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　　40種(zhong)(zhong)健(jian)身房常(chang)用(yong)(yong)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)今天發(fa)(fa)完這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)視頻，健(jian)身房的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)教(jiao)(jiao)練(lian)(lian)(lian)要(yao)失業了，因為我(wo)(wo)(wo)(wo)(wo)(wo)要(yao)把(ba)(ba)健(jian)身房的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)五十個(ge)(ge)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)全部使用(yong)(yong)方法(fa)都分享給大(da)(da)家(jia)，新手(shou)(shou)(shou)(shou)(shou)點贊收藏，妥妥的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)給你(ni)省掉幾萬塊錢的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)私教(jiao)(jiao)費。 第一(yi)個(ge)(ge)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)就是(shi)(shi)練(lian)(lian)(lian)臀(tun)(tun)最(zui)(zui)搶手(shou)(shou)(shou)(shou)(shou)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)個(ge)(ge)寬外(wai)展器(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)呢，有(you)兩種(zhong)(zhong)使用(yong)(yong)方法(fa)，第一(yi)種(zhong)(zhong)是(shi)(shi)把(ba)(ba)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)腿(tui)放在(zai)擋板(ban)內側(ce)(ce)，從(cong)往兩邊去(qu)打開(kai)(kai)(kai)，練(lian)(lian)(lian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)是(shi)(shi)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)臀(tun)(tun)。第二(er)種(zhong)(zhong)是(shi)(shi)把(ba)(ba)擋板(ban)轉過(guo)來(lai) 后(hou)，從(cong)外(wai)向(xiang)內，好(hao)(hao)(hao)(hao)(hao)，練(lian)(lian)(lian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)是(shi)(shi)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)個(ge)(ge)大(da)(da)腿(tui)內側(ce)(ce)。第二(er)個(ge)(ge) 是(shi)(shi)練(lian)(lian)(lian)臀(tun)(tun)非(fei)常(chang)搶手(shou)(shou)(shou)(shou)(shou)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)，一(yi)個(ge)(ge)后(hou)蹬腿(tui)，練(lian)(lian)(lian)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)上(shang)(shang)臀(tun)(tun)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。用(yong)(yong)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)胸(xiong)腔趴在(zai)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)靠(kao)椅上(shang)(shang)，雙(shuang)手(shou)(shou)(shou)(shou)(shou)握(wo)好(hao)(hao)(hao)(hao)(hao)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)把(ba)(ba)手(shou)(shou)(shou)(shou)(shou)，腳(jiao)(jiao)后(hou)跟蹬住我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)個(ge)(ge)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)桿，好(hao)(hao)(hao)(hao)(hao)吐氣(qi)，往上(shang)(shang)發(fa)(fa)力，頂(ding)起來(lai)， ok！ 上(shang)(shang)臀(tun)(tun)發(fa)(fa)力賊拉(la)爽啊(a)(a)。看看這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)，他(ta)(ta)叫腿(tui)全身訓(xun)練(lian)(lian)(lian)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)，練(lian)(lian)(lian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)是(shi)(shi)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)大(da)(da) 后(hou)側(ce)(ce)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)啊(a)(a)。來(lai)看。做的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)時候用(yong)(yong)你(ni)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)腳(jiao)(jiao)踝抵(di)住擋板(ban)，雙(shuang)手(shou)(shou)(shou)(shou)(shou)握(wo)住你(ni)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)把(ba)(ba)手(shou)(shou)(shou)(shou)(shou)，吐氣(qi)，腿(tui)發(fa)(fa)力好(hao)(hao)(hao)(hao)(hao)，向(xiang)上(shang)(shang)屈屈腿(tui)就可(ke)以(yi)了。看好(hao)(hao)(hao)(hao)(hao)彎(wan)曲，向(xiang)上(shang)(shang)彎(wan)曲。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)是(shi)(shi)練(lian)(lian)(lian)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)大(da)(da)腿(tui)前側(ce)(ce)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)， 你(ni)到(dao)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)里就往這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)上(shang)(shang)一(yi)坐， ok！ 靠(kao)時你(ni)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)靠(kao)椅，雙(shuang)手(shou)(shou)(shou)(shou)(shou)握(wo)住把(ba)(ba)手(shou)(shou)(shou)(shou)(shou)吐氣(qi)，用(yong)(yong)我(wo)(wo)(wo)(wo)(wo)(wo)們同樣把(ba)(ba)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)腳(jiao)(jiao)踝勾(gou)住，好(hao)(hao)(hao)(hao)(hao)向(xiang)上(shang)(shang)屈， ok！ 哎。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)練(lian)(lian)(lian)腿(tui)也是(shi)(shi)非(fei)常(chang)搶手(shou)(shou)(shou)(shou)(shou)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)，認識吧，哈克基，每個(ge)(ge)想練(lian)(lian)(lian)腿(tui)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)女(nv)孩都想搶到(dao)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)，他(ta)(ta)也是(shi)(shi)有(you)很多(duo)種(zhong)(zhong)練(lian)(lian)(lian)法(fa)。我(wo)(wo)(wo)(wo)(wo)(wo)們常(chang)規的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)可(ke)以(yi)雙(shuang)腳(jiao)(jiao)分開(kai)(kai)(kai)，略比肩寬，好(hao)(hao)(hao)(hao)(hao)，我(wo)(wo)(wo)(wo)(wo)(wo)們屈髖往下(xia)(xia)(xia)(xia)蹲， ok！ 起。還有(you)一(yi) 最(zui)(zui)經(jing)典的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)練(lian)(lian)(lian)法(fa)就是(shi)(shi)一(yi)個(ge)(ge)窄距的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)個(ge)(ge)早安式，好(hao)(hao)(hao)(hao)(hao)，把(ba)(ba)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)雙(shuang)腳(jiao)(jiao)分開(kai)(kai)(kai)，窄距屈寬，將(jiang)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)無限的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)往后(hou)去(qu)延(yan)伸，看，將(jiang)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)往后(hou)延(yan)伸，腰背打直，核心收緊。練(lian)(lian)(lian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)是(shi)(shi)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)上(shang)(shang)臀(tun)(tun)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)塊啊(a)(a)， 這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)也是(shi)(shi)非(fei)常(chang)搶手(shou)(shou)(shou)(shou)(shou)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)個(ge)(ge)練(lian)(lian)(lian)腿(tui)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)氣(qi)標啊(a)(a)。然后(hou)我(wo)(wo)(wo)(wo)(wo)(wo)們吐氣(qi)，將(jiang)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)桿子給他(ta)(ta)， 先把(ba)(ba)我(wo)(wo)(wo)(wo)(wo)(wo)們的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)擋板(ban)蹬起來(lai)，吸氣(qi)，往下(xia)(xia)(xia)(xia)好(hao)(hao)(hao)(hao)(hao)吐氣(qi)蹬，不要(yao)吸超深。到(dao)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)里就可(ke)以(yi)了。他(ta)(ta)有(you)好(hao)(hao)(hao)(hao)(hao)多(duo)種(zhong)(zhong)練(lian)(lian)(lian)法(fa)，你(ni)可(ke)以(yi)常(chang)規的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)去(qu)做 好(hao)(hao)(hao)(hao)(hao)。你(ni)要(yao)想練(lian)(lian)(lian)臀(tun)(tun)多(duo)一(yi)點的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)，你(ni)也可(ke)以(yi)把(ba)(ba)腳(jiao)(jiao)寬距一(yi)點，腳(jiao)(jiao)外(wai)八一(yi)點好(hao)(hao)(hao)(hao)(hao)來(lai)看，打開(kai)(kai)(kai)膝打開(kai)(kai)(kai)，往兩邊看，這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)樣的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)話你(ni)就臀(tun)(tun)受力會多(duo)一(yi)些(xie)來(lai)。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)是(shi)(shi)王炸(zha)固(gu)定器(qi)(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)史密斯，那胸(xiong)肩背臀(tun)(tun)都能練(lian)(lian)(lian)，實(shi)在(zai)是(shi)(shi)動作太多(duo)了，留著下(xia)(xia)(xia)(xia)一(yi)次再給大(da)(da)家(jia)分享，拜拜，下(xia)(xia)(xia)(xia)期見。

　　新手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)去健身(shen)(shen)(shen)房器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)不(bu)會用(yong)怎么辦？今天固定器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)使(shi)用(yong)大(da)(da)(da)全，一(yi)(yi)次性讓你看(kan)(kan)(kan)(kan)的(de)(de)(de)夠。器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)一(yi)(yi)坐(zuo)(zuo)(zuo)姿寬(kuan)外窄將(jiang)(jiang)擋(dang)(dang)板(ban)(ban)(ban)(ban)調(diao)(diao)至(zhi)(zhi)(zhi)(zhi)最小(xiao)(xiao)(xiao)(xiao)(xiao)(xiao)位(wei)(wei)(wei)(wei)(wei)置(zhi)(zhi)， 兩(liang)(liang)(liang)邊膝(xi)(xi)(xi)蓋抵(di)(di)住(zhu)擋(dang)(dang)板(ban)(ban)(ban)(ban)，身(shen)(shen)(shen)體(ti)(ti)往(wang)(wang)后(hou)(hou)(hou)(hou)(hou)躺(tang)，雙(shuang)(shuang)(shuang)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)握(wo)緊(jin)把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)吐(tu)(tu)(tu)(tu)(tu)氣(qi)(qi)(qi)，臀(tun)部(bu)(bu)(bu)發力(li)(li)帶動(dong)(dong)膝(xi)(xi)(xi)蓋往(wang)(wang)兩(liang)(liang)(liang)邊打開(kai)，鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)側(ce)(ce)(ce)臀(tun)部(bu)(bu)(bu)。如(ru)果(guo)(guo)將(jiang)(jiang)身(shen)(shen)(shen)體(ti)(ti)前(qian)(qian)(qian)傾約四(si)(si)十五度(du)(du)(du)，則(ze)側(ce)(ce)(ce)重(zhong)鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)臀(tun)大(da)(da)(da)肌(ji)(ji)。再將(jiang)(jiang)擋(dang)(dang)板(ban)(ban)(ban)(ban)調(diao)(diao)至(zhi)(zhi)(zhi)(zhi)雙(shuang)(shuang)(shuang)腿(tui)(tui)(tui)(tui)(tui)打開(kai)的(de)(de)(de)最大(da)(da)(da)寬(kuan)度(du)(du)(du)，膝(xi)(xi)(xi)蓋內(nei)側(ce)(ce)(ce)抵(di)(di)住(zhu)擋(dang)(dang)板(ban)(ban)(ban)(ban)，身(shen)(shen)(shen)體(ti)(ti)往(wang)(wang)后(hou)(hou)(hou)(hou)(hou)躺(tang)， 手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)握(wo)緊(jin)把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)吐(tu)(tu)(tu)(tu)(tu)氣(qi)(qi)(qi)，大(da)(da)(da)腿(tui)(tui)(tui)(tui)(tui)發力(li)(li)帶動(dong)(dong)膝(xi)(xi)(xi)蓋往(wang)(wang)里(li)夾(jia)(jia)，鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)大(da)(da)(da)腿(tui)(tui)(tui)(tui)(tui)內(nei)側(ce)(ce)(ce)氣(qi)(qi)(qi)息。二(er)引體(ti)(ti)向(xiang)(xiang)(xiang)上(shang)輔助肌(ji)(ji) 將(jiang)(jiang)擋(dang)(dang)板(ban)(ban)(ban)(ban)抬起(qi)(qi)固定，調(diao)(diao)整重(zhong)量。這(zhe)個(ge)機(ji)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)夾(jia)(jia)的(de)(de)(de)片越(yue)重(zhong)，動(dong)(dong)作難(nan)度(du)(du)(du)越(yue)低(di)。雙(shuang)(shuang)(shuang)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)握(wo)住(zhu)一(yi)(yi)點(dian)五倍肩(jian)寬(kuan)的(de)(de)(de)距離，雙(shuang)(shuang)(shuang)腿(tui)(tui)(tui)(tui)(tui)依(yi)次放到(dao)(dao)(dao)板(ban)(ban)(ban)(ban)凳(deng)上(shang)。從(cong)(cong)側(ce)(ce)(ce)面(mian)(mian)(mian)看(kan)(kan)(kan)(kan)，膝(xi)(xi)(xi)蓋在(zai)(zai)雙(shuang)(shuang)(shuang)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)的(de)(de)(de)正下(xia)(xia)(xia)(xia)方(fang)(fang)， 稍(shao)(shao)微(wei)挺(ting)胸(xiong)(xiong)(xiong)(xiong)，保持(chi)沉肩(jian)吐(tu)(tu)(tu)(tu)(tu)氣(qi)(qi)(qi)。上(shang)拉時(shi)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)肘(zhou)(zhou)(zhou)(zhou)夾(jia)(jia)緊(jin)背部(bu)(bu)(bu)，鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)背部(bu)(bu)(bu)肌(ji)(ji)肉。如(ru)果(guo)(guo)雙(shuang)(shuang)(shuang)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)抓(zhua)住(zhu)下(xia)(xia)(xia)(xia)邊，把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)，身(shen)(shen)(shen)體(ti)(ti)稍(shao)(shao)微(wei)往(wang)(wang)前(qian)(qian)(qian)傾斜，手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)肘(zhou)(zhou)(zhou)(zhou)朝后(hou)(hou)(hou)(hou)(hou)下(xia)(xia)(xia)(xia)落(luo)至(zhi)(zhi)(zhi)(zhi)小(xiao)(xiao)(xiao)(xiao)(xiao)(xiao)臂(bei)(bei)與(yu)大(da)(da)(da)臂(bei)(bei)成(cheng)九十度(du)(du)(du)。推(tui)起(qi)(qi)時(shi)吐(tu)(tu)(tu)(tu)(tu)氣(qi)(qi)(qi)。保持(chi)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)肘(zhou)(zhou)(zhou)(zhou)微(wei)屈(qu)(qu)，則(ze)鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)下(xia)(xia)(xia)(xia)胸(xiong)(xiong)(xiong)(xiong)肌(ji)(ji)。器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)三(san) 蝴蝶機(ji)加胸(xiong)(xiong)(xiong)(xiong)調(diao)(diao)整座(zuo)椅(yi)到(dao)(dao)(dao)把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)與(yu)胸(xiong)(xiong)(xiong)(xiong)肌(ji)(ji)同高，臀(tun)部(bu)(bu)(bu)稍(shao)(shao)往(wang)(wang)前(qian)(qian)(qian)坐(zuo)(zuo)(zuo)，抬頭挺(ting)胸(xiong)(xiong)(xiong)(xiong)沉肩(jian)，手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)臂(bei)(bei)微(wei)屈(qu)(qu)， 吐(tu)(tu)(tu)(tu)(tu)氣(qi)(qi)(qi)。將(jiang)(jiang)把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)環抱至(zhi)(zhi)(zhi)(zhi)胸(xiong)(xiong)(xiong)(xiong)前(qian)(qian)(qian)，吸(xi)氣(qi)(qi)(qi)打開(kai)至(zhi)(zhi)(zhi)(zhi)大(da)(da)(da)臂(bei)(bei)與(yu)背部(bu)(bu)(bu)平(ping)齊，手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)臂(bei)(bei)保持(chi)微(wei)屈(qu)(qu)，鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)胸(xiong)(xiong)(xiong)(xiong)中(zhong)(zhong)縫(feng)。 如(ru)果(guo)(guo)反(fan)過(guo)來(lai)(lai)做，雙(shuang)(shuang)(shuang)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)抓(zhua)住(zhu)橫把(ba)位(wei)(wei)(wei)(wei)(wei)，胸(xiong)(xiong)(xiong)(xiong)口(kou)貼(tie)(tie)(tie)近(jin)靠(kao)墊，保持(chi)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)肘(zhou)(zhou)(zhou)(zhou)微(wei)屈(qu)(qu)，吐(tu)(tu)(tu)(tu)(tu)氣(qi)(qi)(qi)。挺(ting)胸(xiong)(xiong)(xiong)(xiong)向(xiang)(xiang)(xiang)后(hou)(hou)(hou)(hou)(hou)打開(kai)至(zhi)(zhi)(zhi)(zhi)肩(jian)胛骨收(shou)緊(jin)，則(ze)鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)上(shang)背部(bu)(bu)(bu)的(de)(de)(de)中(zhong)(zhong)下(xia)(xia)(xia)(xia)斜方(fang)(fang)肌(ji)(ji)。器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)四(si)(si)坐(zuo)(zuo)(zuo)姿腿(tui)(tui)(tui)(tui)(tui)屈(qu)(qu)伸調(diao)(diao)整小(xiao)(xiao)(xiao)(xiao)(xiao)(xiao)腿(tui)(tui)(tui)(tui)(tui)擋(dang)(dang)板(ban)(ban)(ban)(ban)到(dao)(dao)(dao)置(zhi)(zhi)于腳(jiao)(jiao)腕(wan)上(shang)方(fang)(fang)的(de)(de)(de)位(wei)(wei)(wei)(wei)(wei)置(zhi)(zhi)，雙(shuang)(shuang)(shuang) 雙(shuang)(shuang)(shuang)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)握(wo)緊(jin)把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)，腳(jiao)(jiao)背向(xiang)(xiang)(xiang)上(shang)勾(gou)住(zhu)大(da)(da)(da)腿(tui)(tui)(tui)(tui)(tui)發力(li)(li)，帶動(dong)(dong)小(xiao)(xiao)(xiao)(xiao)(xiao)(xiao)腿(tui)(tui)(tui)(tui)(tui)抬高，鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)大(da)(da)(da)腿(tui)(tui)(tui)(tui)(tui)前(qian)(qian)(qian)側(ce)(ce)(ce)的(de)(de)(de)股四(si)(si)頭肌(ji)(ji)。除了小(xiao)(xiao)(xiao)(xiao)(xiao)(xiao)腿(tui)(tui)(tui)(tui)(tui)的(de)(de)(de)擋(dang)(dang)板(ban)(ban)(ban)(ban)，有些(xie)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)靠(kao)墊的(de)(de)(de)擋(dang)(dang)板(ban)(ban)(ban)(ban)也是(shi)可調(diao)(diao)整的(de)(de)(de)。 器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)舞仰臥腿(tui)(tui)(tui)(tui)(tui)彎舉，調(diao)(diao)整小(xiao)(xiao)(xiao)(xiao)(xiao)(xiao)腿(tui)(tui)(tui)(tui)(tui)擋(dang)(dang)板(ban)(ban)(ban)(ban)到(dao)(dao)(dao)跟腱上(shang)方(fang)(fang)一(yi)(yi)點(dian)的(de)(de)(de)位(wei)(wei)(wei)(wei)(wei)置(zhi)(zhi)。趴(pa)下(xia)(xia)(xia)(xia)，雙(shuang)(shuang)(shuang)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)握(wo)緊(jin)把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)，小(xiao)(xiao)(xiao)(xiao)(xiao)(xiao)腿(tui)(tui)(tui)(tui)(tui)抵(di)(di)住(zhu)擋(dang)(dang)板(ban)(ban)(ban)(ban)。 吐(tu)(tu)(tu)(tu)(tu)氣(qi)(qi)(qi)收(shou)腹(fu)(fu)，將(jiang)(jiang)小(xiao)(xiao)(xiao)(xiao)(xiao)(xiao)腿(tui)(tui)(tui)(tui)(tui)往(wang)(wang)后(hou)(hou)(hou)(hou)(hou)勾(gou)，鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)大(da)(da)(da)腿(tui)(tui)(tui)(tui)(tui)后(hou)(hou)(hou)(hou)(hou)側(ce)(ce)(ce)的(de)(de)(de)國繩肌(ji)(ji)。器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)六(liu)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)坐(zuo)(zuo)(zuo)姿推(tui)舉調(diao)(diao)整座(zuo)椅(yi)到(dao)(dao)(dao)把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)與(yu)肩(jian)膀同高的(de)(de)(de)位(wei)(wei)(wei)(wei)(wei)置(zhi)(zhi)，臀(tun)部(bu)(bu)(bu)向(xiang)(xiang)(xiang)后(hou)(hou)(hou)(hou)(hou)坐(zuo)(zuo)(zuo)時(shi)，雙(shuang)(shuang)(shuang)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)抓(zhua)住(zhu)把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)下(xia)(xia)(xia)(xia)端，身(shen)(shen)(shen)體(ti)(ti)稍(shao)(shao)微(wei)往(wang)(wang)前(qian)(qian)(qian)，下(xia)(xia)(xia)(xia)巴微(wei)收(shou)。吐(tu)(tu)(tu)(tu)(tu)氣(qi)(qi)(qi)推(tui)起(qi)(qi)至(zhi)(zhi)(zhi)(zhi)頭頂(ding)上(shang)方(fang)(fang)位(wei)(wei)(wei)(wei)(wei)置(zhi)(zhi)。 吸(xi)氣(qi)(qi)(qi)下(xia)(xia)(xia)(xia)放至(zhi)(zhi)(zhi)(zhi)大(da)(da)(da)臂(bei)(bei)略低(di)于水平(ping)面(mian)(mian)(mian)，小(xiao)(xiao)(xiao)(xiao)(xiao)(xiao)臂(bei)(bei)垂(chui)直(zhi)。把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)三(san)角(jiao)肌(ji)(ji)、前(qian)(qian)(qian)束(shu)和(he)(he)中(zhong)(zhong)束(shu)。器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)七(qi)坐(zuo)(zuo)(zuo)姿劃船(chuan)雙(shuang)(shuang)(shuang)腳(jiao)(jiao)踩(cai)住(zhu)踏板(ban)(ban)(ban)(ban)，膝(xi)(xi)(xi)蓋微(wei)屈(qu)(qu)。收(shou)腹(fu)(fu)，身(shen)(shen)(shen)體(ti)(ti)略微(wei)前(qian)(qian)(qian) 前(qian)(qian)(qian)傾。吐(tu)(tu)(tu)(tu)(tu)氣(qi)(qi)(qi)，將(jiang)(jiang)把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)拉至(zhi)(zhi)(zhi)(zhi)腹(fu)(fu)部(bu)(bu)(bu)，同時(shi)將(jiang)(jiang)肩(jian)胛骨夾(jia)(jia)緊(jin)，鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)中(zhong)(zhong)背部(bu)(bu)(bu)。有些(xie)健身(shen)(shen)(shen)房沒有這(zhe)個(ge)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)，可以(yi)(yi)找(zhao)個(ge)凳(deng)子坐(zuo)(zuo)(zuo)在(zai)(zai)龍門架(jia)就(jiu)可以(yi)(yi)模擬這(zhe)個(ge)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)，效(xiao)果(guo)(guo)是(shi)一(yi)(yi)樣(yang)的(de)(de)(de)。如(ru)果(guo)(guo)你用(yong)的(de)(de)(de)是(shi)寬(kuan)把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)， 那么他更(geng)適合使(shi)用(yong)一(yi)(yi)點(dian)。五倍肩(jian)寬(kuan)的(de)(de)(de)握(wo)距。吐(tu)(tu)(tu)(tu)(tu)氣(qi)(qi)(qi)拉至(zhi)(zhi)(zhi)(zhi)胸(xiong)(xiong)(xiong)(xiong)口(kou)的(de)(de)(de)位(wei)(wei)(wei)(wei)(wei)置(zhi)(zhi)，小(xiao)(xiao)(xiao)(xiao)(xiao)(xiao)臂(bei)(bei)跟力(li)(li)線(xian)重(zhong)合。從(cong)(cong)后(hou)(hou)(hou)(hou)(hou)面(mian)(mian)(mian)看(kan)(kan)(kan)(kan)，手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)肘(zhou)(zhou)(zhou)(zhou)與(yu)軀干的(de)(de)(de)夾(jia)(jia)角(jiao)在(zai)(zai)四(si)(si)十五度(du)(du)(du)左(zuo)右。側(ce)(ce)(ce)重(zhong)鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)斜方(fang)(fang)肌(ji)(ji)、中(zhong)(zhong)束(shu)和(he)(he)菱形肌(ji)(ji)。 器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)八(ba)坐(zuo)(zuo)(zuo)姿推(tui)胸(xiong)(xiong)(xiong)(xiong)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)調(diao)(diao)整座(zuo)椅(yi)到(dao)(dao)(dao)把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)與(yu)胸(xiong)(xiong)(xiong)(xiong)肌(ji)(ji)同高，臀(tun)部(bu)(bu)(bu)稍(shao)(shao)往(wang)(wang)前(qian)(qian)(qian)坐(zuo)(zuo)(zuo)，挺(ting)胸(xiong)(xiong)(xiong)(xiong)沉肩(jian)。 上(shang)背貼(tie)(tie)(tie)時(shi)，吐(tu)(tu)(tu)(tu)(tu)氣(qi)(qi)(qi)發力(li)(li)推(tui)起(qi)(qi)，保持(chi)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)肘(zhou)(zhou)(zhou)(zhou)微(wei)屈(qu)(qu)。吸(xi)氣(qi)(qi)(qi)回(hui)落(luo)時(shi)感覺(jue)胸(xiong)(xiong)(xiong)(xiong)肌(ji)(ji)往(wang)(wang)兩(liang)(liang)(liang)側(ce)(ce)(ce)拉開(kai)，手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)肘(zhou)(zhou)(zhou)(zhou)自然(ran)打開(kai)。從(cong)(cong)側(ce)(ce)(ce)面(mian)(mian)(mian)看(kan)(kan)(kan)(kan)，小(xiao)(xiao)(xiao)(xiao)(xiao)(xiao)臂(bei)(bei)一(yi)(yi)直(zhi)垂(chui)直(zhi)。把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)胸(xiong)(xiong)(xiong)(xiong)肌(ji)(ji)。中(zhong)(zhong)束(shu)。器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)九倒(dao)蹬(deng)(deng)訓練器(qi)(qi)(qi)(qi)(qi)(qi)(qi)雙(shuang)(shuang)(shuang)腿(tui)(tui)(tui)(tui)(tui)分開(kai)與(yu)肩(jian)同 同寬(kuan)，背部(bu)(bu)(bu)貼(tie)(tie)(tie)式(shi)靠(kao)墊蹬(deng)(deng)起(qi)(qi)，將(jiang)(jiang)兩(liang)(liang)(liang)邊的(de)(de)(de)保護桿(gan)打開(kai)，雙(shuang)(shuang)(shuang)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)握(wo)緊(jin)把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)，吸(xi)氣(qi)(qi)(qi)下(xia)(xia)(xia)(xia)落(luo)至(zhi)(zhi)(zhi)(zhi)小(xiao)(xiao)(xiao)(xiao)(xiao)(xiao)腿(tui)(tui)(tui)(tui)(tui)與(yu)大(da)(da)(da)腿(tui)(tui)(tui)(tui)(tui)成(cheng)九十度(du)(du)(du)，同時(shi)膝(xi)(xi)(xi)蓋對著(zhu)腳(jiao)(jiao)尖的(de)(de)(de)方(fang)(fang)向(xiang)(xiang)(xiang)吐(tu)(tu)(tu)(tu)(tu)氣(qi)(qi)(qi)。蹬(deng)(deng)起(qi)(qi)時(shi)一(yi)(yi)定要保持(chi)膝(xi)(xi)(xi)蓋微(wei)屈(qu)(qu)。使(shi)用(yong)完后(hou)(hou)(hou)(hou)(hou)，先(xian)把(ba)保護桿(gan)歸位(wei)(wei)(wei)(wei)(wei)，再將(jiang)(jiang)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)歸位(wei)(wei)(wei)(wei)(wei)，鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)大(da)(da)(da)腿(tui)(tui)(tui)(tui)(tui)前(qian)(qian)(qian)側(ce)(ce)(ce)和(he)(he)臀(tun)部(bu)(bu)(bu)。 器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)時(shi)，哈克深蹲(dun)(dun)，肩(jian)膀抵(di)(di)住(zhu)靠(kao)墊。蹲(dun)(dun)起(qi)(qi)，將(jiang)(jiang)機(ji)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)頂(ding)開(kai)，雙(shuang)(shuang)(shuang)腿(tui)(tui)(tui)(tui)(tui)分開(kai)與(yu)肩(jian)同寬(kuan)。吸(xi)氣(qi)(qi)(qi)，屈(qu)(qu)髖屈(qu)(qu)膝(xi)(xi)(xi)下(xia)(xia)(xia)(xia)蹲(dun)(dun)至(zhi)(zhi)(zhi)(zhi)大(da)(da)(da)腿(tui)(tui)(tui)(tui)(tui)與(yu)小(xiao)(xiao)(xiao)(xiao)(xiao)(xiao)腿(tui)(tui)(tui)(tui)(tui)成(cheng)九十度(du)(du)(du)，鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)臀(tun)部(bu)(bu)(bu)和(he)(he)大(da)(da)(da)腿(tui)(tui)(tui)(tui)(tui)前(qian)(qian)(qian)側(ce)(ce)(ce)。使(shi)用(yong)完后(hou)(hou)(hou)(hou)(hou)，需要先(xian)踩(cai)住(zhu)下(xia)(xia)(xia)(xia)方(fang)(fang)保護桿(gan)，再將(jiang)(jiang)器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)歸位(wei)(wei)(wei)(wei)(wei)。 如(ru)果(guo)(guo)反(fan)過(guo)來(lai)(lai)，將(jiang)(jiang)背部(bu)(bu)(bu)貼(tie)(tie)(tie)住(zhu)靠(kao)墊，屈(qu)(qu)髖屈(qu)(qu)膝(xi)(xi)(xi)下(xia)(xia)(xia)(xia)蹲(dun)(dun)至(zhi)(zhi)(zhi)(zhi)大(da)(da)(da)腿(tui)(tui)(tui)(tui)(tui)與(yu)小(xiao)(xiao)(xiao)(xiao)(xiao)(xiao)腿(tui)(tui)(tui)(tui)(tui)成(cheng)九十度(du)(du)(du)，則(ze)側(ce)(ce)(ce)重(zhong)鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)大(da)(da)(da)腿(tui)(tui)(tui)(tui)(tui)前(qian)(qian)(qian)側(ce)(ce)(ce)的(de)(de)(de)股四(si)(si)頭肌(ji)(ji)。十一(yi)(yi)、固定器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)下(xia)(xia)(xia)(xia)拉。調(diao)(diao)整座(zuo)椅(yi)到(dao)(dao)(dao)擋(dang)(dang)板(ban)(ban)(ban)(ban)，剛好可以(yi)(yi)卡住(zhu)大(da)(da)(da)腿(tui)(tui)(tui)(tui)(tui)的(de)(de)(de)位(wei)(wei)(wei)(wei)(wei)置(zhi)(zhi)。 從(cong)(cong)側(ce)(ce)(ce)面(mian)(mian)(mian)看(kan)(kan)(kan)(kan)，把(ba)手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)在(zai)(zai)身(shen)(shen)(shen)體(ti)(ti)前(qian)(qian)(qian)面(mian)(mian)(mian)一(yi)(yi)點(dian)，抬頭，挺(ting)胸(xiong)(xiong)(xiong)(xiong)，沉肩(jian)，手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)肘(zhou)(zhou)(zhou)(zhou)稍(shao)(shao)微(wei)外旋，吐(tu)(tu)(tu)(tu)(tu)氣(qi)(qi)(qi)下(xia)(xia)(xia)(xia)拉至(zhi)(zhi)(zhi)(zhi)下(xia)(xia)(xia)(xia)巴位(wei)(wei)(wei)(wei)(wei)置(zhi)(zhi)，手(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)(shou)肘(zhou)(zhou)(zhou)(zhou)夾(jia)(jia)緊(jin)身(shen)(shen)(shen)體(ti)(ti)，吸(xi)氣(qi)(qi)(qi)，回(hui)到(dao)(dao)(dao)起(qi)(qi)始(shi)位(wei)(wei)(wei)(wei)(wei)置(zhi)(zhi)，鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)背闊(kuo)肌(ji)(ji)。不(bu)同健身(shen)(shen)(shen)房的(de)(de)(de)固定器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)可能長得不(bu)太(tai)一(yi)(yi)樣(yang)，但是(shi)要點(dian)都(dou)是(shi)相(xiang)同的(de)(de)(de)。十二(er)、固定器(qi)(qi)(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)側(ce)(ce)(ce)平(ping)舉。 調(diao)(diao)整座(zuo)椅(yi)到(dao)(dao)(dao)泡沫柱(zhu)的(de)(de)(de)上(shang)端，在(zai)(zai)肩(jian)膀下(xia)(xia)(xia)(xia)方(fang)(fang)，臀(tun)部(bu)(bu)(bu)向(xiang)(xiang)(xiang)后(hou)(hou)(hou)(hou)(hou)坐(zuo)(zuo)(zuo)，胸(xiong)(xiong)(xiong)(xiong)口(kou)貼(tie)(tie)(tie)住(zhu)靠(kao)墊，吐(tu)(tu)(tu)(tu)(tu)氣(qi)(qi)(qi)，向(xiang)(xiang)(xiang)兩(liang)(liang)(liang)側(ce)(ce)(ce)打開(kai)至(zhi)(zhi)(zhi)(zhi)大(da)(da)(da)臂(bei)(bei)平(ping)行地面(mian)(mian)(mian)頂(ding)峰。停頓一(yi)(yi)秒，吸(xi)氣(qi)(qi)(qi)，緩(huan)慢回(hui)到(dao)(dao)(dao)起(qi)(qi)始(shi)位(wei)(wei)(wei)(wei)(wei)置(zhi)(zhi)，鍛(duan)(duan)(duan)(duan)煉(lian)(lian)(lian)(lian)(lian)(lian)三(san)角(jiao)肌(ji)(ji)中(zhong)(zhong)束(shu)。 當然(ran)，這(zhe)個(ge)動(dong)(dong)作你也可以(yi)(yi)反(fan)過(guo)來(lai)(lai)做，但相(xiang)對前(qian)(qian)(qian)一(yi)(yi)種方(fang)(fang)式(shi)會更(geng)難(nan)控制一(yi)(yi)些(xie)。關(guan)注我，學會更(geng)多健身(shen)(shen)(shen)知識！

　　新(xin)手剛(gang)進(jin)健身(shen)房，滿屋子器(qi)(qi)械(xie)不會用，怕受傷，怕做(zuo)錯，怕被嘲笑，只能(neng)默默走向(xiang)跑(pao)步機。別緊(jin)張，一個(ge)視頻帶(dai)你認識(shi)常見的十七(qi)種健身(shen)器(qi)(qi)械(xie)。這(zhe)三個(ge)都是(shi)(shi)(shi)(shi)(shi)高位下的 主要練(lian)(lian)(lian)(lian)上背(bei)兩側(ce)，打(da)造(zao)倒三角(jiao)。這(zhe)是(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)姿(zi)(zi)(zi)(zi)(zi)劃船器(qi)(qi)械(xie)，主要練(lian)(lian)(lian)(lian)背(bei)部中(zhong)間，改(gai)(gai)善(shan)駝(tuo)背(bei)。富(fu)貴包這(zhe)是(shi)(shi)(shi)(shi)(shi)輔助引體(ti)向(xiang)上，刻(ke)畫整個(ge)背(bei)部線條。這(zhe)是(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)姿(zi)(zi)(zi)(zi)(zi)推胸器(qi)(qi)械(xie)，讓我們上胸更挺拔。 這(zhe)是(shi)(shi)(shi)(shi)(shi)反飛秒器(qi)(qi)械(xie)，正面(mian)坐(zuo)(zuo)，練(lian)(lian)(lian)(lian)胸肌(ji)中(zhong)縫，加(jia)深事業(ye)線。反面(mian)坐(zuo)(zuo)，練(lian)(lian)(lian)(lian)肩(jian)膀(bang)后束，改(gai)(gai)善(shan)圓肩(jian)。這(zhe)是(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)姿(zi)(zi)(zi)(zi)(zi)推肩(jian)器(qi)(qi)械(xie)，增加(jia)肩(jian)膀(bang)立體(ti)感。這(zhe)是(shi)(shi)(shi)(shi)(shi)側(ce)平舉器(qi)(qi)械(xie)，練(lian)(lian)(lian)(lian)肩(jian)膀(bang)中(zhong)樞，打(da)造(zao)直角(jiao)間。這(zhe)是(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)姿(zi)(zi)(zi)(zi)(zi)夾腿(tui)器(qi)(qi)械(xie)，緊(jin)致(zhi)大(da)(da)(da)腿(tui)內側(ce)。這(zhe)是(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)姿(zi)(zi)(zi)(zi)(zi)寬 外展，飽滿臀(tun)部，改(gai)(gai)善(shan)臀(tun)凹陷。這(zhe)是(shi)(shi)(shi)(shi)(shi)哈克(ke)深蹲(dun)器(qi)(qi)械(xie)，增加(jia)臀(tun)腿(tui)力量(liang)。這(zhe)是(shi)(shi)(shi)(shi)(shi)俯身(shen)腿(tui)彎(wan)(wan)舉，練(lian)(lian)(lian)(lian)大(da)(da)(da)腿(tui)后側(ce)，改(gai)(gai)善(shan)膝超伸這(zhe)是(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)姿(zi)(zi)(zi)(zi)(zi)腿(tui)屈伸，練(lian)(lian)(lian)(lian)大(da)(da)(da)腿(tui)前側(ce)，保護膝蓋(gai)。這(zhe)是(shi)(shi)(shi)(shi)(shi)二(er)頭彎(wan)(wan)舉固(gu)定器(qi)(qi)械(xie)，鍛煉肱二(er)頭肌(ji)。沒別的，就是(shi)(shi)(shi)(shi)(shi)酷！ 這(zhe)兩個(ge)都是(shi)(shi)(shi)(shi)(shi)三頭下壓固(gu)定器(qi)(qi)械(xie)，緊(jin)致(zhi)拜拜秀，你學(xue)會了嗎？每個(ge)器(qi)(qi)械(xie)使用細節我都發(fa)過視頻，點贊收(shou)藏練(lian)(lian)(lian)(lian)起來吧！

　　別(bie)往(wang)(wang)嘴里涮了(le)(le)(le)，我(wo)的(de)(de)寶貝。如果(guo)(guo)一(yi)(yi)個(ge)(ge)(ge)新(xin)手(shou)(shou)(shou)女生剛辦完健身卡，你(ni)(ni)(ni)(ni)(ni)就(jiu)(jiu)不(bu)(bu)(bu)要(yao)來(lai)(lai)這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)區(qu)域了(le)(le)(le)啊(a)，因(yin)為這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)啞鈴區(qu)啊(a)，不(bu)(bu)(bu)是(shi)，是(shi)熊(xiong)熊(xiong)荷爾蒙分泌特別(bie)旺盛的(de)(de)地(di)(di)方。像我(wo)們這(zhe)(zhe)(zhe)(zhe)種小(xiao)仙(xian)女，那(nei)當然，現在要(yao)來(lai)(lai)到固定器(qi)械(xie)(xie)區(qu)，耳機子一(yi)(yi)帶，誰也不(bu)(bu)(bu)愛。我(wo)教你(ni)(ni)(ni)(ni)(ni)器(qi)械(xie)(xie)怎么使(shi)用(yong)(yong)，長這(zhe)(zhe)(zhe)(zhe)么個(ge)(ge)(ge)熊(xiong)樣(yang)的(de)(de)。這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)器(qi)械(xie)(xie)是(shi)用(yong)(yong)來(lai)(lai)練(lian)(lian)(lian)(lian)(lian)(lian)小(xiao)腿(tui)的(de)(de)。 肩(jian)膀(bang)一(yi)(yi)扛，腳后(hou)跟離開小(xiao)腿(tui)，用(yong)(yong)力往(wang)(wang)上(shang)(shang)走(zou)，鍛煉小(xiao)腿(tui)肌(ji)肉(rou)(rou)。這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)器(qi)械(xie)(xie)呢(ni)(ni)，你(ni)(ni)(ni)(ni)(ni)往(wang)(wang)這(zhe)(zhe)(zhe)(zhe)一(yi)(yi)坐(zuo)啊(a)，鍛煉大(da)(da)腿(tui)內側(ce)，大(da)(da) 腿(tui)根(gen)這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)位(wei)(wei)置(zhi)。這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)器(qi)械(xie)(xie)呢(ni)(ni)，是(shi)用(yong)(yong)來(lai)(lai)練(lian)(lian)(lian)(lian)(lian)(lian)外(wai)(wai)展(zhan)的(de)(de)。他(ta)不(bu)(bu)(bu)是(shi)大(da)(da)腿(tui)使(shi)勁，他(ta)是(shi)使(shi)勁。你(ni)(ni)(ni)(ni)(ni)把后(hou)背(bei)往(wang)(wang)上(shang)(shang)一(yi)(yi)靠(kao)，看(kan)(kan)手(shou)(shou)(shou)放(fang)在你(ni)(ni)(ni)(ni)(ni)的(de)(de)臀(tun)部(bu)凹陷處，用(yong)(yong)力向(xiang)外(wai)(wai)側(ce)展(zhan)開。這(zhe)(zhe)(zhe)(zhe)樣(yang)做上(shang)(shang)來(lai)(lai) 啊(a)，鍛煉大(da)(da)腿(tui)前(qian)側(ce)的(de)(de)肌(ji)肉(rou)(rou)。看(kan)(kan)大(da)(da)腿(tui)前(qian)側(ce)肌(ji)肉(rou)(rou)。哎，用(yong)(yong)力練(lian)(lian)(lian)(lian)(lian)(lian)大(da)(da)腿(tui)前(qian)側(ce)，越練(lian)(lian)(lian)(lian)(lian)(lian)越壯。這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge) 趴著的(de)(de)器(qi)械(xie)(xie)是(shi)練(lian)(lian)(lian)(lian)(lian)(lian)大(da)(da)腿(tui)的(de)(de)后(hou)邊。你(ni)(ni)(ni)(ni)(ni)可(ke)以勾腳尖，也可(ke)以繃腳尖。每個(ge)(ge)(ge)人肌(ji)肉(rou)(rou)感受不(bu)(bu)(bu)一(yi)(yi)樣(yang)。就(jiu)(jiu)是(shi)練(lian)(lian)(lian)(lian)(lian)(lian)你(ni)(ni)(ni)(ni)(ni)的(de)(de)臀(tun)部(bu)跟你(ni)(ni)(ni)(ni)(ni)腿(tui)這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)分界線。這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)位(wei)(wei)置(zhi)啊(a)，他(ta)是(shi)用(yong)(yong)來(lai)(lai)練(lian)(lian)(lian)(lian)(lian)(lian)肚(du)子的(de)(de)。看(kan)(kan)肚(du)子，使(shi)勁一(yi)(yi)二 三練(lian)(lian)(lian)(lian)(lian)(lian)肚(du)子。腰(yao)(yao)不(bu)(bu)(bu)好就(jiu)(jiu)來(lai)(lai)練(lian)(lian)(lian)(lian)(lian)(lian)背(bei)。練(lian)(lian)(lian)(lian)(lian)(lian)窄距下(xia)拉(la)(la)，用(yong)(yong)這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)微型把手(shou)(shou)(shou)看(kan)(kan)，用(yong)(yong)力往(wang)(wang)下(xia)拉(la)(la)就(jiu)(jiu)行。如果(guo)(guo)想要(yao)練(lian)(lian)(lian)(lian)(lian)(lian)成倒三角，那(nei)你(ni)(ni)(ni)(ni)(ni)就(jiu)(jiu)寬(kuan)臥啊(a)臥，寬(kuan)一(yi)(yi)點(dian)，肩(jian)胛骨略微向(xiang)上(shang)(shang)送。但是(shi)不(bu)(bu)(bu)能(neng)這(zhe)(zhe)(zhe)(zhe)樣(yang)聳肩(jian)縮脖子啊(a)。沉肩(jian)送肩(jian)胛，肩(jian)胛骨下(xia)沉，再(zai)往(wang)(wang)下(xia)拉(la)(la) 長時(shi)間。久坐(zuo)辦公(gong)室啊(a)，腰(yao)(yao)不(bu)(bu)(bu)是(shi)很好，后(hou)背(bei)的(de)(de)肉(rou)(rou)還特別(bie)多(duo)。就(jiu)(jiu)是(shi)劃船。看(kan)(kan)腰(yao)(yao)身立柱，往(wang)(wang)你(ni)(ni)(ni)(ni)(ni)的(de)(de)小(xiao)腹方向(xiang)拉(la)(la)，慢慢往(wang)(wang)前(qian)送，手(shou)(shou)(shou)臂不(bu)(bu)(bu)要(yao)伸直，不(bu)(bu)(bu)要(yao)彎腰(yao)(yao)駝(tuo)背(bei)啊(a)，挺(ting)起(qi)來(lai)(lai)就(jiu)(jiu)往(wang)(wang)后(hou)拉(la)(la)就(jiu)(jiu)行。如果(guo)(guo)你(ni)(ni)(ni)(ni)(ni)被你(ni)(ni)(ni)(ni)(ni)們家(jia)老爺們經(jing)常(chang) 氣(qi)的(de)(de)胸(xiong)悶氣(qi)短，一(yi)(yi)整就(jiu)(jiu)這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)地(di)(di)方堵(du)(du)了(le)(le)(le)。不(bu)(bu)(bu)是(shi)哈(ha)(ha)，你(ni)(ni)(ni)(ni)(ni)就(jiu)(jiu)練(lian)(lian)(lian)(lian)(lian)(lian)胸(xiong)。知道嗎？練(lian)(lian)(lian)(lian)(lian)(lian)胸(xiong)不(bu)(bu)(bu)光能(neng)夠讓(rang)你(ni)(ni)(ni)(ni)(ni)消副(fu)乳，而且他(ta)如果(guo)(guo)說里邊這(zhe)(zhe)(zhe)(zhe)些(xie)結節有淤堵(du)(du)啊(a)，不(bu)(bu)(bu)是(shi)練(lian)(lian)(lian)(lian)(lian)(lian)練(lian)(lian)(lian)(lian)(lian)(lian)胸(xiong)啊(a)。哈(ha)(ha)，局部(bu)的(de)(de)血液循環快(kuai)了(le)(le)(le)， 哎，沒準就(jiu)(jiu)通了(le)(le)(le)。老是(shi)這(zhe)(zhe)(zhe)(zhe)樣(yang)圓肩(jian)駝(tuo)背(bei)，然后(hou)低頭玩手(shou)(shou)(shou)機，就(jiu)(jiu)練(lian)(lian)(lian)(lian)(lian)(lian)這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)動作。后(hou)側(ce)肌(ji)肉(rou)(rou)功能(neng)強(qiang)大(da)(da)之后(hou)，你(ni)(ni)(ni)(ni)(ni)的(de)(de)肩(jian)膀(bang)就(jiu)(jiu)不(bu)(bu)(bu)可(ke)能(neng)再(zai)這(zhe)(zhe)(zhe)(zhe)樣(yang)往(wang)(wang)前(qian)了(le)(le)(le)，他(ta)會(hui)拽著你(ni)(ni)(ni)(ni)(ni)往(wang)(wang)后(hou)拉(la)(la)。 這(zhe)(zhe)(zhe)(zhe)胸(xiong)不(bu)(bu)(bu)自(zi)然而然就(jiu)(jiu)停起(qi)來(lai)(lai)了(le)(le)(le)嗎？看(kan)(kan)看(kan)(kan)，往(wang)(wang)外(wai)(wai)側(ce)慢落，往(wang)(wang)外(wai)(wai)側(ce)慢落。寶貝，就(jiu)(jiu)我(wo)身后(hou)這(zhe)(zhe)(zhe)(zhe)一(yi)(yi)堆(dui)器(qi)械(xie)(xie)。對于女生新(xin)手(shou)(shou)(shou)來(lai)(lai)講，你(ni)(ni)(ni)(ni)(ni)所(suo)有的(de)(de)器(qi)械(xie)(xie)能(neng)夠做個(ge)(ge)(ge)四組或五組， 八到十(shi)二次(ci)就(jiu)(jiu)非(fei)常(chang)好。你(ni)(ni)(ni)(ni)(ni)可(ke)以采(cai)用(yong)(yong)兩分化訓(xun)練(lian)(lian)(lian)(lian)(lian)(lian)，就(jiu)(jiu)是(shi)今天(tian)(tian)來(lai)(lai)了(le)(le)(le)，你(ni)(ni)(ni)(ni)(ni)練(lian)(lian)(lian)(lian)(lian)(lian)上(shang)(shang)半(ban)身，明天(tian)(tian)練(lian)(lian)(lian)(lian)(lian)(lian)下(xia)半(ban)身，后(hou)天(tian)(tian)休息，大(da)(da)后(hou)天(tian)(tian)你(ni)(ni)(ni)(ni)(ni)再(zai)來(lai)(lai)的(de)(de)時(shi)候再(zai)練(lian)(lian)(lian)(lian)(lian)(lian)上(shang)(shang)半(ban)身，循序漸進，然后(hou)再(zai)變(bian)成四分化訓(xun)練(lian)(lian)(lian)(lian)(lian)(lian)。下(xia)個(ge)(ge)(ge)視頻教給你(ni)(ni)(ni)(ni)(ni)。

　　現在(zai)(zai)(zai)來(lai)(lai)講(jiang)(jiang)解(jie)我(wo)們(men)的(de)(de)(de)(de)(de)(de)第(di)(di)(di)(di)一(yi)(yi)(yi)個器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)坐(zuo)(zuo)姿(zi)(zi)(zi)器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)飛(fei)鳥。雙(shuang)(shuang)(shuang)(shuang)腳(jiao)(jiao)(jiao)(jiao)踏(ta)(ta)實(shi)(shi)(shi)，地面(mian)(mian)自(zi)(zi)(zi)然(ran)張(zhang)開，與肩(jian)(jian)(jian)同寬(kuan)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)相對(dui)(dui)滑(hua)(hua)(hua)動(dong)(dong)(dong)(dong)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)抬(tai)(tai)起(qi)，膝(xi)(xi)關(guan)(guan)(guan)節(jie)(jie)(jie)自(zi)(zi)(zi)然(ran)彎(wan)(wan)(wan)(wan)曲(qu)(qu)，約成(cheng)九(jiu)十(shi)度。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)隨便一(yi)(yi)(yi)伸(shen)。 背(bei)(bei)(bei)(bei)部(bu)(bu)挺(ting)(ting)(ting)(ting)(ting)直(zhi)(zhi)(zhi)(zhi)并緊(jin)貼(tie)(tie)后背(bei)(bei)(bei)(bei)靠(kao)(kao)(kao)墊不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)彎(wan)(wan)(wan)(wan)腰(yao)(yao)弓(gong)(gong)背(bei)(bei)(bei)(bei)。挺(ting)(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong)(xiong)收(shou)(shou)(shou)(shou)腹不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)胸(xiong)(xiong)(xiong)(xiong)(xiong)， 雙(shuang)(shuang)(shuang)(shuang)肩(jian)(jian)(jian)自(zi)(zi)(zi)然(ran)下(xia)(xia)(xia)(xia)沉(chen)。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)聳(song)(song)肩(jian)(jian)(jian)，頸(jing)(jing)部(bu)(bu)自(zi)(zi)(zi)然(ran)中(zhong)(zhong)立，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)斜(xie)影。雙(shuang)(shuang)(shuang)(shuang)眼(yan)(yan)(yan)目(mu)視(shi)(shi)(shi)(shi)(shi)前(qian)(qian)(qian)方(fang)(fang)(fang)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)仰(yang)視(shi)(shi)(shi)(shi)(shi)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)俯(fu)視(shi)(shi)(shi)(shi)(shi)。肘(zhou)(zhou)部(bu)(bu)保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)微(wei)曲(qu)(qu)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)超生鎖死(si)， 也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)彎(wan)(wan)(wan)(wan)曲(qu)(qu)過(guo)(guo)(guo)(guo)大(da)(da)(da)的(de)(de)(de)(de)(de)(de)角度。腕(wan)關(guan)(guan)(guan)節(jie)(jie)(jie)保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)中(zhong)(zhong)力(li)(li)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)屈也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)伸(shen)。輕(qing)輕(qing)的(de)(de)(de)(de)(de)(de)握(wo)住(zhu)把手(shou)(shou)(shou)， 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)握(wo)的(de)(de)(de)(de)(de)(de)太(tai)緊(jin)。發(fa)(fa)(fa)力(li)(li)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)發(fa)(fa)(fa)力(li)(li)時(shi)(shi)(shi)(shi)(shi)吐氣(qi)(qi)(qi)， 還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)。坐(zuo)(zuo)姿(zi)(zi)(zi)器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)飛(fei)鳥形象記憶的(de)(de)(de)(de)(de)(de)口訣飛(fei)鳥就(jiu)像抱(bao)大(da)(da)(da)樹，保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)張(zhang)力(li)(li)猛(meng)如虎(hu)。這(zhe)(zhe)個器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)是坐(zuo)(zuo)姿(zi)(zi)(zi)器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)水平推(tui)(tui)胸(xiong)(xiong)(xiong)(xiong)(xiong)是用(yong)(yong)(yong)(yong)來(lai)(lai)鍛煉胸(xiong)(xiong)(xiong)(xiong)(xiong)大(da)(da)(da)肌(ji)的(de)(de)(de)(de)(de)(de)。 調(diao)節(jie)(jie)(jie)合(he)適(shi)(shi)(shi)重(zhong)(zhong)量(liang)。第(di)(di)(di)(di)二(er)(er)(er)(er)(er)(er)(er)(er)(er)步(bu)(bu)(bu)踩實(shi)(shi)(shi)踏(ta)(ta)板(ban)， 避免(mian)晃動(dong)(dong)(dong)(dong)或者不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)對(dui)(dui)稱部(bu)(bu)坐(zuo)(zuo)實(shi)(shi)(shi)坐(zuo)(zuo)墊不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)抬(tai)(tai)起(qi)，下(xia)(xia)(xia)(xia)背(bei)(bei)(bei)(bei)部(bu)(bu)挺(ting)(ting)(ting)(ting)(ting)直(zhi)(zhi)(zhi)(zhi)并緊(jin)貼(tie)(tie)座椅， 靠(kao)(kao)(kao)墊中(zhong)(zhong)間不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)留下(xia)(xia)(xia)(xia)縫(feng)隙。挺(ting)(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong)(xiong)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)胸(xiong)(xiong)(xiong)(xiong)(xiong)，雙(shuang)(shuang)(shuang)(shuang)肩(jian)(jian)(jian)自(zi)(zi)(zi)然(ran)下(xia)(xia)(xia)(xia)沉(chen)。 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)聳(song)(song)肩(jian)(jian)(jian)，頸(jing)(jing)部(bu)(bu)自(zi)(zi)(zi)然(ran)中(zhong)(zhong)立。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)前(qian)(qian)(qian)影。雙(shuang)(shuang)(shuang)(shuang)眼(yan)(yan)(yan)平視(shi)(shi)(shi)(shi)(shi)前(qian)(qian)(qian)方(fang)(fang)(fang)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)仰(yang)視(shi)(shi)(shi)(shi)(shi)， 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)俯(fu)視(shi)(shi)(shi)(shi)(shi)。頂峰收(shou)(shou)(shou)(shou)縮時(shi)(shi)(shi)(shi)(shi)，肘(zhou)(zhou)關(guan)(guan)(guan)節(jie)(jie)(jie)保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)微(wei)曲(qu)(qu)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)超聲(sheng)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)鎖死(si)。腕(wan)關(guan)(guan)(guan)節(jie)(jie)(jie)保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)中(zhong)(zhong)立成(cheng)一(yi)(yi)(yi)條(tiao)(tiao)直(zhi)(zhi)(zhi)(zhi)線(xian)， 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過(guo)(guo)(guo)(guo)分(fen)的(de)(de)(de)(de)(de)(de)屈和(he)(he)伸(shen)。推(tui)(tui)起(qi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)推(tui)(tui)起(qi)時(shi)(shi)(shi)(shi)(shi)呼(hu)(hu)氣(qi)(qi)(qi)，還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)。 這(zhe)(zhe)個器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)是坐(zuo)(zuo)姿(zi)(zi)(zi)繩索(suo)劃(hua)(hua)船做示(shi)(shi)范(fan)。 第(di)(di)(di)(di)一(yi)(yi)(yi)步(bu)(bu)(bu)先選擇(ze)合(he)適(shi)(shi)(shi)重(zhong)(zhong)量(liang)， 雙(shuang)(shuang)(shuang)(shuang)腳(jiao)(jiao)(jiao)(jiao)踏(ta)(ta)實(shi)(shi)(shi)踏(ta)(ta)板(ban)，膝(xi)(xi)關(guan)(guan)(guan)節(jie)(jie)(jie)彎(wan)(wan)(wan)(wan)曲(qu)(qu)約九(jiu)十(shi)度。臀部(bu)(bu)坐(zuo)(zuo)實(shi)(shi)(shi)坐(zuo)(zuo)墊，臀部(bu)(bu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)抬(tai)(tai)起(qi)，腰(yao)(yao)背(bei)(bei)(bei)(bei)部(bu)(bu)挺(ting)(ting)(ting)(ting)(ting)直(zhi)(zhi)(zhi)(zhi)， 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)彎(wan)(wan)(wan)(wan)腰(yao)(yao)駝(tuo)背(bei)(bei)(bei)(bei)，雙(shuang)(shuang)(shuang)(shuang)肩(jian)(jian)(jian)自(zi)(zi)(zi)然(ran)下(xia)(xia)(xia)(xia)沉(chen)。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)聳(song)(song)肩(jian)(jian)(jian)，頸(jing)(jing)部(bu)(bu)保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)自(zi)(zi)(zi)然(ran)生理(li)。虛線(xian)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過(guo)(guo)(guo)(guo)分(fen)前(qian)(qian)(qian)引，雙(shuang)(shuang)(shuang)(shuang)眼(yan)(yan)(yan)自(zi)(zi)(zi)然(ran)目(mu)視(shi)(shi)(shi)(shi)(shi)前(qian)(qian)(qian)方(fang)(fang)(fang)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)仰(yang)視(shi)(shi)(shi)(shi)(shi)， 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)俯(fu)視(shi)(shi)(shi)(shi)(shi)。動(dong)(dong)(dong)(dong)作(zuo)還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)肘(zhou)(zhou)關(guan)(guan)(guan)節(jie)(jie)(jie)保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)微(wei)曲(qu)(qu)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)完(wan)全(quan)伸(shen)直(zhi)(zhi)(zhi)(zhi)。 腕(wan)關(guan)(guan)(guan)節(jie)(jie)(jie)保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)中(zhong)(zhong)立在(zai)(zai)(zai)同一(yi)(yi)(yi)條(tiao)(tiao)直(zhi)(zhi)(zhi)(zhi)線(xian)上(shang)(shang)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過(guo)(guo)(guo)(guo)分(fen)的(de)(de)(de)(de)(de)(de)屈和(he)(he)伸(shen)。挺(ting)(ting)(ting)(ting)(ting)。胸(xiong)(xiong)(xiong)(xiong)(xiong) 收(shou)(shou)(shou)(shou)腹，下(xia)(xia)(xia)(xia)頜微(wei)收(shou)(shou)(shou)(shou)了。示(shi)(shi)范(fan)發(fa)(fa)(fa)力(li)(li)時(shi)(shi)(shi)(shi)(shi)吐氣(qi)(qi)(qi)，還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)。 發(fa)(fa)(fa)力(li)(li)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)，還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)。這(zhe)(zhe)個器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)是坐(zuo)(zuo)姿(zi)(zi)(zi)器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)劃(hua)(hua)船，是用(yong)(yong)(yong)(yong)來(lai)(lai)訓練背(bei)(bei)(bei)(bei)闊肌(ji)的(de)(de)(de)(de)(de)(de)。下(xia)(xia)(xia)(xia)面(mian)(mian)進(jin)行(xing)動(dong)(dong)(dong)(dong)作(zuo)講(jiang)(jiang)解(jie)。下(xia)(xia)(xia)(xia)面(mian)(mian)進(jin)行(xing)完(wan)整動(dong)(dong)(dong)(dong)作(zuo)示(shi)(shi)范(fan)。 第(di)(di)(di)(di)一(yi)(yi)(yi)步(bu)(bu)(bu)臀部(bu)(bu)坐(zuo)(zuo)實(shi)(shi)(shi)坐(zuo)(zuo)墊。 第(di)(di)(di)(di)二(er)(er)(er)(er)(er)(er)(er)(er)(er)步(bu)(bu)(bu)雙(shuang)(shuang)(shuang)(shuang)腳(jiao)(jiao)(jiao)(jiao)踏(ta)(ta)實(shi)(shi)(shi)，踏(ta)(ta)板(ban)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)相對(dui)(dui)滑(hua)(hua)(hua)動(dong)(dong)(dong)(dong)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)對(dui)(dui) 對(dui)(dui)稱。膝(xi)(xi)關(guan)(guan)(guan)節(jie)(jie)(jie)約成(cheng)九(jiu)十(shi)度，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)角度過(guo)(guo)(guo)(guo)大(da)(da)(da)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)角度過(guo)(guo)(guo)(guo)小。腰(yao)(yao)背(bei)(bei)(bei)(bei)部(bu)(bu)挺(ting)(ting)(ting)(ting)(ting)直(zhi)(zhi)(zhi)(zhi)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)彎(wan)(wan)(wan)(wan)腰(yao)(yao)駝(tuo)背(bei)(bei)(bei)(bei)。挺(ting)(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong)(xiong)收(shou)(shou)(shou)(shou)腹， 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)胸(xiong)(xiong)(xiong)(xiong)(xiong)。雙(shuang)(shuang)(shuang)(shuang)肩(jian)(jian)(jian)自(zi)(zi)(zi)然(ran)下(xia)(xia)(xia)(xia)沉(chen)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)聳(song)(song)肩(jian)(jian)(jian)。保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)手(shou)(shou)(shou)腕(wan)中(zhong)(zhong)立在(zai)(zai)(zai)一(yi)(yi)(yi)條(tiao)(tiao)直(zhi)(zhi)(zhi)(zhi)線(xian)上(shang)(shang)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過(guo)(guo)(guo)(guo)分(fen)的(de)(de)(de)(de)(de)(de)屈，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過(guo)(guo)(guo)(guo)分(fen)的(de)(de)(de)(de)(de)(de)伸(shen)。還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)手(shou)(shou)(shou)腕(wan)微(wei)屈，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過(guo)(guo)(guo)(guo)分(fen)的(de)(de)(de)(de)(de)(de)伸(shen)。雙(shuang)(shuang)(shuang)(shuang)眼(yan)(yan)(yan)平視(shi)(shi)(shi)(shi)(shi)前(qian)(qian)(qian)方(fang)(fang)(fang)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)仰(yang)視(shi)(shi)(shi)(shi)(shi)， 也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)俯(fu)視(shi)(shi)(shi)(shi)(shi)。發(fa)(fa)(fa)力(li)(li)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)，還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)一(yi)(yi)(yi) 二(er)(er)(er)(er)(er)(er)(er)(er)(er)。發(fa)(fa)(fa)力(li)(li)時(shi)(shi)(shi)(shi)(shi)呼(hu)(hu)氣(qi)(qi)(qi)，還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)。 這(zhe)(zhe)個器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)是坐(zuo)(zuo)姿(zi)(zi)(zi)高(gao)位(wei)(wei)下(xia)(xia)(xia)(xia)拉(la)，是用(yong)(yong)(yong)(yong)來(lai)(lai)鍛煉背(bei)(bei)(bei)(bei)部(bu)(bu)肌(ji)群的(de)(de)(de)(de)(de)(de)。下(xia)(xia)(xia)(xia)面(mian)(mian)進(jin)行(xing)動(dong)(dong)(dong)(dong)作(zuo)講(jiang)(jiang)解(jie)和(he)(he)動(dong)(dong)(dong)(dong)作(zuo)演示(shi)(shi)。選擇(ze)合(he)適(shi)(shi)(shi)重(zhong)(zhong)量(liang)， 調(diao)節(jie)(jie)(jie)卡扣位(wei)(wei)置，使泡(pao)沫(mo)滾軸(zhou)正好位(wei)(wei)于(yu)大(da)(da)(da)腿(tui)上(shang)(shang)方(fang)(fang)(fang)，卡死(si)大(da)(da)(da)腿(tui)，防止(zhi)身(shen)體(ti)借力(li)(li)。臀部(bu)(bu)坐(zuo)(zuo)實(shi)(shi)(shi)坐(zuo)(zuo)墊，臀部(bu)(bu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)離開坐(zuo)(zuo)墊。腰(yao)(yao)背(bei)(bei)(bei)(bei)部(bu)(bu)挺(ting)(ting)(ting)(ting)(ting)直(zhi)(zhi)(zhi)(zhi)， 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)弓(gong)(gong)腰(yao)(yao)。挺(ting)(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong)(xiong)收(shou)(shou)(shou)(shou)腹，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)胸(xiong)(xiong)(xiong)(xiong)(xiong)。頸(jing)(jing)部(bu)(bu)保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)自(zi)(zi)(zi)然(ran)中(zhong)(zhong)立，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過(guo)(guo)(guo)(guo)分(fen)前(qian)(qian)(qian)引， 也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過(guo)(guo)(guo)(guo)分(fen)后伸(shen)。雙(shuang)(shuang)(shuang)(shuang)眼(yan)(yan)(yan)目(mu)視(shi)(shi)(shi)(shi)(shi)前(qian)(qian)(qian)方(fang)(fang)(fang)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)仰(yang)視(shi)(shi)(shi)(shi)(shi)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)俯(fu)視(shi)(shi)(shi)(shi)(shi)。腕(wan)關(guan)(guan)(guan)節(jie)(jie)(jie)保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)中(zhong)(zhong)立，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過(guo)(guo)(guo)(guo)分(fen)的(de)(de)(de)(de)(de)(de)伸(shen)和(he)(he) 曲(qu)(qu)。下(xia)(xia)(xia)(xia)面(mian)(mian)進(jin)行(xing)動(dong)(dong)(dong)(dong)作(zuo)示(shi)(shi)范(fan)發(fa)(fa)(fa)力(li)(li)時(shi)(shi)(shi)(shi)(shi)呼(hu)(hu)氣(qi)(qi)(qi)，還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)。發(fa)(fa)(fa)力(li)(li)時(shi)(shi)(shi)(shi)(shi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)。還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)。這(zhe)(zhe)個器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)是輔(fu)助引體(ti)和(he)(he)輔(fu)助 b 區升(sheng)。下(xia)(xia)(xia)(xia)面(mian)(mian)進(jin)行(xing)動(dong)(dong)(dong)(dong)作(zuo)講(jiang)(jiang)解(jie)和(he)(he)動(dong)(dong)(dong)(dong)作(zuo)演示(shi)(shi)。第(di)(di)(di)(di)一(yi)(yi)(yi)步(bu)(bu)(bu)調(diao)節(jie)(jie)(jie)合(he)適(shi)(shi)(shi)重(zhong)(zhong)量(liang)。重(zhong)(zhong)量(liang)越(yue)往上(shang)(shang)， 輔(fu)助的(de)(de)(de)(de)(de)(de)力(li)(li)越(yue)小，越(yue)往下(xia)(xia)(xia)(xia)，輔(fu)助的(de)(de)(de)(de)(de)(de)力(li)(li)越(yue)大(da)(da)(da)。我(wo)們(men)選一(yi)(yi)(yi)個中(zhong)(zhong)等的(de)(de)(de)(de)(de)(de)位(wei)(wei)置。以輔(fu)助引體(ti)為例， 踩上(shang)(shang)踏(ta)(ta)板(ban)，雙(shuang)(shuang)(shuang)(shuang)手(shou)(shou)(shou)扶住(zhu)把手(shou)(shou)(shou)，雙(shuang)(shuang)(shuang)(shuang)膝(xi)(xi)跪在(zai)(zai)(zai)擋板(ban)上(shang)(shang)，然(ran)后握(wo)住(zhu)把手(shou)(shou)(shou)， 挺(ting)(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong)(xiong)，雙(shuang)(shuang)(shuang)(shuang)肩(jian)(jian)(jian)下(xia)(xia)(xia)(xia)沉(chen)。發(fa)(fa)(fa)力(li)(li)時(shi)(shi)(shi)(shi)(shi)呼(hu)(hu)氣(qi)(qi)(qi)，還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi) 拉(la)力(li)(li)。二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)。這(zhe)(zhe)個器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)是坐(zuo)(zuo)姿(zi)(zi)(zi)器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)。推(tui)(tui)肩(jian)(jian)(jian)是用(yong)(yong)(yong)(yong)來(lai)(lai)鍛煉三角肌(ji)的(de)(de)(de)(de)(de)(de)。第(di)(di)(di)(di)一(yi)(yi)(yi)步(bu)(bu)(bu)臀部(bu)(bu)坐(zuo)(zuo)實(shi)(shi)(shi)。坐(zuo)(zuo)墊不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)抬(tai)(tai)起(qi)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)晃動(dong)(dong)(dong)(dong)。雙(shuang)(shuang)(shuang)(shuang)腳(jiao)(jiao)(jiao)(jiao)踏(ta)(ta)實(shi)(shi)(shi)，地面(mian)(mian) 與肩(jian)(jian)(jian)同寬(kuan)，腳(jiao)(jiao)(jiao)(jiao)尖外(wai)展(zhan)，膝(xi)(xi)蓋和(he)(he)腳(jiao)(jiao)(jiao)(jiao)尖相同，方(fang)(fang)(fang)向不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)相對(dui)(dui)滑(hua)(hua)(hua)動(dong)(dong)(dong)(dong)， 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)張(zhang)開過(guo)(guo)(guo)(guo)大(da)(da)(da)或者過(guo)(guo)(guo)(guo)小。膝(xi)(xi)關(guan)(guan)(guan)節(jie)(jie)(jie)彎(wan)(wan)(wan)(wan)曲(qu)(qu)約九(jiu)十(shi)度，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)角度過(guo)(guo)(guo)(guo)大(da)(da)(da)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)角度過(guo)(guo)(guo)(guo)小。腰(yao)(yao)背(bei)(bei)(bei)(bei)部(bu)(bu)挺(ting)(ting)(ting)(ting)(ting)直(zhi)(zhi)(zhi)(zhi)并緊(jin)貼(tie)(tie)靠(kao)(kao)(kao)椅。 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)彎(wan)(wan)(wan)(wan)腰(yao)(yao)駝(tuo)背(bei)(bei)(bei)(bei)。挺(ting)(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong)(xiong)收(shou)(shou)(shou)(shou)腹，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)胸(xiong)(xiong)(xiong)(xiong)(xiong)，雙(shuang)(shuang)(shuang)(shuang)肩(jian)(jian)(jian)自(zi)(zi)(zi)然(ran)下(xia)(xia)(xia)(xia)沉(chen)。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)聳(song)(song)肩(jian)(jian)(jian)。 雙(shuang)(shuang)(shuang)(shuang)眼(yan)(yan)(yan)平視(shi)(shi)(shi)(shi)(shi)前(qian)(qian)(qian)方(fang)(fang)(fang)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)仰(yang)視(shi)(shi)(shi)(shi)(shi)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)俯(fu)視(shi)(shi)(shi)(shi)(shi)。選擇(ze)合(he)適(shi)(shi)(shi)的(de)(de)(de)(de)(de)(de)重(zhong)(zhong)量(liang)，半(ban)關(guan)(guan)(guan)節(jie)(jie)(jie)保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)中(zhong)(zhong)立，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過(guo)(guo)(guo)(guo)分(fen)的(de)(de)(de)(de)(de)(de)屈，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過(guo)(guo)(guo)(guo)分(fen)的(de)(de)(de)(de)(de)(de)伸(shen)。頂峰收(shou)(shou)(shou)(shou)縮時(shi)(shi)(shi)(shi)(shi)，肘(zhou)(zhou)關(guan)(guan)(guan)節(jie)(jie)(jie)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)超聲(sheng)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)鎖死(si)。 肘(zhou)(zhou)關(guan)(guan)(guan)節(jie)(jie)(jie)保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)微(wei)曲(qu)(qu)。發(fa)(fa)(fa)力(li)(li)。二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)發(fa)(fa)(fa)力(li)(li)時(shi)(shi)(shi)(shi)(shi)吐氣(qi)(qi)(qi)，還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)是吸(xi)(xi)氣(qi)(qi)(qi)。 這(zhe)(zhe)個器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)是坐(zuo)(zuo)姿(zi)(zi)(zi)器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)測評舉是用(yong)(yong)(yong)(yong)來(lai)(lai)鍛煉三角肌(ji)中(zhong)(zhong)束的(de)(de)(de)(de)(de)(de)臀部(bu)(bu)坐(zuo)(zuo)實(shi)(shi)(shi)。坐(zuo)(zuo)墊不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)斜(xie)向一(yi)(yi)(yi)側，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao) 坐(zuo)(zuo)的(de)(de)(de)(de)(de)(de)太(tai)靠(kao)(kao)(kao)前(qian)(qian)(qian)。雙(shuang)(shuang)(shuang)(shuang)腳(jiao)(jiao)(jiao)(jiao)踏(ta)(ta)實(shi)(shi)(shi)，地面(mian)(mian)自(zi)(zi)(zi)然(ran)張(zhang)開，與肩(jian)(jian)(jian)同寬(kuan)，腳(jiao)(jiao)(jiao)(jiao)尖略外(wai)展(zhan)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)相對(dui)(dui)滑(hua)(hua)(hua)動(dong)(dong)(dong)(dong)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)太(tai)寬(kuan)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)太(tai)窄。機關(guan)(guan)(guan)節(jie)(jie)(jie)約成(cheng)九(jiu)十(shi)度，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過(guo)(guo)(guo)(guo)大(da)(da)(da)， 也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過(guo)(guo)(guo)(guo)小。腰(yao)(yao)背(bei)(bei)(bei)(bei)部(bu)(bu)挺(ting)(ting)(ting)(ting)(ting)直(zhi)(zhi)(zhi)(zhi)并緊(jin)貼(tie)(tie)靠(kao)(kao)(kao)墊。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)彎(wan)(wan)(wan)(wan)腰(yao)(yao)駝(tuo)背(bei)(bei)(bei)(bei)。挺(ting)(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong)(xiong)收(shou)(shou)(shou)(shou)腹，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)胸(xiong)(xiong)(xiong)(xiong)(xiong)，雙(shuang)(shuang)(shuang)(shuang)肩(jian)(jian)(jian)自(zi)(zi)(zi)然(ran)下(xia)(xia)(xia)(xia)沉(chen)。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)聳(song)(song)肩(jian)(jian)(jian)。雙(shuang)(shuang)(shuang)(shuang)眼(yan)(yan)(yan)平視(shi)(shi)(shi)(shi)(shi)，前(qian)(qian)(qian)方(fang)(fang)(fang)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)仰(yang)視(shi)(shi)(shi)(shi)(shi)， 也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)俯(fu)視(shi)(shi)(shi)(shi)(shi)。雙(shuang)(shuang)(shuang)(shuang)手(shou)(shou)(shou)對(dui)(dui)握(wo)臂(bei)握(wo)住(zhu)把手(shou)(shou)(shou)，將泡(pao)沫(mo)擋板(ban)放在(zai)(zai)(zai)靠(kao)(kao)(kao)近(jin)肘(zhou)(zhou)關(guan)(guan)(guan)節(jie)(jie)(jie)處(chu)。 發(fa)(fa)(fa)力(li)(li)時(shi)(shi)(shi)(shi)(shi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)，還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)。發(fa)(fa)(fa)力(li)(li)時(shi)(shi)(shi)(shi)(shi)吐氣(qi)(qi)(qi)，還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi) 吸(xi)(xi)氣(qi)(qi)(qi)。這(zhe)(zhe)個器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie)是坐(zuo)(zuo)姿(zi)(zi)(zi)腿(tui)伸(shen)展(zhan)，是用(yong)(yong)(yong)(yong)來(lai)(lai)鍛煉骨刺頭肌(ji)的(de)(de)(de)(de)(de)(de)第(di)(di)(di)(di)一(yi)(yi)(yi)步(bu)(bu)(bu)。選擇(ze)一(yi)(yi)(yi)個適(shi)(shi)(shi)合(he)自(zi)(zi)(zi)己的(de)(de)(de)(de)(de)(de)重(zhong)(zhong)量(liang)調(diao)節(jie)(jie)(jie)泡(pao)沫(mo)滾軸(zhou)，方(fang)(fang)(fang)便自(zi)(zi)(zi)己進(jin)入(ru)器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)(xie)(xie) 節(jie)(jie)(jie)泡(pao)沫(mo)滾軸(zhou)，使泡(pao)沫(mo)滾軸(zhou)靠(kao)(kao)(kao)近(jin)小腿(tui)下(xia)(xia)(xia)(xia)端踝關(guan)(guan)(guan)節(jie)(jie)(jie)處(chu)。腰(yao)(yao)背(bei)(bei)(bei)(bei)部(bu)(bu)挺(ting)(ting)(ting)(ting)(ting)直(zhi)(zhi)(zhi)(zhi)并緊(jin)靠(kao)(kao)(kao)座椅靠(kao)(kao)(kao)墊。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)彎(wan)(wan)(wan)(wan)腰(yao)(yao)駝(tuo)背(bei)(bei)(bei)(bei)，挺(ting)(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong)(xiong)收(shou)(shou)(shou)(shou)腹，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)胸(xiong)(xiong)(xiong)(xiong)(xiong)，雙(shuang)(shuang)(shuang)(shuang)肩(jian)(jian)(jian)自(zi)(zi)(zi)然(ran)下(xia)(xia)(xia)(xia)沉(chen)。 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)聳(song)(song)肩(jian)(jian)(jian)，頸(jing)(jing)部(bu)(bu)保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)自(zi)(zi)(zi)然(ran)，身(shen)體(ti)曲(qu)(qu)線(xian)保(bao)(bao)持(chi)(chi)(chi)(chi)(chi)(chi)(chi)中(zhong)(zhong)立。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過(guo)(guo)(guo)(guo)分(fen)前(qian)(qian)(qian)引，雙(shuang)(shuang)(shuang)(shuang)眼(yan)(yan)(yan)自(zi)(zi)(zi)然(ran)目(mu)視(shi)(shi)(shi)(shi)(shi)前(qian)(qian)(qian)方(fang)(fang)(fang)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)仰(yang)視(shi)(shi)(shi)(shi)(shi)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)俯(fu)視(shi)(shi)(shi)(shi)(shi)。用(yong)(yong)(yong)(yong)力(li)(li)時(shi)(shi)(shi)(shi)(shi)呼(hu)(hu)氣(qi)(qi)(qi)，還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)。 用(yong)(yong)(yong)(yong)力(li)(li)時(shi)(shi)(shi)(shi)(shi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)。一(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)，還(huan)(huan)原(yuan)(yuan)(yuan)(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)。一(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)。下(xia)(xia)(xia)(xia)面(mian)(mian)進(jin)行(xing)動(dong)(dong)(dong)(dong)作(zuo)示(shi)(shi)范(fan)。 注意雙(shuang)(shuang)(shuang)(shuang)手(shou)(shou)(shou)握(wo)住(zhu)把手(shou)(shou)(shou)，把臀部(bu)(bu)固定(ding)在(zai)(zai)(zai)坐(zuo)(zuo)墊上(shang)(shang)。

　　剛入健(jian)(jian)身(shen)房了(le)(le)以(yi)后(hou)，我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)會(hui)(hui)面對(dui)著(zhu)許多五花八門(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)器(qi)(qi)械(xie)(xie)(xie)(xie)，如(ru)果說(shuo)你(ni)(ni)(ni)(ni)一(yi)(yi)(yi)(yi)(yi)開(kai)始一(yi)(yi)(yi)(yi)(yi)頭霧水，你(ni)(ni)(ni)(ni)可(ke)以(yi)著(zhu)重(zhong)選(xuan)擇(ze)(ze)(ze)五個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)械(xie)(xie)(xie)(xie)來去進(jin)行訓(xun)(xun)練(lian)。接下(xia)(xia)(xia)我(wo)(wo)(wo)(wo)(wo)(wo)會(hui)(hui)給你(ni)(ni)(ni)(ni)關(guan)于我(wo)(wo)(wo)(wo)(wo)(wo)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)建(jian)議。腿做我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)力量的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)源泉(quan)。那(nei)么(me)(me)第一(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)械(xie)(xie)(xie)(xie)我(wo)(wo)(wo)(wo)(wo)(wo)推(tui)(tui)(tui)薦大(da)(da)家可(ke)以(yi)選(xuan)擇(ze)(ze)(ze)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)健(jian)(jian)身(shen)房的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)倒燈(deng)，雙腳的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)距(ju)離(li)與肩(jian)(jian)(jian)同寬，腳尖外八。蹬(deng)起重(zhong)量了(le)(le)以(yi)后(hou)，保證我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)背(bei)(bei)(bei)部(bu)始終貼緊，靠 下(xia)(xia)(xia)落(luo)(luo)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)時(shi)候(hou)想(xiang)象著(zhu)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)大(da)(da)腿去向(xiang)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)腹部(bu)方(fang)向(xiang)貼。蹬(deng)起的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)時(shi)候(hou)不(bu)(bu)要(yao)(yao)(yao)讓(rang)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)膝蓋(gai)發生繃直(zhi)，保持微屈即可(ke)下(xia)(xia)(xia)落(luo)(luo)，吸氣(qi)，蹬(deng)起，呼氣(qi)。第二(er) 推(tui)(tui)(tui)薦大(da)(da)家訓(xun)(xun)練(lian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)是(shi)(shi)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)肩(jian)(jian)(jian)膀(bang)，那(nei)么(me)(me)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)去找(zhao)一(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)健(jian)(jian)身(shen)房的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)推(tui)(tui)(tui)肩(jian)(jian)(jian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)器(qi)(qi)械(xie)(xie)(xie)(xie)，做這(zhe)個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)械(xie)(xie)(xie)(xie)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)時(shi)候(hou)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)大(da)(da)家注(zhu)意(yi)將背(bei)(bei)(bei)部(bu)完全(quan)貼緊我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)靠椅。第二(er)步推(tui)(tui)(tui)起了(le)(le)以(yi)后(hou)，不(bu)(bu)要(yao)(yao)(yao)讓(rang)你(ni)(ni)(ni)(ni)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)力往(wang)(wang)(wang)斜(xie)后(hou)方(fang)走(zou)，也就(jiu)是(shi)(shi) 說(shuo)不(bu)(bu)要(yao)(yao)(yao)讓(rang)你(ni)(ni)(ni)(ni)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)肘(zhou)往(wang)(wang)(wang)斜(xie)后(hou)方(fang)發生這(zhe)樣(yang)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)偏移，我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)要(yao)(yao)(yao)盡可(ke)能(neng)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)收(shou)肘(zhou)往(wang)(wang)(wang)前推(tui)(tui)(tui)，下(xia)(xia)(xia)落(luo)(luo)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)時(shi)候(hou)大(da)(da)臂平行地面即可(ke)推(tui)(tui)(tui)起地。 三臺器(qi)(qi)械(xie)(xie)(xie)(xie)就(jiu)是(shi)(shi)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)背(bei)(bei)(bei)部(bu)訓(xun)(xun)練(lian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)高位下(xia)(xia)(xia)拉。如(ru)果說(shuo)你(ni)(ni)(ni)(ni)想(xiang)練(lian)出(chu)一(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)好看的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)倒三角，那(nei)么(me)(me)這(zhe)個(ge)(ge)(ge)(ge)(ge)動作你(ni)(ni)(ni)(ni)一(yi)(yi)(yi)(yi)(yi)定要(yao)(yao)(yao)做，雙手(shou)略比肩(jian)(jian)(jian)寬，握住(zhu)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)杠(gang)，下(xia)(xia)(xia)落(luo)(luo)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)時(shi)候(hou)讓(rang)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)肘(zhou)部(bu)去往(wang)(wang)(wang)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)背(bei)(bei)(bei)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)兩側(ce)去收(shou)。全(quan)程你(ni)(ni)(ni)(ni)是(shi)(shi)要(yao)(yao)(yao)保持一(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)挺(ting)胸的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)體態，當你(ni)(ni)(ni)(ni)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)杠(gang)桿 拉起你(ni)(ni)(ni)(ni)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)下(xia)(xia)(xia)巴(ba)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)位置即可(ke)，身(shen)體不(bu)(bu)要(yao)(yao)(yao)過(guo)度(du)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)后(hou)仰(yang)。選(xuan)擇(ze)(ze)(ze)第四個(ge)(ge)(ge)(ge)(ge)動作，我(wo)(wo)(wo)(wo)(wo)(wo)依舊(jiu)推(tui)(tui)(tui)薦大(da)(da)家選(xuan)擇(ze)(ze)(ze)背(bei)(bei)(bei)部(bu)。我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)剛剛做的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)下(xia)(xia)(xia)拉是(shi)(shi)主要(yao)(yao)(yao)針對(dui)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)背(bei)(bei)(bei)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)寬度(du)，但是(shi)(shi)如(ru)果你(ni)(ni)(ni)(ni)想(xiang)改善你(ni)(ni)(ni)(ni)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)體態問題(ti)，那(nei)么(me)(me)你(ni)(ni)(ni)(ni)一(yi)(yi)(yi)(yi)(yi)定要(yao)(yao)(yao)選(xuan)擇(ze)(ze)(ze)一(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)劃船類的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)器(qi)(qi)械(xie)(xie)(xie)(xie)，這(zhe)里(li)推(tui)(tui)(tui)薦大(da)(da)家可(ke)以(yi)選(xuan)擇(ze)(ze)(ze)劃船機，握住(zhu)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)把手(shou)了(le)(le)以(yi)后(hou)挺(ting)胸，肩(jian)(jian)(jian)下(xia)(xia)(xia)沉。大(da)(da)家注(zhu)意(yi)是(shi)(shi)先收(shou)肩(jian)(jian)(jian)頸， 肩(jian)(jian)(jian)胛(jia)收(shou)緊了(le)(le)以(yi)后(hou)再曲(qu)(qu)肘(zhou)往(wang)(wang)(wang)后(hou)拉，肩(jian)(jian)(jian)胛(jia)骨往(wang)(wang)(wang)內收(shou)，內收(shou)肩(jian)(jian)(jian)胛(jia)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)同時(shi)順(shun)勢曲(qu)(qu)軸往(wang)(wang)(wang)后(hou)滑。那(nei)么(me)(me)最后(hou)一(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)就(jiu)選(xuan)擇(ze)(ze)(ze)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)訓(xun)(xun)練(lian)，這(zhe)是(shi)(shi)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)固定器(qi)(qi)械(xie)(xie)(xie)(xie)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)推(tui)(tui)(tui)胸。那(nei)么(me)(me)在選(xuan)擇(ze)(ze)(ze)器(qi)(qi)械(xie)(xie)(xie)(xie)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)時(shi)候(hou)有一(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)座位 調(diao)節，建(jian)議大(da)(da)家把手(shou)盡可(ke)能(neng)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)低于我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)肩(jian)(jian)(jian)平面，不(bu)(bu)要(yao)(yao)(yao)往(wang)(wang)(wang)上(shang)(shang)走(zou)，往(wang)(wang)(wang)上(shang)(shang)走(zou)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)話你(ni)(ni)(ni)(ni)這(zhe)樣(yang)肩(jian)(jian)(jian)關(guan)節會(hui)(hui)出(chu)現一(yi)(yi)(yi)(yi)(yi)定的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)損傷。后(hou)背(bei)(bei)(bei)收(shou)緊，往(wang)(wang)(wang)后(hou)貼緊我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)靠椅，推(tui)(tui)(tui)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)時(shi)候(hou)我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)肘(zhou)部(bu)盡可(ke)能(neng)往(wang)(wang)(wang)內收(shou)一(yi)(yi)(yi)(yi)(yi)些 下(xia)(xia)(xia)落(luo)(luo)，吸氣(qi)，推(tui)(tui)(tui)起呼氣(qi)。那(nei)么(me)(me)這(zhe)樣(yang)子你(ni)(ni)(ni)(ni)就(jiu)完成了(le)(le)你(ni)(ni)(ni)(ni)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)一(yi)(yi)(yi)(yi)(yi)次力量訓(xun)(xun)練(lian)，基(ji)本(ben)上(shang)(shang)你(ni)(ni)(ni)(ni)全(quan)身(shen)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)肌群我(wo)(wo)(wo)(wo)(wo)(wo)們(men)(men)(men)(men)(men)在這(zhe)次訓(xun)(xun)練(lian)中都能(neng)得到(dao)一(yi)(yi)(yi)(yi)(yi)定的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)鍛煉。

　　才去(qu)健身房不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)會(hui)練(lian)(lian)？這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)視(shi)頻可(ke)以(yi)(yi)幫(bang)你(ni)省去(qu)四(si)(si)(si)(si)千元的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)私教(jiao)費，趕快收(shou)藏起(qi)(qi)來(lai)(lai)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)然(ran)下(xia)(xia)(xia)(xia)(xia)(xia)(xia)次就找不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)到(dao)(dao)(dao)(dao)(dao)(dao)了。練(lian)(lian)股外頭(tou)(tou)(tou)(tou)肌(ji)(ji)(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)第(di)一(yi)(yi)(yi)(yi)步(bu)調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)合(he)(he)適重量(liang)。 首(shou)先俯(fu)臥在(zai)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)上(shang)(shang)(shang)(shang)(shang)，雙(shuang)(shuang)(shuang)手(shou)抓住把(ba)手(shou)，保(bao)(bao)證、腹(fu)(fu)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)、 下(xia)(xia)(xia)(xia)(xia)(xia)(xia)肢完(wan)全(quan)貼(tie)(tie)(tie)合(he)(he)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)將上(shang)(shang)(shang)(shang)(shang)身抬起(qi)(qi)，小(xiao)腿(tui)(tui)后側肌(ji)(ji)(ji)群抵住泡(pao)(pao)(pao)(pao)(pao)(pao)沫(mo)滾(gun)(gun)(gun)(gun)(gun)軸(zhou)(zhou)(zhou)(zhou)(zhou)。腳(jiao)尖(jian)向(xiang)下(xia)(xia)(xia)(xia)(xia)(xia)(xia)，小(xiao)腿(tui)(tui)肌(ji)(ji)(ji)肉(rou)緊(jin)貼(tie)(tie)(tie)泡(pao)(pao)(pao)(pao)(pao)(pao)沫(mo)滾(gun)(gun)(gun)(gun)(gun)軸(zhou)(zhou)(zhou)(zhou)(zhou)。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)將踝關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)置(zhi)(zhi)(zhi)于(yu)(yu)(yu)泡(pao)(pao)(pao)(pao)(pao)(pao)沫(mo)滾(gun)(gun)(gun)(gun)(gun)軸(zhou)(zhou)(zhou)(zhou)(zhou)處(chu)，而(er)是(shi)(shi)(shi)(shi)(shi)小(xiao)腿(tui)(tui)肌(ji)(ji)(ji)肉(rou)置(zhi)(zhi)(zhi)于(yu)(yu)(yu)泡(pao)(pao)(pao)(pao)(pao)(pao)沫(mo)滾(gun)(gun)(gun)(gun)(gun)軸(zhou)(zhou)(zhou)(zhou)(zhou)。國外投機(ji)發(fa)(fa)力(li)(li)(li)(li)(li) 彎舉放(fang)到(dao)(dao)(dao)(dao)(dao)(dao)枕頭(tou)(tou)(tou)(tou)下(xia)(xia)(xia)(xia)(xia)(xia)(xia)，放(fang)到(dao)(dao)(dao)(dao)(dao)(dao)最(zui)低(di)點的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)時(shi)(shi)(shi)(shi)(shi)(shi)候(hou)(hou)，膝關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)保(bao)(bao)持(chi)(chi)一(yi)(yi)(yi)(yi)定(ding)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)角(jiao)度(du)(du)(du)(du)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)完(wan)全(quan)伸(shen)(shen)直(zhi)。髖(kuan)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)緊(jin)貼(tie)(tie)(tie)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)，髖(kuan)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)抬起(qi)(qi)，腹(fu)(fu)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)和(he)(he)(he)(he)緊(jin)貼(tie)(tie)(tie) 坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)，腹(fu)(fu)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)和(he)(he)(he)(he)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)抬起(qi)(qi)。頸(jing)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)保(bao)(bao)持(chi)(chi)正(zheng)常生(sheng)(sheng)理(li)(li)曲(qu)(qu)線(xian)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過分(fen)(fen)(fen)(fen)仰(yang)(yang)(yang)(yang)視(shi)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過分(fen)(fen)(fen)(fen)俯(fu)視(shi)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)進(jin)行(xing)(xing)(xing)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)示(shi)范(fan)。用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)力(li)(li)(li)(li)(li)時(shi)(shi)(shi)(shi)(shi)(shi)呼(hu)氣(qi)(qi)(qi)，還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)。 用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)力(li)(li)(li)(li)(li)時(shi)(shi)(shi)(shi)(shi)(shi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)(shi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)械是(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)姿(zi)(zi)(zi)腿(tui)(tui)舉，是(shi)(shi)(shi)(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)來(lai)(lai)鍛(duan)煉骨(gu)四(si)(si)(si)(si)頭(tou)(tou)(tou)(tou)肌(ji)(ji)(ji)和(he)(he)(he)(he)骨(gu)外頭(tou)(tou)(tou)(tou)肌(ji)(ji)(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)進(jin)行(xing)(xing)(xing)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)示(shi)范(fan)。 蹲起(qi)(qi)時(shi)(shi)(shi)(shi)(shi)(shi)呼(hu)氣(qi)(qi)(qi)，還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)。蹲起(qi)(qi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)。第(di)一(yi)(yi)(yi)(yi)步(bu)選擇(ze)合(he)(he)適重量(liang) 臀(tun)(tun)(tun)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)實(shi)(shi)(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)翹起(qi)(qi)，雙(shuang)(shuang)(shuang)腳(jiao)踏(ta)(ta)(ta)在(zai)踏(ta)(ta)(ta)板(ban)(ban)(ban)(ban)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)中央，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)對稱， 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)一(yi)(yi)(yi)(yi)高(gao)一(yi)(yi)(yi)(yi)低(di)。用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)力(li)(li)(li)(li)(li)蹲起(qi)(qi)時(shi)(shi)(shi)(shi)(shi)(shi)，膝關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)保(bao)(bao)持(chi)(chi)一(yi)(yi)(yi)(yi)定(ding)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)角(jiao)度(du)(du)(du)(du)，膝關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)超聲(sheng)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)鎖死(si) 臀(tun)(tun)(tun)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)。始(shi)終(zhong)緊(jin)貼(tie)(tie)(tie)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)最(zui)低(di)點時(shi)(shi)(shi)(shi)(shi)(shi)，臀(tun)(tun)(tun)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)抬起(qi)(qi)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)懸空。背(bei)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)緊(jin)貼(tie)(tie)(tie)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)，背(bei)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)離(li)開(kai)(kai)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)。挺(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong)收(shou)腹(fu)(fu)， 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)(han)胸(xiong)(xiong)(xiong)(xiong)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)頜(he)微收(shou)頸(jing)椎(zhui)保(bao)(bao)持(chi)(chi)自(zi)(zi)然(ran)生(sheng)(sheng)理(li)(li)曲(qu)(qu)線(xian)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過分(fen)(fen)(fen)(fen)前(qian)引(yin)(yin)(yin)。雙(shuang)(shuang)(shuang)眼目(mu)(mu)視(shi)前(qian)方(fang)(fang)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)仰(yang)(yang)(yang)(yang)視(shi)， 也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)俯(fu)視(shi)。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)械是(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)姿(zi)(zi)(zi)腿(tui)(tui)彎曲(qu)(qu)，是(shi)(shi)(shi)(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)來(lai)(lai)鍛(duan)煉骨(gu)外頭(tou)(tou)(tou)(tou)肌(ji)(ji)(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)進(jin)行(xing)(xing)(xing)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)講解。第(di)一(yi)(yi)(yi)(yi)步(bu)調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)核實(shi)(shi)(shi)(shi)(shi)(shi)(shi)重量(liang)。 臀(tun)(tun)(tun)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)實(shi)(shi)(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)，臀(tun)(tun)(tun)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)翹起(qi)(qi)。調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)泡(pao)(pao)(pao)(pao)(pao)(pao)沫(mo)滾(gun)(gun)(gun)(gun)(gun)軸(zhou)(zhou)(zhou)(zhou)(zhou)，使(shi)泡(pao)(pao)(pao)(pao)(pao)(pao)沫(mo)滾(gun)(gun)(gun)(gun)(gun)軸(zhou)(zhou)(zhou)(zhou)(zhou)位(wei)(wei)于(yu)(yu)(yu)小(xiao)腿(tui)(tui)肌(ji)(ji)(ji)肉(rou)附(fu)近(jin)(jin)，要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)在(zai)踝關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)之上(shang)(shang)(shang)(shang)(shang)。通(tong)過這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)按鈕調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)泡(pao)(pao)(pao)(pao)(pao)(pao)沫(mo)滾(gun)(gun)(gun)(gun)(gun)軸(zhou)(zhou)(zhou)(zhou)(zhou)。 好，大(da)(da)(da)家可(ke)以(yi)(yi)看(kan)到(dao)(dao)(dao)(dao)(dao)(dao)現在(zai)已經遠離(li)踝關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)，靠(kao)(kao)(kao)近(jin)(jin)小(xiao)腿(tui)(tui)肌(ji)(ji)(ji)肉(rou)附(fu)近(jin)(jin)。 錯(cuo)誤的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)做法是(shi)(shi)(shi)(shi)(shi)將泡(pao)(pao)(pao)(pao)(pao)(pao)沫(mo)滾(gun)(gun)(gun)(gun)(gun)軸(zhou)(zhou)(zhou)(zhou)(zhou)放(fang)在(zai)踝關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)附(fu)近(jin)(jin)，這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)樣(yang)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)利(li)于(yu)(yu)(yu)踝關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)健康。我(wo)(wo)們(men)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)向(xiang)下(xia)(xia)(xia)(xia)(xia)(xia)(xia)一(yi)(yi)(yi)(yi)些，放(fang)在(zai)小(xiao)腿(tui)(tui)肌(ji)(ji)(ji)肉(rou)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)附(fu)近(jin)(jin)。接(jie)(jie)下(xia)(xia)(xia)(xia)(xia)(xia)(xia)來(lai)(lai)我(wo)(wo)們(men)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)調(diao)(diao)(diao)(diao)整(zheng)另(ling)外一(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)分(fen)(fen)(fen)(fen)，是(shi)(shi)(shi)(shi)(shi)為了讓泡(pao)(pao)(pao)(pao)(pao)(pao)上(shang)(shang)(shang)(shang)(shang)面(mian)(mian)(mian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)泡(pao)(pao)(pao)(pao)(pao)(pao)沫(mo)滾(gun)(gun)(gun)(gun)(gun)軸(zhou)(zhou)(zhou)(zhou)(zhou)位(wei)(wei)于(yu)(yu)(yu)脛(jing)骨(gu)前(qian)側。我(wo)(wo)們(men)通(tong)過調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)按鈕。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)背(bei)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)緊(jin)貼(tie)(tie)(tie)靠(kao)(kao)(kao)椅， 中間不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)留(liu)任何縫隙。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)背(bei)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)離(li)開(kai)(kai)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)超聲(sheng)。挺(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong) 胸(xiong)(xiong)(xiong)(xiong)收(shou)腹(fu)(fu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)(han)胸(xiong)(xiong)(xiong)(xiong)，頸(jing)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)保(bao)(bao)持(chi)(chi)自(zi)(zi)然(ran)生(sheng)(sheng)理(li)(li)曲(qu)(qu)線(xian)，下(xia)(xia)(xia)(xia)(xia)(xia)(xia)頜(he)微收(shou)。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過分(fen)(fen)(fen)(fen)前(qian)引(yin)(yin)(yin)。雙(shuang)(shuang)(shuang)眼目(mu)(mu)視(shi)前(qian)方(fang)(fang)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)仰(yang)(yang)(yang)(yang)視(shi)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)俯(fu)視(shi)。雙(shuang)(shuang)(shuang)手(shou)緊(jin)握，把(ba)手(shou)下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)進(jin)行(xing)(xing)(xing)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)演(yan)示(shi)。 發(fa)(fa)力(li)(li)(li)(li)(li)時(shi)(shi)(shi)(shi)(shi)(shi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)(shi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)。發(fa)(fa)力(li)(li)(li)(li)(li)時(shi)(shi)(shi)(shi)(shi)(shi)呼(hu)氣(qi)(qi)(qi)，還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)。 發(fa)(fa)力(li)(li)(li)(li)(li)時(shi)(shi)(shi)(shi)(shi)(shi)呼(hu)氣(qi)(qi)(qi)，還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)械是(shi)(shi)(shi)(shi)(shi)站姿(zi)(zi)(zi)提腫，是(shi)(shi)(shi)(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)來(lai)(lai)鍛(duan)煉小(xiao)腿(tui)(tui)三頭(tou)(tou)(tou)(tou)肌(ji)(ji)(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)進(jin)行(xing)(xing)(xing)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)演(yan)示(shi)。 前(qian)腳(jiao)掌(zhang)踏(ta)(ta)(ta)實(shi)(shi)(shi)(shi)(shi)(shi)(shi)踏(ta)(ta)(ta)板(ban)(ban)(ban)(ban)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)整(zheng)個(ge)(ge)(ge)(ge)(ge)腳(jiao)掌(zhang)踏(ta)(ta)(ta)在(zai)踏(ta)(ta)(ta)板(ban)(ban)(ban)(ban)上(shang)(shang)(shang)(shang)(shang)。第(di)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)步(bu)蹲下(xia)(xia)(xia)(xia)(xia)(xia)(xia)， 用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)肩(jian)膀頂(ding)起(qi)(qi)擋板(ban)(ban)(ban)(ban)。前(qian)腳(jiao)掌(zhang)緊(jin)踏(ta)(ta)(ta)踏(ta)(ta)(ta)板(ban)(ban)(ban)(ban)，踮(dian)起(qi)(qi)腳(jiao)尖(jian)發(fa)(fa)力(li)(li)(li)(li)(li)， 向(xiang)下(xia)(xia)(xia)(xia)(xia)(xia)(xia)還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)。拉伸(shen)(shen)。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)使(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)彈性(xing)性(xing)發(fa)(fa)力(li)(li)(li)(li)(li)，要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)緩(huan)慢來(lai)(lai)勻速。用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)力(li)(li)(li)(li)(li)時(shi)(shi)(shi)(shi)(shi)(shi)呼(hu)氣(qi)(qi)(qi)，還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)， 用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)力(li)(li)(li)(li)(li)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)挺(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong)收(shou)腹(fu)(fu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)(han)胸(xiong)(xiong)(xiong)(xiong)，背(bei)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)打直(zhi)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)弓腰(yao)(yao)， 頸(jing)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)保(bao)(bao)持(chi)(chi)自(zi)(zi)然(ran)生(sheng)(sheng)理(li)(li)虛(xu)線(xian)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過分(fen)(fen)(fen)(fen)前(qian)引(yin)(yin)(yin)。雙(shuang)(shuang)(shuang)眼目(mu)(mu)視(shi)前(qian)方(fang)(fang)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)仰(yang)(yang)(yang)(yang)視(shi)， 也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)俯(fu)視(shi)。膝關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)保(bao)(bao)持(chi)(chi)微曲(qu)(qu)。膝關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)超聲(sheng)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)鎖死(si)， 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)借助慣(guan)性(xing)。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)采(cai)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)連續(xu)踮(dian)腳(jiao)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)方(fang)(fang)法。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)借助慣(guan)性(xing)， 速度(du)(du)(du)(du)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)太快，這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)樣(yang)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)話(hua)你(ni)容易接(jie)(jie)住慣(guan)性(xing)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)容易靠(kao)(kao)(kao)。小(xiao)腿(tui)(tui)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)肌(ji)(ji)(ji)肉(rou)發(fa)(fa)力(li)(li)(li)(li)(li)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)慢一(yi)(yi)(yi)(yi)點，然(ran)后下(xia)(xia)(xia)(xia)(xia)(xia)(xia)去(qu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)時(shi)(shi)(shi)(shi)(shi)(shi)候(hou)(hou)注意拉伸(shen)(shen)。 這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)械可(ke)以(yi)(yi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)來(lai)(lai)鍛(duan)煉臀(tun)(tun)(tun)中肌(ji)(ji)(ji)和(he)(he)(he)(he)臀(tun)(tun)(tun)小(xiao)肌(ji)(ji)(ji)。動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)叫做腿(tui)(tui)外展(zhan)(zhan)。腿(tui)(tui)內收(shou)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)，是(shi)(shi)(shi)(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)來(lai)(lai)鍛(duan)煉內收(shou)齊的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)進(jin)行(xing)(xing)(xing)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)講解和(he)(he)(he)(he)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)演(yan)示(shi)，調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)合(he)(he)適重量(liang)。 臀(tun)(tun)(tun)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)實(shi)(shi)(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)臀(tun)(tun)(tun)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)抬起(qi)(qi)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)背(bei)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)挺(ting)(ting)(ting)(ting)直(zhi)并緊(jin)貼(tie)(tie)(tie)靠(kao)(kao)(kao)墊(dian)(dian)(dian)(dian)，下(xia)(xia)(xia)(xia)(xia)(xia)(xia)背(bei)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)離(li)開(kai)(kai)靠(kao)(kao)(kao)墊(dian)(dian)(dian)(dian)。挺(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong)收(shou)腹(fu)(fu)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)(han)胸(xiong)(xiong)(xiong)(xiong)。頸(jing)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)保(bao)(bao)持(chi)(chi)自(zi)(zi)然(ran)生(sheng)(sheng)理(li)(li)曲(qu)(qu)線(xian)。 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過分(fen)(fen)(fen)(fen)前(qian)引(yin)(yin)(yin)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過分(fen)(fen)(fen)(fen)后伸(shen)(shen)。雙(shuang)(shuang)(shuang)眼目(mu)(mu)視(shi)前(qian)方(fang)(fang)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)仰(yang)(yang)(yang)(yang)視(shi)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)俯(fu)視(shi)。我(wo)(wo)們(men)先來(lai)(lai)練(lian)(lian)臀(tun)(tun)(tun)中肌(ji)(ji)(ji)和(he)(he)(he)(he)臀(tun)(tun)(tun)小(xiao)肌(ji)(ji)(ji)，采(cai)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)是(shi)(shi)(shi)(shi)(shi)腿(tui)(tui)外展(zhan)(zhan)。首(shou)先我(wo)(wo)們(men)來(lai)(lai)調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)卡(ka)(ka)扣(kou)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)位(wei)(wei)置(zhi)(zhi)(zhi)，將卡(ka)(ka)扣(kou)調(diao)(diao)(diao)(diao)調(diao)(diao)(diao)(diao)到(dao)(dao)(dao)(dao)(dao)(dao)最(zui)內側， 雙(shuang)(shuang)(shuang)腳(jiao)踏(ta)(ta)(ta)實(shi)(shi)(shi)(shi)(shi)(shi)(shi)踏(ta)(ta)(ta)板(ban)(ban)(ban)(ban)，小(xiao)腿(tui)(tui)緊(jin)靠(kao)(kao)(kao)靠(kao)(kao)(kao)板(ban)(ban)(ban)(ban)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)進(jin)行(xing)(xing)(xing)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)示(shi)范(fan)。用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)力(li)(li)(li)(li)(li)時(shi)(shi)(shi)(shi)(shi)(shi)呼(hu)氣(qi)(qi)(qi)，還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)。 用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)力(li)(li)(li)(li)(li)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)。還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)我(wo)(wo)們(men)來(lai)(lai)示(shi)范(fan)內收(shou)肌(ji)(ji)(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)訓練(lian)(lian)方(fang)(fang)法。第(di)一(yi)(yi)(yi)(yi)步(bu)調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)滑輪到(dao)(dao)(dao)(dao)(dao)(dao)韌帶能承受的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)程(cheng)度(du)(du)(du)(du)，調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)合(he)(he)適的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)重量(liang)。臀(tun)(tun)(tun)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)實(shi)(shi)(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)臀(tun)(tun)(tun)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)抬起(qi)(qi)。手(shou)緊(jin)握，把(ba)手(shou)下(xia)(xia)(xia)(xia)(xia)(xia)(xia)背(bei)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)緊(jin)貼(tie)(tie)(tie)靠(kao)(kao)(kao)墊(dian)(dian)(dian)(dian)，下(xia)(xia)(xia)(xia)(xia)(xia)(xia)背(bei) 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)懸空。挺(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong)收(shou)腹(fu)(fu)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)(han)胸(xiong)(xiong)(xiong)(xiong)駝背(bei)。上(shang)(shang)(shang)(shang)(shang)背(bei)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)緊(jin)貼(tie)(tie)(tie)靠(kao)(kao)(kao)墊(dian)(dian)(dian)(dian)，上(shang)(shang)(shang)(shang)(shang)背(bei)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)離(li)開(kai)(kai)靠(kao)(kao)(kao)墊(dian)(dian)(dian)(dian)。 頸(jing)椎(zhui)保(bao)(bao)持(chi)(chi)自(zi)(zi)然(ran)生(sheng)(sheng)理(li)(li)曲(qu)(qu)線(xian)，下(xia)(xia)(xia)(xia)(xia)(xia)(xia)頜(he)微收(shou)。不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過分(fen)(fen)(fen)(fen)前(qian)引(yin)(yin)(yin)。雙(shuang)(shuang)(shuang)眼平視(shi)前(qian)方(fang)(fang)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)仰(yang)(yang)(yang)(yang)視(shi)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)俯(fu)視(shi)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)進(jin)行(xing)(xing)(xing)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)示(shi)范(fan)。用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)力(li)(li)(li)(li)(li)時(shi)(shi)(shi)(shi)(shi)(shi)呼(hu)氣(qi)(qi)(qi)， 還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)，用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)力(li)(li)(li)(li)(li)時(shi)(shi)(shi)(shi)(shi)(shi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)。還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)(shi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)械是(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)姿(zi)(zi)(zi)卷腹(fu)(fu)器(qi)(qi)，是(shi)(shi)(shi)(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)來(lai)(lai)鍛(duan)煉腹(fu)(fu)肌(ji)(ji)(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)進(jin)行(xing)(xing)(xing)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)演(yan)示(shi)和(he)(he)(he)(he)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)講解。 臀(tun)(tun)(tun)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)實(shi)(shi)(shi)(shi)(shi)(shi)(shi)，坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)抬起(qi)(qi)，雙(shuang)(shuang)(shuang)腳(jiao)踏(ta)(ta)(ta)實(shi)(shi)(shi)(shi)(shi)(shi)(shi)地面(mian)(mian)(mian)并緊(jin)貼(tie)(tie)(tie)。泡(pao)(pao)(pao)(pao)(pao)(pao)沫(mo)滾(gun)(gun)(gun)(gun)(gun)軸(zhou)(zhou)(zhou)(zhou)(zhou)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)隨(sui)便一(yi)(yi)(yi)(yi)放(fang)。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)卡(ka)(ka)扣(kou)是(shi)(shi)(shi)(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)來(lai)(lai)調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie) 泡(pao)(pao)(pao)(pao)(pao)(pao)沫(mo)滾(gun)(gun)(gun)(gun)(gun)軸(zhou)(zhou)(zhou)(zhou)(zhou)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)上(shang)(shang)(shang)(shang)(shang)下(xia)(xia)(xia)(xia)(xia)(xia)(xia)高(gao)度(du)(du)(du)(du)。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)卡(ka)(ka)扣(kou)是(shi)(shi)(shi)(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)來(lai)(lai)調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)干(gan)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)撫養(yang)(yang)高(gao)度(du)(du)(du)(du)， 這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)樣(yang)可(ke)以(yi)(yi)調(diao)(diao)(diao)(diao)低(di)，這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)樣(yang)可(ke)以(yi)(yi)調(diao)(diao)(diao)(diao)高(gao)。一(yi)(yi)(yi)(yi)般我(wo)(wo)們(men)會(hui)把(ba)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)桿(gan)調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)豎直(zhi)一(yi)(yi)(yi)(yi)些，然(ran)后讓泡(pao)(pao)(pao)(pao)(pao)(pao)沫(mo)滾(gun)(gun)(gun)(gun)(gun)軸(zhou)(zhou)(zhou)(zhou)(zhou)位(wei)(wei)于(yu)(yu)(yu)胸(xiong)(xiong)(xiong)(xiong)口的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)位(wei)(wei)置(zhi)(zhi)(zhi)。我(wo)(wo)給(gei)大(da)(da)(da)家示(shi)范(fan)一(yi)(yi)(yi)(yi)下(xia)(xia)(xia)(xia)(xia)(xia)(xia)，把(ba)泡(pao)(pao)(pao)(pao)(pao)(pao)沫(mo)滾(gun)(gun)(gun)(gun)(gun)軸(zhou)(zhou)(zhou)(zhou)(zhou)調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)到(dao)(dao)(dao)(dao)(dao)(dao)胸(xiong)(xiong)(xiong)(xiong)口位(wei)(wei)置(zhi)(zhi)(zhi)，撫養(yang)(yang)高(gao)度(du)(du)(du)(du)由比較(jiao)接(jie)(jie)近(jin)(jin)水平的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)位(wei)(wei)置(zhi)(zhi)(zhi)調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)到(dao)(dao)(dao)(dao)(dao)(dao)比較(jiao)接(jie)(jie)近(jin)(jin)豎直(zhi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)位(wei)(wei)置(zhi)(zhi)(zhi)。 動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)示(shi)范(fan)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)力(li)(li)(li)(li)(li)時(shi)(shi)(shi)(shi)(shi)(shi)呼(hu)氣(qi)(qi)(qi)，還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)，用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)力(li)(li)(li)(li)(li)時(shi)(shi)(shi)(shi)(shi)(shi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)(shi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)械是(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)姿(zi)(zi)(zi)臂(bei)(bei)屈(qu)伸(shen)(shen)，是(shi)(shi)(shi)(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)來(lai)(lai)鍛(duan)煉手(shou)臂(bei)(bei)弓三頭(tou)(tou)(tou)(tou)肌(ji)(ji)(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)進(jin)行(xing)(xing)(xing)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)講解和(he)(he)(he)(he)演(yan)示(shi) 這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)卡(ka)(ka)扣(kou)是(shi)(shi)(shi)(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)來(lai)(lai)調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)板(ban)(ban)(ban)(ban)凳的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)高(gao)度(du)(du)(du)(du)。我(wo)(wo)們(men)一(yi)(yi)(yi)(yi)定(ding)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)記住調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)板(ban)(ban)(ban)(ban)凳的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)高(gao)度(du)(du)(du)(du)，使(shi)肘(zhou)關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie) 和(he)(he)(he)(he)旋(xuan)(xuan)轉的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)軸(zhou)(zhou)(zhou)(zhou)(zhou)軸(zhou)(zhou)(zhou)(zhou)(zhou)心(xin)相(xiang)(xiang)一(yi)(yi)(yi)(yi)致(zhi)。臀(tun)(tun)(tun)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)實(shi)(shi)(shi)(shi)(shi)(shi)(shi)，坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian) 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)翹起(qi)(qi)，雙(shuang)(shuang)(shuang)腳(jiao)踏(ta)(ta)(ta)實(shi)(shi)(shi)(shi)(shi)(shi)(shi)地面(mian)(mian)(mian)與肩(jian)同(tong)寬。腳(jiao)尖(jian)向(xiang)前(qian)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)隨(sui)便一(yi)(yi)(yi)(yi)伸(shen)(shen)。膝蓋沖著腳(jiao)尖(jian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)方(fang)(fang)向(xiang)沖向(xiang)前(qian)方(fang)(fang)。膝關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)角(jiao)度(du)(du)(du)(du)約(yue)為九十度(du)(du)(du)(du)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過大(da)(da)(da)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過小(xiao)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)背(bei)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)挺(ting)(ting)(ting)(ting)直(zhi)， 不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)弓腰(yao)(yao)挺(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong)收(shou)腹(fu)(fu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)(han)胸(xiong)(xiong)(xiong)(xiong)。頸(jing)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)保(bao)(bao)持(chi)(chi)自(zi)(zi)然(ran)生(sheng)(sheng)理(li)(li)曲(qu)(qu)線(xian)，保(bao)(bao)持(chi)(chi)中立，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過度(du)(du)(du)(du)前(qian)引(yin)(yin)(yin)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過度(du)(du)(du)(du)后伸(shen)(shen)。雙(shuang)(shuang)(shuang)眼目(mu)(mu)視(shi)前(qian)方(fang)(fang)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)仰(yang)(yang)(yang)(yang)視(shi)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)俯(fu)視(shi)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)給(gei)大(da)(da)(da)家示(shi)范(fan)一(yi)(yi)(yi)(yi)下(xia)(xia)(xia)(xia)(xia)(xia)(xia)。握法用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)掌(zhang)根(gen)抵住擋板(ban)(ban)(ban)(ban)， 五指環繞，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)握的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)過緊(jin)肘(zhou)關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)，和(he)(he)(he)(he)旋(xuan)(xuan)轉的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)肘(zhou)位(wei)(wei)同(tong)一(yi)(yi)(yi)(yi)條直(zhi)線(xian)上(shang)(shang)(shang)(shang)(shang)，大(da)(da)(da)臂(bei)(bei)緊(jin)緊(jin)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)貼(tie)(tie)(tie)合(he)(he) 擋板(ban)(ban)(ban)(ban)腋下(xia)(xia)(xia)(xia)(xia)(xia)(xia)，緊(jin)靠(kao)(kao)(kao)擋板(ban)(ban)(ban)(ban)下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)進(jin)行(xing)(xing)(xing)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)示(shi)范(fan)發(fa)(fa)力(li)(li)(li)(li)(li)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)。發(fa)(fa)力(li)(li)(li)(li)(li)時(shi)(shi)(shi)(shi)(shi)(shi)呼(hu)氣(qi)(qi)(qi)，還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)。 這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)械是(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)姿(zi)(zi)(zi)愛投彎舉器(qi)(qi)是(shi)(shi)(shi)(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)來(lai)(lai)鍛(duan)煉手(shou)臂(bei)(bei)工愛投機(ji)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)進(jin)行(xing)(xing)(xing)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)講解和(he)(he)(he)(he)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)演(yan)示(shi)。選擇(ze)合(he)(he)適重量(liang)。 坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)卡(ka)(ka)扣(kou)是(shi)(shi)(shi)(shi)(shi)用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)來(lai)(lai)調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)高(gao)度(du)(du)(du)(du)。調(diao)(diao)(diao)(diao)節(jie)(jie)(jie)(jie)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)位(wei)(wei)置(zhi)(zhi)(zhi)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)目(mu)(mu)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)是(shi)(shi)(shi)(shi)(shi)使(shi)大(da)(da)(da)臂(bei)(bei)位(wei)(wei)于(yu)(yu)(yu)擋板(ban)(ban)(ban)(ban)上(shang)(shang)(shang)(shang)(shang)時(shi)(shi)(shi)(shi)(shi)(shi)，肘(zhou)關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)和(he)(he)(he)(he)軸(zhou)(zhou)(zhou)(zhou)(zhou)重合(he)(he)，這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)樣(yang)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)話(hua)可(ke)以(yi)(yi)減少關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)磨(mo)損。 臀(tun)(tun)(tun)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)實(shi)(shi)(shi)(shi)(shi)(shi)(shi)坐(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)墊(dian)(dian)(dian)(dian)在(zai)做組的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)過程(cheng)中，臀(tun)(tun)(tun)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)抬起(qi)(qi)，雙(shuang)(shuang)(shuang)腳(jiao)踏(ta)(ta)(ta)實(shi)(shi)(shi)(shi)(shi)(shi)(shi)，地面(mian)(mian)(mian)自(zi)(zi)然(ran)打開(kai)(kai)，與肩(jian)同(tong)寬。腳(jiao)尖(jian)向(xiang)前(qian)，腳(jiao)尖(jian)略外展(zhan)(zhan)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)相(xiang)(xiang)對滑動(dong)(dong)(dong)(dong)(dong)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)處(chu)于(yu)(yu)(yu)一(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)對稱的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)姿(zi)(zi)(zi)勢。膝關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)腳(jiao) 角(jiao)度(du)(du)(du)(du)約(yue)九十度(du)(du)(du)(du)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過大(da)(da)(da)，也(ye)(ye)(ye)(ye)不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過小(xiao)。膝關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)和(he)(he)(he)(he)腳(jiao)尖(jian)同(tong)一(yi)(yi)(yi)(yi)方(fang)(fang)向(xiang)，朝(chao)著正(zheng)前(qian)方(fang)(fang)。腰(yao)(yao)背(bei)部(bu)(bu)(bu)(bu)(bu)(bu)(bu)挺(ting)(ting)(ting)(ting)直(zhi)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)弓腰(yao)(yao)。挺(ting)(ting)(ting)(ting)胸(xiong)(xiong)(xiong)(xiong)收(shou)腹(fu)(fu)，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)含(han)(han)胸(xiong)(xiong)(xiong)(xiong)。腋下(xia)(xia)(xia)(xia)(xia)(xia)(xia)緊(jin)靠(kao)(kao)(kao)擋板(ban)(ban)(ban)(ban)，大(da)(da)(da)臂(bei)(bei)緊(jin)貼(tie)(tie)(tie)擋板(ban)(ban)(ban)(ban)。 腕關(guan)(guan)(guan)(guan)節(jie)(jie)(jie)(jie)保(bao)(bao)持(chi)(chi)中立，不(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)(bu)要(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)(yao)過分(fen)(fen)(fen)(fen)的(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)(de)屈(qu)和(he)(he)(he)(he)伸(shen)(shen)。抓住把(ba)手(shou)，大(da)(da)(da)臂(bei)(bei)緊(jin)貼(tie)(tie)(tie)擋板(ban)(ban)(ban)(ban)， 開(kai)(kai)始(shi)彎曲(qu)(qu)。下(xia)(xia)(xia)(xia)(xia)(xia)(xia)面(mian)(mian)(mian)進(jin)行(xing)(xing)(xing)動(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)演(yan)示(shi)。用(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)(yong)力(li)(li)(li)(li)(li)時(shi)(shi)(shi)(shi)(shi)(shi)呼(hu)氣(qi)(qi)(qi)， 還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)時(shi)(shi)(shi)(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)(qi)，發(fa)(fa)力(li)(li)(li)(li)(li)，二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)。二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)還(huan)(huan)(huan)(huan)原(yuan)(yuan)(yuan)二(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)(er)到(dao)(dao)(dao)(dao)(dao)(dao)四(si)(si)(si)(si)秒(miao)(miao)(miao)(miao)(miao)一(yi)(yi)(yi)(yi)。

　　大(da)(da)(da)體重(zhong)(zhong)(zhong)新手(shou)(shou)(shou)在(zai)(zai)健身房減(jian)脂(zhi)(zhi)要(yao)(yao)如何(he)安排訓(xun)(xun)(xun)(xun)練？減(jian)脂(zhi)(zhi)應該(gai)(gai)以有氧(yang)運動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)為(wei)(wei)主(zhu)，力(li)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)訓(xun)(xun)(xun)(xun)練為(wei)(wei)輔。這個(ge)視頻你一(yi)(yi)(yi)(yi)(yi)(yi)定(ding)(ding)(ding)要(yao)(yao)好(hao)(hao)(hao)(hao)(hao)好(hao)(hao)(hao)(hao)(hao)看(kan)！第(di)一(yi)(yi)(yi)(yi)(yi)(yi)步(bu)(bu)熱(re)(re)身 跑(pao)步(bu)(bu)機熱(re)(re)身十(shi)(shi)(shi)(shi)分(fen)(fen)鐘(zhong)，大(da)(da)(da)體重(zhong)(zhong)(zhong)者速度(du)(du)適(shi)合十(shi)(shi)(shi)(shi)到(dao)(dao)(dao)六(liu)，慢(man)跑(pao)和快(kuai)(kuai)走結(jie)(jie)合十(shi)(shi)(shi)(shi)到(dao)(dao)(dao)六(liu)切換(huan)，微(wei)微(wei)出(chu)汗，激活前(qian)(qian)(qian)身，避(bi)免(mian)運動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)受傷。 第(di)二(er)步(bu)(bu)力(li)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)訓(xun)(xun)(xun)(xun)練一(yi)(yi)(yi)(yi)(yi)(yi)、以下(xia)六(liu)個(ge)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)為(wei)(wei)例坐(zuo)著下(xia)拉(la)(la)(la)。動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)要(yao)(yao)點調(diao)整好(hao)(hao)(hao)(hao)(hao)適(shi)合的(de)(de)(de)(de)(de)(de)重(zhong)(zhong)(zhong)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)，臀部(bu)(bu)做(zuo)到(dao)(dao)(dao)座位(wei)上(shang)(shang)(shang)，之后(hou)(hou)挺(ting)胸(xiong)收(shou)腹，身體微(wei)微(wei)后(hou)(hou)傾。身體拉(la)(la)(la)桿(gan)的(de)(de)(de)(de)(de)(de)保(bao)持(chi)垂(chui)直的(de)(de)(de)(de)(de)(de)狀(zhuang)態，用海綿軸將(jiang)(jiang)(jiang)腿(tui)(tui)(tui)部(bu)(bu)固定(ding)(ding)(ding)住，雙(shuang)(shuang)(shuang)手(shou)(shou)(shou)正握(wo)，拉(la)(la)(la)桿(gan)越(yue)翻越(yue)肩(jian)(jian)。 下(xia)拉(la)(la)(la)時(shi)(shi)(shi)呼氣(qi)(qi)，肩(jian)(jian)胛(jia)骨內(nei)旋，將(jiang)(jiang)(jiang)拉(la)(la)(la)桿(gan)拉(la)(la)(la)至上(shang)(shang)(shang)胸(xiong)的(de)(de)(de)(de)(de)(de)位(wei)置(zhi)，停頓一(yi)(yi)(yi)(yi)(yi)(yi)秒鐘(zhong)，使背(bei)(bei)闊肌(ji)(ji)完(wan)全收(shou)緊， 再吸(xi)(xi)氣(qi)(qi)還原(yuan)。該(gai)(gai)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)做(zuo)三(san)(san)組(zu)(zu)(zu)(zu)，每(mei)(mei)組(zu)(zu)(zu)(zu)二(er)十(shi)(shi)(shi)(shi)到(dao)(dao)(dao)二(er)十(shi)(shi)(shi)(shi)五(wu)(wu)(wu)個(ge)，能(neng)(neng)(neng)很好(hao)(hao)(hao)(hao)(hao)的(de)(de)(de)(de)(de)(de)鍛(duan)(duan)煉(lian)背(bei)(bei)過(guo)期(qi)(qi)，大(da)(da)(da)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)消化(hua)能(neng)(neng)(neng)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)。第(di)二(er)個(ge)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)坐(zuo)姿推(tui)胸(xiong)。動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)要(yao)(yao)點 先是(shi)調(diao)節(jie)好(hao)(hao)(hao)(hao)(hao)坐(zuo)墊(dian)的(de)(de)(de)(de)(de)(de)高(gao)度(du)(du)，指把手(shou)(shou)(shou)比胸(xiong)在(zai)(zai)同一(yi)(yi)(yi)(yi)(yi)(yi)個(ge)高(gao)度(du)(du)挺(ting)胸(xiong)收(shou)腹，臀上(shang)(shang)(shang)背(bei)(bei)。頭(tou)緊靠靠背(bei)(bei)，腰和靠背(bei)(bei)空出(chu)一(yi)(yi)(yi)(yi)(yi)(yi)定(ding)(ding)(ding)的(de)(de)(de)(de)(de)(de)間隙，雙(shuang)(shuang)(shuang)腳(jiao)(jiao)踩直 地(di)面，推(tui)出(chu)去時(shi)(shi)(shi)吐氣(qi)(qi)。胸(xiong)大(da)(da)(da)肌(ji)(ji)主(zhu)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)發力(li)，推(tui)著手(shou)(shou)(shou)臂(bei)微(wei)屈即可(ke)(ke)，避(bi)免(mian)關節(jie)鎖死。吸(xi)(xi)氣(qi)(qi)收(shou)回(hui)前(qian)(qian)(qian)程(cheng)。身體固定(ding)(ding)(ding)不(bu)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)， 要(yao)(yao)避(bi)免(mian)手(shou)(shou)(shou)尖(jian)。該(gai)(gai)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)做(zuo)三(san)(san)組(zu)(zu)(zu)(zu)，每(mei)(mei)組(zu)(zu)(zu)(zu)二(er)十(shi)(shi)(shi)(shi)到(dao)(dao)(dao)二(er)十(shi)(shi)(shi)(shi)五(wu)(wu)(wu)個(ge)，能(neng)(neng)(neng)很好(hao)(hao)(hao)(hao)(hao)的(de)(de)(de)(de)(de)(de)鍛(duan)(duan)煉(lian)胸(xiong)大(da)(da)(da)肌(ji)(ji)，大(da)(da)(da)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)消耗(hao)能(neng)(neng)(neng)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)。第(di)三(san)(san)個(ge)坐(zuo)姿腿(tui)(tui)(tui)彎曲選(xuan)擇(ze)合適(shi)的(de)(de)(de)(de)(de)(de)重(zhong)(zhong)(zhong)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)，調(diao)整好(hao)(hao)(hao)(hao)(hao)穩定(ding)(ding)(ding)的(de)(de)(de)(de)(de)(de)位(wei)置(zhi)。雙(shuang)(shuang)(shuang)腳(jiao)(jiao)腳(jiao)(jiao)踝(huai)處于穩定(ding)(ding)(ding)的(de)(de)(de)(de)(de)(de)下(xia)方(fang)， 雙(shuang)(shuang)(shuang)腳(jiao)(jiao)腳(jiao)(jiao)尖(jian)直上(shang)(shang)(shang)，前(qian)(qian)(qian)方(fang)大(da)(da)(da)小腿(tui)(tui)(tui)成九十(shi)(shi)(shi)(shi)度(du)(du)。吸(xi)(xi)氣(qi)(qi)的(de)(de)(de)(de)(de)(de)同時(shi)(shi)(shi)股四(si)頭(tou)肌(ji)(ji)主(zhu)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)發力(li)，最大(da)(da)(da)限制伸(shen)展傷腿(tui)(tui)(tui)。確保(bao)身體的(de)(de)(de)(de)(de)(de)其他(ta)部(bu)(bu)位(wei)在(zai)(zai)坐(zuo)墊(dian)上(shang)(shang)(shang)保(bao)持(chi)不(bu)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)。頂(ding)風(feng)位(wei)置(zhi)時(shi)(shi)(shi)保(bao)持(chi)一(yi)(yi)(yi)(yi)(yi)(yi)秒，吸(xi)(xi)氣(qi)(qi)的(de)(de)(de)(de)(de)(de)同時(shi)(shi)(shi)慢(man)慢(man)將(jiang)(jiang)(jiang)小腿(tui)(tui)(tui)彎曲至最初的(de)(de)(de)(de)(de)(de)位(wei)置(zhi)。 該(gai)(gai)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)做(zuo)三(san)(san)組(zu)(zu)(zu)(zu)，每(mei)(mei)組(zu)(zu)(zu)(zu)二(er)十(shi)(shi)(shi)(shi)到(dao)(dao)(dao)二(er)十(shi)(shi)(shi)(shi)五(wu)(wu)(wu)個(ge)。能(neng)(neng)(neng)很好(hao)(hao)(hao)(hao)(hao)的(de)(de)(de)(de)(de)(de)鍛(duan)(duan)煉(lian)股四(si)頭(tou)肌(ji)(ji)，大(da)(da)(da)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)消耗(hao)能(neng)(neng)(neng)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)。第(di)四(si)個(ge)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)俯臥腿(tui)(tui)(tui)彎曲，選(xuan)擇(ze)合適(shi)的(de)(de)(de)(de)(de)(de)重(zhong)(zhong)(zhong)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)，調(diao)整好(hao)(hao)(hao)(hao)(hao)穩定(ding)(ding)(ding)位(wei)置(zhi)。 俯臥在(zai)(zai)腿(tui)(tui)(tui)彎曲器上(shang)(shang)(shang)，膝蓋位(wei)于剛(gang)剛(gang)超出(chu)俯臥板的(de)(de)(de)(de)(de)(de)末端，調(diao)整阻(zu)力(li)。滾(gun)墊(dian)直腳(jiao)(jiao)踝(huai)后(hou)(hou)側，正好(hao)(hao)(hao)(hao)(hao)卡在(zai)(zai)滾(gun)墊(dian)下(xia)。抓緊手(shou)(shou)(shou)柄，保(bao)持(chi)膝蓋平直，確保(bao)雙(shuang)(shuang)(shuang)腿(tui)(tui)(tui)完(wan)全伸(shen)展。呼氣(qi)(qi)的(de)(de)(de)(de)(de)(de)同時(shi)(shi)(shi)收(shou)縮骨頭(tou)肌(ji)(ji)。等(deng)激起(qi)時(shi)(shi)(shi)，滾(gun)墊(dian)朝(chao)臀部(bu)(bu)運動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)。 擠時(shi)(shi)(shi)只用腿(tui)(tui)(tui)部(bu)(bu)力(li)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)，防止借力(li)。吸(xi)(xi)氣(qi)(qi)時(shi)(shi)(shi)將(jiang)(jiang)(jiang)腿(tui)(tui)(tui)慢(man)慢(man)還原(yuan)至初始位(wei)置(zhi)。該(gai)(gai)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)做(zuo)三(san)(san)組(zu)(zu)(zu)(zu)，每(mei)(mei)組(zu)(zu)(zu)(zu)二(er)十(shi)(shi)(shi)(shi)到(dao)(dao)(dao)二(er)十(shi)(shi)(shi)(shi)五(wu)(wu)(wu)個(ge)，能(neng)(neng)(neng)很好(hao)(hao)(hao)(hao)(hao)的(de)(de)(de)(de)(de)(de)鍛(duan)(duan)煉(lian)活神經(jing)。六(liu)個(ge)仰臥卷(juan)(juan)部(bu)(bu) 動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)要(yao)(yao)領平躺(tang)在(zai)(zai)卷(juan)(juan)腹以上(shang)(shang)(shang)，并(bing)將(jiang)(jiang)(jiang)小腿(tui)(tui)(tui)平放(fang)在(zai)(zai)穩墊(dian)上(shang)(shang)(shang)，雙(shuang)(shuang)(shuang)手(shou)(shou)(shou)可(ke)(ke)放(fang)在(zai)(zai)胸(xiong)前(qian)(qian)(qian)或者是(shi)往后(hou)(hou)。切記不(bu)可(ke)(ke)抱頭(tou)。吐氣(qi)(qi)時(shi)(shi)(shi)頭(tou)、肩(jian)(jian)、上(shang)(shang)(shang)背(bei)(bei)按順(shun)序離開(kai)椅(yi)面即可(ke)(ke)。下(xia)背(bei)(bei)躺(tang)實椅(yi)面，不(bu)可(ke)(ke)離開(kai)。吸(xi)(xi)氣(qi)(qi)，再慢(man)慢(man)躺(tang)回(hui)椅(yi)面。 該(gai)(gai)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)做(zuo)三(san)(san)組(zu)(zu)(zu)(zu)，每(mei)(mei)組(zu)(zu)(zu)(zu)二(er)十(shi)(shi)(shi)(shi)五(wu)(wu)(wu)到(dao)(dao)(dao)三(san)(san)十(shi)(shi)(shi)(shi)個(ge)，能(neng)(neng)(neng)很好(hao)(hao)(hao)(hao)(hao)的(de)(de)(de)(de)(de)(de)鍛(duan)(duan)煉(lian)。上(shang)(shang)(shang)午第(di)六(liu)個(ge)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)三(san)(san)陽指伸(shen)調(diao)好(hao)(hao)(hao)(hao)(hao)羅(luo)馬(ma)椅(yi)位(wei)置(zhi)，前(qian)(qian)(qian)擋板在(zai)(zai)大(da)(da)(da)腿(tui)(tui)(tui)根部(bu)(bu)為(wei)(wei)移斜(xie)。站立在(zai)(zai)羅(luo)馬(ma)椅(yi)上(shang)(shang)(shang)，兩足(zu)固定(ding)(ding)(ding)，兩手(shou)(shou)(shou)放(fang)著下(xia)背(bei)(bei)，背(bei)(bei)部(bu)(bu)挺(ting)直。上(shang)(shang)(shang)挺(ting)時(shi)(shi)(shi)吸(xi)(xi)氣(qi)(qi)。動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)要(yao)(yao)快(kuai)(kuai)，盡量(liang)(liang)(liang)(liang)(liang)(liang)(liang)一(yi)(yi)(yi)(yi)(yi)(yi)秒內(nei)完(wan)。 達到(dao)(dao)(dao)最高(gao)點時(shi)(shi)(shi)，身體呈一(yi)(yi)(yi)(yi)(yi)(yi)條直線，禁止一(yi)(yi)(yi)(yi)(yi)(yi)秒鐘(zhong)慢(man)慢(man)前(qian)(qian)(qian)屈。下(xia)落時(shi)(shi)(shi)吐氣(qi)(qi)。此(ci)時(shi)(shi)(shi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)要(yao)(yao)慢(man)兩秒鐘(zhong)，下(xia)達最低點。要(yao)(yao)盡可(ke)(ke)能(neng)(neng)(neng)保(bao)持(chi)慢(man)下(xia)快(kuai)(kuai)上(shang)(shang)(shang)的(de)(de)(de)(de)(de)(de)節(jie)奏。 該(gai)(gai)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)做(zuo)三(san)(san)組(zu)(zu)(zu)(zu)，每(mei)(mei)組(zu)(zu)(zu)(zu)十(shi)(shi)(shi)(shi)五(wu)(wu)(wu)到(dao)(dao)(dao)二(er)十(shi)(shi)(shi)(shi)個(ge)。能(neng)(neng)(neng)很好(hao)(hao)(hao)(hao)(hao)的(de)(de)(de)(de)(de)(de)鍛(duan)(duan)煉(lian)數(shu)據機、臀部(bu)(bu)等(deng)。提取減(jian)脂(zhi)(zhi)期(qi)(qi)間力(li)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)訓(xun)(xun)(xun)(xun)練以輕重(zhong)(zhong)(zhong)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)為(wei)(wei)一(yi)(yi)(yi)(yi)(yi)(yi)，每(mei)(mei)個(ge)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)作(zuo)(zuo)(zuo)(zuo)(zuo)(zuo)練三(san)(san)組(zu)(zu)(zu)(zu)，每(mei)(mei)組(zu)(zu)(zu)(zu)之間休息六(liu)十(shi)(shi)(shi)(shi)秒。用小步(bu)(bu)跑(pao)或開(kai)合跑(pao)代替胸(xiong)背(bei)(bei)。 該(gai)(gai)三(san)(san)大(da)(da)(da)劇情(qing)消耗(hao)脂(zhi)(zhi)肪退款。因(yin)此(ci)以該(gai)(gai)三(san)(san)大(da)(da)(da)劇情(qing)為(wei)(wei)主(zhu)，核心部(bu)(bu)位(wei)的(de)(de)(de)(de)(de)(de)力(li)量(liang)(liang)(liang)(liang)(liang)(liang)(liang)訓(xun)(xun)(xun)(xun)練放(fang)在(zai)(zai)最后(hou)(hou)。 第(di)三(san)(san)步(bu)(bu)有氧(yang)高(gao)效燃脂(zhi)(zhi)。四(si)十(shi)(shi)(shi)(shi)分(fen)(fen)鐘(zhong)前(qian)(qian)(qian)十(shi)(shi)(shi)(shi)五(wu)(wu)(wu)分(fen)(fen)鐘(zhong)，我愿(yuan)意主(zhu)力(li)調(diao)為(wei)(wei)四(si)十(shi)(shi)(shi)(shi)五(wu)(wu)(wu)分(fen)(fen)鐘(zhong)后(hou)(hou)繼續換(huan)跑(pao)步(bu)(bu)機運動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)二(er)十(shi)(shi)(shi)(shi)五(wu)(wu)(wu)分(fen)(fen)鐘(zhong)，速度(du)(du)四(si)和六(liu)切換(huan)為(wei)(wei)一(yi)(yi)(yi)(yi)(yi)(yi)六(liu)。慢(man)跑(pao) 兩分(fen)(fen)鐘(zhong)是(shi)快(kuai)(kuai)走一(yi)(yi)(yi)(yi)(yi)(yi)分(fen)(fen)鐘(zhong)相減(jian)。體能(neng)(neng)(neng)提高(gao)后(hou)(hou)，速度(du)(du)需(xu)要(yao)(yao)上(shang)(shang)(shang)調(diao)。第(di)四(si)步(bu)(bu)撐拉(la)(la)(la)。訓(xun)(xun)(xun)(xun)練結(jie)(jie)束后(hou)(hou)進行(xing)拉(la)(la)(la)伸(shen)，針對小腿(tui)(tui)(tui)、大(da)(da)(da)腿(tui)(tui)(tui)、胸(xiong)背(bei)(bei)、腹部(bu)(bu)再次撐拉(la)(la)(la)一(yi)(yi)(yi)(yi)(yi)(yi)套完(wan)整大(da)(da)(da)體重(zhong)(zhong)(zhong)。新手(shou)(shou)(shou)減(jian)脂(zhi)(zhi)訓(xun)(xun)(xun)(xun)練，記得收(shou)藏！

　　走，今(jin)天(tian)(tian)帶(dai)大(da)(da)家看看我(wo)的(de)(de)(de)(de)家庭健(jian)身(shen)房，這(zhe)(zhe)(zhe)(zhe)全部(bu)(bu)的(de)(de)(de)(de)器械(xie)(xie)都(dou)是(shi)為(wei)我(wo)量(liang)身(shen)定(ding)(ding)做的(de)(de)(de)(de)，總共(gong)占(zhan)地四十(shi)平，你(ni)能想象嗎？這(zhe)(zhe)(zhe)(zhe)些器械(xie)(xie)一(yi)(yi)共(gong)種四 三噸，是(shi)四個(ge)工人用了(le)(le)一(yi)(yi)整天(tian)(tian)的(de)(de)(de)(de)時間(jian)從樓上給我(wo)搬(ban)下(xia)來并安(an)裝(zhuang)好的(de)(de)(de)(de)。好多健(jian)身(shen)社(she)口(kou)的(de)(de)(de)(de)女(nv)孩(hai)子辦了(le)(le)卡，不(bu)(bu)知道器械(xie)(xie)怎么用，怕(pa)私教推銷也(ye)(ye)不(bu)(bu)敢去問。今(jin)天(tian)(tian)就(jiu)(jiu)(jiu)跟大(da)(da)家分(fen)享 五(wu)個(ge)健(jian)身(shen)房必學器械(xie)(xie)，胸(xiong)、肩(jian)、腿、背(bei)(bei)、臀(tun)。給你(ni)安(an)排的(de)(de)(de)(de)明(ming)明(ming)白(bai)白(bai)的(de)(de)(de)(de)，讓(rang)你(ni)小(xiao)白(bai)變大(da)(da)佬。這(zhe)(zhe)(zhe)(zhe)臺器械(xie)(xie)可(ke)(ke)是(shi)健(jian)身(shen)房里的(de)(de)(de)(de)香餑餑，叫(jiao)(jiao)龍門架(jia)，它(ta)可(ke)(ke)以練到我(wo)們全身(shen)的(de)(de)(de)(de)每一(yi)(yi)個(ge)部(bu)(bu)位(wei)。今(jin)天(tian)(tian)跟姐妹們分(fen)享如(ru)何用它(ta)練掉副乳。就(jiu)(jiu)(jiu)是(shi)胸(xiong)間(jian)連接處(chu)，我(wo)們也(ye)(ye)不(bu)(bu)需要練 胸(xiong)肌哈(ha)，練掉那點(dian)肉就(jiu)(jiu)(jiu)可(ke)(ke)以了(le)(le)。然后(hou)俯身(shen)做向(xiang)下(xia)夾胸(xiong)的(de)(de)(de)(de)動作。坐姿(zi)器械(xie)(xie)推舉直角尖就(jiu)(jiu)(jiu)靠它(ta)了(le)(le)。用掌 肩(jian)向(xiang)上推起，小(xiao)臂始終垂直地面。這(zhe)(zhe)(zhe)(zhe)個(ge)器械(xie)(xie)是(shi)練大(da)(da)腿前側的(de)(de)(de)(de)，雙手(shou)要緊握兩(liang)邊的(de)(de)(de)(de)扶手(shou)，讓(rang)身(shen)體固(gu)定(ding)(ding)在座位(wei)上，背(bei)(bei)部(bu)(bu)貼(tie)緊，然后(hou)做腿屈伸調腿的(de)(de)(de)(de)動作。 我(wo)管這(zhe)(zhe)(zhe)(zhe)臺叫(jiao)(jiao)拉背(bei)(bei)神器，你(ni)要是(shi)想擁有(you)少女(nv)背(bei)(bei)，你(ni)就(jiu)(jiu)(jiu)一(yi)(yi)定(ding)(ding)要學會拉他(ta)。你(ni)先上來哈(ha)，你(ni)看就(jiu)(jiu)(jiu)有(you)這(zhe)(zhe)(zhe)(zhe)么多的(de)(de)(de)(de)把位(wei)，你(ni)拉哪個(ge)把位(wei)都(dou)可(ke)(ke)以，因(yin)為(wei)不(bu)(bu)同(tong)的(de)(de)(de)(de)把位(wei)針對后(hou)背(bei)(bei)不(bu)(bu)同(tong)的(de)(de)(de)(de)位(wei)置(zhi)(zhi)。腹部(bu)(bu)貼(tie)住下(xia)沉肩(jian)胛(jia)骨(gu)，用背(bei)(bei)部(bu)(bu)的(de)(de)(de)(de)力量(liang)帶(dai)動向(xiang)后(hou)拉。 這(zhe)(zhe)(zhe)(zhe)個(ge)器械(xie)(xie)是(shi)我(wo)最喜歡的(de)(de)(de)(de)一(yi)(yi)臺器械(xie)(xie)了(le)(le)，蜜桃臀(tun)就(jiu)(jiu)(jiu)靠他(ta)了(le)(le)。他(ta)也(ye)(ye)是(shi)健(jian)身(shen)房比較簡單(dan)的(de)(de)(de)(de)一(yi)(yi)臺器械(xie)(xie)，你(ni)就(jiu)(jiu)(jiu)按照(zhao)他(ta)的(de)(de)(de)(de)器械(xie)(xie)設置(zhi)(zhi)的(de)(de)(de)(de)方向(xiang)做腿外展就(jiu)(jiu)(jiu)可(ke)(ke)以了(le)(le)。 啊啊， 這(zhe)(zhe)(zhe)(zhe)個(ge)真的(de)(de)(de)(de)酸(suan)爽，哈(ha)哈(ha)哈(ha)，每天(tian)(tian)下(xia)來五(wu)十(shi)分(fen)鐘高效練完，放上音樂，真是(shi)泵感十(shi)足，拜拜！

　　哈嘍，姐妹們，固定器械臀腿篇的下篇來嘍！上篇為五個固定器械，本篇也是五個固定器械，適合不想去力量區，想用固定器械鍛煉的姐妹，依舊是純干貨篇哦，愛練臀的姐妹趕緊收藏起來吧。 第一個動作后抬腿固定器械。這個器械男生女生都建議去使用，可以很好的練到我們大腿的后側臉后面圓筒的高度是可以調節的，根據不同的身高去調節就好了。 需要注意的是，膝蓋不要放在墊板上哦，放在墊子的下方，這樣上彎的時候不會影響動作行程。盡量做到上快下慢， 下放的時候慢一點，重量不需要很重，以感受為主。第二個動作為蹬腿肌固定器械。這也是一個全方位練臀腿的器械，男生女生都適合。 這個器械主要以身體后蹬的形式來帶動。運動過程中腳的位置可以為窄距或者是寬距，寬距的時候腳尖外八，膝蓋朝著腳尖的方向。腳放在踏板上的位置也有三種，分別是上、中和下方，他們之間對刺激的主要肌肉群會有一點區別， 還需要姐妹們自己去感受，找到最適合自己的位置。全程要避免把腿伸直哦，這樣容易受傷。 第三個動作為深蹲固定器械。可以是寬距深蹲或者是窄距深蹲。不過需要注意的是，在使用這個器械的時候不要用很大的重量， 因為很容易壓到我們的肩部。這個動作很大一部分的重量是放在肩部的，用肩部抬起墊子，把前面的把桿往下拉即可開始。這個器械形成較為固定， 身體也相對會穩定很多。第四個為倒蹬機固定器械，是我個人非常喜歡的一個器械，以腿為主，臀部也能練到。我腿部的線條很大一部分來自這個器械。使用倒蹬機的時候，身體躺在椅子上，腳放在踏板上，把踏板往上踩，然后拉動手邊的閘即可開始。 角距為寬距和窄距，角的高度也是為上中下三種。這里不做具體的推薦哦，還是希望大家可以自己去嘗試動作，找到最適合自己的姿勢。需要注意的是，全程腿都不要打直，這個非常非常重要。 最后一個為哈克深蹲。這個器械很多人喜歡使用，有兩種使用形式，一種是像我這樣面對著哈克去深蹲，另一種是靠在上面去進行深蹲。這個器械剛開始做的時候，可能會出現腰酸或者是身體抖的現象， 一定要先從小重量開始哦。寬距站立的時候，同樣腳尖外八，膝蓋朝著腳尖的方向，小腿垂直于踏板。全程控制好臀部。行程的速度可以慢一點，主要以感受為主。 在我們練臀腿的時候，一定要穿薄底的鞋子哦，厚底的鞋子容易身體不穩定。今天的分享就到這里啦， 臀腿類的固定器械維基體育官方app，適合所有健(jian)身(shen)的朋友去使用，它的針對(dui)性比較強，可以很好(hao)的練到(dao)目標肌(ji)肉群(qun)。如果視頻(pin)對(dui)你有幫(bang)助(zhu)的話，記(ji)得關注(zhu)我哦(e)，我們下(xia)期見了。

　　健身房必練的六個經(jing)典器(qi)械(xie)，辦了(le)健身卡，器(qi)械(xie)卻一個不認(ren)識？新(xin)手(shou)小(xiao)白(bai)只需認(ren)準這六個經(jing)典器(qi)械(xie)，迅(xun)速提(ti)升(sheng)體能(neng)，增加(jia)維(wei)度。針對(dui)(dui)坐姿(zi)推(tui)胸訓練器(qi)，讓更(geng)(geng)飽(bao)滿(man)，穿衣更(geng)(geng)有型。 針對(dui)(dui)肩(jian)(jian)部(bu)坐姿(zi)推(tui)肩(jian)(jian)訓練器(qi)，改善高(gao)低肩(jian)(jian)，凸顯挺拔氣質。針對(dui)(dui)背(bei)(bei)(bei)部(bu)龍(long)門架坐姿(zi)劃船，強化背(bei)(bei)(bei)部(bu)肌(ji)肉，改善圓肩(jian)(jian)駝背(bei)(bei)(bei)。 針對(dui)(dui)手(shou)臂杠(gang)鈴站(zhan)姿(zi)彎曲，練就粗壯臂膀，給女朋友更(geng)(geng)多(duo)安全感。針對(dui)(dui)腹(fu)部(bu)坐姿(zi)背(bei)(bei)(bei)帶卷(juan)腹(fu)訓練器(qi)，緩解久坐腰酸背(bei)(bei)(bei)痛，打造(zao)八(ba)塊腹(fu)肌(ji)。針對(dui)(dui)臀部(bu)腿部(bu)哈克深蹲訓練器(qi)，提(ti)升(sheng)高(gao)筒水平，促進脂肪消耗，肌(ji)肉生(sheng)長。

　　小白第一次(ci)去(qu)健身(shen)房，這(zhe)么多戀核心器械(xie)，不(bu)會也不(bu)夠用，把這(zhe)個視頻收藏分享給你常用戀核心器械(xie)， 我學習更(geng)多健身(shen)知識。

　　小(xiao)桿啥(sha)(sha)的(de)(de)(de)(de)到底是(shi)(shi)(shi)(shi)(shi)(shi)咋用(yong)(yong)的(de)(de)(de)(de)？配合這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)龍門架(jia)啊(a)(a)(a)，一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)六小(xiao)器(qi)(qi)(qi)械(xie)(xie)，龍門架(jia)底下(xia)好(hao)(hao)多(duo)(duo)(duo)健(jian)(jian)身(shen)房(fang)都(dou)會放的(de)(de)(de)(de)，你(ni)(ni)(ni)(ni)們(men)(men)不(bu)(bu)(bu)(bu)知道(dao)咋用(yong)(yong)的(de)(de)(de)(de)？把這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)器(qi)(qi)(qi)械(xie)(xie)看完啊(a)(a)(a)，我(wo)今天從頭(tou)跟你(ni)(ni)(ni)(ni)們(men)(men)說，這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)叫(jiao)(jiao)做(zuo)(zuo)(zuo)(zuo)微型桿，你(ni)(ni)(ni)(ni)從這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)角(jiao)度(du)看的(de)(de)(de)(de)時候(hou)，他像(xiang)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)小(xiao)微字一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)樣。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)器(qi)(qi)(qi)械(xie)(xie)主(zhu)要(yao)(yao)可(ke)(ke)以(yi)(yi)作(zuo)(zuo)(zuo)為(wei)(wei)坐(zuo)姿(zi)(zi)龍門架(jia)劃(hua)船的(de)(de)(de)(de)承接桿。 第(di)(di)二(er)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)可(ke)(ke)以(yi)(yi)作(zuo)(zuo)(zuo)為(wei)(wei)坐(zuo)姿(zi)(zi)龍門架(jia)高(gao)(gao)位窄距下(xia)拉(la)的(de)(de)(de)(de)承接桿啊(a)(a)(a)，然后(hou)(hou)(hou)(hou)到這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)桿。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)大桿叫(jiao)(jiao)做(zuo)(zuo)(zuo)(zuo)大 u 型桿。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)大 u 型桿 主(zhu)要(yao)(yao)有(you)(you)以(yi)(yi)下(xia)幾個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)作(zuo)(zuo)(zuo)用(yong)(yong)啊(a)(a)(a)，第(di)(di)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)就(jiu)(jiu)(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)作(zuo)(zuo)(zuo)為(wei)(wei)寬(kuan)距的(de)(de)(de)(de)龍門架(jia)坐(zuo)姿(zi)(zi)高(gao)(gao)位下(xia)拉(la)，第(di)(di)二(er)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)叫(jiao)(jiao)做(zuo)(zuo)(zuo)(zuo)窄距的(de)(de)(de)(de)正反臥龍門架(jia)高(gao)(gao)位下(xia)拉(la)。第(di)(di)三個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)也(ye)(ye)可(ke)(ke)以(yi)(yi)作(zuo)(zuo)(zuo)為(wei)(wei)頸后(hou)(hou)(hou)(hou)高(gao)(gao)位下(xia)拉(la)。但是(shi)(shi)(shi)(shi)(shi)(shi)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)動作(zuo)(zuo)(zuo)很(hen)(hen)少有(you)(you)人坐(zuo)，我(wo)就(jiu)(jiu)(jiu)(jiu)不(bu)(bu)(bu)(bu)說了(le)(le)(le)啊(a)(a)(a)。第(di)(di)四(si)(si)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge) 可(ke)(ke)以(yi)(yi)作(zuo)(zuo)(zuo)為(wei)(wei)直(zhi)臂下(xia)壓啊(a)(a)(a)，動作(zuo)(zuo)(zuo)來，我(wo)都(dou)給你(ni)(ni)(ni)(ni)們(men)(men)示范一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)下(xia)子，就(jiu)(jiu)(jiu)(jiu)你(ni)(ni)(ni)(ni)們(men)(men)就(jiu)(jiu)(jiu)(jiu)知道(dao)都(dou)是(shi)(shi)(shi)(shi)(shi)(shi)都(dou)是(shi)(shi)(shi)(shi)(shi)(shi)能干啥(sha)(sha)的(de)(de)(de)(de)了(le)(le)(le)，做(zuo)(zuo)(zuo)(zuo)哪個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)的(de)(de)(de)(de)了(le)(le)(le)。然后(hou)(hou)(hou)(hou)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)季節(jie)過了(le)(le)(le)啊(a)(a)(a)，就(jiu)(jiu)(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)。接下(xia)來這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)小(xiao)短的(de)(de)(de)(de)短的(de)(de)(de)(de)小(xiao)梯形桿啊(a)(a)(a)，你(ni)(ni)(ni)(ni)從這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)像(xiang)看，看著(zhu)像(xiang)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)小(xiao)梯似(si)的(de)(de)(de)(de)啊(a)(a)(a)，這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)叫(jiao)(jiao)短梯桿。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)種(zhong)(zhong)(zhong)短梯桿呢(ni)，它主(zhu)要(yao)(yao)作(zuo)(zuo)(zuo)為(wei)(wei) 龍門架(jia)的(de)(de)(de)(de)二(er)頭(tou)彎(wan)舉小(xiao)器(qi)(qi)(qi)械(xie)(xie)，就(jiu)(jiu)(jiu)(jiu)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)小(xiao)器(qi)(qi)(qi)械(xie)(xie)，也(ye)(ye)有(you)(you)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)些(xie)人用(yong)(yong)它來做(zuo)(zuo)(zuo)(zuo)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)直(zhi)臂下(xia)壓。但是(shi)(shi)(shi)(shi)(shi)(shi)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)種(zhong)(zhong)(zhong)展示的(de)(de)(de)(de)直(zhi)臂下(xia)壓其實(shi)很(hen)(hen)難控(kong)制(zhi)(zhi)，不(bu)(bu)(bu)(bu)控(kong)制(zhi)(zhi)不(bu)(bu)(bu)(bu)好(hao)(hao)，你(ni)(ni)(ni)(ni)就(jiu)(jiu)(jiu)(jiu)斜(xie)方肌(ji)使勁(jing)。所以(yi)(yi)呢(ni)，不(bu)(bu)(bu)(bu)建(jian)議用(yong)(yong)它去做(zuo)(zuo)(zuo)(zuo)太(tai)多(duo)(duo)(duo)的(de)(de)(de)(de)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)直(zhi)臂下(xia)壓，建(jian)議用(yong)(yong)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)大寬(kuan)桿去做(zuo)(zuo)(zuo)(zuo)。然后(hou)(hou)(hou)(hou)第(di)(di)四(si)(si)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)， 這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)第(di)(di)四(si)(si)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)和第(di)(di)五個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)，你(ni)(ni)(ni)(ni)會發現他倆(lia)(lia)寬(kuan)度(du)基本(ben)上也(ye)(ye)相(xiang)(xiang)同，握(wo)(wo)的(de)(de)(de)(de)方式其實(shi)基本(ben)也(ye)(ye)相(xiang)(xiang)同，都(dou)是(shi)(shi)(shi)(shi)(shi)(shi)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)種(zhong)(zhong)(zhong)掌(zhang)心(xin)相(xiang)(xiang)對的(de)(de)(de)(de)。我(wo)給你(ni)(ni)(ni)(ni)們(men)(men)看一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)下(xia)子，看這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)握(wo)(wo)的(de)(de)(de)(de)時候(hou)是(shi)(shi)(shi)(shi)(shi)(shi)不(bu)(bu)(bu)(bu)是(shi)(shi)(shi)(shi)(shi)(shi)就(jiu)(jiu)(jiu)(jiu)掌(zhang)心(xin)相(xiang)(xiang)對了(le)(le)(le)？這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)握(wo)(wo)的(de)(de)(de)(de)時候(hou)是(shi)(shi)(shi)(shi)(shi)(shi)不(bu)(bu)(bu)(bu)是(shi)(shi)(shi)(shi)(shi)(shi)也(ye)(ye)是(shi)(shi)(shi)(shi)(shi)(shi)掌(zhang)心(xin)相(xiang)(xiang) 對的(de)(de)(de)(de)是(shi)(shi)(shi)(shi)(shi)(shi)吧(ba)。啊(a)(a)(a)，那(nei)(nei)他倆(lia)(lia)其實(shi)沒(mei)啥(sha)(sha)太(tai)大的(de)(de)(de)(de)區別。他們(men)(men)倆(lia)(lia)呢(ni)，其實(shi)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)也(ye)(ye)叫(jiao)(jiao)做(zuo)(zuo)(zuo)(zuo)提醒(xing)桿。然后(hou)(hou)(hou)(hou)呢(ni)，這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)叫(jiao)(jiao)做(zuo)(zuo)(zuo)(zuo) w 桿，就(jiu)(jiu)(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)看上去像(xiang) w 一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)樣的(de)(de)(de)(de)。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)啊(a)(a)(a)，他倆(lia)(lia)統一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)的(de)(de)(de)(de)作(zuo)(zuo)(zuo)用(yong)(yong)其實(shi)是(shi)(shi)(shi)(shi)(shi)(shi)差不(bu)(bu)(bu)(bu)多(duo)(duo)(duo)的(de)(de)(de)(de)。第(di)(di)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)可(ke)(ke)以(yi)(yi)作(zuo)(zuo)(zuo)為(wei)(wei)坐(zuo)姿(zi)(zi)劃(hua)船，第(di)(di)二(er)可(ke)(ke)以(yi)(yi)作(zuo)(zuo)(zuo)為(wei)(wei)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge) 呃，龍門架(jia)的(de)(de)(de)(de)高(gao)(gao)位下(xia)拉(la)啊(a)(a)(a)，就(jiu)(jiu)(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)中(zhong)(zhong)距的(de)(de)(de)(de)。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)種(zhong)(zhong)(zhong)高(gao)(gao)位下(xia)拉(la)，其實(shi)可(ke)(ke)以(yi)(yi)刺(ci)激很(hen)(hen)好(hao)(hao)的(de)(de)(de)(de)。背(bei)部的(de)(de)(de)(de)中(zhong)(zhong)下(xia)沿以(yi)(yi)及背(bei)部的(de)(de)(de)(de)厚(hou)度(du)啥(sha)(sha)的(de)(de)(de)(de)啊(a)(a)(a)。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)倆(lia)(lia)小(xiao)器(qi)(qi)(qi)械(xie)(xie)。然后(hou)(hou)(hou)(hou)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge) 這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)就(jiu)(jiu)(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)繩(sheng)索。第(di)(di)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)就(jiu)(jiu)(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)可(ke)(ke)以(yi)(yi)作(zuo)(zuo)(zuo)為(wei)(wei)練(lian)你(ni)(ni)(ni)(ni)的(de)(de)(de)(de)三角(jiao)肌(ji)啊(a)(a)(a)，三角(jiao)肌(ji)是(shi)(shi)(shi)(shi)(shi)(shi)中(zhong)(zhong)束啊(a)(a)(a)還(huan)(huan)是(shi)(shi)(shi)(shi)(shi)(shi)后(hou)(hou)(hou)(hou)束啊(a)(a)(a)還(huan)(huan)是(shi)(shi)(shi)(shi)(shi)(shi)啥(sha)(sha)的(de)(de)(de)(de)啊(a)(a)(a)， 主(zhu)要(yao)(yao)作(zuo)(zuo)(zuo)為(wei)(wei)面拉(la)的(de)(de)(de)(de)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)承接桿。然后(hou)(hou)(hou)(hou)呢(ni)，還(huan)(huan)可(ke)(ke)以(yi)(yi)作(zuo)(zuo)(zuo)為(wei)(wei)練(lian)三頭(tou)的(de)(de)(de)(de)時候(hou)的(de)(de)(de)(de)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)臂屈(qu)伸去練(lian)三頭(tou)。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)器(qi)(qi)(qi)械(xie)(xie)。主(zhu)要(yao)(yao)是(shi)(shi)(shi)(shi)(shi)(shi)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)兩個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)作(zuo)(zuo)(zuo)用(yong)(yong)。也(ye)(ye)有(you)(you)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)些(xie)人用(yong)(yong)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)東西(xi)去練(lian)背(bei)，那(nei)(nei)你(ni)(ni)(ni)(ni)得是(shi)(shi)(shi)(shi)(shi)(shi)高(gao)(gao)手(shou)，控(kong)制(zhi)(zhi)力比較(jiao)強， 你(ni)(ni)(ni)(ni)用(yong)(yong)他練(lian)背(bei)也(ye)(ye)沒(mei)有(you)(you)關系的(de)(de)(de)(de)。但新手(shou)就(jiu)(jiu)(jiu)(jiu)不(bu)(bu)(bu)(bu)建(jian)議啊(a)(a)(a)。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)呢(ni)，就(jiu)(jiu)(jiu)(jiu)是(shi)(shi)(shi)(shi)(shi)(shi)不(bu)(bu)(bu)(bu)用(yong)(yong)多(duo)(duo)(duo)說了(le)(le)(le)是(shi)(shi)(shi)(shi)(shi)(shi)吧(ba)，往那(nei)(nei)邊咔，這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)邊扣(kou)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)，那(nei)(nei)邊扣(kou)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)，你(ni)(ni)(ni)(ni)就(jiu)(jiu)(jiu)(jiu)咔咔。還(huan)(huan)是(shi)(shi)(shi)(shi)(shi)(shi)夾胸練(lian)胸的(de)(de)(de)(de)是(shi)(shi)(shi)(shi)(shi)(shi)吧(ba)。也(ye)(ye)可(ke)(ke)以(yi)(yi)作(zuo)(zuo)(zuo)為(wei)(wei)練(lian)臀的(de)(de)(de)(de)時候(hou)腳踩著(zhu)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)器(qi)(qi)(qi)械(xie)(xie)哈。這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)些(xie)器(qi)(qi)(qi)械(xie)(xie)大概就(jiu)(jiu)(jiu)(jiu)全都(dou)說完了(le)(le)(le)， 還(huan)(huan)有(you)(you)沒(mei)有(you)(you)哪個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)不(bu)(bu)(bu)(bu)懂的(de)(de)(de)(de)了(le)(le)(le)。再有(you)(you)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)，全國(guo)健(jian)(jian)身(shen)房(fang)基本(ben)上都(dou)是(shi)(shi)(shi)(shi)(shi)(shi)這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)標配啊(a)(a)(a)。你(ni)(ni)(ni)(ni)要(yao)(yao)是(shi)(shi)(shi)(shi)(shi)(shi)去哪個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)健(jian)(jian)身(shen)房(fang)，你(ni)(ni)(ni)(ni)說他們(men)(men)家。哎呦(you)，這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)三期先(xian)沒(mei)有(you)(you)，這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)三期也(ye)(ye)沒(mei)有(you)(you)，就(jiu)(jiu)(jiu)(jiu)那(nei)(nei)么一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)兩個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)，兩三個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)。我(wo)跟你(ni)(ni)(ni)(ni)說，這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)健(jian)(jian)身(shen)房(fang)他也(ye)(ye)快倒了(le)(le)(le)， 他也(ye)(ye)就(jiu)(jiu)(jiu)(jiu)離島不(bu)(bu)(bu)(bu)遠了(le)(le)(le)。那(nei)(nei)一(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)(yi)個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)龍門架(jia)下(xia)邊就(jiu)(jiu)(jiu)(jiu)配那(nei)(nei)么兩個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)玩意(yi)，他也(ye)(ye)不(bu)(bu)(bu)(bu)夠(gou)用(yong)(yong)啊(a)(a)(a)。是(shi)(shi)(shi)(shi)(shi)(shi)不(bu)(bu)(bu)(bu)是(shi)(shi)(shi)(shi)(shi)(shi)本(ben)人是(shi)(shi)(shi)(shi)(shi)(shi)龍門架(jia)，他的(de)(de)(de)(de)就(jiu)(jiu)(jiu)(jiu)只(zhi)有(you)(you)倆(lia)(lia)鉤(gou)，只(zhi)有(you)(you)倆(lia)(lia)鉤(gou)，你(ni)(ni)(ni)(ni)說你(ni)(ni)(ni)(ni)再不(bu)(bu)(bu)(bu)配多(duo)(duo)(duo)不(bu)(bu)(bu)(bu)多(duo)(duo)(duo)配兩個(ge)(ge)(ge)(ge)(ge)(ge)(ge)(ge)？這(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)(zhe)種(zhong)(zhong)(zhong)桿咋練(lian)呢(ni)？是(shi)(shi)(shi)(shi)(shi)(shi)不(bu)(bu)(bu)(bu)是(shi)(shi)(shi)(shi)(shi)(shi)好(hao)(hao)下(xia)課了(le)(le)(le)？加油(you)奧利給。

　　力量(liang)(liang)(liang)和有(you)氧相結(jie)合(he)的(de)(de)(de)(de)(de)(de)(de)(de)訓(xun)(xun)(xun)練(lian)(lian)(lian)方(fang)(fang)(fang)式，是減脂最有(you)效的(de)(de)(de)(de)(de)(de)(de)(de)訓(xun)(xun)(xun)練(lian)(lian)(lian)方(fang)(fang)(fang)式。有(you)氧大家都能(neng)找(zhao)(zhao)(zhao)到(dao)(dao)，跑步機，那么力量(liang)(liang)(liang)訓(xun)(xun)(xun)練(lian)(lian)(lian)我(wo)(wo)(wo)(wo)們(men)(men)(men)(men)要(yao)(yao)(yao)找(zhao)(zhao)(zhao)哪些器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)呢？接下(xia)來跟著我(wo)(wo)(wo)(wo)去(qu)尋找(zhao)(zhao)(zhao)這(zhe)(zhe)(zhe)(zhe)五臺器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)。第(di)(di)一(yi)(yi)個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)坐(zuo)(zuo)(zuo)姿(zi)蹬腿器(qi)(qi)(qi)(qi)(qi)。這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)能(neng)夠鍛(duan)(duan)煉(lian)(lian)我(wo)(wo)(wo)(wo)們(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)臀(tun)部(bu)(bu)(bu)(bu)以(yi)(yi)及(ji)(ji)腿部(bu)(bu)(bu)(bu)， 臀(tun)腿是身上最大的(de)(de)(de)(de)(de)(de)(de)(de)肌群(qun)(qun)，消耗極(ji)高。加強(qiang)臀(tun)部(bu)(bu)(bu)(bu)腿部(bu)(bu)(bu)(bu)的(de)(de)(de)(de)(de)(de)(de)(de)訓(xun)(xun)(xun)練(lian)(lian)(lian)更能(neng)幫(bang)(bang)助(zhu)(zhu)(zhu)我(wo)(wo)(wo)(wo)們(men)(men)(men)(men)達到(dao)(dao)減脂的(de)(de)(de)(de)(de)(de)(de)(de)效果。做(zuo)這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)動作(zuo)，注(zhu)意(yi)(yi)雙腳腳尖(jian)方(fang)(fang)(fang)向與(yu)膝(xi)蓋方(fang)(fang)(fang)向保(bao)持一(yi)(yi)致，蹬 起(qi)時(shi)(shi)膝(xi)蓋保(bao)證微(wei)屈，不(bu)需要(yao)(yao)(yao)完全蹬直(zhi)，蹬直(zhi)了對(dui)(dui)你的(de)(de)(de)(de)(de)(de)(de)(de)膝(xi)關(guan)(guan)節(jie)會造成一(yi)(yi)定的(de)(de)(de)(de)(de)(de)(de)(de)壓力，全程(cheng)感受(shou)臀(tun)部(bu)(bu)(bu)(bu)與(yu)腿部(bu)(bu)(bu)(bu)的(de)(de)(de)(de)(de)(de)(de)(de)發力。第(di)(di)二 這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)坐(zuo)(zuo)(zuo)姿(zi)推肩(jian)(jian)器(qi)(qi)(qi)(qi)(qi)。找(zhao)(zhao)(zhao)一(yi)(yi)個(ge)(ge)(ge)(ge)(ge)適合(he)自(zi)己的(de)(de)(de)(de)(de)(de)(de)(de)重量(liang)(liang)(liang)，重量(liang)(liang)(liang)不(bu)需要(yao)(yao)(yao)過大，重量(liang)(liang)(liang)過大容易導致我(wo)(wo)(wo)(wo)們(men)(men)(men)(men)斜方(fang)(fang)(fang)肌的(de)(de)(de)(de)(de)(de)(de)(de)代長，特別是新手(shou)。我(wo)(wo)(wo)(wo)們(men)(men)(men)(men)可(ke)以(yi)(yi)先(xian)從輕重量(liang)(liang)(liang)開始(shi)做(zuo)。這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)動作(zuo)能(neng)夠鍛(duan)(duan)煉(lian)(lian)我(wo)(wo)(wo)(wo)們(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)肩(jian)(jian)部(bu)(bu)(bu)(bu)，從側面看，背(bei)(bei)部(bu)(bu)(bu)(bu)完全 貼緊靠椅，推起(qi)時(shi)(shi)肘(zhou)關(guan)(guan)節(jie)不(bu)要(yao)(yao)(yao)鎖(suo)死(si)，不(bu)要(yao)(yao)(yao)伸直(zhi)，保(bao)持肘(zhou)關(guan)(guan)節(jie)的(de)(de)(de)(de)(de)(de)(de)(de)微(wei)屈，可(ke)有(you)效降低受(shou)傷的(de)(de)(de)(de)(de)(de)(de)(de)風險。第(di)(di)三個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)坐(zuo)(zuo)(zuo)姿(zi)推胸(xiong)器(qi)(qi)(qi)(qi)(qi)。這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)動作(zuo)可(ke)以(yi)(yi)鍛(duan)(duan)煉(lian)(lian)我(wo)(wo)(wo)(wo)們(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)胸(xiong)肌、肩(jian)(jian)部(bu)(bu)(bu)(bu)以(yi)(yi)及(ji)(ji)手(shou)臂后側三頭肌， 對(dui)(dui)上肢力量(liang)(liang)(liang)的(de)(de)(de)(de)(de)(de)(de)(de)提高有(you)很大的(de)(de)(de)(de)(de)(de)(de)(de)幫(bang)(bang)助(zhu)(zhu)(zhu)。保(bao)持肩(jian)(jian)胛骨下(xia)沉(chen)，肘(zhou)部(bu)(bu)(bu)(bu)向內微(wei)收(shou)(shou)，肘(zhou)關(guan)(guan)節(jie)不(bu)要(yao)(yao)(yao)超過肩(jian)(jian)關(guan)(guan)節(jie)。注(zhu)意(yi)(yi)個(ge)(ge)(ge)(ge)(ge)細節(jie)，下(xia)落時(shi)(shi)配重片，不(bu)要(yao)(yao)(yao)讓他(ta)發生碰撞，保(bao)持的(de)(de)(de)(de)(de)(de)(de)(de)持續發力。第(di)(di)四個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)坐(zuo)(zuo)(zuo)姿(zi)劃船(chuan)器(qi)(qi)(qi)(qi)(qi)。這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)動作(zuo)鍛(duan)(duan)煉(lian)(lian)我(wo)(wo)(wo)(wo)們(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)背(bei)(bei)部(bu)(bu)(bu)(bu)， 對(dui)(dui)手(shou)臂的(de)(de)(de)(de)(de)(de)(de)(de)二頭肌也有(you)一(yi)(yi)定的(de)(de)(de)(de)(de)(de)(de)(de)幫(bang)(bang)助(zhu)(zhu)(zhu)。勤加鍛(duan)(duan)煉(lian)(lian)背(bei)(bei)部(bu)(bu)(bu)(bu)，可(ke)以(yi)(yi)改善我(wo)(wo)(wo)(wo)們(men)(men)(men)(men)一(yi)(yi)些不(bu)好的(de)(de)(de)(de)(de)(de)(de)(de)體態，比如圓(yuan)肩(jian)(jian)、駝背(bei)(bei)以(yi)(yi)及(ji)(ji)背(bei)(bei)部(bu)(bu)(bu)(bu)酸(suan)痛等(deng)問題。做(zuo)這(zhe)(zhe)(zhe)(zhe)個(ge)(ge)(ge)(ge)(ge)器(qi)(qi)(qi)(qi)(qi)械(xie)(xie)(xie)一(yi)(yi)樣的(de)(de)(de)(de)(de)(de)(de)(de)保(bao)證你的(de)(de)(de)(de)(de)(de)(de)(de)肩(jian)(jian)膀不(bu)要(yao)(yao)(yao)往上聳，拉到(dao)(dao)底時(shi)(shi)背(bei)(bei)部(bu)(bu)(bu)(bu)向后收(shou)(shou)。 后就(jiu)是找(zhao)(zhao)(zhao)一(yi)(yi)個(ge)(ge)(ge)(ge)(ge)平板凳(deng)，可(ke)以(yi)(yi)加強(qiang)一(yi)(yi)下(xia)我(wo)(wo)(wo)(wo)們(men)(men)(men)(men)的(de)(de)(de)(de)(de)(de)(de)(de)腹(fu)部(bu)(bu)(bu)(bu)訓(xun)(xun)(xun)練(lian)(lian)(lian)。腹(fu)部(bu)(bu)(bu)(bu)訓(xun)(xun)(xun)練(lian)(lian)(lian)對(dui)(dui)于我(wo)(wo)(wo)(wo)們(men)(men)(men)(men)整(zheng)體的(de)(de)(de)(de)(de)(de)(de)(de)訓(xun)(xun)(xun)練(lian)(lian)(lian)幫(bang)(bang)助(zhu)(zhu)(zhu)會很大，以(yi)(yi)上的(de)(de)(de)(de)(de)(de)(de)(de)動作(zuo)能(neng)夠鍛(duan)(duan)煉(lian)(lian)到(dao)(dao)我(wo)(wo)(wo)(wo)們(men)(men)(men)(men)渾(hun)身所有(you)的(de)(de)(de)(de)(de)(de)(de)(de)肌群(qun)(qun)，所以(yi)(yi)去(qu)健身房(fang)一(yi)(yi)定要(yao)(yao)(yao)找(zhao)(zhao)(zhao)準他(ta)們(men)(men)(men)(men)哦。