专为久坐、产后、腰痛人群设计的系统性骨盆修复课程，包含21天分阶训练计划，通过筋膜松解、呼吸调整和功能性动作三大模块，针对性解决骨盆前倾/后倾、骶髂关节紊乱等问题。课程含58个高清教学视频，每日30分钟跟练即可改善假胯宽、腰骶疼痛，重塑中立位骨盆，提升核心稳定性。附赠骨盆自测手册和训练进度表，助你科学矫正体态。
以下云资源目录树快照生成于[2个月前]，该学习资料由百度云用户[zk***000]分享（只展示大部分文件和目录）
麦大湿21天骨盆重塑训练课：改善体态缓解腰痛1.04 GB(mp4视频76节；)
9.4-【跟练】DAY9.mp423.87MB9.3-【讲解】俯撑缩腹呼吸.mp46.69MB9.2-【讲解】勾卧举臂呼吸.mp47.67MB9.1-【讲解】腹直肌延展训练.mp44.76MB8.4-【跟练】DAY8.mp432.24MB8.3-【讲解】倒置缩腹呼吸.mp45.39MB8.2-【讲解】坐姿骨盆揉动.mp410.37MB8.1-【讲解】阔筋膜张肌延展训练.mp43.84MB7.4-【跟练】DAY7.mp440.27MB7.3-【讲解】仰卧夹腿缩腹呼吸.mp410.1MB7.2-【讲解】侧卧骨盆揉动.mp48.41MB7.1-【讲解】梨状肌延展训练.mp44.57MB6.4-【跟练】DAY6.mp426.12MB6.3-【讲解】90-90缩腹呼吸.mp48.23MB6.2-【讲解】体前屈呼吸.mp47.35MB6.1-【讲解】腹直肌起点松解.mp44.52MB5.4-【跟练】DAY5.mp427.77MB5.3-【讲解】垫高骨盆桥式呼吸.mp412.03MB5.2-【讲解】勾卧举臂呼吸.mp47.67MB5.1-【讲解】阔筋膜张肌松解.mp44.23MB4.4-【跟练】DAY4.mp434.93MB4.3-【讲解】坐姿骨盆揉动.mp410.37MB4.2-【讲解】梨状肌延展训练.mp44.57MB4.1-【讲解】骶髂筋膜松解.mp44.57MB3.4-【跟练】DAY3.mp431.25MB3.3-【讲解】侧卧骨盆揉动.mp48.41MB3.2-【讲解】腹直肌延展训练.mp44.76MB3.1-【讲解】腹直肌起点松解.mp44.52MB21.4-【跟练】DAY21.mp433.28MB21.3-【讲解】直身全蹲.mp48.54MB21.2-【讲解】俯撑缩腹呼吸.mp46.69MB21.1-【讲解】阔筋膜张肌延展训练.mp43.84MB20.4-【跟练】DAY20.mp441.12MB20.3-【讲解】骨盆姿势屈髋.mp46.1MB20.2-【讲解】倒置缩腹呼吸.mp45.39MB20.1-【讲解】梨状肌延展训练.mp44.57MB2.4-【跟练】DAY2.mp429.97MB2.3-【讲解】体前屈呼吸.mp47.35MB2.2-【讲解】阔筋膜张肌延展训练.mp43.84MB2.1-【讲解】阔筋膜张肌松解.mp44.23MB19.4-【跟练】DAY19.mp434.44MB19.3-【讲解】骨盆姿势剪蹲.mp46.66MB19.2-【讲解】90-90缩腹呼吸.mp48.23MB19.1-【讲解】阔筋膜张肌松解.mp44.23MB18.4-【跟练】DAY18.mp458.78MB18.3-【讲解】单腿箱蹲.mp410.19MB18.2-【讲解】垫高骨盆桥式呼吸.mp412.03MB18.1-【讲解】骶髂筋膜松解.mp44.57MB17.3-【跟练】DAY17.mp424.02MB17.2-【讲解】直身全蹲.mp48.54MB17.1-【讲解】仰卧夹腿缩腹呼吸.mp410.1MB16.3-【跟练】DAY16.mp430.72MB16.2-【讲解】骨盆姿势屈髋.mp46.1MB16.1-【讲解】90-90缩腹呼吸.mp48.23MB15.3-【跟练】DAY15.mp426.56MB15.2-【讲解】骨盆姿势剪蹲.mp46.66MB15.1-【讲解】垫高骨盆桥式呼吸.mp412.03MB14.3-【跟练】DAY14.mp432.31MB14.2-【讲解】弓步旋胯蹲.mp46.39MB14.1-【讲解】俯撑缩腹呼吸.mp46.69MB13.3-【跟练】DAY13.mp447.05MB13.2-【讲解】单腿箱蹲.mp410.19MB13.1-【讲解】倒置缩腹呼吸.mp45.39MB12.3-【跟练】DAY12.mp424.37MB12.2-【讲解】不等高桥式旋胯.mp47.02MB12.1-【讲解】仰卧夹腿缩腹呼吸.mp410.1MB11.3-【跟练】DAY11.mp420.77MB11.2-【讲解】弓步手膝对抗呼吸.mp44.95MB11.1-【讲解】90-90缩腹呼吸.mp48.23MB10.3-【跟练】DAY10.mp426.42MB10.2-【讲解】不等高站姿旋胯呼吸.mp46.3MB10.1-【讲解】垫高骨盆桥式呼吸.mp412.03MB1.4-【跟练】DAY1.mp429.15MB1.3-【讲解】勾卧举臂呼吸.mp47.67MB1.2-【讲解】梨状肌延展训练.mp44.57MB1.1-【讲解】骶髂筋膜松解.mp44.57MB
