清晨的公園，常有老人悠閑地踱步，偶爾抬手輕輕擺動，或是踮起腳尖又放下。這些看似簡單的動作，其實隱藏著養(yǎng)護血管的智慧。隨著年齡增長，血管彈性下降、血流減緩成為許多人的困擾。而一套簡單易行的“血管體操”——只需甩手、踮腳、勾腳尖，就能在日常生活中溫和鍛煉血管，80歲的長者也能輕松實踐。

為什么我們需要“血管體操”？

血管是人體內(nèi)的“生命通道”，負責(zé)將氧氣和營養(yǎng)物質(zhì)輸送到全身各處。隨著年齡增長，血管壁逐漸變硬，彈性減弱，容易形成動脈硬化等問題。久坐不動的生活方式更是讓血管“生銹”。

血管體操的原理其實很簡單：通過溫和的肌肉收縮和放松，促進靜脈血液回流，減輕心臟負擔；同時增加血管壁的彈性，改善血液循環(huán)。這些動作不需要劇烈運動，卻能產(chǎn)生類似按摩血管的效果。

三式血管體操詳解

第一式：甩手操——激活末梢循環(huán)

正確做法：

1. 站立，雙腳與肩同寬，雙膝微屈
2. 雙臂自然下垂，然后像鐘擺一樣前后自然甩動
3. 甩動幅度由小到大，逐漸增加
4. 每次持續(xù)2-3分鐘，每天可做2-3次

小貼士：想象自己的手臂是兩根柔軟的繩子，隨著身體輕微轉(zhuǎn)動而自然擺動。注意肩部放松，不要用力控制手臂。

第二式：踮腳尖——小腿泵血運動

正確做法：

1. 站立，可手扶墻壁或椅背保持平衡
2. 緩慢提起腳跟，用腳尖支撐身體
3. 在最高點保持2-3秒
4. 緩慢落下腳跟，感受小腿肌肉的收縮與放松
5. 每組10-15次，每天做2-3組

科學(xué)原理：小腿被稱為“第二心臟”，踮腳尖時小腿肌肉收縮，能有效擠壓靜脈血管，促進下肢血液回流。

第三式：勾腳尖——躺著也能做的血管操

正確做法：

1. 坐或躺下，雙腿自然伸展
2. 腳尖盡力向身體方向勾，感受小腿后側(cè)的拉伸
3. 保持5秒后放松
4. 再將腳尖盡力向下壓，保持5秒
5. 重復(fù)10-15次為一組

特別適合：長時間坐著工作的人群，或行動不便的老年人，甚至可以在床上練習(xí)。

血管體操的最佳實踐方案

時間選擇：早晨起床后、久坐間隙、睡前都是好時機。每個動作只需幾分鐘，容易堅持。

強度掌握：以“微熱不累”為原則，動作應(yīng)輕柔緩慢，切忌用力過猛。特別是老年人，要確保安全第一。

配合呼吸：動作時保持自然呼吸，不要憋氣�？梢試L試在伸展時吸氣，放松時呼氣。

誰特別適合這套血管體操？

• 久坐辦公室的上班族
• 血液循環(huán)較差的中老年人
• 輕度下肢水腫的人群
• 想要預(yù)防血管問題的健康人群

溫馨提醒：雖然這些動作非常溫和，但如果有嚴重靜脈曲張、血栓或關(guān)節(jié)問題，建議先咨詢醫(yī)生。任何運動過程中如感到頭暈、疼痛，應(yīng)立即停止。

簡單動作，持久健康

上海的李奶奶今年82歲，堅持做這套血管體操已經(jīng)三年了�！懊刻煸缟掀鸫埠笞鰩追昼�，感覺腿腳輕松多了，去年體檢醫(yī)生說我的血管彈性比很多年輕人都好�！彼呛堑卣f。

血管健康不是一朝一夕的事，而是日積月累的呵護。這三式簡單的血管體操，不需要專門設(shè)備，不占用大塊時間，卻能帶來實實在在的好處。從今天起，在等公交時踮踮腳，看電視時勾勾腳尖，散步時甩甩手，讓血管在溫和的運動中保持活力。

畢竟，最好的健康習(xí)慣，往往是那些能夠輕松融入日常生活的小動作。堅持下來，你會發(fā)現(xiàn)，健康的血管不僅帶來身體的舒適，更是高質(zhì)量生活的基礎(chǔ)。80歲開始也不晚，今天就開始你的第一節(jié)“血管體操”課吧！

www.wnllbs.cn/Article/82663.shtml
www.wnllbs.cn/Article/43763.shtml
www.wnllbs.cn/Article/80688.shtml
www.wnllbs.cn/Article/83694.shtml
www.wnllbs.cn/Article/47984.shtml
www.wnllbs.cn/Article/98961.shtml
www.wnllbs.cn/Article/87332.shtml
www.wnllbs.cn/Article/73189.shtml
www.wnllbs.cn/Article/36846.shtml
www.wnllbs.cn/Article/63169.shtml
www.wnllbs.cn/Article/67553.shtml
www.wnllbs.cn/Article/92439.shtml
www.wnllbs.cn/Article/26247.shtml
www.wnllbs.cn/Article/74750.shtml
www.wnllbs.cn/Article/06314.shtml
www.wnllbs.cn/Article/17917.shtml
www.wnllbs.cn/Article/75667.shtml
www.wnllbs.cn/Article/28266.shtml
www.wnllbs.cn/Article/89747.shtml
www.wnllbs.cn/Article/63271.shtml
www.wnllbs.cn/Article/03232.shtml
www.wnllbs.cn/Article/82545.shtml
www.wnllbs.cn/Article/24677.shtml
www.wnllbs.cn/Article/02385.shtml
www.wnllbs.cn/Article/20452.shtml
www.wnllbs.cn/Article/10386.shtml
www.wnllbs.cn/Article/40358.shtml
www.wnllbs.cn/Article/83638.shtml
www.wnllbs.cn/Article/73227.shtml
www.wnllbs.cn/Article/29307.shtml
www.wnllbs.cn/Article/60754.shtml
www.wnllbs.cn/Article/28256.shtml
www.wnllbs.cn/Article/05819.shtml
www.wnllbs.cn/Article/86451.shtml
www.wnllbs.cn/Article/19371.shtml
www.wnllbs.cn/Article/98399.shtml
www.wnllbs.cn/Article/92805.shtml
www.wnllbs.cn/Article/97143.shtml
www.wnllbs.cn/Article/30665.shtml
www.wnllbs.cn/Article/12822.shtml
www.wnllbs.cn/Article/36650.shtml
www.wnllbs.cn/Article/45162.shtml
www.wnllbs.cn/Article/53266.shtml
www.wnllbs.cn/Article/02632.shtml
www.wnllbs.cn/Article/06310.shtml
www.wnllbs.cn/Article/83908.shtml
www.wnllbs.cn/Article/50607.shtml
www.wnllbs.cn/Article/45260.shtml
www.wnllbs.cn/Article/52395.shtml
www.wnllbs.cn/Article/36845.shtml
www.wnllbs.cn/Article/85979.shtml
www.wnllbs.cn/Article/73958.shtml
www.wnllbs.cn/Article/23367.shtml
www.wnllbs.cn/Article/78775.shtml
www.wnllbs.cn/Article/60979.shtml
www.wnllbs.cn/Article/07833.shtml
www.wnllbs.cn/Article/16479.shtml
www.wnllbs.cn/Article/61737.shtml
www.wnllbs.cn/Article/42643.shtml
www.wnllbs.cn/Article/56688.shtml
www.wnllbs.cn/Article/80656.shtml
www.wnllbs.cn/Article/83000.shtml
www.wnllbs.cn/Article/41401.shtml
www.wnllbs.cn/Article/89938.shtml
www.wnllbs.cn/Article/74071.shtml
www.wnllbs.cn/Article/98350.shtml
www.wnllbs.cn/Article/61099.shtml
www.wnllbs.cn/Article/04139.shtml
www.wnllbs.cn/Article/00857.shtml
www.wnllbs.cn/Article/04763.shtml
www.wnllbs.cn/Article/43551.shtml
www.wnllbs.cn/Article/78499.shtml
www.wnllbs.cn/Article/10200.shtml
www.wnllbs.cn/Article/40793.shtml
www.wnllbs.cn/Article/35377.shtml
www.wnllbs.cn/Article/24846.shtml
www.wnllbs.cn/Article/73224.shtml
www.wnllbs.cn/Article/35453.shtml
www.wnllbs.cn/Article/83992.shtml
www.wnllbs.cn/Article/09108.shtml
www.wnllbs.cn/Article/09348.shtml
www.wnllbs.cn/Article/01854.shtml
www.wnllbs.cn/Article/33777.shtml
www.wnllbs.cn/Article/24708.shtml
www.wnllbs.cn/Article/83291.shtml
www.wnllbs.cn/Article/50531.shtml
www.wnllbs.cn/Article/00545.shtml
www.wnllbs.cn/Article/73022.shtml
www.wnllbs.cn/Article/66280.shtml
www.wnllbs.cn/Article/49072.shtml
www.wnllbs.cn/Article/00095.shtml
www.wnllbs.cn/Article/80830.shtml
www.wnllbs.cn/Article/71145.shtml
www.wnllbs.cn/Article/60637.shtml
www.wnllbs.cn/Article/27168.shtml
www.wnllbs.cn/Article/03933.shtml
www.wnllbs.cn/Article/47912.shtml
www.wnllbs.cn/Article/25470.shtml
www.wnllbs.cn/Article/14237.shtml
www.wnllbs.cn/Article/72305.shtml
www.wnllbs.cn/Article/82992.shtml
www.wnllbs.cn/Article/29759.shtml
www.wnllbs.cn/Article/86936.shtml
www.wnllbs.cn/Article/44411.shtml
www.wnllbs.cn/Article/04554.shtml
www.wnllbs.cn/Article/10341.shtml
www.wnllbs.cn/Article/34973.shtml
www.wnllbs.cn/Article/14204.shtml
www.wnllbs.cn/Article/91444.shtml
www.wnllbs.cn/Article/51530.shtml
www.wnllbs.cn/Article/55055.shtml
www.wnllbs.cn/Article/75097.shtml
www.wnllbs.cn/Article/64843.shtml
www.wnllbs.cn/Article/77291.shtml
www.wnllbs.cn/Article/78541.shtml
www.wnllbs.cn/Article/32867.shtml
www.wnllbs.cn/Article/77447.shtml
www.wnllbs.cn/Article/93236.shtml
www.wnllbs.cn/Article/49169.shtml
www.wnllbs.cn/Article/83251.shtml
www.wnllbs.cn/Article/15203.shtml
www.wnllbs.cn/Article/34854.shtml
www.wnllbs.cn/Article/74927.shtml
www.wnllbs.cn/Article/27842.shtml
www.wnllbs.cn/Article/25930.shtml
www.wnllbs.cn/Article/32920.shtml
www.wnllbs.cn/Article/15104.shtml
www.wnllbs.cn/Article/90112.shtml
www.wnllbs.cn/Article/44742.shtml
www.wnllbs.cn/Article/66252.shtml
www.wnllbs.cn/Article/45324.shtml
www.wnllbs.cn/Article/45652.shtml
www.wnllbs.cn/Article/04916.shtml
www.wnllbs.cn/Article/24105.shtml
www.wnllbs.cn/Article/29240.shtml
www.wnllbs.cn/Article/96142.shtml
www.wnllbs.cn/Article/77737.shtml
www.wnllbs.cn/Article/58105.shtml
www.wnllbs.cn/Article/77593.shtml
www.wnllbs.cn/Article/80718.shtml
www.wnllbs.cn/Article/67787.shtml
www.wnllbs.cn/Article/12972.shtml
www.wnllbs.cn/Article/91161.shtml
www.wnllbs.cn/Article/35052.shtml
www.wnllbs.cn/Article/91086.shtml
www.wnllbs.cn/Article/29271.shtml
www.wnllbs.cn/Article/77358.shtml
www.wnllbs.cn/Article/35223.shtml
www.wnllbs.cn/Article/41813.shtml
www.wnllbs.cn/Article/40228.shtml
www.wnllbs.cn/Article/90485.shtml
www.wnllbs.cn/Article/40110.shtml
www.wnllbs.cn/Article/58569.shtml
www.wnllbs.cn/Article/83213.shtml
www.wnllbs.cn/Article/81752.shtml
www.wnllbs.cn/Article/15460.shtml
www.wnllbs.cn/Article/97711.shtml
www.wnllbs.cn/Article/46462.shtml
www.wnllbs.cn/Article/61541.shtml
www.wnllbs.cn/Article/67726.shtml
www.wnllbs.cn/Article/93308.shtml
www.wnllbs.cn/Article/22881.shtml
www.wnllbs.cn/Article/93305.shtml
www.wnllbs.cn/Article/09673.shtml
www.wnllbs.cn/Article/95379.shtml
www.wnllbs.cn/Article/06937.shtml
www.wnllbs.cn/Article/93230.shtml
www.wnllbs.cn/Article/75301.shtml
www.wnllbs.cn/Article/23604.shtml
www.wnllbs.cn/Article/36154.shtml
www.wnllbs.cn/Article/15897.shtml
www.wnllbs.cn/Article/30874.shtml
www.wnllbs.cn/Article/64965.shtml
www.wnllbs.cn/Article/10409.shtml
www.wnllbs.cn/Article/86560.shtml
www.wnllbs.cn/Article/58127.shtml
www.wnllbs.cn/Article/10159.shtml
www.wnllbs.cn/Article/99934.shtml
www.wnllbs.cn/Article/10335.shtml
www.wnllbs.cn/Article/23420.shtml
www.wnllbs.cn/Article/30652.shtml
www.wnllbs.cn/Article/75228.shtml
www.wnllbs.cn/Article/70119.shtml
www.wnllbs.cn/Article/22961.shtml
www.wnllbs.cn/Article/81161.shtml
www.wnllbs.cn/Article/50201.shtml
www.wnllbs.cn/Article/74958.shtml
www.wnllbs.cn/Article/69697.shtml
www.wnllbs.cn/Article/68612.shtml
www.wnllbs.cn/Article/63823.shtml
www.wnllbs.cn/Article/77869.shtml
www.wnllbs.cn/Article/98445.shtml
www.wnllbs.cn/Article/35536.shtml
www.wnllbs.cn/Article/13903.shtml
www.wnllbs.cn/Article/01211.shtml
www.wnllbs.cn/Article/35081.shtml
www.wnllbs.cn/Article/17635.shtml
www.wnllbs.cn/Article/51457.shtml
www.wnllbs.cn/Article/15562.shtml
www.wnllbs.cn/Article/33316.shtml
www.wnllbs.cn/Article/55950.shtml
www.wnllbs.cn/Article/76548.shtml
www.wnllbs.cn/Article/37454.shtml
www.wnllbs.cn/Article/44690.shtml
www.wnllbs.cn/Article/38102.shtml
www.wnllbs.cn/Article/05191.shtml
www.wnllbs.cn/Article/90800.shtml
www.wnllbs.cn/Article/83158.shtml
www.wnllbs.cn/Article/70807.shtml
www.wnllbs.cn/Article/47927.shtml
www.wnllbs.cn/Article/45805.shtml
www.wnllbs.cn/Article/85458.shtml
www.wnllbs.cn/Article/87952.shtml
www.wnllbs.cn/Article/44986.shtml
www.wnllbs.cn/Article/15529.shtml
www.wnllbs.cn/Article/43218.shtml
www.wnllbs.cn/Article/23960.shtml
www.wnllbs.cn/Article/98722.shtml
www.wnllbs.cn/Article/27081.shtml
www.wnllbs.cn/Article/27856.shtml
www.wnllbs.cn/Article/68108.shtml
www.wnllbs.cn/Article/95207.shtml
www.wnllbs.cn/Article/86615.shtml
www.wnllbs.cn/Article/04821.shtml
www.wnllbs.cn/Article/72272.shtml
www.wnllbs.cn/Article/65262.shtml
www.wnllbs.cn/Article/53869.shtml
www.wnllbs.cn/Article/86439.shtml
www.wnllbs.cn/Article/75267.shtml
www.wnllbs.cn/Article/33889.shtml
www.wnllbs.cn/Article/95707.shtml
www.wnllbs.cn/Article/33149.shtml
www.wnllbs.cn/Article/65246.shtml
www.wnllbs.cn/Article/89930.shtml
www.wnllbs.cn/Article/74421.shtml
www.wnllbs.cn/Article/68323.shtml
www.wnllbs.cn/Article/22396.shtml
www.wnllbs.cn/Article/51550.shtml
www.wnllbs.cn/Article/39043.shtml
www.wnllbs.cn/Article/80507.shtml
www.wnllbs.cn/Article/16017.shtml
www.wnllbs.cn/Article/11139.shtml
www.wnllbs.cn/Article/57722.shtml
www.wnllbs.cn/Article/12124.shtml
www.wnllbs.cn/Article/07434.shtml
www.wnllbs.cn/Article/59561.shtml
www.wnllbs.cn/Article/44151.shtml
www.wnllbs.cn/Article/07516.shtml
www.wnllbs.cn/Article/62041.shtml
www.wnllbs.cn/Article/42656.shtml
www.wnllbs.cn/Article/40601.shtml
www.wnllbs.cn/Article/71436.shtml
www.wnllbs.cn/Article/69071.shtml
www.wnllbs.cn/Article/66111.shtml
www.wnllbs.cn/Article/13201.shtml
www.wnllbs.cn/Article/23656.shtml
www.wnllbs.cn/Article/40788.shtml
www.wnllbs.cn/Article/18349.shtml
www.wnllbs.cn/Article/98730.shtml
www.wnllbs.cn/Article/34466.shtml
www.wnllbs.cn/Article/69950.shtml
www.wnllbs.cn/Article/21336.shtml
www.wnllbs.cn/Article/90107.shtml
www.wnllbs.cn/Article/30723.shtml
www.wnllbs.cn/Article/85295.shtml
www.wnllbs.cn/Article/05547.shtml
www.wnllbs.cn/Article/31124.shtml
www.wnllbs.cn/Article/70162.shtml
www.wnllbs.cn/Article/56312.shtml
www.wnllbs.cn/Article/32882.shtml
www.wnllbs.cn/Article/31139.shtml
www.wnllbs.cn/Article/59846.shtml
www.wnllbs.cn/Article/98446.shtml
www.wnllbs.cn/Article/95735.shtml
www.wnllbs.cn/Article/92943.shtml
www.wnllbs.cn/Article/15840.shtml
www.wnllbs.cn/Article/88492.shtml
www.wnllbs.cn/Article/51711.shtml
www.wnllbs.cn/Article/90351.shtml
www.wnllbs.cn/Article/17049.shtml
www.wnllbs.cn/Article/49069.shtml
www.wnllbs.cn/Article/27029.shtml
www.wnllbs.cn/Article/02008.shtml
www.wnllbs.cn/Article/91931.shtml
www.wnllbs.cn/Article/67872.shtml
www.wnllbs.cn/Article/77227.shtml
www.wnllbs.cn/Article/23183.shtml
www.wnllbs.cn/Article/63483.shtml
www.wnllbs.cn/Article/76613.shtml
www.wnllbs.cn/Article/33526.shtml
www.wnllbs.cn/Article/00785.shtml
www.wnllbs.cn/Article/81985.shtml
www.wnllbs.cn/Article/56771.shtml
www.wnllbs.cn/Article/56157.shtml
www.wnllbs.cn/Article/15055.shtml
www.wnllbs.cn/Article/94573.shtml
www.wnllbs.cn/Article/67726.shtml
www.wnllbs.cn/Article/63434.shtml
www.wnllbs.cn/Article/08905.shtml
www.wnllbs.cn/Article/27899.shtml
www.wnllbs.cn/Article/45552.shtml
www.wnllbs.cn/Article/08826.shtml
www.wnllbs.cn/Article/43971.shtml
www.wnllbs.cn/Article/18111.shtml
www.wnllbs.cn/Article/56386.shtml
www.wnllbs.cn/Article/40900.shtml
www.wnllbs.cn/Article/95279.shtml
www.wnllbs.cn/Article/00931.shtml
www.wnllbs.cn/Article/31450.shtml
www.wnllbs.cn/Article/44310.shtml
www.wnllbs.cn/Article/99387.shtml
www.wnllbs.cn/Article/61223.shtml
www.wnllbs.cn/Article/85318.shtml
www.wnllbs.cn/Article/14254.shtml
www.wnllbs.cn/Article/42526.shtml
www.wnllbs.cn/Article/05312.shtml
www.wnllbs.cn/Article/81773.shtml
www.wnllbs.cn/Article/24102.shtml
www.wnllbs.cn/Article/26945.shtml
www.wnllbs.cn/Article/25234.shtml
www.wnllbs.cn/Article/67182.shtml
www.wnllbs.cn/Article/03059.shtml
www.wnllbs.cn/Article/15902.shtml
www.wnllbs.cn/Article/23076.shtml
www.wnllbs.cn/Article/30017.shtml
www.wnllbs.cn/Article/38335.shtml
www.wnllbs.cn/Article/63482.shtml
www.wnllbs.cn/Article/16725.shtml
www.wnllbs.cn/Article/35540.shtml
www.wnllbs.cn/Article/95225.shtml
www.wnllbs.cn/Article/79604.shtml
www.wnllbs.cn/Article/71541.shtml
www.wnllbs.cn/Article/02301.shtml
www.wnllbs.cn/Article/44568.shtml
www.wnllbs.cn/Article/05795.shtml
www.wnllbs.cn/Article/98624.shtml
www.wnllbs.cn/Article/75881.shtml
www.wnllbs.cn/Article/54681.shtml
www.wnllbs.cn/Article/64038.shtml
www.wnllbs.cn/Article/41488.shtml
www.wnllbs.cn/Article/64453.shtml
www.wnllbs.cn/Article/87214.shtml
www.wnllbs.cn/Article/50204.shtml
www.wnllbs.cn/Article/99286.shtml
www.wnllbs.cn/Article/62941.shtml
www.wnllbs.cn/Article/14102.shtml
www.wnllbs.cn/Article/07331.shtml
www.wnllbs.cn/Article/00703.shtml
www.wnllbs.cn/Article/73588.shtml
www.wnllbs.cn/Article/47801.shtml
www.wnllbs.cn/Article/55632.shtml
www.wnllbs.cn/Article/96896.shtml
www.wnllbs.cn/Article/91183.shtml
www.wnllbs.cn/Article/89608.shtml
www.wnllbs.cn/Article/86429.shtml
www.wnllbs.cn/Article/94425.shtml
www.wnllbs.cn/Article/07771.shtml
www.wnllbs.cn/Article/32284.shtml
www.wnllbs.cn/Article/45384.shtml
www.wnllbs.cn/Article/53364.shtml
www.wnllbs.cn/Article/10713.shtml
www.wnllbs.cn/Article/72780.shtml
www.wnllbs.cn/Article/25360.shtml
www.wnllbs.cn/Article/78564.shtml
www.wnllbs.cn/Article/30147.shtml
www.wnllbs.cn/Article/62986.shtml
www.wnllbs.cn/Article/69256.shtml
www.wnllbs.cn/Article/68823.shtml
www.wnllbs.cn/Article/42000.shtml
www.wnllbs.cn/Article/91396.shtml
www.wnllbs.cn/Article/47318.shtml
www.wnllbs.cn/Article/10135.shtml
www.wnllbs.cn/Article/49772.shtml
www.wnllbs.cn/Article/01603.shtml
www.wnllbs.cn/Article/12196.shtml
www.wnllbs.cn/Article/01234.shtml
www.wnllbs.cn/Article/24414.shtml
www.wnllbs.cn/Article/21816.shtml
www.wnllbs.cn/Article/97152.shtml
www.wnllbs.cn/Article/88098.shtml
www.wnllbs.cn/Article/62577.shtml
www.wnllbs.cn/Article/09714.shtml
www.wnllbs.cn/Article/99824.shtml
www.wnllbs.cn/Article/39672.shtml
www.wnllbs.cn/Article/17354.shtml
www.wnllbs.cn/Article/38474.shtml
www.wnllbs.cn/Article/79641.shtml
www.wnllbs.cn/Article/12376.shtml
www.wnllbs.cn/Article/72664.shtml
www.wnllbs.cn/Article/24825.shtml
www.wnllbs.cn/Article/66969.shtml
www.wnllbs.cn/Article/71755.shtml
www.wnllbs.cn/Article/84500.shtml
www.wnllbs.cn/Article/71732.shtml
www.wnllbs.cn/Article/65626.shtml
www.wnllbs.cn/Article/60549.shtml
www.wnllbs.cn/Article/41985.shtml
www.wnllbs.cn/Article/95560.shtml
www.wnllbs.cn/Article/94677.shtml
www.wnllbs.cn/Article/12792.shtml
www.wnllbs.cn/Article/30638.shtml
www.wnllbs.cn/Article/14623.shtml
www.wnllbs.cn/Article/77820.shtml
www.wnllbs.cn/Article/68644.shtml
www.wnllbs.cn/Article/63431.shtml
www.wnllbs.cn/Article/38091.shtml
www.wnllbs.cn/Article/22014.shtml
www.wnllbs.cn/Article/61474.shtml
www.wnllbs.cn/Article/60410.shtml
www.wnllbs.cn/Article/79612.shtml
www.wnllbs.cn/Article/95035.shtml
www.wnllbs.cn/Article/64067.shtml
www.wnllbs.cn/Article/43608.shtml
www.wnllbs.cn/Article/00417.shtml
www.wnllbs.cn/Article/27076.shtml
www.wnllbs.cn/Article/80046.shtml
www.wnllbs.cn/Article/46017.shtml
www.wnllbs.cn/Article/32128.shtml
www.wnllbs.cn/Article/72195.shtml
www.wnllbs.cn/Article/71925.shtml
www.wnllbs.cn/Article/31756.shtml
www.wnllbs.cn/Article/96894.shtml
www.wnllbs.cn/Article/13256.shtml
www.wnllbs.cn/Article/03207.shtml
www.wnllbs.cn/Article/72308.shtml
www.wnllbs.cn/Article/39753.shtml
www.wnllbs.cn/Article/97937.shtml
www.wnllbs.cn/Article/75835.shtml
www.wnllbs.cn/Article/14912.shtml
www.wnllbs.cn/Article/22727.shtml
www.wnllbs.cn/Article/70100.shtml
www.wnllbs.cn/Article/56471.shtml
www.wnllbs.cn/Article/60579.shtml
www.wnllbs.cn/Article/11455.shtml
www.wnllbs.cn/Article/03572.shtml
www.wnllbs.cn/Article/05941.shtml
www.wnllbs.cn/Article/37625.shtml
www.wnllbs.cn/Article/05129.shtml
www.wnllbs.cn/Article/40428.shtml
www.wnllbs.cn/Article/22333.shtml
www.wnllbs.cn/Article/55255.shtml
www.wnllbs.cn/Article/10124.shtml
www.wnllbs.cn/Article/05742.shtml
www.wnllbs.cn/Article/92021.shtml
www.wnllbs.cn/Article/25521.shtml
www.wnllbs.cn/Article/17034.shtml
www.wnllbs.cn/Article/75588.shtml
www.wnllbs.cn/Article/02466.shtml
www.wnllbs.cn/Article/06840.shtml
www.wnllbs.cn/Article/43990.shtml
www.wnllbs.cn/Article/98005.shtml
www.wnllbs.cn/Article/85247.shtml
www.wnllbs.cn/Article/02472.shtml
www.wnllbs.cn/Article/30107.shtml
www.wnllbs.cn/Article/89732.shtml
www.wnllbs.cn/Article/58033.shtml
www.wnllbs.cn/Article/91275.shtml
www.wnllbs.cn/Article/56555.shtml
www.wnllbs.cn/Article/35694.shtml
www.wnllbs.cn/Article/15789.shtml
www.wnllbs.cn/Article/28851.shtml
www.wnllbs.cn/Article/31614.shtml
www.wnllbs.cn/Article/42735.shtml
www.wnllbs.cn/Article/99595.shtml
www.wnllbs.cn/Article/66186.shtml
www.wnllbs.cn/Article/49057.shtml
www.wnllbs.cn/Article/56037.shtml
www.wnllbs.cn/Article/36144.shtml
www.wnllbs.cn/Article/87872.shtml
www.wnllbs.cn/Article/37897.shtml
www.wnllbs.cn/Article/04910.shtml
www.wnllbs.cn/Article/63561.shtml
www.wnllbs.cn/Article/07823.shtml
www.wnllbs.cn/Article/63126.shtml
www.wnllbs.cn/Article/31647.shtml
www.wnllbs.cn/Article/17743.shtml
www.wnllbs.cn/Article/09475.shtml
www.wnllbs.cn/Article/49934.shtml
www.wnllbs.cn/Article/17048.shtml
www.wnllbs.cn/Article/25140.shtml
www.wnllbs.cn/Article/84407.shtml
www.wnllbs.cn/Article/04842.shtml
www.wnllbs.cn/Article/04733.shtml
www.wnllbs.cn/Article/28295.shtml
www.wnllbs.cn/Article/44279.shtml
www.wnllbs.cn/Article/64171.shtml
www.wnllbs.cn/Article/10034.shtml
www.wnllbs.cn/Article/66253.shtml
www.wnllbs.cn/Article/24248.shtml
www.wnllbs.cn/Article/13039.shtml
www.wnllbs.cn/Article/14089.shtml
www.wnllbs.cn/Article/08844.shtml
www.wnllbs.cn/Article/05551.shtml
www.wnllbs.cn/Article/03817.shtml
www.wnllbs.cn/Article/00858.shtml
www.wnllbs.cn/Article/38844.shtml
www.wnllbs.cn/Article/27791.shtml
www.wnllbs.cn/Article/36623.shtml
www.wnllbs.cn/Article/95521.shtml
www.wnllbs.cn/Article/89452.shtml
www.wnllbs.cn/Article/14943.shtml
www.wnllbs.cn/Article/11181.shtml
www.wnllbs.cn/Article/05319.shtml
www.wnllbs.cn/Article/71185.shtml
www.wnllbs.cn/Article/18843.shtml
www.wnllbs.cn/Article/45844.shtml
www.wnllbs.cn/Article/30767.shtml
www.wnllbs.cn/Article/75576.shtml
www.wnllbs.cn/Article/07389.shtml
www.wnllbs.cn/Article/06425.shtml
www.wnllbs.cn/Article/49265.shtml
www.wnllbs.cn/Article/49709.shtml
www.wnllbs.cn/Article/74227.shtml
www.wnllbs.cn/Article/69132.shtml
www.wnllbs.cn/Article/45402.shtml
www.wnllbs.cn/Article/20239.shtml
www.wnllbs.cn/Article/86233.shtml
www.wnllbs.cn/Article/97664.shtml
www.wnllbs.cn/Article/35511.shtml
www.wnllbs.cn/Article/02334.shtml
www.wnllbs.cn/Article/07401.shtml
www.wnllbs.cn/Article/54379.shtml
www.wnllbs.cn/Article/28317.shtml
www.wnllbs.cn/Article/13800.shtml
www.wnllbs.cn/Article/42354.shtml
www.wnllbs.cn/Article/11281.shtml
www.wnllbs.cn/Article/17636.shtml
www.wnllbs.cn/Article/20539.shtml
www.wnllbs.cn/Article/65040.shtml
www.wnllbs.cn/Article/78540.shtml
www.wnllbs.cn/Article/92445.shtml
www.wnllbs.cn/Article/97173.shtml
www.wnllbs.cn/Article/46337.shtml
www.wnllbs.cn/Article/59708.shtml
www.wnllbs.cn/Article/24623.shtml
www.wnllbs.cn/Article/87584.shtml
www.wnllbs.cn/Article/51431.shtml
www.wnllbs.cn/Article/22388.shtml
www.wnllbs.cn/Article/68765.shtml
www.wnllbs.cn/Article/15395.shtml
www.wnllbs.cn/Article/38030.shtml
www.wnllbs.cn/Article/98015.shtml
www.wnllbs.cn/Article/06195.shtml
www.wnllbs.cn/Article/08827.shtml
www.wnllbs.cn/Article/73509.shtml
www.wnllbs.cn/Article/85838.shtml
www.wnllbs.cn/Article/06823.shtml
www.wnllbs.cn/Article/54310.shtml
www.wnllbs.cn/Article/13559.shtml
www.wnllbs.cn/Article/59971.shtml
www.wnllbs.cn/Article/91673.shtml
www.wnllbs.cn/Article/13456.shtml
www.wnllbs.cn/Article/94399.shtml
www.wnllbs.cn/Article/32219.shtml
www.wnllbs.cn/Article/78389.shtml
www.wnllbs.cn/Article/76413.shtml
www.wnllbs.cn/Article/26760.shtml
www.wnllbs.cn/Article/04721.shtml
www.wnllbs.cn/Article/56378.shtml
www.wnllbs.cn/Article/92550.shtml
www.wnllbs.cn/Article/67359.shtml
www.wnllbs.cn/Article/07663.shtml
www.wnllbs.cn/Article/26124.shtml
www.wnllbs.cn/Article/08857.shtml
www.wnllbs.cn/Article/00363.shtml
www.wnllbs.cn/Article/28424.shtml
www.wnllbs.cn/Article/01755.shtml
www.wnllbs.cn/Article/29025.shtml
www.wnllbs.cn/Article/28223.shtml
www.wnllbs.cn/Article/62522.shtml
www.wnllbs.cn/Article/95786.shtml
www.wnllbs.cn/Article/04028.shtml
www.wnllbs.cn/Article/71765.shtml
www.wnllbs.cn/Article/57224.shtml
www.wnllbs.cn/Article/59407.shtml
www.wnllbs.cn/Article/96114.shtml
www.wnllbs.cn/Article/35996.shtml
www.wnllbs.cn/Article/94348.shtml
www.wnllbs.cn/Article/84407.shtml
www.wnllbs.cn/Article/74938.shtml
www.wnllbs.cn/Article/67864.shtml
www.wnllbs.cn/Article/60625.shtml
www.wnllbs.cn/Article/51597.shtml
www.wnllbs.cn/Article/04611.shtml
www.wnllbs.cn/Article/26193.shtml
www.wnllbs.cn/Article/06764.shtml
www.wnllbs.cn/Article/70860.shtml
www.wnllbs.cn/Article/58875.shtml
www.wnllbs.cn/Article/27299.shtml
www.wnllbs.cn/Article/68047.shtml
www.wnllbs.cn/Article/50369.shtml
www.wnllbs.cn/Article/42131.shtml
www.wnllbs.cn/Article/49481.shtml
www.wnllbs.cn/Article/05722.shtml
www.wnllbs.cn/Article/21104.shtml
www.wnllbs.cn/Article/57244.shtml
www.wnllbs.cn/Article/28008.shtml
www.wnllbs.cn/Article/32393.shtml
www.wnllbs.cn/Article/56521.shtml
www.wnllbs.cn/Article/91231.shtml
www.wnllbs.cn/Article/55741.shtml
www.wnllbs.cn/Article/89669.shtml
www.wnllbs.cn/Article/93326.shtml
www.wnllbs.cn/Article/53358.shtml
www.wnllbs.cn/Article/94323.shtml
www.wnllbs.cn/Article/72158.shtml
www.wnllbs.cn/Article/88785.shtml
www.wnllbs.cn/Article/55937.shtml
www.wnllbs.cn/Article/17097.shtml
www.wnllbs.cn/Article/00608.shtml
www.wnllbs.cn/Article/59169.shtml
www.wnllbs.cn/Article/14162.shtml
www.wnllbs.cn/Article/11469.shtml
www.wnllbs.cn/Article/06193.shtml
www.wnllbs.cn/Article/52514.shtml
www.wnllbs.cn/Article/18680.shtml
www.wnllbs.cn/Article/91929.shtml
www.wnllbs.cn/Article/23054.shtml
www.wnllbs.cn/Article/62230.shtml
www.wnllbs.cn/Article/27242.shtml
www.wnllbs.cn/Article/90742.shtml
www.wnllbs.cn/Article/82436.shtml
www.wnllbs.cn/Article/55876.shtml
www.wnllbs.cn/Article/96627.shtml
www.wnllbs.cn/Article/94406.shtml
www.wnllbs.cn/Article/38835.shtml
www.wnllbs.cn/Article/24810.shtml
www.wnllbs.cn/Article/80751.shtml
www.wnllbs.cn/Article/84096.shtml
www.wnllbs.cn/Article/51725.shtml
www.wnllbs.cn/Article/95883.shtml
www.wnllbs.cn/Article/36400.shtml
www.wnllbs.cn/Article/20442.shtml
www.wnllbs.cn/Article/36787.shtml
www.wnllbs.cn/Article/71917.shtml
www.wnllbs.cn/Article/90887.shtml
www.wnllbs.cn/Article/08111.shtml
www.wnllbs.cn/Article/57560.shtml
www.wnllbs.cn/Article/36367.shtml
www.wnllbs.cn/Article/98682.shtml
www.wnllbs.cn/Article/98559.shtml
www.wnllbs.cn/Article/90908.shtml
www.wnllbs.cn/Article/53830.shtml
www.wnllbs.cn/Article/96111.shtml
www.wnllbs.cn/Article/35022.shtml
www.wnllbs.cn/Article/03489.shtml
www.wnllbs.cn/Article/11410.shtml
www.wnllbs.cn/Article/73754.shtml
www.wnllbs.cn/Article/03508.shtml
www.wnllbs.cn/Article/73976.shtml
www.wnllbs.cn/Article/99185.shtml
www.wnllbs.cn/Article/79066.shtml
www.wnllbs.cn/Article/78746.shtml
www.wnllbs.cn/Article/27826.shtml
www.wnllbs.cn/Article/75380.shtml
www.wnllbs.cn/Article/62762.shtml
www.wnllbs.cn/Article/69815.shtml
www.wnllbs.cn/Article/99268.shtml
www.wnllbs.cn/Article/05928.shtml
www.wnllbs.cn/Article/44379.shtml
www.wnllbs.cn/Article/37892.shtml
www.wnllbs.cn/Article/43397.shtml
www.wnllbs.cn/Article/99361.shtml
www.wnllbs.cn/Article/05024.shtml
www.wnllbs.cn/Article/81048.shtml
www.wnllbs.cn/Article/17617.shtml
www.wnllbs.cn/Article/60944.shtml
www.wnllbs.cn/Article/12851.shtml
www.wnllbs.cn/Article/68329.shtml
www.wnllbs.cn/Article/82028.shtml
www.wnllbs.cn/Article/33264.shtml
www.wnllbs.cn/Article/99613.shtml
www.wnllbs.cn/Article/61080.shtml
www.wnllbs.cn/Article/50391.shtml
www.wnllbs.cn/Article/19672.shtml
www.wnllbs.cn/Article/39720.shtml
www.wnllbs.cn/Article/08117.shtml
www.wnllbs.cn/Article/29992.shtml
www.wnllbs.cn/Article/68769.shtml
www.wnllbs.cn/Article/00977.shtml
www.wnllbs.cn/Article/48568.shtml
www.wnllbs.cn/Article/20686.shtml
www.wnllbs.cn/Article/83225.shtml
www.wnllbs.cn/Article/70934.shtml
www.wnllbs.cn/Article/57179.shtml
www.wnllbs.cn/Article/40197.shtml
www.wnllbs.cn/Article/17024.shtml
www.wnllbs.cn/Article/26870.shtml
www.wnllbs.cn/Article/84812.shtml
www.wnllbs.cn/Article/87576.shtml
www.wnllbs.cn/Article/27707.shtml
www.wnllbs.cn/Article/77348.shtml
www.wnllbs.cn/Article/91176.shtml
www.wnllbs.cn/Article/09891.shtml
www.wnllbs.cn/Article/02854.shtml
www.wnllbs.cn/Article/06019.shtml
www.wnllbs.cn/Article/63354.shtml
www.wnllbs.cn/Article/51841.shtml
www.wnllbs.cn/Article/25968.shtml
www.wnllbs.cn/Article/12303.shtml
www.wnllbs.cn/Article/49704.shtml
www.wnllbs.cn/Article/09174.shtml
www.wnllbs.cn/Article/00008.shtml
www.wnllbs.cn/Article/59231.shtml
www.wnllbs.cn/Article/25288.shtml
www.wnllbs.cn/Article/84165.shtml
www.wnllbs.cn/Article/17113.shtml
www.wnllbs.cn/Article/71004.shtml
www.wnllbs.cn/Article/82778.shtml
www.wnllbs.cn/Article/78138.shtml
www.wnllbs.cn/Article/48487.shtml
www.wnllbs.cn/Article/06599.shtml
www.wnllbs.cn/Article/64019.shtml
www.wnllbs.cn/Article/21396.shtml
www.wnllbs.cn/Article/61800.shtml
www.wnllbs.cn/Article/31992.shtml
www.wnllbs.cn/Article/72593.shtml
www.wnllbs.cn/Article/53498.shtml
www.wnllbs.cn/Article/90887.shtml
www.wnllbs.cn/Article/12969.shtml
www.wnllbs.cn/Article/16708.shtml
www.wnllbs.cn/Article/86021.shtml
www.wnllbs.cn/Article/30361.shtml
www.wnllbs.cn/Article/48284.shtml
www.wnllbs.cn/Article/10716.shtml
www.wnllbs.cn/Article/77353.shtml
www.wnllbs.cn/Article/39638.shtml
www.wnllbs.cn/Article/51287.shtml
www.wnllbs.cn/Article/88896.shtml
www.wnllbs.cn/Article/68542.shtml
www.wnllbs.cn/Article/99769.shtml
www.wnllbs.cn/Article/89651.shtml
www.wnllbs.cn/Article/09196.shtml
www.wnllbs.cn/Article/87852.shtml
www.wnllbs.cn/Article/14779.shtml
www.wnllbs.cn/Article/76743.shtml
www.wnllbs.cn/Article/24577.shtml
www.wnllbs.cn/Article/37217.shtml
www.wnllbs.cn/Article/78634.shtml
www.wnllbs.cn/Article/52175.shtml
www.wnllbs.cn/Article/15309.shtml
www.wnllbs.cn/Article/37273.shtml
www.wnllbs.cn/Article/97324.shtml
www.wnllbs.cn/Article/70463.shtml
www.wnllbs.cn/Article/10410.shtml
www.wnllbs.cn/Article/58480.shtml
www.wnllbs.cn/Article/40125.shtml
www.wnllbs.cn/Article/38949.shtml
www.wnllbs.cn/Article/11065.shtml
www.wnllbs.cn/Article/14169.shtml
www.wnllbs.cn/Article/14001.shtml
www.wnllbs.cn/Article/07547.shtml
www.wnllbs.cn/Article/36627.shtml
www.wnllbs.cn/Article/14779.shtml
www.wnllbs.cn/Article/64593.shtml
www.wnllbs.cn/Article/01707.shtml
www.wnllbs.cn/Article/75244.shtml
www.wnllbs.cn/Article/34962.shtml
www.wnllbs.cn/Article/06740.shtml
www.wnllbs.cn/Article/81765.shtml
www.wnllbs.cn/Article/84910.shtml
www.wnllbs.cn/Article/22813.shtml
www.wnllbs.cn/Article/56061.shtml
www.wnllbs.cn/Article/04983.shtml
www.wnllbs.cn/Article/74292.shtml
www.wnllbs.cn/Article/60513.shtml
www.wnllbs.cn/Article/36122.shtml
www.wnllbs.cn/Article/38769.shtml
www.wnllbs.cn/Article/37224.shtml
www.wnllbs.cn/Article/75999.shtml
www.wnllbs.cn/Article/43552.shtml
www.wnllbs.cn/Article/02070.shtml
www.wnllbs.cn/Article/03686.shtml
www.wnllbs.cn/Article/19792.shtml
www.wnllbs.cn/Article/13396.shtml
www.wnllbs.cn/Article/99495.shtml
www.wnllbs.cn/Article/42446.shtml
www.wnllbs.cn/Article/99727.shtml
www.wnllbs.cn/Article/72418.shtml
www.wnllbs.cn/Article/04193.shtml
www.wnllbs.cn/Article/25012.shtml
www.wnllbs.cn/Article/88925.shtml
www.wnllbs.cn/Article/78502.shtml
www.wnllbs.cn/Article/87805.shtml
www.wnllbs.cn/Article/08500.shtml
www.wnllbs.cn/Article/37016.shtml
www.wnllbs.cn/Article/28870.shtml
www.wnllbs.cn/Article/02751.shtml
www.wnllbs.cn/Article/48549.shtml
www.wnllbs.cn/Article/69686.shtml
www.wnllbs.cn/Article/56568.shtml
www.wnllbs.cn/Article/81603.shtml
www.wnllbs.cn/Article/48465.shtml
www.wnllbs.cn/Article/92391.shtml
www.wnllbs.cn/Article/16181.shtml
www.wnllbs.cn/Article/59396.shtml
www.wnllbs.cn/Article/70443.shtml
www.wnllbs.cn/Article/84620.shtml
www.wnllbs.cn/Article/64093.shtml
www.wnllbs.cn/Article/26854.shtml
www.wnllbs.cn/Article/48726.shtml
www.wnllbs.cn/Article/52635.shtml
www.wnllbs.cn/Article/58031.shtml
www.wnllbs.cn/Article/78795.shtml
www.wnllbs.cn/Article/15085.shtml
www.wnllbs.cn/Article/11307.shtml
www.wnllbs.cn/Article/72387.shtml
www.wnllbs.cn/Article/19419.shtml
www.wnllbs.cn/Article/39362.shtml
www.wnllbs.cn/Article/34088.shtml
www.wnllbs.cn/Article/31788.shtml
www.wnllbs.cn/Article/94195.shtml
www.wnllbs.cn/Article/25222.shtml
www.wnllbs.cn/Article/75407.shtml
www.wnllbs.cn/Article/05278.shtml
www.wnllbs.cn/Article/74160.shtml
www.wnllbs.cn/Article/02945.shtml
www.wnllbs.cn/Article/01368.shtml
www.wnllbs.cn/Article/28939.shtml
www.wnllbs.cn/Article/89024.shtml
www.wnllbs.cn/Article/70098.shtml
www.wnllbs.cn/Article/10049.shtml
www.wnllbs.cn/Article/34933.shtml
www.wnllbs.cn/Article/91869.shtml
www.wnllbs.cn/Article/20527.shtml
www.wnllbs.cn/Article/31298.shtml
www.wnllbs.cn/Article/10666.shtml
www.wnllbs.cn/Article/74127.shtml
www.wnllbs.cn/Article/34591.shtml
www.wnllbs.cn/Article/93000.shtml
www.wnllbs.cn/Article/34139.shtml
www.wnllbs.cn/Article/72986.shtml
www.wnllbs.cn/Article/49562.shtml
www.wnllbs.cn/Article/59162.shtml
www.wnllbs.cn/Article/85780.shtml
www.wnllbs.cn/Article/11455.shtml
www.wnllbs.cn/Article/44518.shtml
www.wnllbs.cn/Article/88291.shtml
www.wnllbs.cn/Article/27105.shtml
www.wnllbs.cn/Article/37405.shtml
www.wnllbs.cn/Article/85719.shtml
www.wnllbs.cn/Article/59099.shtml
www.wnllbs.cn/Article/97740.shtml
www.wnllbs.cn/Article/33022.shtml
www.wnllbs.cn/Article/66434.shtml
www.wnllbs.cn/Article/39759.shtml
www.wnllbs.cn/Article/02062.shtml
www.wnllbs.cn/Article/60443.shtml
www.wnllbs.cn/Article/94312.shtml
www.wnllbs.cn/Article/32001.shtml
www.wnllbs.cn/Article/14306.shtml
www.wnllbs.cn/Article/21954.shtml
www.wnllbs.cn/Article/18858.shtml
www.wnllbs.cn/Article/87957.shtml
www.wnllbs.cn/Article/74882.shtml
www.wnllbs.cn/Article/93345.shtml
www.wnllbs.cn/Article/68215.shtml
www.wnllbs.cn/Article/74113.shtml
www.wnllbs.cn/Article/50984.shtml
www.wnllbs.cn/Article/18994.shtml
www.wnllbs.cn/Article/14309.shtml
www.wnllbs.cn/Article/81809.shtml
www.wnllbs.cn/Article/80332.shtml
www.wnllbs.cn/Article/34571.shtml
www.wnllbs.cn/Article/53256.shtml
www.wnllbs.cn/Article/27599.shtml
www.wnllbs.cn/Article/50351.shtml
www.wnllbs.cn/Article/23537.shtml
www.wnllbs.cn/Article/42308.shtml
www.wnllbs.cn/Article/46866.shtml
www.wnllbs.cn/Article/41375.shtml
www.wnllbs.cn/Article/02173.shtml
www.wnllbs.cn/Article/47466.shtml
www.wnllbs.cn/Article/23870.shtml
www.wnllbs.cn/Article/23026.shtml
www.wnllbs.cn/Article/12636.shtml
www.wnllbs.cn/Article/29597.shtml
www.wnllbs.cn/Article/76789.shtml
www.wnllbs.cn/Article/45801.shtml
www.wnllbs.cn/Article/29010.shtml
www.wnllbs.cn/Article/21047.shtml
www.wnllbs.cn/Article/13993.shtml
www.wnllbs.cn/Article/06335.shtml
www.wnllbs.cn/Article/83095.shtml
www.wnllbs.cn/Article/15036.shtml
www.wnllbs.cn/Article/88922.shtml
www.wnllbs.cn/Article/27045.shtml
www.wnllbs.cn/Article/01041.shtml
www.wnllbs.cn/Article/96785.shtml
www.wnllbs.cn/Article/05071.shtml