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item_id: 23e178de224d49f0936251e6d00c1cb0
item_updated_time: 1764345515715
title_diff: "[{\"diffs\":[[1,\"这种“高抬腿”的动作真的巨瘦肚子，每天这样抬腿100下，就知道腹部有多酸爽了！\"]],\"start1\":0,\"start2\":0,\"length1\":0,\"length2\":39}]"
body_diff: "[{\"diffs\":[[1,\"<html>\\\r\\\n<head>\\\r\\\n  <title>这种“高抬腿”的动作真的巨瘦肚子，每天这样抬腿100下，就知道腹部有多酸爽了！</title>\\\r\\\n  <basefont face=\\\"微软雅黑\\\" size=\\\"2\\\" />\\\r\\\n  <meta http-equiv=\\\"Content-Type\\\" content=\\\"text/html;charset=utf-8\\\" />\\\r\\\n  <meta name=\\\"exporter-version\\\" content=\\\"YXBJ Windows/608924 (zh-CN, DDL); Windows/10.0.0 (Win64); EDAMVersion=V2;\\\"/>\\\r\\\n  <meta name=\\\"content-class\\\" content=\\\"yinxiang.peso.superNote\\\"/>\\\r\\\n  <meta name=\\\"application-data:yinxiang.noteLayout\\\" content=\\\"{\\\"lineSpace\\\":\\\"recommend\\\",\\\"paragraphSpace\\\":\\\"recommend\\\"}\\\"/>\\\r\\\n  <style>\\\r\\\n\\tbody, td {\\\r\\\n\\t  font-family: 微软雅黑;\\\r\\\n\\t  font-size: 12pt;\\\r\\\n\\t}\\\r\\\n  </style>\\\r\\\n</head>\\\r\\\n<body>\\\r\\\n<a name=\\\"47775\\\"></a>\\\r\\\n<h1>这种“高抬腿”的动作真的巨瘦肚子，每天这样抬腿100下，就知道腹部有多酸爽了！</h1>\\\r\\\n\\\r\\\n<div><span style=\\\"\\\"><div style=\\\"max-width: 700px;\\\"><p></p><div style=\\\"--en-blockquote: true; box-sizing: border-box; border-left: 3px solid #b4c0cc; background-position: initial initial; background-repeat: initial initial;\\\"><div>原文链接: <a href=\\\"https://mp.weixin.qq.com/s?__biz=Mzk2NDQzMDc3MQ==&amp;mid=2247485909&amp;idx=1&amp;sn=6ee079c4fd2c916085ea06c16bba1b67&amp;chksm=c5ac4f425db6a7bf9da73227f992bf369c21ea66466dc2b420b580008d9d8e3f89da531a54da&amp;mpshare=1&amp;scene=1&amp;srcid=1102Umms9kkTMA37gDug3fLD&amp;sharer_shareinfo=506df5bc4e4a130553519bc43efd46dc&amp;sharer_shareinfo_first=506df5bc4e4a130553519bc43efd46dc#rd\\\"><span>https://mp.weixin.qq.com/s?__biz=Mzk2NDQzMDc3MQ==&amp;mid=224748...</span></a></div></div><p></p><div style=\\\"-webkit-tap-highlight-color: transparent;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">原创</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"> 小熊熊0421 </span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><a style=\\\"-webkit-tap-highlight-color: transparent;\\\"> Fitlife运动日记 </a></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><em style=\\\"-webkit-tap-highlight-color: transparent;\\\"></em></span></div><div style=\\\"-webkit-tap-highlight-color: transparent;\\\"><p style=\\\"font-style: normal; font-variant-caps: normal; font-weight: 400; orphans: auto; text-indent: 0; text-transform: none; white-space: normal; widows: auto; word-spacing: 0; -webkit-tap-highlight-color: rgba(26,26,26,0.3); -webkit-text-size-adjust: inherit; -webkit-text-stroke-width: 0; text-decoration: none; caret-color: rgb(0,0,0); color: rgb(0,0,0); max-width: 100%; min-height: 1em; letter-spacing: 0.544px; background-color: rgb(255,255,255); text-align: right; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; max-width: 100%; color: rgb(136,136,136); letter-spacing: 1px; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">不想错过各类运动、健康推送？</span></span></p><p style=\\\"font-style: normal; font-variant-caps: normal; font-weight: 400; orphans: auto; text-indent: 0; text-transform: none; white-space: normal; widows: auto; word-spacing: 0; -webkit-tap-highlight-color: rgba(26,26,26,0.3); -webkit-text-size-adjust: inherit; -webkit-text-stroke-width: 0; text-decoration: none; color: rgb(0,0,0); caret-color: rgb(0,0,0); max-width: 100%; min-height: 1em; letter-spacing: 0.544px; background-color: rgb(255,255,255); text-align: right; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; max-width: 100%; letter-spacing: 1px; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(136,136,136); max-width: 100%;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">戳上方蓝字“</span></span><span style=\\\"-webkit-tap-highlight-color: transparent; max-width: 100%; color: rgb(0,82,255);\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">Fitlife运动日记</span></span><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(136,136,136); max-width: 100%;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">”关注我们</span></span></span></p><p style=\\\"font-style: normal; font-variant-caps: normal; font-weight: 400; orphans: auto; text-indent: 0; text-transform: none; white-space: normal; widows: auto; word-spacing: 0; -webkit-tap-highlight-color: rgba(26,26,26,0.3); -webkit-text-size-adjust: inherit; -webkit-text-stroke-width: 0; text-decoration: none; caret-color: rgb(0,0,0); color: rgb(0,0,0); max-width: 100%; min-height: 1em; letter-spacing: 0.544px; background-color: rgb(255,255,255); text-align: right; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; max-width: 100%; letter-spacing: 1px; color: rgb(136,136,136); box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">并点击右上角“···”菜单，</span></span></p><p style=\\\"font-style: normal; font-variant-caps: normal; font-weight: 400; orphans: auto; text-indent: 0; text-transform: none; white-space: normal; widows: auto; word-spacing: 0; -webkit-tap-highlight-color: rgba(26,26,26,0.3); -webkit-text-size-adjust: inherit; -webkit-text-stroke-width: 0; text-decoration: none; caret-color: rgb(0,0,0); color: rgb(0,0,0); max-width: 100%; min-height: 1em; letter-spacing: 0.544px; background-color: rgb(255,255,255); text-align: right; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; max-width: 100%; letter-spacing: 1px; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; max-width: 100%; color: rgb(136,136,136);\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">选择“</span></span><span style=\\\"-webkit-tap-highlight-color: transparent; max-width: 100%; color: rgb(255,41,65);\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">设为星标</span></span><span style=\\\"-webkit-tap-highlight-color: transparent; max-width: 100%; color: rgb(136,136,136);\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">”</span></span></span></p><p style=\\\"-webkit-tap-highlight-color: transparent; text-align: left;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; text-align: justify; letter-spacing: 0.034em;\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span></p><p style=\\\"-webkit-tap-highlight-color: transparent; text-align: justify;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">瘦肚子，除了仰卧起坐、平板支撑这些动作以外，小编觉得高抬腿这种动作也特别虐腹，如果你能持续练上10分钟以上，腹部位置也会特别酸爽，<span style=\\\"-webkit-tap-highlight-color: transparent; font-weight: bold; color: rgb(47,118,195);\\\">而且这种站着练习的动作，也特别适合“腰腹力量”不足，做不了卷腹的人练习。</span></span></p><p style=\\\"-webkit-tap-highlight-color: transparent; text-align: justify;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span></p><p style=\\\"-webkit-tap-highlight-color: transparent; text-align: justify;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">今天这套30分钟的全身燃脂动作，主要针对的是“腰腹”区域，每天坚持练习一次，有效减掉内脏脂肪，收紧腹部，Let's gogogo！！！</span></p><p style=\\\"-webkit-tap-highlight-color: transparent; text-align: left;\\\"></p><p style=\\\"-webkit-tap-highlight-color: transparent; text-align: left;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; text-align: justify; letter-spacing: 0.034em;\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span></p><p style=\\\"-webkit-tap-highlight-color: transparent; text-align: justify;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(47,118,195); font-weight: bold; letter-spacing: 0.034em;\\\">动作1、</span></p><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><img src=\\\":/bca67625ca9c48d58bc1ad30c9c699d1\\\" type=\\\"image/gif\\\" data-filename=\\\"640.gif\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; -webkit-tap-highlight-color: transparent; height: auto; width: auto;\\\" width=\\\"auto\\\"/></span></span><p style=\\\"-webkit-tap-highlight-color: transparent; text-align: justify;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(153,153,153); letter-spacing: 0.578px; font-weight: bold;\\\">发力提示</span><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(153,153,153); letter-spacing: 0.578px;\\\">：</span><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></p><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">1、站立姿势准备，双手十指相扣放胸前</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">2、呼气，收紧核心，右腿屈膝向左侧抬高</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">3、吸气，落地，呼气，换左腿继续</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">4、循环练习15-18次</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span></span></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(47,118,195); font-weight: bold; letter-spacing: 0.034em;\\\">动作2、</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><img src=\\\":/ce713b8b4fb34b52a51e780f069e5264\\\" type=\\\"image/gif\\\" data-filename=\\\"640.gif\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; -webkit-tap-highlight-color: transparent; height: auto; width: auto;\\\" width=\\\"auto\\\"/></span></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(153,153,153); letter-spacing: 0.578px; font-weight: bold;\\\">发力提示</span><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(153,153,153); letter-spacing: 0.578px;\\\">：</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">1、保持站立姿势，双手向前平举伸直</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">2、呼气，收紧核心，右腿屈膝向上，左手向上摆</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">3、吸气，还原，呼气，左腿屈膝向上，右手上摆</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">4、循环练习15-18次</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.034em; font-weight: bold; color: rgb(47,118,195);\\\">动作3、</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><img src=\\\":/7ea0bb8b1b7043418783006e2a69debe\\\" type=\\\"image/gif\\\" data-filename=\\\"640.gif\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; -webkit-tap-highlight-color: transparent; height: auto; width: auto;\\\" width=\\\"auto\\\"/></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(153,153,153); letter-spacing: 0.578px; font-weight: bold;\\\">发力提示</span><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(153,153,153); letter-spacing: 0.578px;\\\">：</span></span></span></span></span></span></span></span></span></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">1、保持站立姿势，双手向前伸直</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">2、呼气，收紧核心，右腿屈膝向上抬高</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">3、双手屈肘向后拉，吸气，还原</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">4、呼气，收紧核心，左腿屈膝向上抬高</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">5、双手屈肘向后拉，吸气，还原</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">6、循环练习15-18次</span></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.034em; font-weight: bold; color: rgb(47,118,195);\\\">动作4、</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><img src=\\\":/8474fd8c53794c2f93405fb03fa527ad\\\" type=\\\"image/gif\\\" data-filename=\\\"640.gif\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; -webkit-tap-highlight-color: transparent; height: auto; width: auto;\\\" width=\\\"auto\\\"/></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.034em; font-weight: bold;\\\">发力提示</span><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.034em;\\\">：</span></span></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">1、保持站立姿势，双手向上伸直</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">2、呼气，收紧核心，右腿屈膝向上，双手向下</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">3、吸气，还原，呼气，换左腿继续</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">4、循环练习15-18次</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; font-weight: bold; color: rgb(47,118,195);\\\">动作5、</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><img src=\\\":/aa69c001bd8f41949d3a104c866a3655\\\" type=\\\"image/gif\\\" data-filename=\\\"640.gif\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; -webkit-tap-highlight-color: transparent; height: auto; width: auto;\\\" width=\\\"auto\\\"/></span><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(153,153,153); letter-spacing: 0.578px; font-weight: bold;\\\">发力提示</span><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(153,153,153); letter-spacing: 0.578px;\\\">：</span></span></span></span></span></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">1、双手屈肘平放在胸前，呼气，收紧核心</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">2、右腿屈膝向左手肘方向抬高，吸气，还原</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">3、呼气，左腿屈膝向右手肘抬高，吸气，还原</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">4、循环练习15-18次</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px; font-weight: bold; color: rgb(47,118,195);\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.034em; font-weight: bold; color: rgb(47,118,195);\\\">动作6、</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><img src=\\\":/f36f210897a5458fb5c073d35b5e65ed\\\" type=\\\"image/gif\\\" data-filename=\\\"640.gif\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; -webkit-tap-highlight-color: transparent; height: auto; width: auto;\\\" width=\\\"auto\\\"/></span></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(153,153,153); letter-spacing: 0.578px; font-weight: bold;\\\">发力提示</span><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(153,153,153); letter-spacing: 0.578px;\\\">：</span></span></span></span></span></span></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">1、双手屈肘掌心向下，呼气，收紧核心</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">2、右腿和左腿分别屈膝向上触碰掌心</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">3、吸气，还原，循环练习15-18次</span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; letter-spacing: 0.578px;\\\">动作7、</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><img src=\\\":/131b502c2e714249951f2cb4c057cbb7\\\" type=\\\"image/gif\\\" data-filename=\\\"640.gif\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; -webkit-tap-highlight-color: transparent; height: auto; width: auto;\\\" width=\\\"auto\\\"/></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">发力提示：</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">1、保持站立姿势，双手向上伸直</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">2、呼气，收紧核心，右腿屈膝向上</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">3、双手屈肘向下拉，吸气，还原</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">4、呼气，左腿屈膝向上，双手屈肘向下</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">5、吸气，还原，循环练习15-18次</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">动作8、<span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><img src=\\\":/4d28fbeb8dbb44858171c96bce1d4825\\\" type=\\\"image/gif\\\" data-filename=\\\"640.gif\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; -webkit-tap-highlight-color: transparent; height: auto; width: auto;\\\" width=\\\"auto\\\"/></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">发力提示：</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">1、保持站立姿势，吸气，双手向上伸直</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">2、身体微微向右侧面转动，伸展腹部肌肉</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">3、然后换另外一侧继续，循环练习12-15次</span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span></span></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><p style=\\\"-webkit-tap-highlight-color: transparent; text-align: center;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; font-size: 20px; font-weight: bold; letter-spacing: 0.034em;\\\">跟练视频</span><span style=\\\"-webkit-tap-highlight-color: transparent; font-size: 20px; font-weight: bold; letter-spacing: 0.034em;\\\">👇🏻</span></p></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span></span></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"font-style: normal; font-variant-caps: normal; letter-spacing: normal; text-align: start; text-indent: 0; text-transform: none; white-space: normal; word-spacing: 0; -webkit-tap-highlight-color: rgba(26,26,26,0.3); -webkit-text-size-adjust: inherit; -webkit-text-stroke-width: 0; text-decoration: none; outline: 0; max-width: 100%; vertical-align: bottom; caret-color: rgba(0,0,0,0.9); box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; text-align: right; display: flex; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: top; width: 768.3125px; border-style: solid; border-width: 1px; border-color: rgb(127,127,127); height: auto; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; text-align: left; box-sizing: border-box; overflow-wrap: break-word;\\\"><p style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; clear: both; min-height: 1em; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(159,114,65); font-weight: 700;\\\">猜你喜欢↓↓↓</span></p></span></span><span style=\\\"font-weight: 400; color: rgb(62,62,62); -webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; display: flex; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: top; width: 768.3125px; border-bottom-width: 1px; border-bottom-style: dashed; border-bottom-color: rgb(215,213,213); border-bottom-right-radius: 0; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; text-align: justify; color: rgb(140,140,140); box-sizing: border-box; overflow-wrap: break-word;\\\"><p style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; clear: both; min-height: 1em; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">1、<a href=\\\"https://mp.weixin.qq.com/s?__biz=Mzk2NDQzMDc3MQ==&amp;mid=2247485881&amp;idx=1&amp;sn=fafda938424c38a32cd9f44e2dc0e87e&amp;scene=21#wechat_redirect\\\" style=\\\"-webkit-tap-highlight-color: transparent;\\\" target=\\\"_blank\\\">如果每天只做100个卷腹，坚持一个月，真的能减肚腩吗？</a></span></p></span></span></span></span><span style=\\\"font-weight: 400; color: rgb(62,62,62); -webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; display: flex; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: top; width: 768.3125px; border-bottom-width: 1px; border-bottom-style: dashed; border-bottom-color: rgb(215,213,213); border-bottom-right-radius: 0; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; text-align: justify; color: rgb(140,140,140); box-sizing: border-box; overflow-wrap: break-word;\\\"><p style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; clear: both; min-height: 1em; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">2、<a href=\\\"https://mp.weixin.qq.com/s?__biz=Mzk2NDQzMDc3MQ==&amp;mid=2247485861&amp;idx=1&amp;sn=7f13e46e8a0445c61ed39b82bf685adf&amp;scene=21#wechat_redirect\\\" style=\\\"-webkit-tap-highlight-color: transparent;\\\" target=\\\"_blank\\\">把这8个“虐腹”动作结合在一块，一套练下来腹部简单要酸爽炸了，瘦肚子必练！</a><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span></p></span></span></span></span><span style=\\\"font-weight: 400; color: rgb(62,62,62); -webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; display: flex; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: top; width: 768.3125px; border-bottom-width: 1px; border-bottom-style: dashed; border-bottom-color: rgb(215,213,213); border-bottom-right-radius: 0; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; text-align: justify; color: rgb(140,140,140); box-sizing: border-box; overflow-wrap: break-word;\\\"><p style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; clear: both; min-height: 1em; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">3、<a href=\\\"https://mp.weixin.qq.com/s?__biz=Mzk2NDQzMDc3MQ==&amp;mid=2247485820&amp;idx=1&amp;sn=37bce215ab0a1d650c1cbbfc874c0cc8&amp;scene=21#wechat_redirect\\\" style=\\\"-webkit-tap-highlight-color: transparent;\\\" target=\\\"_blank\\\">这套30分钟“快速燃脂”跟练，动作简单，有效减掉内脏脂肪，让肚腩变小，掉秤so easy！</a></span><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span></p></span></span></span></span><span style=\\\"font-weight: 400; -webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; display: flex; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: top; width: 768.3125px; border-bottom-width: 1px; border-bottom-style: dashed; border-bottom-color: rgb(215,213,213); border-bottom-right-radius: 0; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; text-align: justify; box-sizing: border-box; overflow-wrap: break-word;\\\"><p style=\\\"color: rgb(140,140,140); -webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; clear: both; min-height: 1em; box-sizing: border-box; overflow-wrap: break-word;\\\">4、<a href=\\\"https://mp.weixin.qq.com/s?__biz=Mzk2NDQzMDc3MQ==&amp;mid=2247485774&amp;idx=1&amp;sn=bd380df5a77ae11493e841a58669fb9c&amp;scene=21#wechat_redirect\\\" style=\\\"-webkit-tap-highlight-color: transparent;\\\" target=\\\"_blank\\\">不论男女，大腿内侧这块肌肉都要重点练习，也就是我们说的“凯格尔”运动！</a></p><p style=\\\"color: rgb(140,140,140); -webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; vertical-align: bottom; clear: both; min-height: 1em; box-sizing: border-box; overflow-wrap: break-word;\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></p><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><span style=\\\"caret-color: rgb(0,0,0); font-style: normal; font-variant-caps: normal; letter-spacing: normal; text-align: start; text-indent: 0; text-transform: none; white-space: normal; word-spacing: 0; -webkit-tap-highlight-color: rgba(26,26,26,0.3); -webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0; text-decoration: none; font-weight: bold; display: inline;\\\">温馨提醒：大家在运动过程中一定要记得，锻炼的第一位是要安全，第二才是塑型！</span></span></span></span></span></span></span></span></span><p style=\\\"font-style: normal; font-variant-caps: normal; font-weight: 400; orphans: auto; text-indent: 0; text-transform: none; white-space: normal; widows: auto; word-spacing: 0; -webkit-text-size-adjust: inherit; -webkit-text-stroke-width: 0; text-decoration: none; color: rgba(0,0,0,0.9); -webkit-tap-highlight-color: rgba(0,0,0,0); outline: 0; max-width: 100%; vertical-align: bottom; clear: both; min-height: 1em; caret-color: rgba(0,0,0,0.9); letter-spacing: 0.544px; text-align: justify; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\"><br style=\\\"-webkit-tap-highlight-color: transparent;\\\"/></span></p><p style=\\\"font-style: normal; font-variant-caps: normal; text-indent: 0; text-transform: none; white-space: normal; word-spacing: 0; -webkit-text-size-adjust: inherit; -webkit-text-stroke-width: 0; text-decoration: none; -webkit-tap-highlight-color: rgba(0,0,0,0); outline: 0; max-width: 100%; vertical-align: bottom; clear: both; min-height: 1em; caret-color: rgba(0,0,0,0.9); letter-spacing: 0.544px; text-align: justify; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; max-width: 100%; box-sizing: border-box; overflow-wrap: break-word;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; color: rgb(153,153,153); font-weight: bold;\\\">如果您觉得本文对您有所帮助，不要忘了点点右下角的「赞+❤️在看」或分享到朋友圈，您的支持是我更新的最大的动力！！！</span></span></p></span></div></div><div style=\\\"-webkit-tap-highlight-color: transparent;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent;\\\"><div style=\\\"display: flex; -webkit-tap-highlight-color: transparent;\\\"><div style=\\\"color: rgba(0,0,0,.3); -webkit-tap-highlight-color: transparent;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent;\\\">修改于</span></div></div></div></div></div></div></div></div></span>\\\n</div></body></html>\\u0000\"]],\"start1\":0,\"start2\":0,\"length1\":0,\"length2\":32139}]"
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updated_time: 2025-11-28T16:20:27.999Z
created_time: 2025-11-28T16:20:27.999Z
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