for small children’s classes to practise colours and body parts.

20 Questions provides great speaking practice, especially if done in pairs. You should insist on totally accurate questions; students generally have a lot of problems with this form.

Scrabble can be easily used in the classroom, but use it sparingly as it doesn’t have any communication or specific language focus. You will also need to provide more than the normal 7 letters per player.

Backgammon Unable to come up with any useful purpose to this game for the EFL classroom!