【8块腹肌挑战】排列由易到难三个阶段
2015/4/7 健身
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4POH1Kc3KpgZ9UW46Tr2icicFXvBDU2aEclHTZpyXN5avnmDmicRpLhmxic0VaPialKq99cUujiaJKTtQ6g/0)
每个人都希望拥有完美的腹肌,但大部分情况下,我们身边没有什么器械,没有专业的教练指导,我们只能徒手在家,在酒店,在办公室进行自我锻炼。这时,我们的徒手腹肌训练动态图大全就能真正帮助到你了,我们把所有的动作从简单、中等到困难,分为三个难度,适合不同人群!任何人跟着我们的动作大全,就可以练出让人羡慕的腹肌!
训练计划:
全部动作为一轮,每一个动作15-20个,每个动作间休息30s-1min,根据个人能力,1-2轮即可。
晋级标准:
完成2轮轻松者晋级为下一段为腹肌训练。
要求:
不追求数量,追求动作标准性,以每一个动作慢速度为准,每一个动作感受顶峰收缩为基准。
☆简单☆
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8cxnreqSORlVe83AGpQKhTpXLiagsBF1YOYmk9LLz1ozzG6dm4rRABicw/0/mmbizgif<br/><br/> http://img71.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8cxnreqSORlVe83AGpQKhTpXLiagsBF1YOYmk9LLz1ozzG6dm4rRABicw/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧交替脚跟接触
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仰卧屈膝举腿
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8lWCZSGn89KWFQbXSGSYt5dUJRILMmMBql8HSlJiaHs0vXZLJdeC77lA/0/mmbizgif<br/><br/> http://img61.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8lWCZSGn89KWFQbXSGSYt5dUJRILMmMBql8HSlJiaHs0vXZLJdeC77lA/0/mmbizgif?tp=webp&wxfrom=5/)
侧卧举腿卷腹
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8Z6c6gAal769VbBXvH5KPXrYUDm0Z9nH8J5cQNckreOOKkgCEIMzEdQ/0/mmbizgif<br/><br/> http://img11.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8Z6c6gAal769VbBXvH5KPXrYUDm0Z9nH8J5cQNckreOOKkgCEIMzEdQ/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧核心卷腹
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8QcuKOR5qniaib5yXK9XZXQtaqKWJqqcxHXLs3Wdq91M4uHuI2Rx5PucQ/0/mmbizgif<br/><br/> http://img21.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8QcuKOR5qniaib5yXK9XZXQtaqKWJqqcxHXLs3Wdq91M4uHuI2Rx5PucQ/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧对角交替收膝
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8DDRUHZEn0fhALhxickAS1bpia1icBV5W9fDIHB9vwvEa3xWHPFShSGg5w/0/mmbizgif<br/><br/> http://img41.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8DDRUHZEn0fhALhxickAS1bpia1icBV5W9fDIHB9vwvEa3xWHPFShSGg5w/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧卷腹
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8vUpcPbhGjKNA3z7hh854ibxNOxXOwDoE9fNib16tnInT5OBiaTTvSy2jw/0/mmbizgif<br/><br/> http://img91.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8vUpcPbhGjKNA3z7hh854ibxNOxXOwDoE9fNib16tnInT5OBiaTTvSy2jw/0/mmbizgif?tp=webp&wxfrom=5/)
平板支撑动作
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8cGu1Fq3n4x5vMkxVxw9yIiauKiah10ARgzuJZ3UAgcSlOJdT5Wzm9UMg/0/mmbizgif<br/><br/> http://img21.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8cGu1Fq3n4x5vMkxVxw9yIiauKiah10ARgzuJZ3UAgcSlOJdT5Wzm9UMg/0/mmbizgif?tp=webp&wxfrom=5/)
反向卷腹
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv807evW3QibefDpAMcLYynojiawDmaVOlOrWLzPqsZpCDnuSJxcHTOWp6w/0/mmbizgif<br/><br/> http://img81.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv807evW3QibefDpAMcLYynojiawDmaVOlOrWLzPqsZpCDnuSJxcHTOWp6w/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧拉伸卷腹
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8LUgAsxiaVw8t8pX4MplgibYap3iar97drYYvgY5WQlCibnvKaFjdshx2Ng/0/mmbizgif<br/><br/> http://img41.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8LUgAsxiaVw8t8pX4MplgibYap3iar97drYYvgY5WQlCibnvKaFjdshx2Ng/0/mmbizgif?tp=webp&wxfrom=5/)
中等
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv884zy3elGW07EwibwUL8XS313WkibpzJVUib7rj1zlXh8ncUs3iaVpWicDuA/0/mmbizgif<br/><br/> http://img51.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv884zy3elGW07EwibwUL8XS313WkibpzJVUib7rj1zlXh8ncUs3iaVpWicDuA/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧抬臀
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv83oqxVjBDsxy0rQGDfEU3ejiaZLLgnaUuNxLAA9y388X2vqe4xU2Ne1g/0<br/><br/> http://img81.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv83oqxVjBDsxy0rQGDfEU3ejiaZLLgnaUuNxLAA9y388X2vqe4xU2Ne1g/0?tp=webp&wxfrom=5/)
坐姿转体扭腰
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8gzNGLauCVPW5ibgDZwrxIMa0v6pkJuaDXibcMNAJWnoP6k5JY1hHkbdg/0/mmbizgif<br/><br/> http://img81.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8gzNGLauCVPW5ibgDZwrxIMa0v6pkJuaDXibcMNAJWnoP6k5JY1hHkbdg/0/mmbizgif?tp=webp&wxfrom=5/)
空中蹬车
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8l2TJIJiafpiaooswIYnh6qTpyQccgEeDhzJ9ibKJUwFKRROTD2cZM8ibqQ/0/mmbizgif<br/><br/> http://img31.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8l2TJIJiafpiaooswIYnh6qTpyQccgEeDhzJ9ibKJUwFKRROTD2cZM8ibqQ/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧交替拉手卷腹
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8JuN13JCdkEkDIxBy59iaxNRnzKGAnMNBwG1r8VOcPaX56VoogKpcRww/0/mmbizgif<br/><br/> http://img21.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8JuN13JCdkEkDIxBy59iaxNRnzKGAnMNBwG1r8VOcPaX56VoogKpcRww/0/mmbizgif?tp=webp&wxfrom=5/)
触膝卷体
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8nm6dtgMwbCibibfNaI1d6zFHcqnTFuwX5Br7qHzdicGaQsSMIURkibxDFw/0/mmbizgif<br/><br/> http://img51.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8nm6dtgMwbCibibfNaI1d6zFHcqnTFuwX5Br7qHzdicGaQsSMIURkibxDFw/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧抬腿
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8qXHc55aAIdZfic4EwhGPAG6bd6mbAFibXtQJHqKLgUd7WYcm9ibHibnHNw/0/mmbizgif<br/><br/> http://img41.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8qXHc55aAIdZfic4EwhGPAG6bd6mbAFibXtQJHqKLgUd7WYcm9ibHibnHNw/0/mmbizgif?tp=webp&wxfrom=5/)
登山
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(左右互换)侧卧腹斜肌卷腹
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8LrOWMLoy1jRCJQpY9FPdRr9KDXwCicvbwOke0s8wYhiaVGt4SPW4kbLw/0/mmbizgif<br/><br/> http://img61.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8LrOWMLoy1jRCJQpY9FPdRr9KDXwCicvbwOke0s8wYhiaVGt4SPW4kbLw/0/mmbizgif?tp=webp&wxfrom=5/)
平板支撑抬腿
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8Pgr83qsVpufB9Oxf1Chmfv9uCuQOedB7Q1CricOL7L8RH02D3K9wB2w/0/mmbizgif<br/><br/> http://img31.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8Pgr83qsVpufB9Oxf1Chmfv9uCuQOedB7Q1CricOL7L8RH02D3K9wB2w/0/mmbizgif?tp=webp&wxfrom=5/)
俄罗斯转体
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8WR76LgpDqq4UQcvVG8ZV8icC38qNK04TXA1ZYEW94ba2Qhn9vc7GomQ/0/mmbizgif<br/><br/> http://img81.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8WR76LgpDqq4UQcvVG8ZV8icC38qNK04TXA1ZYEW94ba2Qhn9vc7GomQ/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧交替抬腿
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv86XkknH23RYNwIWNKyVk3haHpiaKGsYhrOoUZoT7pgTyoFQBHIkibMOLg/0/mmbizgif<br/><br/> http://img61.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv86XkknH23RYNwIWNKyVk3haHpiaKGsYhrOoUZoT7pgTyoFQBHIkibMOLg/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧交替摆腿
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv87JbiaXzX544ibyEx8ibmhrX7mWUdqULzOnr6uAJMRq2sGtIq02jvrC8uw/0/mmbizgif<br/><br/> http://img71.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv87JbiaXzX544ibyEx8ibmhrX7mWUdqULzOnr6uAJMRq2sGtIq02jvrC8uw/0/mmbizgif?tp=webp&wxfrom=5/)
侧平板支撑
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8SWFfx4w4aJNlYTicaTL3lBODv0CVPpNwcI7caeo5YP88ibtHsicMccibFQ/0/mmbizgif<br/><br/> http://img11.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8SWFfx4w4aJNlYTicaTL3lBODv0CVPpNwcI7caeo5YP88ibtHsicMccibFQ/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧直腿卷腹触足卷腹
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8LUgAsxiaVw8t8pX4MplgibYap3iar97drYYvgY5WQlCibnvKaFjdshx2Ng/0/mmbizgif<br/><br/> http://img41.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8LUgAsxiaVw8t8pX4MplgibYap3iar97drYYvgY5WQlCibnvKaFjdshx2Ng/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧屈膝卷腹
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8HySSfnPB9DQItkMwlqZpc3pEMkrLyoS6KQkXQ9VmOXAsVQPjW8mXnw/0/mmbizgif<br/><br/> http://img61.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8HySSfnPB9DQItkMwlqZpc3pEMkrLyoS6KQkXQ9VmOXAsVQPjW8mXnw/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧紧缩卷腹
☆困难☆
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8kcFpYoToGgQCHWricQcxAwibHB4XokIWQjCxgqQVjN98JB5WPuEbNlKg/0/mmbizgif<br/><br/> http://img51.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8kcFpYoToGgQCHWricQcxAwibHB4XokIWQjCxgqQVjN98JB5WPuEbNlKg/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧屈膝提髋
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv84tYibIsOkOk3M6NyGVEjFW4Pzk9WAdk7SOiccoKBL93OiaiaEiaMtqz4GhA/0/mmbizgif<br/><br/> http://img1.vccoo.com:801/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv84tYibIsOkOk3M6NyGVEjFW4Pzk9WAdk7SOiccoKBL93OiaiaEiaMtqz4GhA/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧抬臀踢腿
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8re0vkmx2cMcPf1G25icbibqbibicJ7uZLwFkBtxsUupPqRt7cIPA81lomg/0/mmbizgif<br/><br/> http://img81.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8re0vkmx2cMcPf1G25icbibqbibicJ7uZLwFkBtxsUupPqRt7cIPA81lomg/0/mmbizgif?tp=webp&wxfrom=5/)
海豚游泳式
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8Aia0tcoAb6UeztgE64bkm3t7EoWkQNxicER0SqhPCZmzktic6s7namr1A/0/mmbizgif<br/><br/> http://img91.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8Aia0tcoAb6UeztgE64bkm3t7EoWkQNxicER0SqhPCZmzktic6s7namr1A/0/mmbizgif?tp=webp&wxfrom=5/)
屈膝举腿
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8HiaMJtkuFonIiarB8riaibbdY1r0fKAS8wtjSvgicXtYnBLKZXwjAu2pLLg/0/mmbizgif<br/><br/> http://img5.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8HiaMJtkuFonIiarB8riaibbdY1r0fKAS8wtjSvgicXtYnBLKZXwjAu2pLLg/0/mmbizgif?tp=webp&wxfrom=5/)
平板交替伸手抬腿
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8CvzXFTcdvyppIdxdz2zfXtmP1SSoxribSuKMW0bX2SL0yjuu1NLPHcw/0/mmbizgif<br/><br/> http://img61.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8CvzXFTcdvyppIdxdz2zfXtmP1SSoxribSuKMW0bX2SL0yjuu1NLPHcw/0/mmbizgif?tp=webp&wxfrom=5/)
侧屈体抬腿
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv88nqG0z14CqQJIkesLkFjwkmicib7h8huMiczrGebBovG1KxDBW1oHEfqg/0/mmbizgif<br/><br/> http://img21.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv88nqG0z14CqQJIkesLkFjwkmicib7h8huMiczrGebBovG1KxDBW1oHEfqg/0/mmbizgif?tp=webp&wxfrom=5/)
侧支撑抬腿
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8icQMsrVzOOOKt98sxgWEO7yOG1ZOH55UvjlgBBZlIbkXHg5AGArLBmA/0/mmbizgif<br/><br/> http://img11.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8icQMsrVzOOOKt98sxgWEO7yOG1ZOH55UvjlgBBZlIbkXHg5AGArLBmA/0/mmbizgif?tp=webp&wxfrom=5/)
仰卧两头起
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8SKQbJKjz3FZy8qVzKb61ibAs1NiaZGYn4W2pQ1bPtw6KibYE4X1yP4jOA/0/mmbizgif<br/><br/> http://img21.vccoo.com/refer.php?url=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/aI62CsbAodlMnFbfdCD5EqhEWicnEqfv8SKQbJKjz3FZy8qVzKb61ibAs1NiaZGYn4W2pQ1bPtw6KibYE4X1yP4jOA/0/mmbizgif?tp=webp&wxfrom=5/)
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4ORNsITKyicVoXJDV9VRuRQNlUDMKG3C93ltPwE7TEDDCVUCLwTkKA3DuiarXpyGnccrrr87ZZPbpVQ/0)
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