<h3><font color="#ed2308">基本功可以一个人训练吗？</font></h3> <p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(32, 32, 32); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; widows: 1; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 14px; overflow-wrap: break-word !important;">可以，基本功就是要求自己练的，上课学的都是技术性东西。</span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(32, 32, 32); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; widows: 1; overflow-wrap: break-word !important;"><br style="max-width: 100%; overflow-wrap: break-word !important;"></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(32, 32, 32); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; widows: 1; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(172, 29, 16); font-size: 14px; overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">腿的柔韧性是最好练的。</strong><strong style="max-width: 100%; overflow-wrap: break-word !important;"></strong></span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(32, 32, 32); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; widows: 1; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 14px; overflow-wrap: break-word !important;">三分压腿七分踢。</span><span style="max-width: 100%; font-size: 14px; overflow-wrap: break-word !important;">每天压腿，前旁后都要压到，压完之后就踢腿，然后再耗腿，耗完之后再踢，时间保持在半小时以上。</span><span style="max-width: 100%; font-size: 14px; overflow-wrap: break-word !important;">坚持一个月必见成效！</span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(32, 32, 32); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; widows: 1; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 14px; overflow-wrap: break-word !important;">如果软度很差的话，建议每天每条腿耗腿时间在15分钟以上，踢腿数量在每腿200腿以上。</span><span style="max-width: 100%; font-size: 14px; overflow-wrap: break-word !important;">坚持的话一个月你的腿上问题全部能解决。</span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(32, 32, 32); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; widows: 1; overflow-wrap: break-word !important;"><br style="max-width: 100%; overflow-wrap: break-word !important;"></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(32, 32, 32); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; widows: 1; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(172, 29, 16); font-size: 14px; overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">腰的软度练习</strong><strong style="max-width: 100%; overflow-wrap: break-word !important;"></strong></span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(32, 32, 32); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; widows: 1; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 14px; overflow-wrap: break-word !important;">空腰，躺在一个圆形的器具上面（没有圆形器具用枕头代替），就这样待着，时间一长就把腰部环节都拉开了，然后反复做几次（期间起来的时候要注意抱头下蹲，回腰，让腰收放得当）。</span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(32, 32, 32); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; widows: 1; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 14px; overflow-wrap: break-word !important;">下腰，手摸地后手往里走，尽量摸脚，反复几次。</span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(32, 32, 32); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; widows: 1; overflow-wrap: break-word !important;"><br style="max-width: 100%; overflow-wrap: break-word !important;"></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(32, 32, 32); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; widows: 1; overflow-wrap: break-word !important;"><span style="max-width: 100%; color: rgb(172, 29, 16); font-size: 14px; overflow-wrap: break-word !important;"><strong style="max-width: 100%; overflow-wrap: break-word !important;">腰部力量练习</strong><strong style="max-width: 100%; overflow-wrap: break-word !important;"></strong></span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(32, 32, 32); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; widows: 1; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 14px; overflow-wrap: break-word !important;">1.快速下腰：</span><span style="max-width: 100%; font-size: 14px; overflow-wrap: break-word !important;">双脚自然分开，与肩同宽，下腰，摸地就起，反复练习，效果明显！</span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(32, 32, 32); font-family: 微软雅黑; font-size: 16px; letter-spacing: 0.544px; text-align: justify; white-space: normal; widows: 1; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 14px; overflow-wrap: break-word !important;">2.腹背肌：</span><span style="max-width: 100%; font-size: 14px; overflow-wrap: break-word !important;">仰卧起坐，十个一组，一次五组。</span><span style="max-width: 100%; font-size: 14px; overflow-wrap: break-word !important;">背肌的练习是趴在地上，手脚同时抬起，越高越好，保持三分钟，反复三次。</span></h3> <h3>基本功讲解图</h3>