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最全腹肌訓(xùn)練教程，這才是人魚&馬甲線的最強(qiáng)秘籍,！

 城里的傻瓜 2018-05-15


為健身愛好者提供最專業(yè)的動作指導(dǎo),、最全的健身資訊！有趣,、有用,、有干貨！增肌減脂,、趣味資訊,，健身路上，你我同行,！

臉蛋是父母給的

身材是自己給的


i complained first, 'd多撒大所大對的撒多撒大所多撒大所多撒大所撒奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧的撒啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊的撒啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊o not redsd發(fā)順豐多所付所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所fsnt a larger one.'.' Finish saying, just one askew, the body pours on the sofa, comfortable hem hem.Li Wenxun faces smile, 'what do you know, this is called to, can not be too big.'Shao Qun scolded a sentence, 'fart, you play your own.'.' Then, in the past, Li Chengxiu, the red faced man, said, 'come here, I'll teach you to play with your cell phone.'.' Then he dragged him into the bedroom.Big Li and Li Wenxun on the outside booing, 'Hello, so quickly into the bridal chamber, not so ashamed ah.'Li Chengxiu looked back at them awkwardly and then looked at Shao Qun in embarrassment.'Well, they stink and ignore them.'.' He kicked the door, outside son hongnao greater voice.Shao Qun drags him to climb on the bed, two people body is very close, almost is the head is against the head, the eyes all stare at that small black box.'You see, it's very simple. In fact, you'll be able to do both. A phone call, a text message.'.'Shao group with buttons, 'you press this green bond, there will be the last call out the numbers, is my number, you have my number on the line, call me, is at two under the green button, remember it.'Li Chengxiu nodded carefully.'Come again, send text messages, you look good, press here, and then...'...... Just spell it.' Shaw group demonstrates how to type, in the narrow green screen, enter 'Shao Qun, the world's best handsome' a few words, funny Li Chengxiu laugh straight.





每個動作20次

選擇其中4~5個

作為一次訓(xùn)練內(nèi)容即可

i complained first, 'd多撒大所大對的撒多撒大所多撒大所多撒大所撒奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧奧的撒啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊的撒啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊啊o not redsd發(fā)順豐多所付所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所所fsnt a larger one.'.' Finish saying, just one askew, the body pours on the sofa, comfortable hem hem.Li Wenxun faces smile, 'what do you know, this is called to, can not be too big.'Shao Qun scolded a sentence, 'fart, you play your own.'.' Then, in the past, Li Chengxiu, the red faced man, said, 'come here, I'll teach you to play with your cell phone.'.' Then he dragged him into the bedroom.Big Li and Li Wenxun on the outside booing, 'Hello, so quickly into the bridal chamber, not so ashamed ah.'Li Chengxiu looked back at them awkwardly and then looked at Shao Qun in embarrassment.'Well, they stink and ignore them.'.' He kicked the door, outside son hongnao greater voice.Shao Qun drags him to climb on the bed, two people body is very close, almost is the head is against the head, the eyes all stare at that small black box.'You see, it's very simple. In fact, you'll be able to do both. A phone call, a text message.'.'Shao group with buttons, 'you press this green bond, there will be the last call out the numbers, is my number, you have my number on the line, call me, is at two under the green button, remember it.'Li Chengxiu nodded carefully.'Come again, send text messages, you look good, press here, and then...'...... Just spell it.' Shaw group demonstrates how to type, in the narrow green screen, enter 'Shao Qun, the world's best handsome' a few words, funny Li Chengxiu laugh straight.

仰臥交替腳跟接觸



仰臥屈膝舉腿



仰臥核心卷腹



仰臥對角交替收膝



仰臥卷腹



仰臥拉伸卷腹



仰臥屈膝卷腹



坐姿轉(zhuǎn)體扭腰



空中蹬車



仰臥抬腿



登山



（左右互換）側(cè)臥腹斜肌卷腹



平板支撐抬腿



俄羅斯轉(zhuǎn)體



仰臥交替抬腿



仰臥交替擺腿



側(cè)平板支撐(兩側(cè)）



仰臥直腿卷腹觸足卷腹



仰臥屈膝卷腹



屈膝舉腿



側(cè)屈體抬腿



側(cè)屈體抬手



整體來說,，所有腹肌的發(fā)力集中點(diǎn)都必須是腹部，減少頸部用力,。大部分初練腹肌的朋友,，練完后不是腹肌疼而是脖子疼，這就是頸部發(fā)力過度的原因,。

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