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如何快速竖叉
更新时间: 2020-09-16 00:00:00  

1、首先,做热身活动,跳绳五分钟,快慢适度,保持心率在110~130之间,然后把身体的腰部,膝盖,脖子三个部位进行顺时针旋转,放松身体肌肉,防止拉伤;

2、将腿放到适当的高度,如窗户,墙壁等,采用静压法将腿保持压30秒,再换另一条腿,每条腿压5次左右;

3、接着进行竖叉,前腿固定,后腿逐渐往后移动;

4、持之以恒练习,即可快速竖叉。

关键词: 如何 快速

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