上班长时间久坐，腰酸背痛屁股大；回家接着坐车子，身体处于放空状态。我猜你最喜欢的姿势肯定是躺躺躺了，摊那儿啥事儿也不干，真爽！可是缺乏运动的你，身体长期处于亚健康状态，一边感叹着精力一天不如一天，一边又不型动起来为自己打造高质量的生活，这样的日子，活该你受累！
春暖花开的日子，外面的世界多么美好，抬眼看看镜子里的自己竟这样不堪…呐，你也不想再继续对着镜子里面容憔悴的自己吧，所以，赶紧跟着本期咕咚学院动起来，照（戳↓）着（视↓）练（频↓），只需10分钟唤醒型动，高质量的生活就会离你越来越近啦！
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-24"> </div>
<p class="tieba-inline-style-25">
<span class="tieba-inline-style-26"><span class="tieba-inline-style-27">（点击↑↑↑图片查看视频，建议</span><span class="tieba-inline-style-28"><span class="tieba-inline-style-29">在</span>wifi<span class="tieba-inline-style-30">下查看！</span></span><span class="tieba-inline-style-31">）</span></span>
</p>
<p class="tieba-inline-style-32">
<a><img src="https://imageads.codoon.com/backend/0901bfe2-0278-11e7-ba16-015aa2409590.jpg" class="tieba-inline-style-33"></a><span class="tieba-inline-style-34"><br></span>
</p>
<p class="tieba-inline-style-35">
<br>
</p>
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<section>
<section class="tieba-inline-style-37">
<section class="135brush tieba-inline-style-38" data-brushtype="text">
<span class="tieba-inline-style-39">课程功效</span>
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</section>
</section>
</section>
<p class="tieba-inline-style-40">
<br>
</p>
<p class="tieba-inline-style-41">
<span class="tieba-inline-style-42">本期课程通过综合体能训练，帮助练习者提升身体全身各部位机能，让身体重新恢复活力。</span>
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<p class="tieba-inline-style-43">
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<section class="_135editor tieba-inline-style-44" data-tools="135编辑器" data-id="89013">
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<section class="135brush tieba-inline-style-47" data-brushtype="text">
<span class="tieba-inline-style-48">当前难度</span>
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</section>
<p class="tieba-inline-style-49">
<br>
</p>
<p class="tieba-inline-style-50">
<span class="tieba-inline-style-51">入门级，零基础人群即可训练。</span>
</p>
<p class="tieba-inline-style-52">
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</p>
<section class="_135editor tieba-inline-style-53" data-tools="135编辑器" data-id="89013">
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<section class="135brush tieba-inline-style-56" data-brushtype="text">
<span class="tieba-inline-style-57">训练说明</span>
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</section>
<p class="tieba-inline-style-58">
<br>
</p>
<p class="tieba-inline-style-59">
<span class="tieba-inline-style-60"><strong><span class="tieba-inline-style-61">时间<span class="tieba-inline-style-62">：</span></span></strong><span class="tieba-inline-style-63"><span class="tieba-inline-style-64"></span>5—10 分钟</span></span>
</p>
<p class="tieba-inline-style-65">
<span class="tieba-inline-style-66"><strong><span class="tieba-inline-style-67">训练目标：综合体能</span></strong></span>
</p>
<p class="tieba-inline-style-68">
<span class="tieba-inline-style-69"><strong><span class="tieba-inline-style-70">热身：</span></strong><span class="tieba-inline-style-71">交替提膝1min</span></span>
</p>
<p class="tieba-inline-style-72">
<span class="tieba-inline-style-73"> 开合跳 30”</span>
</p>
<p class="tieba-inline-style-74">
<span class="tieba-inline-style-75"><strong><span class="tieba-inline-style-76">训练：</span></strong></span>
</p>
<p class="tieba-inline-style-77">
<br>
</p>
<p class="tieba-inline-style-78">
<span class="tieba-inline-style-79"><span class="tieba-inline-style-80">·</span><span class="tieba-inline-style-81">俯身交替跨步跳 30”</span></span>
</p>
<section class="_135editor tieba-inline-style-82" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-83">
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<section class="tieba-inline-style-85"></section>
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<span class="tieba-inline-style-90">Tips：<span class="tieba-inline-style-91">1注意膝关节和脚尖方向一致</span></span>
</p>
<p>
<span class="tieba-inline-style-92"> 2跳动时尽量保持骨盆稳定</span>
</p>
</section>
</section>
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<section class="tieba-inline-style-94"></section>
<section class="tieba-inline-style-95"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-96">
<br>
</p>
<p class="tieba-inline-style-97">
<span class="tieba-inline-style-98"><span class="tieba-inline-style-99">·</span><span class="tieba-inline-style-100">俯身交替提膝 30”</span></span>
</p>
<section class="_135editor tieba-inline-style-101" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-102">
<section class="tieba-inline-style-103">
<section class="tieba-inline-style-104"></section>
<section class="tieba-inline-style-105"></section>
</section>
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<section class="135brush tieba-inline-style-107">
<p class="tieba-inline-style-108">
<span class="tieba-inline-style-109"> Tips：<span class="tieba-inline-style-110">1支撑时身体呈板式</span></span>
</p>
<p>
<span class="tieba-inline-style-111"> 2肘关节保持微屈<br> 3膝关节尽量朝胸部靠近</span>
</p>
</section>
</section>
<section class="tieba-inline-style-112">
<section class="tieba-inline-style-113"></section>
<section class="tieba-inline-style-114"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-115">
<br>
</p>
<p class="tieba-inline-style-116">
<span class="tieba-inline-style-117">·<span class="tieba-inline-style-118"> </span><span class="tieba-inline-style-119">交替弓步跳 30”</span></span>
</p>
<section class="_135editor tieba-inline-style-120" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-121">
<section class="tieba-inline-style-122">
<section class="tieba-inline-style-123"></section>
<section class="tieba-inline-style-124"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-125">
<section class="135brush tieba-inline-style-126">
<p class="tieba-inline-style-127">
<span class="tieba-inline-style-128">Tips：<span class="tieba-inline-style-129">1两腿保持尽量90度</span></span>
</p>
<p>
<span class="tieba-inline-style-130"> 2身体重心在两腿之间<br> 3跳起落地后同样保证脚尖方向和膝盖一致</span>
</p>
</section>
</section>
<section class="tieba-inline-style-131">
<section class="tieba-inline-style-132"></section>
<section class="tieba-inline-style-133"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-134">
<br>
</p>
<p class="tieba-inline-style-135">
<span class="tieba-inline-style-136"><span class="tieba-inline-style-137">·</span><span class="tieba-inline-style-138">深蹲走 30”</span></span>
</p>
<section class="_135editor tieba-inline-style-139" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-140">
<section class="tieba-inline-style-141">
<section class="tieba-inline-style-142"></section>
<section class="tieba-inline-style-143"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-144">
<section class="135brush tieba-inline-style-145">
<p class="tieba-inline-style-146">
<span class="tieba-inline-style-147">Tips：<span class="tieba-inline-style-148">1双手手臂靠近耳际</span></span>
</p>
<p>
<span class="tieba-inline-style-149"> 2保证大腿与地面平行<br> 3臀部朝后坐</span>
</p>
</section>
</section>
<section class="tieba-inline-style-150">
<section class="tieba-inline-style-151"></section>
<section class="tieba-inline-style-152"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-153">
<span class="tieba-inline-style-154"> </span>
</p>
<p class="tieba-inline-style-155">
<span class="tieba-inline-style-156"><span class="tieba-inline-style-157">·放松：动态拉伸</span><span class="tieba-inline-style-158"> </span></span>
</p>
<p class="tieba-inline-style-159">
<br>
</p>
<section class="_135editor tieba-inline-style-160" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-161">
<section class="tieba-inline-style-162">
<section class="135brush tieba-inline-style-163" data-brushtype="text">
<span class="tieba-inline-style-164">适用人群</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-165">
<br>
</p>
<p class="tieba-inline-style-166">
<span class="tieba-inline-style-167"><span class="tieba-inline-style-168">a平时缺少运动和全身力量薄弱初学者</span><span class="tieba-inline-style-169"></span></span>
</p>
<p class="tieba-inline-style-170">
<span class="tieba-inline-style-171">b想要改善身体亚健康状态的人群</span>
</p>
<p class="tieba-inline-style-172">
<br>
</p>
<section class="_135editor tieba-inline-style-173" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-174">
<section class="tieba-inline-style-175">
<section class="135brush tieba-inline-style-176" data-brushtype="text">
<span class="tieba-inline-style-177">温馨提示</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-178">
<br>
</p>
<p class="tieba-inline-style-179">
<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 class="tieba-inline-style-181">
<span class="tieba-inline-style-182">2、训练后进行对应部位拉伸，可有效缓解疼痛；</span>
</p>
<p class="tieba-inline-style-183">
<span class="tieba-inline-style-184">3、每周训练2-3次</span><span class="tieba-inline-style-185">。</span>
</p>
<p class="tieba-inline-style-186">
<br>
</p>
<section class="tieba-inline-style-187">
<section class="tieba-inline-style-188">
<section data-brushtype="text" class="135brush tieba-inline-style-189">
<span class="tieba-inline-style-190">今日互动话题</span>
</section><span class="tieba-inline-style-191"> </span>
<section class="tieba-inline-style-192"></section>
<section class="tieba-inline-style-193"></section>
</section>
</section>
<p class="tieba-inline-style-194">
<br>
</p>
<section class="tieba-inline-style-195">
<section data-width="100%" class="tieba-inline-style-196">
<section data-width="100%" class="tieba-inline-style-197">
<section class="tieba-inline-style-198">
<section class="135brush tieba-inline-style-199">
<p class="tieba-inline-style-200">
<span class="tieba-inline-style-201">你最喜欢的一项运动是什么？</span>
</p>
</section>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-202">
<br>
</p>
<p class="tieba-inline-style-203">
<span class="tieba-inline-style-204"></span>
</p>
<p class="tieba-inline-style-205">
<span class="tieba-inline-style-206">不要等身体出现不适时才想起运动，为了更好的生活也要努力up，就让我们一起流汗、一起进步，你一定会爱上镜子里会进步的自己！别忘了带↓话↓题#</span><a class="tieba-inline-style-207">健身日志</a><span class="tieba-inline-style-208"> 将你锻炼的图文晒至运动圈打卡哦~</span></p>
<p class="tieba-inline-style-209">
<a><img src="https://imageads.codoon.com/backend/a8809a0e-1525-11e7-9030-015b0e83e2c0.jpg" class="tieba-inline-style-210"></a><span class="tieba-inline-style-211"><br></span>
</p>
<p class="tieba-inline-style-212"><span class="tieba-inline-style-213"><br></span></p><p><font size="2"><span class="tieba-inline-style-214">想知道更多健身干货？那就赶紧</span><b class="tieba-inline-style-215"><font color="#00b050">每周五晚20:00</font></b><span class="tieba-inline-style-216">准时搬好小板凳到↓↓咕咚直播间↓↓，跟着@罗小毅 一起来徒手健身吧，保你各种肌群up up~</span></font><br></p><p class="tieba-inline-style-217"><a><img src="https://imageads.codoon.com/backend/194b0495-1526-11e7-9030-015b0e83e2c0.jpg" class="tieba-inline-style-218"></a><span class="tieba-inline-style-219"><br></span></p><br><br>
<p class="tieba-inline-style-220">
<a><img src="https://imageads.codoon.com/backend/5443957a-07b1-11e7-9580-015ab5f37238.jpg" class="tieba-inline-style-221"></a><br>
</p>
</section>