data

[chinheki]

sports$$$寬深蹲$$$$$$40$$$30$$$3$$$body-7=1$$$

[chinheki]

sports$$$俯臥撐$$$$$$40$$$10$$$3$$$body-1=1$$$

[chinheki]

sports$$$平板支撑$$$$$$45$$$30$$$3$$$body-8=0$$$

[chinheki]

sports$$$卧推杠铃$$$杠铃左右4kg，平躺$$$30$$$30$$$3$$$body-3=0$$$

[chinheki]

sports$$$侧平移手臂$$$左右4kg杠铃，从正前方向左右缓慢打开手臂$$$60$$$30$$$6$$$body-2=1$$$

[chinheki]

sports$$$斜后方单膝跪$$$后脚与前脚需交叉$$$30$$$0$$$3$$$body-7=0$$$

[chinheki]

sports$$$负重击拳$$$左右1kg杠铃，快速左右出直拳$$$30$$$15$$$3$$$body-9=0,body-1=1$$$

[chinheki]

sports$$$高抬腿$$$$$$30$$$15$$$3$$$body-9=0$$$

[chinheki]

sports$$$泡沫轴大腿后$$$左右各1组$$$60$$$15$$$2$$$body-10=0,body-7=0$$$https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/c2154793-5bdf-4c1f-a01b-94753aed5672gif :: e1da50d67a8024a20203c921843a0222c15a6ba8

[chinheki]

sports$$$泡沫轴腋下$$$左右各1组$$$60$$$15$$$2$$$body-10=0$$$https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/a756f47b-048e-4902-bb71-b92e709fdfc6jpg :: 2a5ebd138c15a3f6aef7fae76d56d34c682bc47f

[chinheki]

sports$$$泡沫轴后背$$$$$$60$$$0$$$1$$$body-10=0$$$https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/6f97e6d9-c648-43e9-afc8-3b3e25a8db71jfif :: 7cf2d1072f6ead87a7eb86c9a93fdbbd3448a189

[chinheki]

sports$$$泡沫轴小腿后$$$左右各1组$$$60$$$15$$$2$$$body-7=0,body-10=0$$$https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/34266e21-c416-4665-bd40-b3cc07991325jpg :: 6fc1b685518b996f74d24660244f000b84c4a95d

[chinheki]

sports$$$泡沫轴大腿前$$$左右各1组$$$60$$$5$$$2$$$body-10=0,body-7=0$$$https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/3210e5c7-5cf1-4c36-b539-79d17cf8d816gif :: f31a9dbe0cafc926df4d23515247a340994ac63f,https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/776fa1e7-2446-4f87-98cf-a604233bf855jpg :: 0e0080c713826667ab497a7f1e92e60d8dff5fbc

[chinheki]

sports$$$泡沫轴开肩$$$$$$60$$$0$$$1$$$body-10=0,body-4=0$$$

[chinheki]

sports$$$手腕力量训练1$$$$$$60$$$30$$$4$$$body-1=0$$$https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/d38c44c4-3d8b-42ab-9d48-8172d575b297xingin :: 2cdaba5da2af1208a86cb54c821a34c194f0990d,https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/2be13e82-9f4e-4118-900e-44df35a466b7xingin :: b68ff3063deed9e26bf9321368d17f7604067c5c

[chinheki]

sports$$$手腕稳定性训练$$$$$$60$$$30$$$4$$$body-1=0$$$https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/c68a8420-4066-4d69-bbc2-821c9069af47xingin :: 66fb383c0c6fce22204aa979646f236ca066a365,https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/e4649634-2115-494e-9519-9b14eac3437axingin :: e020e805134ac4f45fddbc882221e51053725422

[chinheki]

sports$$$杠铃侧平举$$$$$$60$$$30$$$3$$$body-4=0$$$https://pic1.zhimg.com/80/v2-3b5a63be6374bc4dcfa30bfc7e09895c_720w.webp ::

[chinheki]

sports$$$俯身飞鸟$$$$$$60$$$30$$$3$$$body-4=0$$$https://pic2.zhimg.com/80/v2-0d6076a2011097d509e44addb460377d_720w.webp ::

[chinheki]

sports$$$哑铃前平举$$$$$$60$$$30$$$3$$$body-3=0,body-2=1$$$https://pic4.zhimg.com/80/v2-6e6d31b9134573c2f13f4ca6a4346687_720w.webp ::

[chinheki]

sports$$$单臂弯举$$$$$$60$$$30$$$6$$$body-2=0$$$https://pic2.zhimg.com/80/v2-5b7b1d8818a6d302dc651aa0813b9e09_720w.webp ::

[chinheki]

sports$$$锤击臂弯举$$$$$$60$$$30$$$6$$$body-2=0$$$https://pic4.zhimg.com/80/v2-5ba587436bf2499054d71e9e86d560a3_720w.webp ::

[chinheki]

sports$$$反向杠铃臂弯举$$$$$$60$$$30$$$3$$$body-2=1$$$https://pic3.zhimg.com/80/v2-aeb20d703fed5c18f12e4e411a597cb6_720w.webp ::

[chinheki]

sports$$$托臂弯举$$$$$$60$$$30$$$3$$$body-2=1$$$https://pic1.zhimg.com/80/v2-fa509b80ddfd6bbfb629ac08e30f2580_720w.webp ::

[chinheki]

sports$$$单臂颈后臂屈伸$$$$$$60$$$30$$$6$$$body-2=0$$$https://pic2.zhimg.com/80/v2-c83626b4955bf8e3ccc1d021e4d146f9_720w.webp ::

[chinheki]

sports$$$俯身臂屈伸$$$$$$60$$$30$$$6$$$body-2=0$$$https://pic3.zhimg.com/80/v2-b456aa94c61de1926cf6b8ec643a92ca_720w.webp ::

[chinheki]

sports$$$哑铃弓箭步$$$$$$60$$$30$$$6$$$body-7=0$$$https://pic4.zhimg.com/80/v2-b419a359992be688809df501243083f7_720w.webp ::

[chinheki]

sports$$$平板哑铃飞鸟$$$$$$60$$$30$$$3$$$body-3=0$$$https://pic2.zhimg.com/80/v2-a58f65cc786b249b50c19e0ab29785a9_720w.webp ::

[chinheki]

sports$$$平板哑铃卧推$$$$$$60$$$30$$$3$$$body-2=1,body-3=0$$$https://pic4.zhimg.com/80/v2-f2f809f9c09ad0a74f2467a528d9a257_720w.webp ::

[chinheki]

sports$$$下斜板哑铃卧推$$$$$$60$$$30$$$3$$$body-2=1,body-3=0$$$https://pic4.zhimg.com/80/v2-3fb527c8a036e7b293ecbf875bf66ad3_720w.webp ::

[chinheki]

sports$$$上斜板哑铃卧推$$$$$$60$$$30$$$3$$$body-2=1,body-3=0$$$https://pic4.zhimg.com/80/v2-3a2ab9be1e93da4cfae27bd51118ceaf_720w.webp ::

[chinheki]

sports$$$哑铃划船$$$$$$60$$$30$$$6$$$body-2=0,body-4=0$$$https://pic4.zhimg.com/80/v2-6bfbe6dfece4a4fdac53f0d6f5b248b7_720w.webp ::

[chinheki]

sports$$$哑铃推举$$$$$$60$$$30$$$3$$$body-2=1,body-4=0$$$https://pic4.zhimg.com/80/v2-4c466c45ed99583729c0f1bf44f719a3_720w.webp ::

[chinheki]

sports$$$阿诺推举$$$$$$60$$$30$$$3$$$body-2=1,body-4=0$$$https://pic4.zhimg.com/80/v2-9538fa35ac6d38eaed208c9ced1b1a2f_720w.webp ::

[chinheki]

sports$$$哑铃耸肩$$$$$$60$$$30$$$3$$$body-4=0$$$https://pic1.zhimg.com/80/v2-fb02853b518a05b9e96d0939756d1664_720w.webp ::

[chinheki]

sports$$$卷腹$$$运动时手不要借力；起身时只要半弯背部即可；躺下时脖颈莫完全贴于地面；起身时呼气；$$$30$$$30$$$3$$$body-5=0$$$https://pic2.zhimg.com/80/v2-d65c47668cdada324fa1ccc2cd9dff95_1440w.webp ::

[chinheki]

sports$$$单腿微曲$$$单脚站于台阶上，膝盖微弯；另一只脚向前伸出；膝盖微曲，保持姿势$$$60$$$30$$$6$$$body-7=0$$$

[chinheki]

sports$$$卷腹轮$$$推出去，推回来;屁股全程保持不动，只靠上半身弯曲来锻炼腹肌$$$60$$$30$$$3$$$muscle-7=0$$$https://www.jianshen8.com/uploads/allimg/200707/24_200707143649_1.jpg ::

[chinheki]

sports$$$杠铃上举$$$单个杠铃置于脑后；$$$60$$$30$$$3$$$body-3=0$$$

[chinheki]

sports$$$深蹲$$$$$$60$$$30$$$3$$$muscle-17=0$$$

[chinheki]

sports$$$桥式运动$$$腿间距越小，屁股越往上，效果越好$$$60$$$30$$$3$$$body-8=0$$$https://www.mayoclinic.org/-/media/kcms/gbs/patient-consumer/images/2023/08/15/19/26/core-strength-6col-2541403-003.jpg ::

[chinheki]

sports$$$四足支撑$$$开始时，双手和双膝着地。双手位于肩膀正下方，头、颈与背部成一直线。收紧腹部肌肉。 右臂抬离地面，伸向前方。保持姿势并进行三次深呼吸。放下右臂，左臂重复动作。 将右脚抬离地面。收紧躯干肌肉以保持平衡。保持姿势并进行三次深呼吸。放下右腿，左腿重复上述动作。 如需增加难度，可同时抬起左臂和右腿。右臂和左腿重复动作。$$$60$$$30$$$3$$$body-8=0$$$https://www.mayoclinic.org/-/media/kcms/gbs/patient-consumer/images/2023/08/15/19/40/core-strength-6col-2541403-009.jpg ::

[chinheki]

sports$$$单腿压腹$$$用手抵住膝盖，同时利用腹部肌肉将膝盖推向手的一侧。手臂伸直。保持这一姿势并进行三次深呼吸。 回到起始姿势，左手和左膝重复以上动作。$$$60$$$30$$$3$$$body-8=0$$$https://www.mayoclinic.org/-/media/kcms/gbs/patient-consumer/images/2023/08/15/19/30/core-strength-6col-2541403-004.jpg ::

[chinheki]

sports$$$双腿压腹$$$每次将双腿抬离地面，使膝盖和髋部弯曲成 90 度角。将双手放在膝盖上（下图）。 双手抵住膝盖，同时利用腹部肌肉将膝盖拉向双手。手臂伸直。保持这一姿势并进行三次深呼吸。$$$30$$$30$$$6$$$body-8=0$$$https://www.mayoclinic.org/-/media/kcms/gbs/patient-consumer/images/2023/08/15/19/35/core-strength-6col-2541403-006.jpg ::

[chinheki]

sports$$$双腿压腹变式$$$对侧手放在对侧膝盖上。将两只手分别放在对侧膝盖上，朝向膝盖内侧（上图）。双臂会交叉在一起。双手抵住膝盖，同时将膝盖向双手方向拉。保持姿势并进行三次深呼吸。重复以上动作。 双手放在膝盖外侧。双手放在膝盖两侧（下图）。双手将膝盖向内推。同时，将膝盖推离中心，产生阻力。保持姿势并进行三次深呼吸。重复以上动作。$$$30$$$30$$$6$$$body-8=0$$$https://www.mayoclinic.org/-/media/kcms/gbs/patient-consumer/images/2023/08/15/19/37/core-strength-6col-2541403-007.jpg ::

[chinheki]

sports$$$梨式拉伸$$$$$$20$$$10$$$6$$$body-8=0$$$https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/a8b9f39c-f00a-4e91-82e1-47063c574882jpg :: 72395328e1cfcf07df601c091b8f2ce77675341d,https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/4d0f6d89-793b-4624-89aa-efb604f4a448jpg :: b7abf96857425664b5dcebabc4008cd5f2697167

[chinheki]

sports$$$伟大拉伸$$$$$$120$$$0$$$1$$$body-10=0$$$https://images.app.goo.gl/9A58pNErAbviS7H39 :: ,https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/19f38371-6559-4ba9-9027-a59e6ce0834agif :: 67865ac09a5d998aef80fa760ac522606c2dc69a,https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/a316bcd4-9652-4d79-b1a3-6e9b69ba687fgif :: ba6ddf28e13ea19b4d975f14164a24416cc6d2fe,https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/a0c02527-1d2b-4d88-b147-3d2f60dddedagif :: 8c7d9b37d724378b28d868bd8238a322530e1753,https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/43cc87df-fdf8-4873-bd8b-594df5394ddajpeg :: 5bcb196684fff925ead0034f2df3180ef621b73f

[chinheki]

sports$$$开肩拉伸$$$$$$60$$$0$$$1$$$body-10=0$$$https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/640016cd-3b11-4e4b-b4d5-626ac8514538xingin :: 69c02c537097908036026eeb4d7a3b860e59988e

[chinheki]

sports$$$开肩2$$$$$$60$$$0$$$1$$$body-10=0$$$https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/db0c84ef-a337-4c0a-b767-d4e6cf9fd40axingin :: b341ce9ef8e2a2b59a920d971aa68e4509a4a9a0,https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/25f41820-de58-435f-bd84-d5ad5c0c2700xingin :: 92daeda8b3b3e81e891c53399df710e3ca56b61f

[chinheki]

sports$$$开肩3$$$每一轮手调整高度,反向拉伸$$$20$$$0$$$12$$$body-10=0$$$https://raw.githubusercontent.com/chinheki/image-server/main/assets/images/0e8f76e4-93b1-4493-b008-d7232e2a94a2xingin :: ae36fc61ae9223aa0281a6b8c38c29297956ed98

[chinheki]

useless