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从去年9月查出心脏疾病到现在！一年了…，那种导管穿过血管直达心脏做手术，电烧到痛晕过去的感觉时长还是会在半夜中让我惊醒……不经历涅槃之痛，怎能配上重生之美？做手术当天发了条评论：等我归来成为大心脏球员接着这一年在各路比赛中斩获五次绝杀……故事还在继续
恭喜我们小女双获得世锦赛金牌！！！ 歌词排版：@失去梦想的小蓝车 bgm：我是如此相信——周杰伦 素材来源：央视频、优酷、中羽协等
https://www.youtube.com/watch?v=uA1SmbJG-sU Better Together 第一集上线啦！！！对这个系列超级兴奋，我还准备了很多有趣的惊喜，记得订阅以获取最新更新。 如果你有更多问题，可以在下面留言，我会尽力解答。 注意——这只是我力量训练计划的第一周，所以随着训练周期的推进，组数、重量和次数都会有所调整，甚至有些动作也可能更换！！ 训练#1 脚跟抬高高脚杯深蹲 3x10 绳索腘绳肌弯曲 2x10 壶铃摆动 2x20 弹力带链条内收拖步 2x往返（20米） 怪兽走 2x往返 弹力带髋屈肌训练 2x20 下蹲位比目鱼肌提踵 2x20 胫骨前肌点地 2x20 Bosu球靠墙投球 2x10/侧 哑铃推举 2x15 我还会加上： 俯卧撑 2x力竭 引体向上 2x力竭 训练#2 保加利亚分腿蹲 3x10 单腿硬拉 2x10 单腿臀桥 2x20 弹力带链条内收拖步 2x往返 怪兽走 2x往返 杠片髋屈肌训练 2x20 靠墙斜角比目鱼肌提踵 2x20 胫骨前肌提踵 2x20 盲练Bosu平衡 2x5（闭眼3秒） Z推举 2x15 我还会加上： 俯卧撑 2x力竭 引体向上 2x力竭 想要了解更多力量训练干货，记得关注我的力量教练 IG：@the\_runstrong\_coach My FULL Strength Routine for Marathon | Better Together (Ep. 1) Episode 1 of Better Together!!! Super excited for this series I have lots of fun surprises on tap so subscribe to stay up to date. If you have any more questions drop them below and I will do my best to get to them. Note- This is just week one of my lifting plan so things like reps, weight, and sets will change as I get further into this training cycle and even some of the exercises may change!! WORKOUT #1 Heel Elevated Goblet Squat 3x10 Cable Hamstring Curl 2x10 KB Swing 2x20 Banded Chain Addcutor Drag 2xDyB (down and back, 20m) Monster Walk 2xDyB Banded Hip Flexor 2x20 Squatted soleus raises 2x20 Tib Taps 2x20 Bosu Wall Ball 2x10/side DB Bench 2x15 I also add Push Ups 2xFailure Pull Ups 2xFailure WORKOUT #2 Bulgarian Split Squat 3x10 SL RDL 2x10 SL Glute Hip Thrust 2x20 Banded Chain Adductor Drag 2xDyB Monster Walk 2xDyB Plate Hip Flexor 2x20 Wall Angled Soleus Raise 2x20 Tib Raises 2x20 Blind Bosu 2x5 (3 sec eyes closed) Z Press 2x15 I also add Push Ups 2xFailure Pull Ups 2xFailure Check out my strength coaches IG for more great information!! @the_runstrong_coach
判断自己的状态 调整训练的节奏
正手过渡球连贯教学！羽毛球单打进阶必学步法节奏配速技巧！
堪称年度最难的动态攀石线路，摔得运动员四脚朝天，太过于极限！
请横屏观看！#极限运动 #泵道 #小轮车 #BMX #儿童BMX
【365日之道】-008
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