??璧封?????┿??????????娉???锛???璁镐?灏?????绁??????╁?浼?蹇?涓?绗???杩?骞堕??娓告????瀹??圭????ヨ?瀹?锛??????╁?浠??浜??抽工?ｇ???广???靛?ㄤ????疯?瑙??插?诲?????块?ㄥ?ㄤ???涓?绉????ㄦ??汇???抽工锛?浣?涓虹????浠?瀹跺?鸿韩???板??绱?瑙??诧??舵????椋??奸??歌??杩???锛?灏ゅ?舵???ㄦ?藉???浜????芥??杩?琛??????诲?绘?讹??ｅ???跨???ㄤ?骞?搴︺????搴︿互??娴???搴︼??戒豢浣?甯︾??涓??″???娆○????????????锛?璁╀汉???冲?伴?ｄ??ヨ?????ョ?????茬?????哄?ㄤ汉????????姊︺??
????姊︾??????娉???浣??板?ㄥ?惰?藉??垫椿?扮┛????浜???绉??烘?????璁烘??揩??濂?璺???璺宠?锛?杩????ㄥ?抽???跺?昏涪?衡??椋?韪⑩??锛??藉??板?轰?绉?瓒?涔?瀵诲父?????蜂??????????抽工???????┿??????????娉???锛???浣??板?ㄥス?烘???剁??杩??俱??韬??涓???杞荤??锛?浠ュ???ｄ豢浣??芥??瑁?绌洪?寸???????诲?汇??
涓轰?浼?灏??抽工???ㄤ?涓?????姊﹁??绯昏捣?ワ?杩?涓昏?婧?浜?浠ヤ???涓??归???
?ㄤ???????浜虹被????涓??宠薄????????姊︾??璁惧???韩灏卞??婊′?绉?骞讳?绔ヨ叮锛?浠????ㄤ?甯稿父绐??寸?╃??瀹?寰?锛?甯︽??澶稿?????ュ???ф???????抽工?ㄦ父??涓???涓?浜??ㄤ?锛?灏ゅ?舵???????诲?汇?????夸互????浜??规????界?????撅??舵???搴︺??骞?搴︿互?????寸??????锛??芥?惧??煎???涓?瀵诲父??锛?浠夸????ヤ?浠?????????锛??惧??㈠??瀹???甯︽??瓒??板????宠薄??
杩?绉?????浜虹被??????璋??т???????锛??板ソ涓?????姊﹂?ｇ???浠?涔??借?藉???扳????璁惧?涓?璋???????
??韪⑩??????璞′?瀹??ㄦ?с??????姊︽??缁??哥???ㄤ?涔?涓????浜???椋?韪⑩??锛??界?舵父??涓??抽工???诲?绘?瑰?骞堕??瀹??ㄤ?璧?韪㈠?伙?浣??ㄥス娴?????杩????????介???捐?绋?涓???块?ㄧ????????韫??般?????跨??ㄤ????????翠????绘????瑙?瑙?琛ㄧ?板??????瑕?缁????ㄥ????杩?浜??ㄤ??卞???ラ???轰?绉???涓???韪㈤?涓???????纾?绀存??匡?璁╀汉瑙?寰?濂圭?????垮氨??ス??寮哄ぇ??姝﹀?ㄤ?涓???
涓?绉?????涓????遍福涓?浜?娆″??浣????????┿????????浣?涓洪??″?ㄧ????缁??稿?ㄦ极褰㈣薄锛??跺??瀛???韩灏辨?胯浇?????颁汉??绔ュ勾??蹇?涓?????杩??ャ???╁?浠??ㄢ?????┿??????????娉????ュ舰瀹圭?抽工锛??㈡???绉?瀵规父??瑙??插?ㄤ?璁捐???璧?璧?锛?涔????绉???瓒ｇ??浜?娆″??浣?锛?瀹?璁╂父????韩?村?疯叮?虫?у??璇?棰??с??
杩?绉?姣??伙?瓒????瓒?浜?璇??????纰?锛??ㄤ?绉???婊℃?宠薄?????瑰?锛?绮惧???版?????颁??抽工?ㄤ???绮鹃???
??瑙ｄ??????┿??????????娉??????稿?锛???浠?氨??互灏??舵??瑙ｄ负??涓??抽??????ヨ?缁?瑕?绱?锛??稿?绋冲??с??????????娴???搴︺????璋??т互?????ф?с??灏卞??????姊﹂??瑕?渚?????绉?绁?濂????锋???藉??扮??浼间????界??浠诲?′??凤??抽工寮哄ぇ??????娉???涔???瑕???瀹????虹?璁???ユ??????
?稿?绋冲??э?杩????涓??ㄤ????虹???ャ???抽工?ㄦ?藉?蹇????诲?诲??韬???讹???瑕???寮虹???稿??????ョǔ瀹?韬??锛?淇?璇??ㄤ???绮惧??搴﹀??涓????ㄣ??寮哄ぇ???稿???缇よ?藉?杩??ヤ?涓????灏??????????颁??伴??????板?烘???癸????朵??藉?ㄩ???杩??ㄤ腑淇???韬????骞宠 ????????锛??????┿??????????娉???涔???浠ヤ护浜哄?拌薄娣卞?伙?寰?澶х?搴︿??ㄤ??剁???寸??????????
??璁烘??捣璺炽??韫??梆??¤????鸿?匡??介??瑕??ㄦ???????堕?村??璋??ㄥ?ㄨ韩??????锛?浜х??寮哄ぇ???插?诲????杩?娑????拌?块?ㄨ??????蹇????剁缉?藉??锛?浠ュ??绁?缁?瀵硅????????ユ??浠や?杈炬??????娴???搴︿???璋??э??抽工???ㄤ?杩?璐??瀵?????濂???锛?杩?涓????????????????锛?????韩浣???涓??ㄤ???璋?杩?浣???缁?????
浠???蹇?杞?Щ???拌?瑰????锛??拌?块?ㄦ??捣?????????跺??锛??翠釜杩?绋?濡?琛?浜?娴?姘淬??杩?绉?娴????ч??瑕?澶ц??涓?韬????榛?濂?????锛?浠ュ???挎????璁???ュ舰??????璁板??????ф?э??村ぇ???ㄤ?骞?搴﹀?寰????崇???村己??????杈??哄???村揩????搴︺???抽工??涓?浜?楂??惧害?ㄤ?锛?姣?濡?澶у?搴︾??韪㈣?裤????浆锛??界?涓?寮???ソ?????ф?с??
??ソ?????ф?т?浠??藉????ㄤ?????ュ?搴︼?杩??芥????棰??茶??ㄦ??浼ゃ??
浜?瑙ｄ?杩?浜?????瑕?绱?锛???浠?氨?芥?存????瀵规?у?板?烩??缁?涔????抽工????モ?????┿??????????娉?????杩?骞堕??????瑕??绘ā浠挎父??涓????ㄤ?锛????????杩?涓?绯诲????浣??借?缁?锛??ユ??????浠?韩浣??ㄧ?板?涓????稿?宠?藉??锛?浠????ㄧ簿绁?灞?????烩??涔?寰???杩?绉?绮鹃???杩????绉?灏?娓告??浣?楠?涓?瀹???杩??ㄨ?缁??哥???????瓒ｅ????璇?锛??ㄥ?ㄩ??杩?绉?瀛︾??璁???规?锛?璁╂??浠??磋?界??瑙ｅ??娆ｈ??抽工???圭??榄?????
??浜?瀵光?????┿??????????娉????稿?瑕?绱?????瑙ｏ??ヤ??ョ???抽??氨???浣?灏?杩?浜???璁鸿浆??涓哄?????璁????璁颁?锛?杩?骞堕??瑕?姹?浣???涓轰???涓?涓?????ヨ??ㄥ??锛???????杩?涓?浜?绠?????琛????规?锛?????浣???韬??绱?璐??璁╀??ㄧ?╂父???惰?芥?存??浠ｅ?ユ??锛??磋?戒?浼??扮?抽工?ㄤ???绮惧?涔?澶???
?ㄨ?琛?浠讳?澶??????ㄤ?涔???锛?寮哄ぇ???稿????虹???娌℃??绋冲?虹???板?猴?楂?妤间究??浠?璋?璧枫??
骞虫?挎????锛?Plank锛?锛?杩????荤?兼?稿???缇ょ??缁??稿?ㄤ???淇???韬????涓??＄?寸嚎锛??ㄥ????????灏?????????????????30绉???????锛?寰??娓?杩???娉ㄦ???剁揣?归?ㄥ????????垮??濉??版????????淇?缃???浆浣?锛?RussianTwist锛?锛???濮匡?????寰?井绂诲?帮?涓???韬??ュ井???撅????????????????╋?宸﹀?宠浆?ㄨ函骞层??
杩??芥?????荤?艰?规????锛?澧?寮鸿?伴?ㄦ??杞???????绋冲??с??楦???寮?锛?Bird-Dog锛?锛?杩????涓???甯稿ソ???ㄤ?锛???互???堕?荤?兼?稿?绋冲??у??韬????璋??с?????㈢???帮????朵几?哄?渚х???????匡?淇???韬??骞崇ǔ锛?涓????ㄣ??
娣辫共锛?Squat锛?锛?杩????荤?艰?块??????翠????????????ㄤ???娉ㄦ??涓?韫叉?惰????涓?瑕?瓒?杩???灏?锛?淇??????ㄦ?虹?淬????互浠?寰???娣辫共寮?濮?锛???娓?澧???璐?????寮?姝ワ?Lunge锛?锛?????寮?姝ラ?借?芥?????荤?煎???垮??????骞宠 ????楂??宠?????垫椿?с????妗ワ?GluteBridge锛?锛?杩????涓????琚?拷瑙?浣????堕??瑕????ㄤ?锛??藉?婵?娲昏???ㄨ????锛?杩?????????杈??虹????瑕?婧?娉???
???跨?绔?锛?灏?璇????跨?绔?锛?淇???骞宠 ????互?ㄦ??虹?涓?杩?琛?涓?浜?灏?骞?搴︾???块?ㄦ????????????肩?绔?锛??????撮??惧害??骞宠 ???缁?锛?濡??????′欢锛??ㄥ钩琛″???杩?琛?娣辫共??寮?姝ョ??ㄤ?锛??芥??澶у?版????韬????骞宠 ?藉?????????瑙???
?ㄥ?虹?绋冲?哄??锛???浠???瑕?杩?涓?姝ユ???????????????ф?э?骞跺?濮??虫敞?ㄤ???娴????с??
璺宠?璁??锛?Plyometrics锛?锛????扮旱璺筹?灏藉???介??板??涓?璺筹??藉?版?跺???缂??层??绠卞?璺筹?BoxJump锛?锛?璺充?涓?瀹?楂?搴︾??绠卞?锛??藉?版?惰????寮??诧??跺??涓??ャ??寮???璺筹?JumpingJacks锛?锛??界?剁??????锛?浣??芥??????楂?蹇???锛?骞堕?荤?煎?ㄨ韩??璋?涓???????
蹇???娣辫共/寮?姝ワ?浠ユ?村揩????搴﹀???娣辫共??寮?姝ュ?ㄤ?锛?寮鸿????村??????
??????浼革??ㄨ??ㄥ??杩?琛??块???澶ц?垮??渚ю???????渚с??灏??裤??楂?灞???锛?????????浼革?淇???姣?涓???浼稿?ㄤ?20-30绉????ㄦ????浼革??ㄨ??ㄥ??杩?琛?锛?濡??块?ㄥ???????ㄣ???????楂????跨?锛?涓烘?ヤ??ョ??璁????濂藉??澶?????浼芥????????锛?杩?浜?缁?涔?瀵规?????翠????ф?с???稿???????韬???у?跺????甯告??????
妯′豢涓???瑙ｏ?浠?缁?瑙?瀵??抽工?ㄦ父??涓????ㄤ?锛?灏?璇??ㄥ??ㄧ?????涓?锛???瑙ｅ?ㄤ?骞舵ā浠裤??渚?濡?锛???互??缁?涔?涓?涓?ぇ骞?搴︾?????垮?ㄤ?锛??跺??灏?璇?杩??ュ?拌涪?跨????姝ュ????????韫???姝︽????绱?锛?瀛︿?涓?浜??虹?????韫??ㄤ?锛?濡????剧???块?ㄥ?ㄤ?锛???姝︽???璺??瀹?浠??芥??澶у?伴?荤?艰韩浣????у?跺??????璋??у????濂?????
??棣?涓?璋??达?濡??????′欢锛???互褰??惰??繁??缁?涔?杩?绋?锛?瑙?瀵??ㄤ????︽????????︽??涓?蹇?瑕????????骞惰?琛?璋??淬??
?????┿??????????娉???涓?浠?浠???韩浣?????宸э??存???绉?绮剧???浣??般??瀹??????瀵瑰?ㄤ???绮惧?????с??瀵瑰???????????ц????浠ュ??涓?绉?椋??搞???靛?ㄧ????浠?姘?????
涓?娉ㄤ???蹇碉??ㄨ?缁??讹?灏?娉ㄦ????楂?搴﹂??涓??ㄧ????????缇や?锛???????????浼?????韬??????璋????宠薄??繁灏辨???抽工锛??ユ???ｇ?瓒??＄???????????枫????濂???涓??靛?锛?灏?璇??ㄨ?缁?涓????ヨ??濂?????渚?濡?锛??ㄥ???涓?绯诲???ㄤ??讹??宠薄??涓??充?锛?璁╁?ㄤ?涓??充????????稿?????????涓????撅??抽工???ㄤ?涓??甯︾??涓?绉??????????俱??
?ㄨ?缁??讹?灏??ュ父??????????缁???杩??ㄤ?瀹ｆ??烘?ワ?璁╄?缁?杩?绋???寰??村????蹇???
寰??娓?杩?锛?浠讳?璁???借?浠??虹?寮?濮?锛????挎?ヤ?姹???锛?浠ュ????浼ゃ???惧??韩浣?锛?濡??????扮?肩??锛?绔??冲??姝㈣?缁?锛?骞朵???????涔?浠ユ??锛?韬??绱?璐ㄧ????????瑕??堕?村????????灏?杩?浜?璁?????ヤ????ュ父??娲讳腑锛?????姣?澶╁????5-30????锛?涔??界???版?捐??????????瀹??ㄧ?涓?锛??ㄨ?琛?浠讳?缁?涔??讹?璇峰?″?娉ㄦ???ㄥ?寸?????瀹???????╁???????哄?板??瑁?澶???
??杩?浠ヤ?涓?涓??舵???璁??锛?浣?骞堕??????瑕?瀛︿???椋?琛?韪⑩????????娆″???┾??锛???????杩?瀵硅韩浣???椤圭?璐ㄧ??????锛??绘繁?荤??瑙ｅ??浣?楠??抽工?????┿??????????娉??????村????绮鹃??????ｇ?????涓?缇?????缁???锛??ｇ?杩??蜂??靛?ㄧ??浜ょ???褰?浣?涓?娆″?ㄦ父??涓???浣??抽工?讹???璁镐??村??寰?蹇?搴???锛??村??浣?浼??板ス?ｇ???圭??榄???锛?杩?涓?浠?????轰??界???荤?硷??存???娆′?娓告??瑙??茬簿绁?灞??㈢??娣卞害瀵硅???
涓?ぎ缃?淇″??杩?娉???涓???俊??妇?ヤ腑蹇?|璇??告?舵?ョ?涓炬?ヤ腑蹇?
