llllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllll 把上压腿:前腿 旁腿 后腿 十字腿 把上悠腿:前腿 旁腿 后腿 把上踢腿:前腿 旁腿 后腿 十字腿 把杆压肩及胸腰练习 地面胸腰练习 腰功:下腰
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