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Beginner
Strength
Bird Dog
核心稳定性和平衡训练，同时锻炼背部。
Tips
四足跪姿，双手在肩下
对侧手臂和腿同时伸出
保持身体稳定
缓慢收回
Common Mistakes
身体晃动
腰部下塌或拱起
Target Muscles
Core
Back
Glutes
Equipment
No Equipment
Alternative Exercises
dead bug
superman
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