专为亚洲女性设计的科学瘦腿课程，通过21天分阶段训练（下腹调整/髋部调整/步态转化）配合40+专业动作库教学，从根本改善假胯宽、大腿粗壮问题。课程包含股骨前移矫正、髂腰肌激活、腘绳肌拉伸等独家训练法，每天15分钟跟练即可重塑纤细笔直腿型，同步纠正不良体态，养成优雅步态。附赠站姿冥想、肌肉松解等针对性练习，助你告别梨型身材！
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天直腿瘦腿训练计划3.36 GB(mp4视频69节；jpg图片71张；)
动作库
站姿冥想支撑感捕捉.mp455.33MB腿延伸骨盆推送.mp452.11MB后支撑内外开.mp449.88MBlegswing.mp469.33MB43松解：长收肌.mp445.45MB42松解：足底4位.mp497.2MB41仰卧腹部MET.mp432.63MB40跪式仰撑X伸展.mp461.44MB39松解：阔筋膜张肌.mp444.09MB38松解：髋关节囊后侧.mp442.7MB37松解：髂胫束.mp457.62MB36跪姿落膝.mp446.71MB35四足后扫腿.mp427.59MB34举肘胯高位.mp442.28MB33骨盆X钟摆.mp4150.68MB32跨栏式股后肌群MET.mp424.69MB31顶膝桥式.mp4121.44MB30不等高四足后扫腿.mp453.23MB29认识走路中的支撑.mp438.21MB28举臂俯身交替支撑.mp426.58MB27左右俯身支撑.mp444.63MB25撤腿式支撑练习.mp465.8MB24站姿冥想_排列感应.mp446.14MB23认识髋的合理功能.mp411.35MB20站姿冥想_支撑感捕捉.mp454.45MB19站姿冥想_骨盆位置.mp469.16MB18靠墙雨刮腿.mp465.38MB17腘绳肌综合.mp428.01MB16自助腰大肌激活.mp456.83MB15俯卧腿延伸.mp459.77MB14侧卧旋腿sidewalk.mp478.42MB13侧卧悬腿延伸.mp456.73MB12松解：小腿下端.mp452.39MB11松解：腘绳肌下端.mp460.76MB10单腿仰撑挺身.mp444.26MB09坐立后倒.mp432.9MB08跪式后倒.mp440.3MB07跪撑弯月伸展.mp454.81MB06手助式挺身缩腹.mp434.44MB05手法：髂嵴处髂腰肌.mp457.42MB04站立缩腹延伸.mp421.59MB03站姿冥想_腹部上提.mp427.68MB02坐姿注意事项.mp470.02MB01认识股骨前移.mp448.97MB15-21步态转化期
Day21
Screenshot_20190928_092236.jpg43KBScreenshot_20190928_092226.jpg90.56KBScreenshot_20190928_092207.jpg85.86KBScreenshot_20190928_092114.jpg171.72KBDay20
Screenshot_20190928_092436_com.tencent.mm.jpg145.11KBScreenshot_20190928_092419_com.tencent.mm.jpg152.74KBScreenshot_20190928_092415.jpg99.14KBDay19
Screenshot_20190928_092801.jpg42.31KBScreenshot_20190928_092748.jpg95.28KBScreenshot_20190928_092734.jpg92.42KBScreenshot_20190928_092723.jpg131.53KBDay18
Screenshot_20190920_144053.jpg41.58KBScreenshot_20190920_144043.jpg85.92KBScreenshot_20190920_144032.jpg87.06KBScreenshot_20190920_144020.jpg114.67KBDay17
Screenshot_20190918_104251.jpg91.07KBScreenshot_20190918_104238.jpg95.17KBScreenshot_20190918_104226.jpg178.06KBDay16
Screenshot_20190918_104040.jpg95.01KBScreenshot_20190918_104026.jpg82.37KBScreenshot_20190918_104012.jpg113.54KBDay15
Screenshot_20190917_123922.jpg99.28KBScreenshot_20190917_123911.jpg89.4KBScreenshot_20190917_123858.jpg86.23KBScreenshot_20190917_123848.jpg252.17KB08-14髋部调整期
Day14
Screenshot_20190920_143758.jpg93.4KBScreenshot_20190920_143746.jpg93.2KBScreenshot_20190920_143731.jpg100.18KBScreenshot_20190920_143719.jpg64.86KBDay13
Screenshot_20190918_063659.jpg44.08KBScreenshot_20190918_063646.jpg88.39KBScreenshot_20190918_063634.jpg78.51KBScreenshot_20190918_063622.jpg121.51KBDay12
Screenshot_20190917_200443.jpg40.25KBScreenshot_20190917_200431.jpg93.22KBScreenshot_20190917_200415.jpg91.35KBScreenshot_20190917_200401.jpg117.7KBDay11
Screenshot_20190917_200244.jpg93.96KBScreenshot_20190917_200232.jpg89.23KBScreenshot_20190917_200219.jpg70.71KBDay10
Screenshot_20190917_200029.jpg96.07KBScreenshot_20190917_200013.jpg83.16KBScreenshot_20190917_200001.jpg95.46KBDay09
Screenshot_20190914_175548.jpg91.39KBScreenshot_20190914_175503_com.tencent.mm.jpg157.53KBScreenshot_20190914_175347.jpg243.17KBDay08
Screenshot_20190914_175108.jpg139.31KBScreenshot_20190914_175012.jpg78.69KBScreenshot_20190914_175001.jpg143.73KB01-07下腹调整期
Day07
Screenshot_20190914_174732.jpg86.83KBScreenshot_20190914_174658.jpg95.81KBScreenshot_20190914_174649.jpg56.62KBDay06
练前看.jpg117.7KB04四足后扫腿.mp427.59MB0304.jpg84.83KB03单腿仰撑挺身.mp444.26MB02跪式后倒.mp440.3MB0102.jpg84.16KB01手助式挺身缩腹.mp434.44MBDay05
练前看.jpg47.02KB05.jpg43.29KB05靠墙雨刮腿.mp465.38MB04跪撑弯月伸展.mp454.81MB0304.jpg91.37KB03松解：长收肌.mp445.45MB02松解：足底4位.mp497.2MB0102.jpg94.41KB01手法：髂嵴处髂腰肌.mp457.42MBDay04
练前看.jpg44.76KB04跪式后倒.mp440.3MB0304.jpg86.49KB03站立缩腹延伸.mp421.59MB02手助式挺身缩腹.mp434.44MB0102.jpg93.61KB01仰卧腹部MET.mp432.63MBDay03
练前看.jpg132.28KB04单腿仰撑挺身.mp444.26MB0304.jpg87.91KB03坐立后倒.mp432.9MB02跪式仰撑X伸展.mp461.44MB0102.jpg89.03KB01站立缩腹延伸.mp421.59MBDay02
练前看.jpg105.01KB04跪式后倒.mp440.3MB0304.jpg85.16KB03站立缩腹延伸.mp421.59MB02松解：长收肌.mp445.45MB0102.jpg89.08KB01松解：足底4位.mp497.2MBDay01
练前看.jpg198.15KB4.手助式挺身缩腹_完成6次.mp434.44MB3.仰卧腹部MET_完成3次延伸.mp432.63MB2.手法：髂嵴处髂腰肌_每边10次.mp457.42MB0304.jpg86.44KB0102.jpg197.61KB01.站姿冥想_腹部上提跟随视频完成.mp427.68MB
