核心肌群訓練(core exercise) http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/Quick-Core-Workout_4.htm#step-heading 4: [The Bicycle Crunch x 20 times + break 1 minute] x 3 sets http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/Quick-Core-Workout_5.htm#step-heading 5: [The The Hip Bridge Exercise x 2 minutes + break time 2 minutes] x 3 sets http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/Quick-Core-Workout_6.htm#step-heading 6-1: [The right single Leg Bridge Exercise(up & down) x 20 times + break time 2 minutes] x 3 sets 6-2: [The left ringle Leg Bridge Exercise(up & down) x 20 times + break time 2 minutes] x 3 sets http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/Quick-Core-Workout_7.htm#step-heading 7: [Push Up Lat Row (right & left) x 10 times] x 3 sets