內幕人: 动作

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<div class="separator" style="clear: both; text-align: center;"><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15.5px; line-height: 25px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiI5LwPR5wORK6vXdimJBH2LYCV9k62i_iyKAPdJf76oCdLqF63hHKXR7CwHhrFgSJJYpHvOWO5Nu3oEsh57lTJrUPsZw5gYSmyyOJMxzCCJ5Tq0FO1pXxNYmHFEpYeQBwAyerUDzM-tM8/s1600/0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiI5LwPR5wORK6vXdimJBH2LYCV9k62i_iyKAPdJf76oCdLqF63hHKXR7CwHhrFgSJJYpHvOWO5Nu3oEsh57lTJrUPsZw5gYSmyyOJMxzCCJ5Tq0FO1pXxNYmHFEpYeQBwAyerUDzM-tM8/s1600/0.jpg" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><br />
<span style="color: #555555; font-size: 15.5px;"> 本套教程是以全身塑形减脂为主的训练，9组动作，根据自己能力来调节，中间若有需要可休息30-45秒。为美好身材来挑战吧！</span><br />
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<div style="color: #555555; font-size: 15.5px; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><span style="color: red;"><b>第一组、15个立卧撑</b></span></span></div><div class="separator" style="clear: both; color: #555555; font-size: 15.5px; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVPRkCsfa4b5Bf8trXyVYobeMcZH9lVG4-1zpOtbEcVFZV0BeuzSmxj3UwtbvAzvblwXRIo9hXvwFZnuSYJ0WE1DpXvc8aKj2FrQjHvN_51u30gNRNUXMpOkOdTl4efZCCzgsNcsWMqs_h/s1600/1.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVPRkCsfa4b5Bf8trXyVYobeMcZH9lVG4-1zpOtbEcVFZV0BeuzSmxj3UwtbvAzvblwXRIo9hXvwFZnuSYJ0WE1DpXvc8aKj2FrQjHvN_51u30gNRNUXMpOkOdTl4efZCCzgsNcsWMqs_h/s1600/1.gif" width="400" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><br />
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<div style="color: #555555; font-size: 15.5px; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><b><span style="color: red;">第二组、50个深蹲</span></b></span></div><div class="separator" style="clear: both; color: #555555; font-size: 15.5px; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEY27DzxQBgcfmE-muuxRLWP5kRXYRiScVd7xDUGs3LKhy_ivGVWDs4FS3hxhUGe0ppltF_6w3RA6PHCVolAMvz7yeAcvOKa6f6dBxNFFv7CfjWx6fhlNpglVNL1N6zuAbVsv9LDaP7dwn/s1600/2.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEY27DzxQBgcfmE-muuxRLWP5kRXYRiScVd7xDUGs3LKhy_ivGVWDs4FS3hxhUGe0ppltF_6w3RA6PHCVolAMvz7yeAcvOKa6f6dBxNFFv7CfjWx6fhlNpglVNL1N6zuAbVsv9LDaP7dwn/s1600/2.gif" width="400" /></a></span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><br />
<div style="color: #555555; font-size: 15.5px; text-align: center;"><b><span style="color: red;">第三组、45秒平板支撑</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15.5px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1AxLtuPCWYvJQm00CnM7kENTZp5kzWSE4kippYp3peN3oYhS1nNkvBIKls88AA8w_ZEylicooHL_MgvF3bk-iVC3LywjGNEP6gsJxeM3EjvTmVeDzX3p1niGbBYVQUActhvJT7XkqZvV7/s1600/3.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1AxLtuPCWYvJQm00CnM7kENTZp5kzWSE4kippYp3peN3oYhS1nNkvBIKls88AA8w_ZEylicooHL_MgvF3bk-iVC3LywjGNEP6gsJxeM3EjvTmVeDzX3p1niGbBYVQUActhvJT7XkqZvV7/s1600/3.gif" width="400" /></a></div><div style="text-align: center;"><script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script><br />
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</div><div style="color: #555555; font-size: 15.5px; text-align: center;"><b><span style="color: red;">第四组、100个跳跃击掌</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15.5px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS7BDjanAc64Z3u6M1gsDsuwwJmNVMntuyYT2iVRddUUQdxtGn-jjMuQak9_Pwd7WeIzJWTn7bhTf2ml-_UZtxPwus5Cvq3FzP_voMx2kSKhfWLHZHoY3JxKkwQXCxO2cpCfoA0jikNvUQ/s1600/4.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS7BDjanAc64Z3u6M1gsDsuwwJmNVMntuyYT2iVRddUUQdxtGn-jjMuQak9_Pwd7WeIzJWTn7bhTf2ml-_UZtxPwus5Cvq3FzP_voMx2kSKhfWLHZHoY3JxKkwQXCxO2cpCfoA0jikNvUQ/s1600/4.gif" width="400" /></a></div><br />
<div style="color: #555555; font-size: 15.5px; text-align: center;"><b><span style="color: red;">第五组、50个仰卧起坐</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15.5px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX_LTLhYtiGPdtwFwLjjxjDPoEkR7VwEyWk_hWnf-p6WtDSvcvFtmFtJai6JlLxm3Nejt429uxZXWkzMCBCVpBMHto9S5_haMcojewt6xEq4pHBiQuTv-Blj-zIc_4mT6wald9k0UX1QRe/s1600/5.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX_LTLhYtiGPdtwFwLjjxjDPoEkR7VwEyWk_hWnf-p6WtDSvcvFtmFtJai6JlLxm3Nejt429uxZXWkzMCBCVpBMHto9S5_haMcojewt6xEq4pHBiQuTv-Blj-zIc_4mT6wald9k0UX1QRe/s1600/5.gif" width="400" /></a></div><br />
<div style="color: #555555; font-size: 15.5px; text-align: center;"><b><span style="color: red;">第六组、1分钟靠墙静蹲</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15.5px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDsIklW-CWjpPVK1b959BUQP3HNT-HohUiR_j1kBtnVM6BmQ5wkGyYEr2ryZ13FN2izdTOAk8Jt2ZOUdyF3Ub5hguOivzvGoSw00_kd_qzayGDntJwPTAhQD6X-A3tfa-Rh8u0qtKBW866/s1600/6.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDsIklW-CWjpPVK1b959BUQP3HNT-HohUiR_j1kBtnVM6BmQ5wkGyYEr2ryZ13FN2izdTOAk8Jt2ZOUdyF3Ub5hguOivzvGoSw00_kd_qzayGDntJwPTAhQD6X-A3tfa-Rh8u0qtKBW866/s1600/6.gif" width="400" /></a></div><div style="text-align: center;"><script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script><br />
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</div><div style="color: #555555; font-size: 15.5px; text-align: center;"><b><span style="color: red;">第七组、40个跪姿俯卧撑</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15.5px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyEly7GUBN_86hIzW1X7hLPitiP5ioNgIB76-yWUj3S0rNN2gDgvK7oC0R58R-ciuEU7N3EDgtF7HnRCPJKHUGFjHFmVNS8yD2jgxgHiJhScd9rpHHDzEMQHMFWBXTA4064J1-5zdzIIvO/s1600/7.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyEly7GUBN_86hIzW1X7hLPitiP5ioNgIB76-yWUj3S0rNN2gDgvK7oC0R58R-ciuEU7N3EDgtF7HnRCPJKHUGFjHFmVNS8yD2jgxgHiJhScd9rpHHDzEMQHMFWBXTA4064J1-5zdzIIvO/s1600/7.gif" width="400" /></a></div><br />
<div style="color: #555555; font-size: 15.5px; text-align: center;"><b><span style="color: red;">第八组、35个跳跃箭步蹲</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15.5px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuXRzM3d_6dKHYVuqi-5D_SVxpDTqBm-mERZmPsVQM742bZ4TkykYIrXszMAy-CGzchP3F2rhP2Cu_iwlc-pI6FlUkwMmAlbm7O4uPpwgqTbTTQGNM2bTnmf6b8e5w0zlzSvrh-D9lHGRz/s1600/8.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuXRzM3d_6dKHYVuqi-5D_SVxpDTqBm-mERZmPsVQM742bZ4TkykYIrXszMAy-CGzchP3F2rhP2Cu_iwlc-pI6FlUkwMmAlbm7O4uPpwgqTbTTQGNM2bTnmf6b8e5w0zlzSvrh-D9lHGRz/s1600/8.gif" width="400" /></a></div><br />
<div style="color: #555555; font-size: 15.5px; text-align: center;"><b><span style="color: red;">第九组、30秒高抬腿</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15.5px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVVpuQng3DjQ8usDgUohUgqlCnZTiMYRxODz9oik9ABZn6oe1edTN5sqOP_QIh_8QJhnyEwi1EAo61pM8DaqiDYhNfSWOdtC3ANPoGGOcsWSV_JuA4KLvD0LbJ_iZ2yx34dbi40xa9pU06/s1600/9.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVVpuQng3DjQ8usDgUohUgqlCnZTiMYRxODz9oik9ABZn6oe1edTN5sqOP_QIh_8QJhnyEwi1EAo61pM8DaqiDYhNfSWOdtC3ANPoGGOcsWSV_JuA4KLvD0LbJ_iZ2yx34dbi40xa9pU06/s1600/9.gif" width="400" /></a></div><br />
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每天15分钟，3个月后你是健身教练的好身材

本套教程是以全身塑形减脂为主的训练，9组动作，根据自己能力来调节，中间若有需要可休息30-45秒。为美好身材来挑战吧！第一组、15个立卧撑第二组、50个深蹲第三组、45秒平板支撑第四组、100个跳跃击掌第五组、50个仰卧起坐第六组、1分...