?块???????涓?浼?????浜ゅ????/h3>

?????ㄨ?挎???锛?杩?涓???捣?ュ??婊¤??????村????????璇?姹?锛?骞堕??浠?浠?????涓??瑰?姝︽??????寮?锛?瀹??村?????绉?瀵硅?块?ㄥ?????????ф?с????璋??у??缇?????缁煎??杩芥????ㄨ拷姹????村?ㄦ??缇?????璺??锛??块?ㄦ????????颁?涓?汉???藉??涓?榄???????瑕?杞戒?????璁烘?????颁???缈╄饭??濮匡?杩?????轰??????ヨ韩褰憋?浜︽?????ュ父??娲讳腑??俊浼?????姝ヤ?锛??界?涓?寮?涓???寮哄?ヨ??瀵???琛ㄧ?板?????裤??

涓轰?涔??????ㄨ?挎???濡?姝よ糠浜猴?

?????ㄢ??浜?瀛?锛???韩灏卞甫??婊?娑︿??┿??娑︾?╂??澹扮????ユ??澧?????灏????挎???涓?涔?缁???锛?????绀虹??涓?绉????惰???躲??娴??跺ぉ???????????俱??杩?绉?????骞堕??绮??风??????锛????????????婊??诲ぇ?拌???缁??汇????涔?涓?????告弧???藉????瀹?浠ｈ〃??涓?绉????ㄧ??寮哄ぇ锛???杩??块?ㄥ??板?吼??℃?ワ?缁?浜轰?绉?绋冲???????涓???婊℃椿??????瑙???

?宠薄涓?涓?锛?涓?浣?????杞荤???拌?璧凤??戒??剁ǔ绋宠?藉?梆??★????跨ǔ濡?纾??筹??村???藉?ㄦ?ヤ??ョ???ㄤ?涓????寸????锛?灞??板?烘??浜虹????搴﹀??????????????锛?涓?浣???浼界?涔???锛??ㄥ???涓?涓???惧害??浣?寮??讹????跨????????????韬????姣?涓?涓????锛?灞??板?烘??浜虹?????т??у?躲??杩?浜??芥???????ㄨ?挎????ㄤ???缁村害涓???浣??扳????瀹?涓?浠?浠?????浼???????存?????????????寰?濡?浣??ㄦ???板???????瑰?锛?灏?????涓?缇???瀹?缇???????

?稿?锛????????虹??/h3>

?????ㄨ?挎??????瑰?哄?ㄤ???????浣?杩?绉????????瑰?伙?骞堕??涓?韫磋??灏憋?涔?骞堕??浠?浠?渚???澶ч??????璁????瀹??村己璋???????????婵?娲汇??绁?缁???杩??ヤ互??韬?????翠???璋???

1.?虹?????????寤猴?

娣辫共锛?Squats锛?锛?杩????块?ㄨ?缁???????????锛??藉??ㄩ?㈤?荤?艰?″??澶磋?????′?澶磋??????澶ц??绛?????稿??块?ㄨ????缇ゃ??涓?????娣辫共??寮?锛?濡?????娣辫共??楂?????繁韫层??棰???娣辫共锛???互??瀵规?у?板??寮轰????????缇ゃ???抽???ㄤ?淇???猸?姝ｇ‘??濮垮?匡?纭??????涓???灏??瑰??涓??达?涓?韫叉?朵??????ㄦ?虹?淬??

纭???锛?Deadlifts锛?锛??界?剁‖??涓昏??荤?煎???捐??缇わ???????澶ю??歌??????缁宠????涓??????锛?浣?瀹?瀵硅?块?ㄥ???????翠????????疯?冲?抽??瑕???瀹???浼?韬??濡?浣???璋?????锛?灏ゅ?舵???ㄥ?????浠??梆??￠?㈡??璧风??杩?绋?涓???块?ㄧ?????????冲?抽??瑕???寮?姝ワ?Lunges锛?锛?寮?姝ヤ?浠??介?荤?煎???跨????????绋冲??э?杩??芥?????版??楂?韬????骞宠　?藉????

??杩?寮?姝ャ?????ゅ?姝ャ??渚у?姝ワ?姣?涓?绉??芥???剁???圭??璁??浠峰?笺???ㄨ?琛?寮?姝ユ?讹?娉ㄦ?????胯????涓?瑕?瓒?杩???灏?锛????胯????灏介????杩??伴??????????ㄥ???″??澶磋??????????

2.?????????绘??锛?

?ㄥ?虹?????涔?涓?锛???浠???瑕??????藉????寸??????????锛?杩?姝ｆ???????ㄨ?挎????ㄦ??缇??????抽????

璺崇?锛?BoxJumps锛?锛?杩????缁??块?ㄧ????????缁?浣冲?ㄤ??????╀?涓?????楂?搴︾??绠卞?锛????跨?ㄥ??韫??帮?蹇?????涓?璺宠?锛??跺??绋崇ǔ?拌?藉?ㄧ?瀛?涓????藉?版?惰????寰??锛??告?跺?插?诲????楂????匡?HighKnees锛?锛??ㄥ???板揩???板?????????宠?伴?ㄦ???搁?????锛??????????????????互?????版?娲昏?块?ㄨ????锛???楂?蹇???锛?骞堕?荤?肩????????

寮???璺筹?JumpingJacks锛?锛?绠?????琛????ㄨ韩?х??????璁??锛??藉?蹇???婵?娲昏?块?ㄥ?????ㄨ????锛?????韬??????璋??с??

3.?稿???绋冲?锛?

寮哄ぇ???块?ㄥ??????瑕?寮哄ぇ???稿??ユ??????绋冲???娌℃??绋冲?虹???稿?锛??充娇?块?ㄥ??????寮猴?涔??句互?????拌浆??涓虹簿纭???浼?缇????ㄤ???

骞虫?挎????锛?Plank锛?锛??荤?兼?稿???缇ょ????ョ??稿?ㄤ?锛?淇???韬????涓??＄?寸嚎锛??归?ㄦ?剁揣锛????ㄤ?瑕?濉??锋???????淇?缃???浆浣?锛?RussianTwists锛?锛??荤?艰?规????锛???楂?韬??????杞???璋??э?杩?瀵逛?璁稿???瑕?韬????浆???ㄤ??冲?抽??瑕???

??宸э?绮鹃??缁??㈢???烘??/h3>

???????虹?筹?????宸у?????杩??″??????寰?浼??????ㄤ汉???抽????瀹??充??ㄤ???骞?搴︺????搴︺????濂?浠ュ??涓?韬???朵??ㄤ?????????

1.?ㄤ???骞?搴︿??у?讹?

?????ㄨ?挎???寮鸿???????ㄤ?骞?搴︾??绮惧????с??姣?濡?锛??ㄤ?韫叉?讹?涓?浠?浠????烘??伴??浣?韬??锛??????????″??澶磋??????浼稿?????ㄧ??涓?娌?锛?骞跺?ㄨ捣韬??讹????????????????剁缉??姣?涓?涓??ㄤ??藉??婊′??у?舵??锛?娌℃??涓?姣?????娉ュ甫姘淬??

?㈤??绂诲?璁??锛??ㄤ???????浼哥???舵?锛??炬?㈤??搴︼?姣?濡?灏?涓?韫叉??寮?姝ョ??涓???杩?绋?寤堕?垮??-5绉?锛???互?存繁?诲?版????????????浼革?骞舵??楂???????????????椤跺嘲?剁缉锛??ㄥ?ㄤ?????楂??规????绱х环猸??癸??????颁???猸?涓?涓?锛?璁╄????寰??版?村????????ユ?ゅ?????烘???

2.??濂?涓??靛?锛?

?????ㄨ?挎?????榄???杩??ㄤ??跺???ㄧ????濂???????璁烘????????????杩??????х????灞?锛??介?靛惊??涓?绉????剁???靛???

?充???濂?璁??锛?灏?璇?璺????充?????濂?杩?琛?璁??锛?姣?濡??ㄥ己???惰?琛??????у?ㄤ?锛??ㄥ急???惰?琛???灞??ㄤ???杩?涓?浠??藉???璁????瓒ｅ?虫?э??磋?藉?瑰?昏韩浣?瀵硅??濂??????ヨ?藉?????煎?哥??????锛?璁???讹?灏??煎?镐??ㄤ?宸у??扮???????甯革??????跺?兼?锛??炬?炬?跺?告???姝ｇ‘???煎?镐?浠??芥??楂?璁??????锛?杩??藉府?╃ǔ瀹?韬??锛???杞荤?插?虫????

3.???ф?х??寤跺?锛?

????涓????ф???歌??告??????缂轰????ф?э???寮虹??????涔????芥?惧??电‖?????????ㄨ?挎???????瑕??ㄥ???????虹?涓?锛?灞??板?烘??浜虹?????ф?с??

?ㄦ????浼革??ㄨ?缁???杩?琛??ㄦ????浼革?濡?楂????裤??韪㈣?裤?????ㄧ???绛?锛???互??楂??宠??娲诲?ㄥ害锛?涓烘?ヤ??ョ??璁????濂藉??澶?????????浼革??ㄨ?缁???杩?琛???????浼革?濡??″??澶磋????浼搞????缁宠????浼搞??灏??挎??浼哥?锛????╀?缂?瑙ｈ????绱у?锛???楂????ф?э?棰??茶??ㄦ??浼ゃ??

蹇?娉?锛????ㄧ??淇???/h3>

?????ㄨ?挎?????绮鹃?锛?涓?浠??ㄤ?澶??ㄧ????宸у??????锛??村?ㄤ????ㄧ??蹇?娉???瀹????绉?瀵硅韩浣???瑙??ワ?涓?绉?瀵瑰????????ョ??瑙ｏ?涓?绉?瀵圭???杩芥???

1.涓?娉ㄤ?瑙??ワ?

璁???讹?灏?娉ㄦ????瀹??ㄩ??涓??ㄦ??ㄥ伐浣???????涓?????????????姣?涓?娆℃?剁缉????浼稿??棰ゆ????杩?绉?楂?搴︾??涓?娉???藉???澶ч??搴﹀?版?娲荤????????锛?骞舵??楂?韬?????у?惰?藉????

2.寰??娓?杩?涓???蹇?锛?

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3.浜???杩?绋?锛?

璁????韩涔?搴????绉?浜?????褰?浣??藉??????拌韩浣?????ュ?????ㄥ??匡??ㄤ??ㄥ??寰??存???锛?濮挎???ㄦ?村??浼?缇??讹?杩?绉???灏辨????韩灏辨???绉?宸ㄥぇ??椹卞?ㄥ????

濉????????ㄨ?挎??????ュ父瀹?璺?/h3>

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1.?ュ父姝ユ????浼???涓?????

浣???姝ヤ?锛??????存?ュ??扳?????ㄨ?挎????????般????璁烘???ㄨ?澶存极姝ワ?杩????ㄥ?????绌筐????锛?浜︽?????ㄩ??瑕??衡???杩?姝ワ??藉??互灏??块?ㄧ??????涓?浼??????ュ?朵腑??

?虹?磋?拌??锛??剁揣?稿?锛???ソ??姝ユ??濮?浜??烘????濮挎????淇????拌???虹?达??归?ㄥ井寰??剁揣锛?杩?涓?浠??借?浣???璧锋?ユ?存??绮剧?锛?涔??戒负?块?ㄥ?ㄤ???渚?绋冲?????????姝ヰ???骞?涓???濂?????璋?锛?灏?璇?璋??翠???姝ュ?锛?浣垮?朵?浣???韬????蹇?????濂??稿??璋???杩?澶ф??杩?灏???姝ュ??藉???芥?惧?涓????躲??

??互灏?璇??ㄨ?璧版?讹????????ㄨ??????甯﹀???璁╂?涓?姝ラ?芥?惧?绋冲?ユ???????藉?版?剁??缂??诧??充娇???ㄦ?ュ父琛?璧颁腑锛?涔?瑕?娉ㄦ???藉?版?剁??缂??层???垮??????璺????版?朵骇??杩?澶х???插?诲??锛???互灏?璇??ㄨ????涓??ㄦ???????????帮?璁╄????????韪?????宸ヤ?锛??告?堕???ㄣ????灏???????锛?璧拌矾?讹?灏?璇?璁╄??灏?绋?寰???澶?锛?杩????╀??村ソ?板????锛?骞朵???韬????骞宠　??

涓?杩?锛???蹇?杩?搴﹀????浠ュ??瀵硅??????????????

2.????濮垮?跨??????灞???/h3>

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绔?濮跨??璋??达???璁烘???绔?绛?寰?锛?杩????浜轰氦璋?锛??藉??互????璇??拌??寸?濮裤????????互绋?寰???寮?涓??╁??瀹斤?????淇???寰??锛????????跨????????????韬?????垮??????璇??板???蹇?瀹??ㄥ???ㄤ?渚ц?夸?锛?????杩?搴﹀?板???????姝汇??绛????剁????瀹?娴风?????锛??ㄩ??瑕??挎?堕?寸?绔????哄??锛?渚?濡???????????娲诲?ㄦ?讹???互灏?璇?灏???蹇?骞冲????甯??ㄥ???夸?锛??????块?ㄨ??????绋冲?????????

杩?涓?浠??界?瑙ｇ?插?筹??磋?借?浣??ㄤ汉缇や腑?惧??村??娌?绋炽????俊??

3.杩??惰?缁?锛???灞??????ㄨ?挎?????杈圭??

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4.?㈠?涓??ュ?伙?寮哄?ュ?虹?崇??淇???

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5.蹇?????????锛?浠????????扳??????

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