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】字:【 】字:【过】字:【去】字:【,】字:【人】字:【们】字:【常】字:【说】字:【凯】字:【格】字:【尔】字:【训】字:【练】字:【对】字:【提】字:【高】字:【女】字:【性】字:【性】字:【感】字:【受】字:【有】字:【诸】字:【多】字:【好】字:【处】字:【,】字:【其】字:【实】字:【,】字:【盆】字:【底】字:【肌】字:【肉】字:【强】字:【壮】字:【与】字:【否】字:【,】字:【对】字:【男】字:【性】字:【也】字:【至】字:【关】字:【重】字:【要】字:【。】字:【这】字:【一】字:【肌】字:【肉】字:【群】字:【能】字:【控】字:【制】字:【精】字:【液】字:【流】字:【动】字:【、】字:【勃】字:【起】字:【硬】字:【度】字:【及】字:【射】字:【精】字:【时】字:【的】字:【喷】字:【发】字:【力】字:【。】
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】字:【 】字:【男】字:【性】字:【在】字:【进】字:【行】字:【凯】字:【格】字:【尔】字:【训】字:【练】字:【前】字:【,】字:【应】字:【该】字:【先】字:【明】字:【确】字:【自】字:【己】字:【的】字:【盆】字:【底】字:【肌】字:【肉】字:【在】字:【什】字:【么】字:【位】字:【置】字:【。】字:【最】字:【简】字:【单】字:【的】字:【办】字:【法】字:【就】字:【是】字:【在】字:【上】字:【厕】字:【所】字:【时】字:【憋】字:【尿】字:【,】字:【感】字:【觉】字:【下】字:【身】字:【正】字:【在】字:【发】字:【力】字:【的】字:【肌】字:【肉】字:【群】字:【的】字:【位】字:【置】字:【,】字:【并】字:【牢】字:【牢】字:【记】字:【住】字:【那】字:【种】字:【紧】字:【绷】字:【的】字:【感】字:【受】字:【。】字:【但】字:【是】字:【,】字:【切】字:【忌】字:【紧】字:【绷】字:【腹】字:【、】字:【臀】字:【及】字:【腿】字:【部】字:【的】字:【肌】字:【肉】字:【,】字:【这】字:【样】字:【会】字:【让】字:【凯】字:【格】字:【尔】字:【训】字:【练】字:【失】字:【去】字:【意】字:【义】字:【。】
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】字:【 】字:【男】字:【性】字:【凯】字:【格】字:【尔】字:【训】字:【练】字:【分】字:【为】字:【四】字:【部】字:【分】字:【。】字:【第】字:【一】字:【节】字:【包】字:【括】字:【三】字:【组】字:【练】字:【习】字:【,】字:【首】字:【先】字:【,】字:【迅】字:【速】字:【收】字:【缩】字:【、】字:【放】字:【松】字:【盆】字:【底】字:【肌】字:【肉】字:【,】字:【每】字:【次】字:【持】字:【续】字:【1】字:【0】字:【秒】字:【,】字:【连】字:【续】字:【做】字:【3】字:【组】字:【,】字:【每】字:【组】字:【间】字:【隔】字:【1】字:【0】字:【秒】字:【。】字:【然】字:【后】字:【,】字:【继】字:【续】字:【重】字:【复】字:【一】字:【缩】字:【一】字:【放】字:【的】字:【动】字:【作】字:【,】字:【但】字:【每】字:【次】字:【持】字:【续】字:【5】字:【秒】字:【,】字:【每】字:【组】字:【间】字:【隔】字:【5】字:【秒】字:【。】字:【最】字:【后】字:【,】字:【紧】字:【缩】字:【盆】字:【底】字:【肌】字:【肉】字:【,】字:【维】字:【持】字:【3】字:【0】字:【秒】字:【,】字:【做】字:【3】字:【组】字:【,】字:【每】字:【组】字:【间】字:【隔】字:【3】字:【0】字:【秒】字:【。】字:【这】字:【一】字:【套】字:【练】字:【习】字:【应】字:【坚】字:【持】字:【一】字:【周】字:【,】字:【每】字:【天】字:【都】字:【练】字:【。】
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】字:【 】字:【在】字:【第】字:【二】字:【节】字:【训】字:【练】字:【中】字:【,】字:【主】字:【要】字:【是】字:【训】字:【练】字:【盆】字:【底】字:【肌】字:【肉】字:【的】字:【灵】字:【敏】字:【性】字:【。】字:【首】字:【先】字:【,】字:【收】字:【缩】字:【盆】字:【底】字:【肌】字:【肉】字:【,】字:【坚】字:【持】字:【5】字:【秒】字:【,】字:【然】字:【后】字:【放】字:【松】字:【,】字:【一】字:【共】字:【做】字:【1】字:【0】字:【组】字:【。】字:【然】字:【后】字:【,】字:【尽】字:【可】字:【能】字:【快】字:【地】字:【收】字:【放】字:【,】字:【每】字:【组】字:【1】字:【0】字:【次】字:【,】字:【做】字:【3】字:【组】字:【。】字:【再】字:【次】字:【,】字:【不】字:【规】字:【则】字:【地】字:【收】字:【紧】字:【并】字:【放】字:【松】字:【,】字:【每】字:【次】字:【数】字:【1】字:【0】字:【下】字:【,】字:【做】字:【3】字:【组】字:【。】字:【最】字:【后】字:【,】字:【紧】字:【收】字:【肌】字:【肉】字:【,】字:【尽】字:【可】字:【能】字:【久】字:【地】字:【坚】字:【持】字:【,】字:【以】字:【2】字:【分】字:【钟】字:【为】字:【上】字:【限】字:【。】字:【这】字:【一】字:【节】字:【训】字:【练】字:【也】字:【应】字:【坚】字:【持】字:【一】字:【周】字:【。】字:【如】字:【果】字:【觉】字:【得】字:【已】字:【经】字:【控】字:【制】字:【自】字:【如】字:【了】字:【,】字:【则】字:【可】字:【以】字:【做】字:【下】字:【一】字:【节】字:【训】字:【练】字:【。】
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】字:【到】字:【了】字:【第】字:【三】字:【节】字:【,】字:【首】字:【先】字:【是】字:【重】字:【复】字:【收】字:【放】字:【盆】字:【底】字:【肌】字:【肉】字:【,】字:【共】字:【3】字:【0】字:【组】字:【,】字:【慢】字:【慢】字:【增】字:【加】字:【到】字:【1】字:【0】字:【0】字:【组】字:【。】字:【然】字:【后】字:【,】字:【尽】字:【可】字:【能】字:【久】字:【地】字:【收】字:【紧】字:【,】字:【做】字:【3】字:【0】字:【组】字:【,】字:【每】字:【组】字:【间】字:【隔】字:【3】字:【0】字:【秒】字:【。】
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】字:【 】字:【第】字:【四】字:【节】字:【是】字:【巩】字:【固】字:【练】字:【习】字:【。】字:【首】字:【先】字:【,】字:【收】字:【紧】字:【盆】字:【底】字:【肌】字:【肉】字:【,】字:【至】字:【少】字:【坚】字:【持】字:【两】字:【分】字:【钟】字:【,】字:【然】字:【后】字:【放】字:【松】字:【,】字:【组】字:【数】字:【不】字:【限】字:【,】字:【但】字:【最】字:【好】字:【是】字:【尽】字:【可】字:【能】字:【久】字:【地】字:【练】字:【习】字:【。】
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