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• 13:46, 1 November 2025 KaceyPettit8 talk contribs created page ű股痛5åŽŸå› ï¼è ²çœ‹å“ªä¸€ç§‘ï¼Ÿç‰ ç†æ²»ç™‚師授3動作èˆâ€™ç· †è¦æ³¨æ„這件事 生活百科 æ ˜ä¸–ä»£ (Created page with "<br><br><br>右腿沿脚尖方向平行向前跨出一步，吸气、屈髋屈膝、降低身体直到大腿与地面平行，此时双膝弯曲成90度角、小腿与地面垂直，左脚（后脚）脚跟也垂直地面且后腿膝关节不能碰到地板。 整个下蹲过程，骨盆保持中立稳定且平衡、收紧核心和腰腹，背部挺直挺胸，目视前方。 边吐气，边蹲起，用大腿股四头肌和臀大肌发力，把身体推回初始位置。...")