跳绳一个月，肚子变小了，背也薄了
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| MP4 | N/A | 480P | Download |
| MP4 | N/A | 360P | Download |
| AUDIO | |||
| MP4 | N/A | mp4a.40.2 | Download |
| MP4 | N/A | mp4a.40.5 | Download |
| MP4 | N/A | mp4a.40.2 | Download |
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以下5个动作薄背瘦肚子，记住，保持核心稳定很重要，配合鼻吸口呼，效果加倍喔🎯
✅今日：肩+腰
1️⃣原地跳绳｜1min
2️⃣平举开合｜30s
3️⃣原地跳绳｜1min
4️⃣并肘开合｜30s
5️⃣原地跳绳｜1min
6️⃣提膝转体｜30s
7️⃣原地跳绳｜1min
8️⃣胯下击掌｜30s
9️⃣原地跳绳｜1min
🔟抬腿扣膝｜30s
✅1-4组
✅组间休息1min
✅今日：肩+腰
1️⃣原地跳绳｜1min
2️⃣平举开合｜30s
3️⃣原地跳绳｜1min
4️⃣并肘开合｜30s
5️⃣原地跳绳｜1min
6️⃣提膝转体｜30s
7️⃣原地跳绳｜1min
8️⃣胯下击掌｜30s
9️⃣原地跳绳｜1min
🔟抬腿扣膝｜30s
✅1-4组
✅组间休息1min
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