1 00:00:04,671 --> 00:00:13,980 壺鈴基礎: 壺鈴7個最重要的動作 2 00:00:14,214 --> 00:00:25,525 1. 壺鈴硬舉 3 00:00:40,400 --> 00:00:50,216 2. 壺鈴擺盪(盪壺) 4 00:01:00,600 --> 00:01:08,535 3. 持式深蹲(高腳杯深蹲) 5 00:01:27,200 --> 00:01:33,193 4. 土耳其式起身 6 00:02:13,166 --> 00:02:20,240 5. 壺鈴軍式舉 7 00:02:43,263 --> 00:02:50,360 6. 挺壺 8 00:02:59,450 --> 00:03:08,540 7. 壺鈴抓舉