WEBVTT

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確實訓練課程接下來是背肌訓練!

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鍛鍊背肌果然可以有好的姿勢呢

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一起練出美麗的背吧!

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一起加油吧

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那麼那麼  關於姿勢

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先趴在地上吧

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把手伸到頭頂

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把腳也伸直

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啊  腿可以適當地張開唷~

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好的 這樣姿勢就做好了

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然後放鬆上半身與下半身

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把雙手跟雙腳舉起來唷~

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我們要在抬起來的情況下持續兩秒

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兩秒後將手腳輕放回地面

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好  讓我們來做十次吧!

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擺好姿勢

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那麼那麼就趕快

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預~備

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一

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二

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三

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四

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五

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六

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七

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八

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九

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十

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好累

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整個背都有點痠痛

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好舒服

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那麼  就這樣繼續來做第二組吧!

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要開始囉

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預~備

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一

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二

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三

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四

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五

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六

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七

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八

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九

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十

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辛苦了

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可以感覺到效果呢

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停止時間變成兩秒  雖然很累但完成了20下

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好棒  真了不起

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好~那麼那麼休息夠了的話

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也去進行本課程的最後一個訓練吧

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絕對不要勉強自己喔