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<table cellpadding="3" cellspacing="0" width="100%" class="forumline"> <thead> <caption><table border="0" cellspacing="0" cellpadding="0" width="100%" class="forumheader"> <tr> <td align="left" valign="bottom" width="25"><img src="http://picsrv.fora.pl/AcidTechTiger/images/hdr_left.gif" width="25" height="27" alt="" /></td> <td align="center" class="forumheader-mid">Topic review</td> <td align="right" valign="bottom" width="25"><img src="http://picsrv.fora.pl/AcidTechTiger/images/hdr_right.gif" width="25" height="27" alt="" /></td> </tr></table></caption> </thead> <tbody> <tr> <th class="thCornerL" width="22%" height="26">Author</th> <th class="thCornerR">Message</th> </tr> <tr> <td width="22%" align="left" valign="top" class="row1"><span class="name"><a name=""></a><b>8mcknva4</b></span></td> <td class="row1" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://picsrv.fora.pl/AcidTechTiger/images/post_old.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Wed 16:38, 13 Apr 2011<span class="gen"> </span> Post subject: ab&#25910;&#33145;&#26426; &#35753;&#203</span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">第一式：跪姿提臀 <br />身体往前匍匐状，呈跪姿，前臂与上臂呈90度直角。注意：保持背部水平、缩小腹，腰部不要往下掉。单角往上提，单角往上提，大小腿维持90度直角，感觉臀部与大腿的肌肉夹紧之后，脚掌继而往上提5公分、再放下，往上提、再放下。持续10-15次后,<a href="http://www.ok33933.com" target="_blank">健尔马足疗机</a>，休息，换脚进行。重复三到四组双脚轮回。另外要注意的是，此动作不适于膝关节有毛病者。 <br />第二式：躺式缩臀 <br />采平躺姿势，用上背支撑身体，两手平放两旁保持平衡。先缩小腹，两片臀部用力往内夹紧、往上推高、推10-15次后休息，然后重复三到四组动作,<a href="http://www.dazgw.com" target="_blank">璐瑶足浴盆官网</a>。此运动可强化臀大肌，有良好的提臀效果。 <br />第三式：蹲式紧臀 <br />双脚打开与肩同宽，膝关节微蹲，但膝盖不能超过脚尖(否则膝部韧带容易拉伤)，用脚部力量往下往后蹲，至身体与大腿呈45度，停往，再起身,<a href="http://www.dsgw978.com" target="_blank">健尔马足疗机</a>，多做几次。注意勿用腰部往下压，肚子不要跑出来。 <br />第四式：踢腿提臀 <br />双脚打开与肩同宽，膝关节微蹲，同样的，膝盖不要超过脚尖。接着先起一脚向后预备作后踢动作,<a href="http://www.ak7377.com" target="_blank">ab收腹机</a>，记住踏于地面的另一脚微弯，缩小腹，脚跟提起后踢约10公分,<a href="http://www.tv9930.com" target="_blank">健尔马足疗机</a>，重复10-15次后换脚，做三至四组双脚轮回即可。</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" class="spaceRow"><img src="http://picsrv.fora.pl/AcidTechTiger/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> </tbody> </table>
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