2022-06-17 14:48:34 +08:00
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---
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2022-06-20 10:37:27 +08:00
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id: 下肢训练
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title: 下肢训练
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2022-06-17 14:48:34 +08:00
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sidebar_position: 4
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data: 2022年06月16日
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---
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## 深蹲
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### 动作要领
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1、收紧腹部，臀部紧张
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2、腰背平直
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3、大腿与地面保持平衡
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### 肌肉示意图
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## 窄距深蹲
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### 动作要领
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1、挺胸收腹，收紧臀部
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2、脚尖与膝盖保持同一方向
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### 肌肉示意图
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## 宽距深蹲
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### 动作要领
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1、挺胸收腹，收紧臀部
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1、脚尖与膝盖保持同一方向
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### 肌肉示意图
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## 提踵
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### 动作要领
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1、小腿持续紧张
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2、在最高点停留顶峰收缩
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### 肌肉示意图
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