<p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><i><u>H-Club, H可以代表HIIT, 也可以代表Health,也可以是Hot </u></i></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><i><u><br></u></i></h3> <h1><b><br></b></h1><h1><b><font color="#b04fbb">2020 一月臀卡</font></b></h1><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">第一个月练臀部激活运动,一周四次,第二个月开始加重量。</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><br></h3><p style="-webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); white-space: normal; -webkit-text-size-adjust: auto;"><b>第一组2 round</b>,动作之间不休息 一组下来后休息60秒</h3><p style="-webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); white-space: normal; -webkit-text-size-adjust: auto;"></h3><p style="-webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); white-space: normal; -webkit-text-size-adjust: auto;">(都可加比较轻的resistance band)</h3><p style="-webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); white-space: normal; -webkit-text-size-adjust: auto;">1 侧跨步 Crab Walk 30次</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/nF20ZqdCC44" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/nF20ZqdCC44</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/7C8mL0v976o" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/7C8mL0v976o</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><span style="-webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961);">2 站姿后踢腿 Kick Backs 每边15 次</span><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/gqD44Z0osI4" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/gqD44Z0osI4</a><span style="-webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961);"><br></span></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/mj8FITvNzFc" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/mj8FITvNzFc</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><span style="-webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961);"><br></span></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">3 保加利亚深蹲 Bulgarian Split Squat 每边 15次</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/HBYGeyb4sSM" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/HBYGeyb4sSM</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/-4LVK1crLSw" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/-4LVK1crLSw</a></h3> <p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><b>第二组 2round</b></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">1 臀桥加臀外展 Glute Bridge with Abduction 20次 + Abduction 10次</h3> <p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">2 宽脚尖臀桥加膝盖内收Wide Stance Glute Bridge with Abduction 20次 + Abduction 10次</h3> <h3><b><br></b></h3><h1><b>也可以继续打<font color="#b04fbb">2019年腹肌卡</font>。</b></h1><h3><a href="https://m.wenxuecity.com/site/blog/blogdetail/16276/201911?from=singlemessage&isappinstalled=0" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>锻炼核心肌群(新手腹肌训练)</a><b><br></b></h3><h3><a href="https://m.wenxuecity.com/site/blog/blogdetail/21538/201911?from=groupmessage&isappinstalled=0" target="_blank" class="link" data-link="create"><span class="iconfont icon-iconfontlink"> </span>锻炼核心肌肉群(新手平衡篇)</a><br></h3><h3><br></h3> <p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><span style="-webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961);">选择一: </span>Six Packs打卡动作</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">1. 卷腹 crunch 30-40</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/Xyd_fa5zoEU" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/Xyd_fa5zoEU</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/_M2Etme-tfE" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/_M2Etme-tfE</a></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><span style="-webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961);">2. 摸脚踝 Crunch,Hand to Ankle 30-40</span><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/NpVLtp0sU2E" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/NpVLtp0sU2E</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">3. 双脚打水 Scissors 50-60</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/WoNCIBVLbgY" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/WoNCIBVLbgY</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/MPBjlxb7xSw" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/MPBjlxb7xSw</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">4. 仰卧起腿 Reverse Crunch 30-40</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/zY6XsuBXoqg" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/zY6XsuBXoqg</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/Xw3CKY68zPE" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/Xw3CKY68zPE</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/gAyTBB4lm3I" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/gAyTBB4lm3I</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">5. 俄罗斯转体 Russian Twist 60-80</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/NeAtimSCxsY" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/NeAtimSCxsY</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">6. 侧平板上下摆臀 Side Plank Dip 30-40 Each</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/LgaYt4Hi6-g" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/LgaYt4Hi6-g</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/LlzoVGu88_o" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/LlzoVGu88_o</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://youtu.be/CMJA332bfs0" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://youtu.be/CMJA332bfs0</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">每组动作可以分1次或者2次完成。</h3> <p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">选择二: Six Packs打卡动作</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">Foot 2 foot crunch</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://m.youtube.com/watch?v=R-SR9TaqB8E" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://m.youtube.com/watch?v=R-SR9TaqB8E</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">Crunch with vertical leg</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://m.youtube.com/watch?v=NpVLtp0sU2E" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://m.youtube.com/watch?v=NpVLtp0sU2E</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">Crunch with knee to Chest</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://m.youtube.com/watch?v=cE85YAFMUr4" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://m.youtube.com/watch?v=cE85YAFMUr4</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">Flying legs raise</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://m.youtube.com/watch?v=JB2oyawG9KI" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://m.youtube.com/watch?v=JB2oyawG9KI</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">Bicycle / Alternating Crunch</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"><a href="https://m.youtube.com/watch?v=y37CmEVpX4Q" target="_blank" class="link"><span class="iconfont icon-iconfontlink"> </span>https://m.youtube.com/watch?v=y37CmEVpX4Q</a><br></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">同样的,每一组动作做20x2 或者40x1 次</h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;"></h3><p style="white-space: normal; -webkit-tap-highlight-color: rgba(26, 26, 26, 0.301961); -webkit-text-size-adjust: auto;">如果动作分左右的,就一边做30次</h3>