钱向朝的美篇

钱老师有话说

<h1 style="text-align: center;">居家减脂训练（系列一）</h1> <div style="text-align: left;">      想必同学们都中了每逢佳节胖三斤的魔咒吧🤣🤣？由于突发新冠肺炎疫情，最初我们约定的开学见，也已然延期。但小钱老师坚信凭咱们国家目前的医疗科研水平，很快就能听到疫情结束的佳音，同学们也要有信心。虽然居家都做到了停课不停学，但是真正坚持日常训练保持体能的又有几人？</div><div style="text-align: center;">       </div> <h1>不要等开学了队长见你说：同学你竟然。。。。。</h1> <div style="text-align: center;">      居家没有健身器材就不能锻炼？？？</div><div>      那么小钱老师为大家提供一套杀手级徒手训练动作，助你在燃脂增肌的路上爽到起飞。好了安排上   走着</div><div> </div><div>       这套动作包括了五个下肢运动、四个上肢运动和三个核心肌群的训练。每个动作之间休息10-30秒，每套之间休息1-2分钟。注意在训练期间注意饮水。（小口那种哦）</div><div> </div> <h1 style="text-align: left;"><span style="color: rgb(22, 126, 251); font-weight: 700; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px;">一、<span style="color: rgb(22, 126, 251); font-weight: 700; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px;">弓箭步带你环游世界 </h1><p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要点：腹部收紧，身体挺直、四个方向<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">锻炼部位：腹肌，内收肌，臀肌，股四头肌<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">组数：一直做   30秒<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要领：双脚并拢站立，双手叉腰    两腿交替向斜前45°各做一个弓箭步    两腿交替向斜后45°后各做一个弓箭步<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;"> <p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">二、迷你深蹲跳<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要点：腹肌收紧，保持呼吸均匀<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">锻炼部位：臀部，股四头肌<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">组数：持续  30秒<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要领：站立，双脚打开比肩略宽    手肘弯曲，握拳    深蹲后，迅速向上起跳<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;"> <p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">三、侧卧上蹬腿<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要点：腹肌收紧，保持呼吸均匀<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">锻炼部位：腹肌、核心肌群、斜肌、四头肌<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">组数：左右侧各做10次X2组<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要领：侧卧，手肘着地，另一只手臂在身后伸展    双脚上下交叠在一起，双腿向上蹬，稍微离地    双腿收回，膝盖向胸部方向靠拢    双腿不要着地，重复进行    换另一侧重复<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;"> <p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">四、屈腿弓箭步<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要点：腹肌与臀部收紧<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">锻炼部位：臀大肌、股四头肌<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">组数：左右侧各做10次X2组<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要领：双手放在臀部两侧，做一个弓箭步    臀部收紧，站起，右腿向臀部后方踢起    换另一条腿重复<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;"> <p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">五、燕式平衡<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要点：腹部收紧<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">锻炼部位：腹肌、核心、臀部、腿筋、肩<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">组数：左右腿各做10次X2组<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要领：双腿并拢站立，双手放在身体两侧    将身体的重心放在右脚上，上半身向前弯曲    双手向前伸平，掌心相对    左脚向后伸平，保持这个姿势    左脚向上勾起，直到小腿与地面垂直    停留数秒，回到左脚向后伸平的姿势，重复进行<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;"> <p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">六、窄中宽俯卧撑<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要点：保持身体尽量伸直，腹部收紧，呼吸均匀<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">锻炼部位：腹肌、核心、手臂、胸部、肩部、三头肌<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">组数：持续2分钟X2组<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要领：双手与双脚尖着地，双臂伸直连续做窄距、中距、宽距俯卧撑（注意换距时双臂同时进行）<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;"> <p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">七、眼镜蛇式拉伸<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要点：双膝收紧，腹部和手臂用力<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">锻炼部位：背部<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">组数：10次X2组<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要领：趴在地上，腹部着地，双膝并拢，双腿伸直    手肘弯曲，手掌和小臂平放在垫子上    上半身从垫子上抬起，手臂伸直    头部向后上方仰起<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;"> <p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">八、侧跨步平板撑<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要点：手肘收紧，背部挺直<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">锻炼部位：腹肌、核心、内收肌、手臂、臀部、肩膀<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">组数：左右脚各做15次X2组<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要领: 平板撑姿势，双手与双脚打开与肩同宽    左腿抬起，从右腿上方跨过，脚尖轻轻着地重复进行<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;"> <p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">九、举臂开合跳<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要点：腹肌收紧，呼吸均匀<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">锻炼部位：腹肌、核心、内收肌、臀部、腿部、股四头肌、肩<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">组数：持续1分钟<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要领：双腿并拢，双手手肘弯曲，向上举起    双手握拳与肩部同高，掌心相对    双腿做开合跳，同时手臂向上伸直，再回到与肩同高的位置<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;"> <p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">十、屈膝上抬腿（反向卷腹）<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要点：腹肌收紧，呼吸均匀<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">锻炼部位：腹肌、核心、臀部屈肌<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">组数：10次X2组<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要领：躺在地上，双臂放在身体两侧，掌心朝下    双腿伸直，双脚并拢    双腿向胸部屈膝，停留一秒种，然后向上方伸直    将双脚慢慢落回，不要着地，重复进行<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;"> <p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">十一、侧撑体高抬腿<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要点：腹肌收紧，手臂打直<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">锻炼部位：腹肌、核心、手臂、臀部屈肌、斜肌、肩<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">组数：左右腿各做15次X2组<p style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">动作要领：用右手和右脚撑地，右手伸直，左手向上伸直，双脚上下叠在一起    吸气，腹部收紧，左腿向胸部尽量屈膝    呼气，回到起始姿势<h1 style="margin-top: 1.4em; margin-bottom: 1.4em; font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Microsoft YaHei", "Source Han Sans SC", "Noto Sans CJK SC", "WenQuanYi Micro Hei", sans-serif; font-size: 16px; white-space: normal;">同学坚持到最后了吗？同学、同学。。。。。。。。</h1>