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STEP 1錛欱utt Kicks銆?/strong>鍙岃剼浜ゆ浛鍚戝悗韙㈣吙錛岀洿鑷寵剼鍚庤窡鎺ヨЕ鑷€閮紝鏉ュ洖20嬈°€?/h2>
STEP 2錛歀eg Swings銆傛墜鎵惰窇姝ユ満鎵舵墜錛屽崟鑵跨珯绔嬶紝鍙︿竴鏉¤吙鑵劇┖錛屽乏鍙蟲憞鎽嗚嚦鏈€澶у箙搴︺€傚崟鑵?0嬈★紝鍙岃吙浜ゆ浛銆?/h2>
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STEP 4錛歍oy Soldiers銆傚鉤涓懼乏鎵嬩笌鑲╁悓楂橈紝鎶彸鑵匡紝鐩磋嚦鍙寵剼鑴氬皷紕板埌宸︽墜銆傚崟鑵?0嬈★紝鍙岃吙浜ゆ浛銆?
STEP 1錛欻amstring Stretch銆?/strong>鎶婂彸鑵挎斁鍦ㄨ窇姝ユ満鍙充晶鎵舵墜錛屾墜浼稿悜鑴氳毒錛岃韓浣撲笅鍘嬨€備繚鎸?5鍒?0縐掗挓錛屽弻鑵夸氦鏇褲€?/h2>
STEP 2錛歈uad Stretch銆?/strong>宸︽墜鎶撲綇宸︿晶鎵舵墜錛屽彸鎵嬫姄浣忓彸鑴氳笣錛屾妸闉嬭窡绱ч潬鑷€閮ㄣ€備繚鎸?5鍒?0縐掞紝鍙岃吙浜ゆ浛銆?/h2>
STEP 3錛欸lute Stretch銆?/strong>鍙屾墜鎵朵綇璺戞鏈轟袱渚ф壎鎵嬶紝灝嗗乏鑴氳笣妯斁鍒板彸鑶濓紝鐒跺悗寮洸鍙寵啙錛岃噣閮ㄤ笅娌夛紝濡傚悓鍧愮潃錛屽彸鑶濈洊涓嶈秴榪囧彸鑴氬皷銆備繚鎸佽嚦灝?5鍒?0縐掞紝鍙岃吙浜ゆ浛銆?/h2>
STEP 4錛歀at Stretch銆?/strong>鍙屾墜鎵朵綇璺戞鏈哄墠闈㈡壎鎵嬶紝鍙岃吙鍒嗗紑绔欑珛鍦ㄨ窇姝ユ満杈圭紭銆傝韓浣撳墠鍊撅紝淇濇寔鑳岄儴鎸虹洿銆備繚鎸?5鍒?0縐掗挓銆?
