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9 \u5206\u9418\u904b\u52d5\u4e86\u55ce\uff1f<\/p>\n\n\n\n<p>\u6211\u5011\u7684\u8ff7\u4f60\u8ab2\u7a0b\u5305\u62ec\u4e09\u7a2e\u4e0d\u540c\u7684\u4ef0\u81e5\u8d77\u5750\u65b9\u5f0f\u3002\u60a8\u6240\u9700\u8981\u7684\u53ea\u662f\u4e00\u5f35\u588a\u5b50\u548c\u4e00\u500b\u53ef\u4ee5\u514d\u8cbb\u4e0b\u8f09\u7684\u300c\u9593\u6b47\u8a13\u7df4\u300d\u61c9\u7528\u7a0b\u5f0f\u3002\u8a2d\u5b9a 9 \u7d44\u7df4\u7fd2\u7684\u7bc0\u594f\uff0c\u6bcf\u7d44 30 \u79d2\u958b\u555f\uff0c20 \u79d2\u95dc\u9589\uff08\u6211\u5011\u5c07\u9032\u884c 3 \u7d44\u7df4\u7fd2\uff0c\u7136\u5f8c\u91cd\u8907\u7b2c\u4e8c\u6b21\u548c\u7b2c\u4e09\u6b21\uff09\u3002\u958b\u59cb\u5427\uff01<br>\u7df4\u7fd2\u4e00\uff1a\u4ef0\u81e5\u8d77\u5750\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.ibsaderma.hk\/wp-content\/uploads\/2020\/12\/crunch-1024x576.jpg\" alt=\"1\/6 Sit  up\" class=\"wp-image-4680\" srcset=\"https:\/\/www.ibsaderma.hk\/wp-content\/uploads\/2020\/12\/crunch-1024x576.jpg 1024w, https:\/\/www.ibsaderma.hk\/wp-content\/uploads\/2020\/12\/crunch-300x169.jpg 300w, https:\/\/www.ibsaderma.hk\/wp-content\/uploads\/2020\/12\/crunch-768x432.jpg 768w, https:\/\/www.ibsaderma.hk\/wp-content\/uploads\/2020\/12\/crunch-1536x864.jpg 1536w, https:\/\/www.ibsaderma.hk\/wp-content\/uploads\/2020\/12\/crunch.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u8d77\u59cb\u59ff\u52e2\uff1a\u4ef0\u8eba\u5728\u588a\u5b50\u4e0a\uff0c\u80cc\u90e8\u5e73\u653e\uff0c\u80a9\u8180\u653e\u9b06\u3002\u5f4e\u66f2\u819d\u84cb\uff0c\u4f7f\u5c0f\u817f\u548c\u5927\u817f\u4e4b\u9593\u5f62\u6210 90\u00b0 \u89d2\u3002\u5c07\u96d9\u8173\u653e\u5728\u5730\u677f\u4e0a\uff0c\u6574\u500b\u8173\u5e95\u63a5\u89f8\u5730\u9762\u3002<\/li>\n\n\n\n<li>\u96d9\u624b\u4f38\u5230\u9838\u5f8c\uff0c\u624b\u8098\u5411\u5916\u3002 \uff08\u66f4\u7c21\u55ae\u7684\u65b9\u6cd5\u662f\u5c07\u96d9\u624b\u653e\u5728\u592a\u967d\u7a74\u6216\u4ea4\u53c9\u653e\u5728\u80f8\u524d\u3002\uff09<\/li>\n\n\n\n<li>\u6536\u7e2e\u8179\u90e8\uff0c\u5c07\u8ec0\u5e79\u62ac\u9ad8\u7d04 30\u00b0\uff0c\u4f7f\u80a9\u8180\u96e2\u958b\u5730\u677f\u3002\u4fdd\u6301\u9019\u500b\u59ff\u52e2\uff0c\u96c6\u4e2d\u8a3b\u610f\u529b\u65bc\u6838\u5fc3\u90e8\u4f4d\uff0c\u6301\u7e8c\u5169\u79d2\u9418\uff0c\u7136\u5f8c\u547c\u51fa\u7a7a\u6c23\u3002<\/li>\n\n\n\n<li>\u5438\u6c23\uff0c\u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u6d89\u53ca\u7684\u808c\u8089\uff1a\u8179\u76f4\u808c\u3001\u8179\u5167\u659c\u808c\u548c\u8179\u5916\u659c\u808c\u53c3\u8207\u810a\u690e\u7684\u5c48\u66f2\u3002\u7528\u529b\u547c\u6c23\u6642\uff0c\u8179\u6a6b\u808c\u53d7\u5230\u523a\u6fc0\u3002<br>\u7df4\u7fd2 2\uff1a\u53cd\u5411\u6372\u8179\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.ibsaderma.hk\/wp-content\/uploads\/2020\/12\/reverse-crunch-1024x683.jpg\" alt=\"2\/6 reverse crunch\" class=\"wp-image-4684\" srcset=\"https:\/\/www.ibsaderma.hk\/wp-content\/uploads\/2020\/12\/reverse-crunch-1024x683.jpg 1024w, https:\/\/www.ibsaderma.hk\/wp-content\/uploads\/2020\/12\/reverse-crunch-300x200.jpg 300w, https:\/\/www.ibsaderma.hk\/wp-content\/uploads\/2020\/12\/reverse-crunch-768x512.jpg 768w, https:\/\/www.ibsaderma.hk\/wp-content\/uploads\/2020\/12\/reverse-crunch-1536x1024.jpg 1536w, https:\/\/www.ibsaderma.hk\/wp-content\/uploads\/2020\/12\/reverse-crunch.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u8d77\u59cb\u59ff\u52e2\uff1a\u8207\u4ef0\u81e5\u8d77\u5750\u76f8\u540c\u3002<\/li>\n\n\n\n<li>\u4fdd\u6301\u624b\u81c2\u8207\u8ec0\u5e79\u5e73\u884c\uff0c\u624b\u638c\u653e\u5728\u5730\u677f\u4e0a\uff0c\u6216\u66f4\u7c21\u55ae\u7684\u65b9\u6cd5\u662f\u5c07\u624b\u81c2\u653e\u5728\u81c0\u90e8\u4e0b\u65b9\u3002<\/li>\n\n\n\n<li>\u4e0d\u8981\u50cf\u4ef0\u81e5\u8d77\u5750\u90a3\u6a23\u5c07\u8ec0\u5e79\u5411\u817f\u90e8\u9760\u650f\uff0c\u800c\u662f\u505a\u76f8\u53cd\u7684\u52d5\u4f5c\u3002\u6536\u7e2e\u8179\u90e8\uff0c\u62ac\u8d77\u9aa8\u76c6\uff0c\u5c07\u819d\u84cb\u5411\u80f8\u90e8\u9760\u650f\uff0c\u76f4\u5230\u81c0\u90e8\u62ac\u96e2\u5730\u9762\u3002\u547c\u3002<\/li>\n\n\n\n<li>\u4e00\u65e6\u9054\u5230\u6700\u5927\u6536\u7e2e\u9ede\uff0c\u6162\u6162\u653e\u4f4e\u9aa8\u76c6\u4e26\u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\uff0c\u5438\u6c23\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u6d89\u53ca\u7684\u808c\u8089\uff1a\u4e3b\u8981\u6d89\u53ca\u7684\u808c\u8089\u662f\u8179\u76f4\u808c\uff08\u4f7f\u8170\u90e8\u5c48\u66f2\uff09\u3001\u8179\u659c\u808c\uff08\u9632\u6b62\u817f\u90e8\u6a6b\u5411\u904b\u52d5\uff09\u548c\u6a6b\u808c\uff08\u7a69\u5b9a\u6574\u500b\u904b\u52d5\u4e26\u5141\u8a31\u8179\u90e8\u5b8c\u5168\u58d3\u7e2e\uff09\u3002<br>\u7df4\u7fd2 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