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专为忙碌人群设计的21天科学减脂方案！包含每日跟练视频（拧转骨盆起髋、旋体胸壁延伸等核心动作）+专业颈部放松手法+饮食指导。课程分阶段强化训练，从基础到进阶逐步提升代谢，搭配"一键跟练"功能轻松坚持。附赠外食/自煮减脂食谱，无需器械在家即可完成，三周见证腰腹紧致变化！
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21天高效减脂训练营 - 科学运动+跟练课程27.86 GB(mp4、mov视频135节；jpg、png图片23张；)
食谱
自己做饭示例.jpg864.37KB外食外卖示例.jpg695.55KB食材说明.jpg715.15KB吃前必看！.jpg458KB第一天
一键跟练.mp41.28GB前言.mp4241.77MB打卡主页.jpg5.93MB6颈部手法放松.mp4127.18MB5一阶本能起身.mp4122.69MB4旋体胸壁延伸.mp4193.14MB3拧转骨盆起髋.mp4110.31MB2单边压脚裸.mp492.71MB1对角猫牛式.mp4224.17MB第四天
一键跟连.mp4692.53MB第四天打卡主页.jpg5.12MB4颈部手法放松.mp4127.18MB3一阶起身（完整）.mp444.42MB2旋体胸壁延伸.mp4193.14MB1拧转骨盆起髋.mp4110.31MB第三天
一键跟连.mp41.36GB8颈部手法放松.mp4127.18MB7一阶起身（完整）.mp444.42MB6弓步侧起身.mp4104.41MB5手支撑人鱼坐前迈步.mp462.22MB4手支撑人鱼坐起髋.mp471.21MB3人鱼坐手支撑转体.mp465.21MB2单边压脚裸.mp492.71MB1旋体胸壁延伸.mp4193.14MB第二天
一键跟练.mp41.05GB7颈部手法放松.mp4127.18MB6一阶起身（至手支撑斜坐）.mp494.12MB5肩支撑至手支撑斜坐.mp4117.49MB4肩支撑转体.mp477.6MB3肩支撑旋髋.mp4139.36MB2拧转骨盆起髋.mp4110.31MB1对角猫牛式.mp4224.17MBday9
一键跟连(1).mp4911.28MB第八天打卡主页.jpg422.73KB7颈部手法放松.mp4127.18MB6一阶起身（至手支撑斜坐）.mp494.12MB5肩支撑至手支撑（手持重物）.mp435.92MB4肩支撑转体（手持重物）.mp443.56MB3肩支撑旋髋（直腿）.mp473.28MB2拧转骨盆起髋.mp4110.31MB1对角猫牛式.mp4224.17MBday8
day8
一键跟练.mp4982.75MB6颈部手法放松.mp4127.18MB5一阶起身（完整）.mp444.42MB4旋体胸壁延伸.mp4193.14MB3拧转骨盆起髋.mp4110.31MB2单边压脚裸.mp492.71MB1对角猫牛式.mp4224.17MB第八天打卡主页
2020-07-11170513.jpg605.11KBday7
一键跟练.mp4707.97MB4颈部手法放松.mp4127.18MB3二阶双腿起身.mp4111.64MB2一阶起身（完整）.mp444.42MB1仰卧交叉腿下压.mp458.86MB第七天打卡主页
2020-07-10170332.jpg319.88KBday6
一键跟连.mp4752.44MB第六天打卡主页.jpg2.33MB7颈部手法放松.mp4127.18MB6虫爬.mp499.93MB5四足起髋推.mp486.87MB4折髋推送撑.mp4108.78MB3肘髋支撑起髋.mp4110.55MB2侧卧抬腿.mp482.19MB1单腿肘撑起做.mp469.75MBday5
一键跟练.mp4712.81MB
第五天打卡主页.png1.51MB5二阶双腿起身.mp4111.64MB4直身拧转.mp485.42MB3压踝提膝.mp472.01MB2坐姿膝踝拉伸.mp459.85MB1单腿延伸开合.mp4109.94MBday21
一键跟练.mp479.69MB打卡主页.jpg285.16KB2左右二阶单腿起身.mp485.98MB1左右一阶起身.mp434.94MBday20
一键跟练(1).mp4680.9MB打卡主页.jpg341.06KB4颈部手法放松.mp4127.18MB3仰卧交叉腿下压.mp458.86MB2左右二阶单腿起身.mp485.98MB1左右一阶起身.mp434.94MBday19
一键跟练(3).mp4779.32MB打卡主页.jpg473.02KB5仰卧交叉腿下压.mp458.86MB4左右二阶起身.mp486.67MB3直身拧转.mp485.42MB2坐姿膝踝拉伸.mp459.85MB1单腿延伸开合.mp4109.94MBday18
一键跟练(1).mp4856.61MB打卡主页.jpg586.27KB7颈部手法放松.mp4127.18MB6单腿虫爬.mp479.1MB
5四足单腿起髋推.mov2.92MB4单腿折髋推送髋.mp472.79MB3肘髋支撑起髋.mp4110.55MB2旋体侧卧抬腿.mp491.64MB1单腿手撑起坐.mp467.52MBday10
一键跟练.mp41.14GB8颈部手法放松.mp4127.18MB7负重一阶起身.mp453.93MB6弓步侧起身.mp446.54MB5手支撑人鱼坐前迈步.mp439.02MB4手支撑人鱼坐起髋.mp442.34MB3人鱼坐手支撑转体.mp447.55MB2单边压脚裸.mp492.71MB1旋体胸壁延伸.mp4193.14MB打卡主页
2020-07-13183158.jpg473.39KB17
一键跟练(1).mp4712.72MB打卡主页.jpg522.16KB5颈部手法放松.mp4127.18MB4左右一阶起身.mp434.94MB3拧转骨盆起髋.mp4110.31MB2单边压脚裸.mp492.71MB1对角猫牛式.mp4224.17MB16
day16一键跟练.mp4808.1MBday16.jpg4.43MB5仰卧交叉腿下压.mp458.86MB4左右二阶起身.mp486.67MB3直身拧转.mp485.42MB2压踝提膝.mp472.01MB1单腿延伸开合.mp4109.94MB15
一键跟练(1).mp4823.97MB打卡主页.jpg525.25KB5颈部手法放松.mp4127.18MB4左右一阶起身至手斜坐.mp474.85MB3拧转骨盆起髋.mp4110.31MB2单边压脚裸.mp492.71MB1对角猫牛式.mp4224.17MB14
一键跟练(1).mp4441.12MB打卡主页.jpg292.33KB3颈部手法放松.mp4127.18MB2二阶单腿起身.mp4105.33MB1仰卧交叉腿下压.mp458.86MB13
一键跟练(1).mp4730.2MB打卡主页.jpg302.9KB6颈部手法放松.mp4127.18MB5单腿虫爬.mp479.1MB4四足单腿起髋推.mp456.1MB3肘髋支撑起髋.mp4110.55MB2旋体侧卧抬腿.mp491.64MB1单腿手撑起坐.mp467.52MB12
一键跟练(1).mp4712.28MB打卡主页.jpg523.84KB5二阶双腿起身.mp4111.64MB4直身拧转.mp485.42MB3压踝提膝.mp472.01MB2坐姿膝踝拉伸.mp459.85MB1单腿延伸开合.mp4109.94MB11
一键跟练.mp4569.6MB打卡主页.jpg5.44MB4颈部手法放松.mp4127.18MB3负重一阶起身.mp453.93MB2旋体胸壁延伸.mp4193.14MB1拧转骨盆起髋.mp4110.31MB
