全身肌群——主动被动松解拉伸 更新至22期

形象改造 20 次浏览

全身肌群的主动被动松解拉伸课程，是一套系统且全面的训练体系。课程涵盖了全身各部位肌肉，包括小腿、腹绳肌、菱形肌、肱二头肌等。通过被动版和主动版的拉伸方式，从专业级的肌肉松解术到简单易操作的简易版，满足不同人群的需求。无论是办公室久坐族，还是健身爱好者，都能从中受益。课程内容丰富，包含 22 期完整教程，每一期都有详细的讲解和示范，让你轻松掌握全身肌群的深层放松技巧，告别肌肉僵硬和酸痛，重获身体的柔韧与活力。

大纲

[
  {"title": "01松解拉伸课程简介.mp4", "media": "mp4", "time": "00:02:09", "size": "39.3 MB"},
  {"title": "02被动版：小腿松解牵拉.mp4", "media": "mp4", "time": "00:04:51", "size": "89.2 MB"},
  {"title": "03被动版：腹绳肌松解牵拉.mp4", "media": "mp4", "time": "00:04:10", "size": "75.2 MB"},
  {"title": "04被动版：菱形肌松解牵拉.mp4", "media": "mp4", "time": "00:03:27", "size": "62.4 MB"},
  {"title": "05被动版：肱二头肌松解牵拉.mp4", "media": "mp4", "time": "00:03:17", "size": "59.0 MB"},
  {"title": "06被动版：肱三头肌松解牵拉.mp4", "media": "mp4", "time": "00:02:47", "size": "50.6 MB"},
  {"title": "07被动版：胸大肌松解牵拉.mp4", "media": "mp4", "time": "00:03:15", "size": "59.2 MB"},
  {"title": "08被动版：股四头肌松解牵拉.mp4", "media": "mp4", "time": "00:05:48", "size": "105 MB"},
  {"title": "09被动版：臀部松解牵拉.mp4", "media": "mp4", "time": "00:04:58", "size": "89.9 MB"},
  {"title": "10被动简易版：股四头肌.mp4", "media": "mp4", "time": "00:00:46", "size": "13.9 MB"},
  {"title": "11被动简易版：腹绳肌.mp4", "media": "mp4", "time": "00:01:22", "size": "25.1 MB"},
  {"title": "12被动简易版：臀部.mp4", "media": "mp4", "time": "00:01:06", "size": "20.4 MB"},
  {"title": "13被动简易版：胸部.mp4", "media": "mp4", "time": "00:01:11", "size": "21.6 MB"},
  {"title": "14被动简易版：肱三头肌.mp4", "media": "mp4", "time": "00:01:14", "size": "22.9 MB"},
  {"title": "15被动简易版：肱三头肌.mp4", "media": "mp4", "time": "00:00:49", "size": "15.0 MB"},
  {"title": "16被动简易版：三角肌前中后束.mp4", "media": "mp4", "time": "00:02:54", "size": ""},
  {"title": "17主动版：腹绳肌牵拉.mp4", "media": "mp4", "time": "00:01:00", "size": "18.7 MB"},
  {"title": "18主动版：小腿松解.mp4", "media": "mp4", "time": "00:01:16", "size": "23.2 MB"},
  {"title": "19主动版：股四头肌松解.mp4", "media": "mp4", "time": "00:01:02", "size": "18.8 MB"},
  {"title": "20主动版：肱二头肌松解拉伸.mp4", "media": "mp4", "time": "00:01:00", "size": "18.2 MB"},
  {"title": "21主动版：肱三头肌松解拉伸.mp4", "media": "mp4", "time": "00:01:16", "size": "23.8 MB"},
  {"title": "22主动简易版拉伸：（股四头肌、臀部、腹绳肌及小腿、胸大肌、...", "media": "mp4", "time": "00:04:22", "size": ""}
]