或站或坐，或侧或卧，全部的美丽抽象为一条细腻光滑的曲线，再弥散开去，及腰及臀，由此具体的美化为诗意的幻想，而这幻想又凝聚于那弯曲的线影…
你猜，这是对于身体哪个部位的描述？
没错，就是背部，而那条细腻光滑的曲线就是能让万千男人为之倾倒的脊柱沟！
3月不努力，45678月徒伤悲。咱不能眼看着别人穿漂亮的性感小吊带，露背露腰的裙子眼馋不是？而你肯定也不想被别人用虎背熊腰这个词来形容你吧，所以，本期咕咚学院就来为你支招美背蝴蝶骨养成计划啦，快快↓（戳）↓（视）↓（频）打卡动起来，包你整体气质up up up！
看到此文的男同胞们也不要吝啬你的流量，动动大拇指分享给你爱的她吧~
</p><div class="tieba-inline-style-30"> </div>
<p class="tieba-inline-style-31">
<span class="tieba-inline-style-32"><span class="tieba-inline-style-33">（点击↑↑↑图片查看视频，建议</span><span class="tieba-inline-style-34"><span class="tieba-inline-style-35">在</span>wifi<span class="tieba-inline-style-36">下查看！</span></span><span class="tieba-inline-style-37">）</span></span>
</p>
<p class="tieba-inline-style-38">
<a><img src="https://imageads.codoon.com/backend/0901bfe2-0278-11e7-ba16-015aa2409590.jpg" class="tieba-inline-style-39"></a><span class="tieba-inline-style-40"><br></span>
</p>
<p class="tieba-inline-style-41">
<br>
</p>
<section class="_135editor tieba-inline-style-42" data-tools="135编辑器" data-id="89013">
<section>
<section class="tieba-inline-style-43">
<section class="135brush tieba-inline-style-44" data-brushtype="text">
<span class="tieba-inline-style-45">课程功效</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-46">
<span class="tieba-inline-style-47"></span>
</p>
<p><span class="tieba-inline-style-48"><br></span></p><p>
<span class="tieba-inline-style-49">本期训练旨在矫正驼背习惯、改善背型，同时教你练出性感脊柱沟和蝴蝶骨。</span>
</p>
<p class="tieba-inline-style-50">
<br>
</p>
<section class="_135editor tieba-inline-style-51" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-52">
<section class="tieba-inline-style-53">
<section class="135brush tieba-inline-style-54" data-brushtype="text">
<span class="tieba-inline-style-55">当前难度</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-56">
<br>
</p>
<p class="tieba-inline-style-57">
<span class="tieba-inline-style-58">入门级，零基础人群即可训练。</span>
</p>
<p class="tieba-inline-style-59">
<br>
</p>
<section class="_135editor tieba-inline-style-60" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-61">
<section class="tieba-inline-style-62">
<section class="135brush tieba-inline-style-63" data-brushtype="text">
<span class="tieba-inline-style-64">训练说明</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-65">
<br>
</p>
<p>
<strong><span class="tieba-inline-style-66">时间<span class="tieba-inline-style-67">：</span></span></strong><span class="tieba-inline-style-68"><span class="tieba-inline-style-69"></span>5—10 分钟</span>
</p>
<p>
<strong><span class="tieba-inline-style-70">训练目标：</span></strong><span class="tieba-inline-style-71">背部</span>
</p>
<p>
<strong><span class="tieba-inline-style-72">热身：</span></strong><span class="tieba-inline-style-73">动态热身</span>
</p>
<p>
<strong><span class="tieba-inline-style-74">训练：</span></strong></p><p>
</p>
<p>
<span class="tieba-inline-style-75">·俯身挺身</span><span class="tieba-inline-style-76"> 12*3组</span>
</p>
<section class="_135editor tieba-inline-style-77" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-78">
<section class="tieba-inline-style-79">
<section class="tieba-inline-style-80"></section>
<section class="tieba-inline-style-81"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-82">
<section class="135brush tieba-inline-style-83">
<p class="tieba-inline-style-84">
<span class="tieba-inline-style-85">Tips：1、保持头颈部中立</span><br>
</p>
<p class="tieba-inline-style-86">
<span class="tieba-inline-style-87"> 2、切勿含胸圆肩</span>
</p>
<p class="tieba-inline-style-88">
<span class="tieba-inline-style-89"> 3、呼吸均匀勿憋气，用力时吐气</span>
</p>
</section>
</section>
<section class="tieba-inline-style-90">
<section class="tieba-inline-style-91"></section>
<section class="tieba-inline-style-92"></section>
</section>
</section>
</section>
<p>
<span class="tieba-inline-style-93"><br></span>
</p>
<p>
<span class="tieba-inline-style-94">·俯身两头起</span><span class="tieba-inline-style-95"> 12*3组</span>
</p>
<section class="_135editor tieba-inline-style-96" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-97">
<section class="tieba-inline-style-98">
<section class="tieba-inline-style-99"></section>
<section class="tieba-inline-style-100"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-101">
<section class="135brush tieba-inline-style-102">
<p class="tieba-inline-style-103">
<span class="tieba-inline-style-104"> Tips：1、保持头颈部中立</span><br>
</p>
<p class="tieba-inline-style-105">
<span class="tieba-inline-style-106"> 2、手臂贴紧耳际</span>
</p>
<p class="tieba-inline-style-107">
<span class="tieba-inline-style-108"> 3、手臂和脚尖朝两个方向延展</span>
</p>
</section>
</section>
<section class="tieba-inline-style-109">
<section class="tieba-inline-style-110"></section>
<section class="tieba-inline-style-111"></section>
</section>
</section>
</section>
<p>
<br>
</p>
<p>
·<span class="tieba-inline-style-112">支撑交替单手划船 15*3组</span><span class="tieba-inline-style-113"> </span>
</p>
<section class="_135editor tieba-inline-style-114" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-115">
<section class="tieba-inline-style-116">
<section class="tieba-inline-style-117"></section>
<section class="tieba-inline-style-118"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-119">
<section class="135brush tieba-inline-style-120">
<p class="tieba-inline-style-121">
<span class="tieba-inline-style-122">Tips：1、保持腹部收紧，身体呈板式</span><br>
</p>
<p class="tieba-inline-style-123">
<span class="tieba-inline-style-124"> 2、单臂划船时大臂夹紧身体</span>
</p>
<p class="tieba-inline-style-125">
<span class="tieba-inline-style-126"> 3、支撑手臂五指分开，肘关节不锁死</span>
</p>
</section>
</section>
<section class="tieba-inline-style-127">
<section class="tieba-inline-style-128"></section>
<section class="tieba-inline-style-129"></section>
</section>
</section>
</section>
<p>
<span class="tieba-inline-style-130"> </span>
</p>
<p>
<span class="tieba-inline-style-131">·俯身夹背 15*3组</span>
</p>
<section class="_135editor tieba-inline-style-132" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-133">
<section class="tieba-inline-style-134">
<section class="tieba-inline-style-135"></section>
<section class="tieba-inline-style-136"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-137">
<section class="135brush tieba-inline-style-138">
<p class="tieba-inline-style-139">
<span class="tieba-inline-style-140">Tips：1、保持头颈部中立位</span><br>
</p>
<p class="tieba-inline-style-141">
<span class="tieba-inline-style-142"> 2、肩胛骨回缩</span>
</p>
<p class="tieba-inline-style-143">
<span class="tieba-inline-style-144"> 3、手掌始终贴紧裤缝</span>
</p>
</section>
</section>
<section class="tieba-inline-style-145">
<section class="tieba-inline-style-146"></section>
<section class="tieba-inline-style-147"></section>
</section>
</section>
</section>
<p>
<span class="tieba-inline-style-148"> </span>
</p>
<p>
<span class="tieba-inline-style-149">·放松：静态伸展</span><span class="tieba-inline-style-150"> </span>
</p>
<section class="_135editor tieba-inline-style-151" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-152">
<section class="tieba-inline-style-153">
<section class="tieba-inline-style-154"></section>
<section class="tieba-inline-style-155"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-156">
<section class="135brush tieba-inline-style-157">
<p>
<span class="tieba-inline-style-158">Tips：伸展时含胸，撑开背部</span>
</p>
</section>
</section>
<section class="tieba-inline-style-159">
<section class="tieba-inline-style-160"></section>
<section class="tieba-inline-style-161"></section>
</section>
</section>
</section>
<p>
<br>
</p>
<section class="_135editor tieba-inline-style-162" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-163">
<section class="tieba-inline-style-164">
<section class="135brush tieba-inline-style-165" data-brushtype="text">
<span class="tieba-inline-style-166">适用人群</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-167">
<br>
</p>
<p>
<span class="tieba-inline-style-168">适合缺少运动和背部力量较弱的初学者。</span>
</p><p><span class="tieba-inline-style-169"><br></span></p>
<p class="tieba-inline-style-170">
<span class="tieba-inline-style-171"></span>
</p>
<section class="_135editor tieba-inline-style-172" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-173">
<section class="tieba-inline-style-174">
<section class="135brush tieba-inline-style-175" data-brushtype="text">
<span class="tieba-inline-style-176">温馨提示</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-177">
<span class="tieba-inline-style-178"></span>
</p>
<p><span class="tieba-inline-style-179"><br></span></p><p>
<span class="tieba-inline-style-180">1、训练前进行热身，减少运动伤害，让身体处于放松状态；</span>
</p>
<p>
<span class="tieba-inline-style-181">2、训练后进行对应部位拉伸，可有效缓解疼痛；</span>
</p>
<p>
<span class="tieba-inline-style-182">3、每周训练2-3次；</span>
</p>
<p>
<span class="tieba-inline-style-183">4、感受背部的募集感，建立肌肉记忆。</span>
</p>
<p><br></p>
<section class="tieba-inline-style-184">
<section class="tieba-inline-style-185">
<section data-brushtype="text" class="135brush tieba-inline-style-186">
<span class="tieba-inline-style-187">今日互动话题</span>
</section><span class="tieba-inline-style-188"> </span>
<section class="tieba-inline-style-189"></section>
<section class="tieba-inline-style-190"></section>
</section>
</section>
<p class="tieba-inline-style-191">
<br>
</p>
<section class="tieba-inline-style-192">
<section data-width="100%" class="tieba-inline-style-193">
<section data-width="100%" class="tieba-inline-style-194">
<section class="tieba-inline-style-195">
<section class="135brush tieba-inline-style-196">
<span class="tieba-inline-style-197">你有脊柱沟或者蝴蝶骨吗？</span>
</section>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-198"><br></p>
<p>
<span class="tieba-inline-style-199">想要在夏天让背影都成为一道风景线的你，赶紧带话题#<span class="tieba-inline-style-200">线条美才是王道</span> 运动圈打卡动起来吧~</span>
</p>
<p class="tieba-inline-style-201"><br></p><p class="tieba-inline-style-202"><a><img src="https://imageads.codoon.com/backend/5443957a-07b1-11e7-9580-015ab5f37238.jpg" class="tieba-inline-style-203"></a><br></p>