WEBVTT

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接下來是背肌!

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練背肌的話 會有很多快樂的事發生唷

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舉例來說  你的姿勢會變得很好

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比起下垂的背  緊實的背更棒對吧

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還有就是呢

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你可以保持正確的姿勢而不感到吃力

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也可以預防腰痛

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通過背部肌肉也能改善脊椎關節的狀況

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背肌訓練也是與我一起加油吧

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接下來關於姿勢

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跟剛才的腹肌訓練一樣

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要在地上做

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但這次是要趴著

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把手伸到頭頂

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把腳也伸直

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啊啊  不用把腿合得那麼緊唷

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那麼這樣姿勢就做好了

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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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預備

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萬歲~

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然後然後

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我們要在雙手雙腳抬起來的情況下堅持一秒

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嗚........

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嗚啊

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好  讓我們來做十次吧!

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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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有感覺到效果了嗎?

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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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努力做了20次呢!

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好厲害 你真是太厲害了!

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那麼  就照這個步調一起去做這個課程最後的訓練吧!