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The first set: 1:Regulate the pedal's high and low position 2:Regulate the high and low position that take care of of 泡 cotton 3:The appropriate 砝 code of choice uses to put the 销 to fix 4:Sit on the mat, make the hip joint right lack of impartiality the round to revolve the center, and like to protect to take is, double the feet 勾 live the feet to step the 勾 feet the tube 5:Carry on the back to depend on the 泡 cotton to backward press ( inhale)6:Then pine return( shout the spirit), again and again proceeds. 锻炼 muscle 1:骶棘 muscle 2:Hip muscle 3:Two head muscle 4:Half 腱 muscle 5:Half 膜 muscle The second set: 1: 砝 code for mat regulating the fit high degree, choosing the appropriate quantity, counteract to put the 销 to fix. 2:Sit on the mat, two mats are on the elbow mat, hands choke up to stop. 3:Make an effort the 绕 elbow the 弯 to raise the small arm, and make the 砝 code rise, grind to a stop two second ( inhale)4:Slowly restores ( shout the spirit)5:Repetition this act 8-12 times. 锻炼 muscle: 1:肱 muscle 2:肱 two head muscle |
