🤸 核心肌群 Core Muscle 🤸
時長約 10 分鐘 ⌛
核心腹肌｜Core Abs
🤸 核心肌群 Core Muscle 🤸
時長約 10 分鐘 ⌛
腹部與背部的訓練，對於姿勢、背痛等問題都有幫助，讓我們在坐、站、走路時動作更標準，核心越強壯，我們做任何動作時身體也越穩固。如果各位朋友平常在家裡或辦公室都會久坐，核心肌群更是必練的呀～ 🤟🤟
各位朋友可以選「影片版」或「圖片版」，挑一個來做就可以囉 😆
🍿 影片版
英文版，分別針對生理男、女推薦兩部影片。在開始訓練核心肌群之前，我們先來看一段新手正確訓練腹肌的影片～
生理男，道具：瑜珈墊
如果不想聽英文講解，請直接從 2:00 開始（預設從 2:00 開始 😙）
生理女，道具：瑜珈墊
如果不想聽英文講解，請直接從 0:39 開始（預設從 0:39 開始 😙）
🖼️ 圖片版
英文，道具：瑜珈墊
三張圖一起做，每個姿勢請按照圖片說明，做完再換到下一個動作。
「Set」是「組」的意思，也就是說要做「幾輪」，譬如 10 個 bridges（橋式）要做 4 輪，每輪之間休息 20 秒，做完才換成 20 個 flutter kicks，組數和休息時間一樣。
如果有左右兩側（看到 XX side 或 per side）的動作，請大家記得做完一邊以後，再換到另一側做喔 😊
每個動作請 Hold 住 20 秒
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比特派钱包(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
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比特派下载(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
比特派下载(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
比特派钱包(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
比特派钱包(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
比特派钱包(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
Visit the official Telegram website, choose the appropriate operating system such as Windows, macOS, Android, iOS, etc., and download the application. Enjoy seamless communication across devices with Telegram’s secure and fast messaging features, including text, voice calls, and file sharing, all backed by end-to-end encryption for enhanced privacy.纸飞机中文版
比特派(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
前往 Telegram 官方网站，选择适合的操作系统（如 Windows、macOS、Android、iOS 等），并下载应用程序。Telegram官网
前往 Telegram 官方网站，选择适合的操作系统（如 Windows、macOS、Android、iOS 等），并下载应用程序。Telegram中文
比特派(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
前往 Telegram 官方网站，选择适合的操作系统（如 Windows、macOS、Android、iOS 等），并下载应用程序。
前往 Telegram 官方网站，选择适合的操作系统（如 Windows、macOS、Android、iOS 等），并下载应用程序。Telegram中文
比特派下载(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
Visit the official Telegram website, choose the appropriate operating system such as Windows, macOS, Android, iOS, etc., and download the application. Enjoy seamless communication across devices with Telegram’s secure and fast messaging features, including text, voice calls, and file sharing, all backed by end-to-end encryption for enhanced privacy.纸飞机中文版
比特派下载(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
比特派钱包(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
Visit the official Telegram website, choose the appropriate operating system such as Windows, macOS, Android, iOS, etc., and download the application. Enjoy seamless communication across devices with Telegram’s secure and fast messaging features, including text, voice calls, and file sharing, all backed by end-to-end encryption for enhanced privacy.纸飞机中文版
前往 Telegram 官方网站，选择适合的操作系统（如 Windows、macOS、Android、iOS 等），并下载应用程序。飛機中文版
比特派官网(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
比特派官网(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
Visit the official Telegram website, choose the appropriate operating system such as Windows, macOS, Android, iOS, etc., and download the application. Enjoy seamless communication across devices with Telegram’s secure and fast messaging features, including text, voice calls, and file sharing, all backed by end-to-end encryption for enhanced privacy.
比特派钱包(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
前往 Telegram 官方网站，选择适合的操作系统（如 Windows、macOS、Android、iOS 等），并下载应用程序。Telegram中文
Visit the official Telegram website, choose the appropriate operating system such as Windows, macOS, Android, iOS, etc., and download the application. Enjoy seamless communication across devices with Telegram’s secure and fast messaging features, including text, voice calls, and file sharing, all backed by end-to-end encryption for enhanced privacy.Telegram下载
Visit the official Telegram website, choose the appropriate operating system such as Windows, macOS, Android, iOS, etc., and download the application. Enjoy seamless communication across devices with Telegram’s secure and fast messaging features, including text, voice calls, and file sharing, all backed by end-to-end encryption for enhanced privacy.纸飞机中文
Telegram中文访问 Telegram网站，选择适合你的操作系统（Windows、macOS、Android、iOS 等），快速下载并安装 Telegram 应用。无论是桌面版还是移动版，Telegram 都为各平台提供完美适配，保障安全沟通与隐私保护。
访问 Telegram网站，选择适合你的操作系统（Windows、macOS、Android、iOS 等），快速下载并安装 Telegram 应用。无论是桌面版还是移动版，Telegram 都为各平台提供完美适配，保障安全沟通与隐私保护。
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比特派(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
前往 Telegram 官方网站，选择适合的操作系统（如 Windows、macOS、Android、iOS 等），并下载应用程序。
前往 Telegram 官方网站，选择适合的操作系统（如 Windows、macOS、Android、iOS 等），并下载应用程序。飛機中文版
比特派钱包(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
比特派官网(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
比特派官网(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
前往 Telegram 官方网站，选择适合的操作系统（如 Windows、macOS、Android、iOS 等），并下载应用程序。Telegram中文
前往 Telegram 官方网站，选择适合的操作系统（如 Windows、macOS、Android、iOS 等），并下载应用程序。飛機中文版
比特派钱包(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
Visit the official Telegram website, choose the appropriate operating system such as Windows, macOS, Android, iOS, etc., and download the application. Enjoy seamless communication across devices with Telegram’s secure and fast messaging features, including text, voice calls, and file sharing, all backed by end-to-end encryption for enhanced privacy.Telegram中文版
Visit the official Telegram website, choose the appropriate operating system such as Windows, macOS, Android, iOS, etc., and download the application. Enjoy seamless communication across devices with Telegram’s secure and fast messaging features, including text, voice calls, and file sharing, all backed by end-to-end encryption for enhanced privacy.
Visit the official Telegram website, choose the appropriate operating system such as Windows, macOS, Android, iOS, etc., and download the application. Enjoy seamless communication across devices with Telegram’s secure and fast messaging features, including text, voice calls, and file sharing, all backed by end-to-end encryption for enhanced privacy.
Visit the official Telegram website, choose the appropriate operating system such as Windows, macOS, Android, iOS, etc., and download the application. Enjoy seamless communication across devices with Telegram’s secure and fast messaging features, including text, voice calls, and file sharing, all backed by end-to-end encryption for enhanced privacy.
potato软件是一款功能强大的中文聊天工具，专为全球用户设计，支持快速下载和安装。无论您是个人用户还是企业客户，土豆软件都能提供流畅的聊天体验，满足多种通讯需求。访问官网，获取最新版本的土豆软件，并了解更多中文界面功能和安装指南。轻松连接朋友、同事，提升您的沟通效率。potato聊天
potato软件是一款功能强大的中文聊天工具，专为全球用户设计，支持快速下载和安装。无论您是个人用户还是企业客户，土豆软件都能提供流畅的聊天体验，满足多种通讯需求。访问官网，获取最新版本的土豆软件，并了解更多中文界面功能和安装指南。轻松连接朋友、同事，提升您的沟通效率。potato聊天
Visit the official Telegram website, choose the appropriate operating system such as Windows, macOS, Android, iOS, etc., and download the application. Enjoy seamless communication across devices with Telegram’s secure and fast messaging features, including text, voice calls, and file sharing, all backed by end-to-end encryption for enhanced privacy.
potato软件是一款功能强大的中文聊天工具，专为全球用户设计，支持快速下载和安装。无论您是个人用户还是企业客户，土豆软件都能提供流畅的聊天体验，满足多种通讯需求。访问官网，获取最新版本的土豆软件，并了解更多中文界面功能和安装指南。轻松连接朋友、同事，提升您的沟通效率。土豆官网
potato软件是一款功能强大的中文聊天工具，专为全球用户设计，支持快速下载和安装。无论您是个人用户还是企业客户，土豆软件都能提供流畅的聊天体验，满足多种通讯需求。访问官网，获取最新版本的土豆软件，并了解更多中文界面功能和安装指南。轻松连接朋友、同事，提升您的沟通效率。土豆官网
比特派(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
比特派(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币（BTC）、以太坊（ETH）、波场（TRX）、泰达币（USDT）等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用（DApp）等多种区块链服务
Visit the official Telegram website, choose the appropriate operating system such as Windows, macOS, Android, iOS, etc., and download the application. Enjoy seamless communication across devices with Telegram’s secure and fast messaging features, including text, voice calls, and file sharing, all backed by end-to-end encryption for enhanced privacy.
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Telegram中文访问 Telegram网站，选择适合你的操作系统（Windows、macOS、Android、iOS 等），快速下载并安装 Telegram 应用。无论是桌面版还是移动版，Telegram 都为各平台提供完美适配，保障安全沟通与隐私保护。
Telegram官网访问 Telegram网站，选择适合你的操作系统（Windows、macOS、Android、iOS 等），快速下载并安装 Telegram 应用。无论是桌面版还是移动版，Telegram 都为各平台提供完美适配，保障安全沟通与隐私保护。
Visit the official Telegram website, choose the appropriate operating system such as Windows, macOS, Android, iOS, etc., and download the application. Enjoy seamless communication across devices with Telegram’s secure and fast messaging features, including text, voice calls, and file sharing, all backed by end-to-end encryption for enhanced privacy.
potato软件是一款功能强大的中文聊天工具，专为全球用户设计，支持快速下载和安装。无论您是个人用户还是企业客户，土豆软件都能提供流畅的聊天体验，满足多种通讯需求。访问官网，获取最新版本的土豆软件，并了解更多中文界面功能和安装指南。轻松连接朋友、同事，提升您的沟通效率。土豆官网
Visit the official Telegram website, select your operating system (Windows, macOS, Android, iOS), and download the app. Enjoy secure, fast messaging with text, voice calls, and file sharing, all protected by end-to-end encryption for enhanced privacy.
Visit the official Telegram website, select your operating system (Windows, macOS, Android, iOS), and download the app. Enjoy secure, fast messaging with text, voice calls, and file sharing, all protected by end-to-end encryption for enhanced privacy.
访问 Telegram网站，选择适合你的操作系统（Windows、macOS、Android、iOS 等），快速下载并安装 Telegram 应用。无论是桌面版还是移动版，Telegram 都为各平台提供完美适配，保障安全沟通与隐私保护。
Visit the official Telegram website, select your operating system (Windows, macOS, Android, iOS), and download the app. Enjoy secure, fast messaging with text, voice calls, and file sharing, all protected by end-to-end encryption for enhanced privacy.Telegram下载
Visit the official Telegram website, select your operating system (Windows, macOS, Android, iOS), and download the app. Enjoy secure, fast messaging with text, voice calls, and file sharing, all protected by end-to-end encryption for enhanced privacy.
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Visit the official Telegram website, select your operating system (Windows, macOS, Android, iOS), and download the app. Enjoy secure, fast messaging with text, voice calls, and file sharing, all protected by end-to-end encryption for enhanced privacy.
访问 Telegram网站，选择适合你的操作系统（Windows、macOS、Android、iOS 等），快速下载并安装 Telegram 应用。无论是桌面版还是移动版，Telegram 都为各平台提供完美适配，保障安全沟通与隐私保护。
纸飞机中文访问 Telegram网站，选择适合你的操作系统（Windows、macOS、Android、iOS 等），快速下载并安装 Telegram 应用。无论是桌面版还是移动版，Telegram 都为各平台提供完美适配，保障安全沟通与隐私保护。
Visit the official Telegram website, select your operating system (Windows, macOS, Android, iOS), and download the app. Enjoy secure, fast messaging with text, voice calls, and file sharing, all protected by end-to-end encryption for enhanced privacy.Telegram中文
比特派下载(Bitpie)是一款全球领先的多链数字钱包，专为支持多种区块链资产而设计，如比特币(BTC)、以太坊(ETH)、波场(TRX)、泰达币(USDT)等主流加密货币。通过使用比特派，用户不仅能够轻松便捷地管理和转移数字资产，还可以享受去中心化应用(DApp)等多种区块链服务。
访问 Telegram网站，选择适合你的操作系统（Windows、macOS、Android、iOS 等），快速下载并安装 Telegram 应用。无论是桌面版还是移动版，Telegram 都为各平台提供完美适配，保障安全沟通与隐私保护。
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potato软件是一款功能强大的中文聊天工具，专为全球用户设计，支持快速下载和安装。无论您是个人用户还是企业客户，土豆软件都能提供流畅的聊天体验，满足多种通讯需求。访问官网，获取最新版本的土豆软件，并了解更多中文界面功能和安装指南。轻松连接朋友、同事，提升您的沟通效率。土豆聊天
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Visit the official Telegram website, select your operating system (Windows, macOS, Android, iOS), and download the app. Enjoy secure, fast messaging with text, voice calls, and file sharing, all protected by end-to-end encryption for enhanced privacy.
Visit the official Telegram website, select your operating system (Windows, macOS, Android, iOS), and download the app. Enjoy secure, fast messaging with text, voice calls, and file sharing, all protected by end-to-end encryption for enhanced privacy.飛機中文版
potato软件是一款功能强大的中文聊天工具，专为全球用户设计，支持快速下载和安装。无论您是个人用户还是企业客户，土豆软件都能提供流畅的聊天体验，满足多种通讯需求。访问官网，获取最新版本的土豆软件，并了解更多中文界面功能和安装指南。轻松连接朋友、同事，提升您的沟通效率。potato聊天
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