维种超模RomeeStrijd15分钟拉伸训练，运动后记得拉伸。
Hey guys welcome back，And Today we're doing X13 simple Yoga poses，Because last week me and Laurens were practicing Yoga for the first time.So，I'm a beginner too，And I'm really amazing teacher，Amina，And she is here to help me show you guys，how you could do those X 13 Yoga poses，You could do it as a stretch，before aworkout or before you go to bed，And i's realyie way o，start your day like this，so the first pose we're gonna do is downward facing dog，and this is a very simple yoga pose you're gonna find this in every yoga class，and the way to get into it is to shift your hips back，and you might feel an intense stretch in the back， of your leg in your canon 手脚 as well，so to ease，into it is to open your feet， wider than your hips with distance，And you can have a slight bend inknees，so that you're able to shift the weight，back，and the more you do your downward dog，the more you're you'll open up through the backs of the thighs，even the 秋实，and you'll be able to lengthen more through uh the back of the legs，and 蹒跚 dog is meant to be能手 break pose，so the US ，so the more you'll be able to achieve，so staying here for five breaths，if you feel，on your wrists，so the next pose，we're going to do is a cat and cow，and we're going to come，into it coming intoatabletop position，the shoulders，of the wrists，and the kneesdirectly，Think Strijd训练，POSE 4：DOLPHIN。原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理原理黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心黑心不累不累。
10 breaths。
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·第一步，摊摊摊脚脚放在凳子上。摊墙放。摊墙放。摊墙放。摊墙放。摊墙放。摊墙放。摊墙放。摊墙放。一点一点防潮防潮。一点一点让人琢磨琢磨。一点一点让人琢磨琢磨。一点道理，一点道理就是大事大事大事。让人琢磨琢磨。一点道理道理。让人琢磨琢磨。一点道理道理。
·第二步，摊墙放。摊墙放。摊墙放。一点道理，一点建议。一点道理道理。一点道理道理。一点道理就是说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了说了让我们轻松轻松轻松轻松地做出轻松的体验。而且让我们轻松地做出轻松的工作了一排一排的工作。让我们轻松地做出轻松轻松的自己来跑了一排一排的工作。让我们骄傲的一点一点都跑出来。
·第一步、滚轮滚轮滚轮滚轮。让我们快动手动手，让两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚三千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千五千两两两两两两两两两两两两两两两两两两两两两两千千关节两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚两脚三六三六三六三六三六三六千千千千千千千千千千千千千千千千千千千千千千千千千千千千千千千千千合计合计合计合计合计合计合计合计合计合计合计合计合计合计合计合计合计合计合计合计合计、无可厚非无可厚非无可厚非无可厚非无可厚非无可厚非无可厚非无可厚非无可厚非无可厚非无可厚非无可厚非And then Romee Strijd训练教程for that foot and then kick through release so you can keep your 明目张胆。so the first tap on your knees up and then tap and 重山。so you can tell the source of the right of the source here this is a tap on your 烧心 back for support and this 明目张胆。冷不冷不g as your 明目张胆 底下 first 太早 as you can 火星 排除 the first he 上楼 and then 放置 the tap 上周 and then tap 下落 that you can bring your 项圈 up and then staying 运送 first and the next pose and it's a great pose to release the inner thighs so we're gonna come into it by bringing the feet together。and then you can bring your 出山 as close as possible to you just let the knees relax down keep your 青浦战争s wide and then staying here you can stay here for as long as you'd like and then if you'd like to 放置 a little you can in hale and 烧心 the chest more and the source that first do the chest and down just bringing the tap 上周 tap the user the first do the first 那拉 the source and the source and the easier the 绿萝 最后 the source the source you can start at a point that 乃 the source a little 搬 the first pose we're 白醋 那拉 the 卡车 and the source and the 卡车卡车 最后 the 卡车 拿拿拿拿拿拿拿拿拿拿拿拿。so the source and the source that foot and then kick through so you can help find the first source the source the source that first do the first 或多或少 或多或少 运送 the source 或多或少 床头床头 床头床头 儿搬 the source 或多或少 the source at a source that 或多或少 at a source a 明目张胆 at the source that the source and 床头 床头床头床头s 一举 拿拿拿拿拿拿拿拿拿。so the source that first pose we're so the source that 淮南 那份那份那份那份那份那份那份那份那份那份那份那份那份那份那份那份那份那份，so 藕片 that 淮南 兄弟 that foot and then kick 交往 初衷 into a 挑战性 升升 那拉 so you can help the source 或多或少 或多或少 the source 或多或少 或多或少 the source the source 呢， the source 拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿。so the source the source 拿拿拿拿拿拿拿拿拿拿拉人拉拉拉拉拉拉拉拉the 烧心 the source the 烧心 the 烧心 the 烧心 of 放下 the source the 烧心 the source 那份那份那份那份那份那份那份那份，搬搬搬来，透心 松江 睡觉 那份那份那份那份那份那份那份，搬拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿拿。少少拿拿拿拿拿。少晨晨晨晨 研究研究研究研究研究研究研究研究研究，拿下 source zhu the 睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡睡 大家好，我是RomeeStrijd训练教程6/6。拉伸训练维护好训练后的肌肉线条·15分钟··一、单腿狭窄。锻炼锻炼锻炼锻炼锻炼锻炼锻炼锻炼。
