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专为改善小腿线条设计的30天系统训练课程，包含足弓旋转、脊柱波浪等20+针对性动作，通过每日阶梯式训练强化足底功能、矫正腿型。课程提供高清视频教程和图文指导，涵盖足跟推送、骨盆翻转等核心动作，帮助消除肌肉僵硬，塑造纤细小腿线条。适合久站、运动后放松及追求腿部线条优化的人群，零基础也可跟练。
以下云资源目录树快照生成于[2个月前]，该学习资料由百度云用户[zk***000]分享（只展示大部分文件和目录）
麦大湿30天小腿塑形训练：足弓强化与腿型矫正7.1 GB(mp4视频101节；jpg图片98张；pdf文档5个；)
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2坐姿足底前推球.mp480.32MB2仰卧夹球左右摆腿.mp434.89MB2仰卧按球足跟推送.mp493.04MB2仰卧按球揉髋.mp4117.03MB2推墙脊柱波浪.mp451.8MB2收肋按地平衡.mp442.45MB2肩桥•侧移支撑.mp498.71MB1坐姿足底下压球.mp477.68MB1仰卧内顶球足跟推送.mp4116.52MB1仰卧内顶球抬腿外旋.mp4122.93MB1仰卧夹球左右摆腿.mp434.89MB1膝延伸肩桥.mp482.82MB1侧按球抬腿.mp489.73MB15点重心感应.mp438.11MB02仰卧内顶球足跟推送.mp4114.33MB02仰卧骨盆画圈.mp444.96MB02仰卧对角旋转.mp468.27MB02靠墙髋起落.mp477.24MB02肩桥夹球骨盆推送.mp442.8MB02功能跪姿起立.mp492.55MB02俯身足跟推送.mp4115.55MB01足弓旋转.mp468.44MB01足背交叉后坐.mp455.87MB01仰卧落坐.mp444.95MB01仰卧骨盆翻转.mp471.58MB01抬肘迈腿.mp450.32MB01俯身悬腿平衡.mp456.74MB01侧卧坐骨前推.mp494.29MBDay30
Screenshot_20191223_093127.jpg373.49KBScreenshot_20191223_093116.jpg96.69KBScreenshot_20191223_093104.jpg189KBScreenshot_20191223_093029.jpg206.78KBScreenshot_20191223_093010.jpg116.98KB2仰卧按球揉髋.mp4117.03MB01足背交叉后坐.mp455.87MBDay29
VID_20191223_220132.mp447.36MB03.jpg307.02KB02.jpg192.71KB02肩桥夹球骨盆推送.mp442.8MB01.jpg268.53KB01仰卧落坐.mp444.95MBDay28
1坐姿足底下压球.mp477.68MB04.jpg92.14KB03.jpg147.37KB03俯身举臂交替支撑.mp433.2MB02.jpg235.58KB02功能跪姿起立.mp492.55MB01.jpg108.17KBDay27
04.jpg279.49KB04支撑末期足跟推送.mp456.68MB03.jpg199.33KB02.jpg241.63KB01.jpg114.09KB01推墙脊柱波浪.mp451.8MB01抬肘迈腿.mp450.32MB01侧卧坐骨前推.mp494.29MBDay26
04.jpg167.16KB03.jpg196.47KB02.jpg275.58KB01.jpg108.98KBDay25
04.jpg253.09KB03.jpg197.71KB03仰卧落坐.mp444.95MB02.jpg200.91KB02收肋按地平衡.mp442.45MB01.jpg106.44KB01仰卧夹球左右摆腿.mp434.89MBDay24
Screenshot_20191215_110417.jpg203.92KBScreenshot_20191215_110405.jpg197.67KBScreenshot_20191215_110351.jpg256.07KB2坐姿足底前推球.mp480.32MB02功能跪姿起立.mp492.55MB02俯身足跟推送.mp4115.55MBDay23
2肩桥•侧移支撑.mp498.71MB1膝延伸肩桥.mp482.82MB03.jpg250.1KB03俯身举臂交替支撑.mp433.2MB02.jpg187.27KB01.jpg202.31KBDay22
2仰卧夹球左右摆腿.mp434.89MB1仰卧内顶球抬腿外旋.mp4122.93MB04.jpg132.58KB03.jpg202.56KB03肩桥夹球骨盆推送.mp442.8MB02.jpg240.14KB01.jpg109.27KBDay21
2推墙脊柱波浪.mp451.8MB04.jpg123.19KB03.jpg195.66KB03抬肘迈腿.mp450.32MB02.jpg222.98KB01.jpg102.73KB01侧卧坐骨前推.mp494.29MBDay20
3仰卧按球揉髋.mp4117.03MB2仰卧按球足跟推送.mp493.04MB1侧按球抬腿.mp489.73MB05.jpg150.34KB04.jpg99.51KB03.jpg180.84KB02.jpg133.83KB01.jpg110KBDay19
3功能跪姿起立.mp492.55MB2俯身悬腿平衡.mp456.74MB1坐姿足底前推球.mp480.32MB04.jpg183.8KB03.jpg149.96KB02.jpg176.42KB01.jpg108.2KBDay18
04.jpg112.5KB03.jpg196KB03仰卧骨盆翻转.mp471.58MB02.jpg176.21KB02俯身足跟推送.mp4115.55MB01.jpg108.2KB01足背交叉后坐.mp455.87MBDay17
04.jpg307.55KB03.jpg97.86KB03俯身举臂交替支撑.mp433.2MB02.jpg194.84KB02靠墙髋起落.mp477.24MB01.jpg201.82KB01仰卧按球揉髋.mp4117.03MBDay16
2收肋按地平衡.mp442.45MB1坐姿足底前推球.mp480.32MB04.jpg277.36KB03.jpg197.36KB02.jpg321.46KB01.jpg107.29KBDay15
2仰卧内顶球足跟推送.mp4116.52MB1足跟支撑感应.mp457.73MB04.jpg172.96KB03.jpg187.39KB02.jpg160.13KB01.jpg105.32KBDay14
04.jpg140.85KB03.jpg183.52KB02.jpg331.89KB02仰卧内顶球足跟推送.mp4114.33MB01.jpg109.25KB01仰卧落坐.mp444.95MBDay13
04.jpg230.07KB03.jpg197.59KB02.jpg150.86KB02仰卧骨盆画圈.mp444.96MB01.jpg106.04KB01抬肘迈腿.mp450.32MBDay12
2收肋按地平衡.mp442.45MB1仰卧夹球左右摆腿.mp434.89MB04.jpg219.06KB03.jpg197.9KB02.jpg131.69KB01.jpg110.44KBDay11
03.jpg202.52KB02.jpg129.88KB02肩桥夹球骨盆推送.mp442.8MB01.jpg107.66KB01俯身悬腿平衡.mp456.74MBDay10
04.jpg133.6KB03.jpg191.48KB02.jpg174.35KB02靠墙髋起落.mp477.24MB01.jpg110.4KB01侧卧坐骨前推.mp494.29MBDay09
2肩桥•侧移支撑.mp498.71MB1膝延伸肩桥.mp482.82MB04.jpg141.48KB03.jpg188.67KB02.jpg169KB01.jpg106.83KBDay08
2仰卧夹球左右摆腿.mp434.89MB1仰卧内顶球抬腿外旋.mp4122.93MB04.jpg109.03KB03.jpg197.03KB02.jpg189.66KB01.jpg106.55KBDay07
2仰卧按球揉髋.mp4117.03MB1侧按球抬腿.mp489.73MB04.jpg192.03KB03.jpg185.42KB02.jpg168.09KB01.jpg113.78KBDay06
2坐姿足底前推球.mp480.32MB1坐姿足底下压球.mp477.68MB04.jpg220.49KB03.jpg201.3KB02.jpg152.83KB01.jpg108.13KBDay05
Day05.pdf497.67KB2仰卧按球足跟推送.mp493.04MB1仰卧内顶球足跟推送.mp4116.52MBDay04
Day04.pdf430.6KB02仰卧对角旋转.mp468.27MB01仰卧骨盆翻转.mp471.58MBDay03
Day03.pdf457.16KB2推墙脊柱波浪.mp451.8MB15点重心感应.mp438.11MBDay02
没什么用的一条语音.mp42.42MBDay02.pdf351.38KB02俯身足跟推送.mp4115.55MB01足背交叉后坐.mp455.87MBDay01
那两条语音就在念稿子，没啥用.mp47.62MBDay01.pdf575.89KB02功能跪姿起立.mp492.55MB01足弓旋转.mp468.44MB
