ããé¿é«ä¸»è¦æ¯åè¢éª¨ççé¿ï¼æ以主è¦é»ç¼ä¸ä¸åè¢ï¼å¹³å¸¸ä¹è¦å¤åä¸äºæ·å¤çè¿å¨ï¼å¤æ太é³æè½ä¿è¿é¿é«ã
ããä¸è¢å个å¨ä½åä¸è¢å个å¨ä½ï¼ä¸å¤©ä¸è¢ä¸å¤©ä¸è¢ï¼10-15次3-8ç»ï¼ç»é´ä¼æ¯æ¶é´1åéï¼å¨ä½é´ä¼æ¯æ¶é´3-5åéã
ããä¸é¢æ¯è¿å «ä¸ªå¨ä½çå¨æå¾