核心肌群訓練(core exercise) http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/Quick-Core-Workout.htm#step-heading 1: [The Plank x 3 minutes + break time 3 minutes] x 3 sets http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/Quick-Core-Workout_2.htm#step-heading 2-1: [The right side Plank x 90 seconds + break time 90 seconds] x 3 sets 2-2: [The left side Plank x 90 seconds + break 90 seconds] x 3 sets http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/Quick-Core-Workout_3.htm#step-heading 3: [The V-Sit Abdominal Exercise x 90 seconds + break time 90 seconds] x 3 sets