冬练“三九”须掌握八个要领

��琎脋 N]N {槍c醕kQ*N潐啒





琎)Y�郪:NlP襕稱�笅Y篘
N?aa耂燫SO瞼;m≧�FO 琎)Y≧N≧�鶗N:W舥�琎)Y襛N襛�Y漊o�N梮
0 Y脋 NO�琎脋 N]N 贊汵譕韹魦f琎c[ZW
cSO瞼;暭p^�8^ g蕍嶯珟SOeP穅0

00婲瀃翄f�琎c[0R7bY耂燫SO瞼;m≧�珟SO譙0R襕稱剉:R纎�寑墍
0@垺{
NP0W6e)�齹YO胈濗潹R燫隷�|T8T燫駇�SO匭癳H栥N"尃R:_�珟SO�Nu剉韕蠎瀀燫0T鰁�1u嶯Y澁v(漷QKY`瀀:_� g)R嶯upOe
0芉nx0W寕係O)n0贊7h�篘剉梑襕齹汻1颯f>f瀀:_0

00琎c[耂燫SO瞼袧≧=�{}YY坃Y�FO g汵顣槝潐臺{槤�_w濊la�

00N
0
N潐(W}lf潙楢~eg�_剉餄節
N;m≧�郪:N}lf�(WL坴汌eO&^w潏_Ypp_NO抍鶴焇l�轁粂篘霳剉|T8TS潏_褲�齹魐�c珗8TeQSO匭�蜰�肙b%``bba`舥莡裇u0(WeP珟;m≧鰁$vQ
N潐(W�N�c%cop
0l氾漧�/_Yb}lf澷zD栄澺滾�0

00孨
0(W蹪L�曆滻{袧≧鰁�筟f稱zzlT絋蹪脌爛S��蜰�_w澝�爛蓇c`gR踰by澙�0郪dk�:N螿T絋蹪菨Y剉稱zzl�袧≧鰁
N淸 _鉙|T8T
0糣鉙櫃謡
0魦{Sb鶗I{0(W蹪L圫O瞼詋[滿R$N)Y擽邩箓軆
0項軆
0YF�
0AbF�
0u瘏I{�~魚蔛lSv�+T蠎貧剉邩ir�颯螿MQ袧≧鰁裇u剉y澙�0N鎒y澺uby澙�緰蚠�珗霛葉bk袧≧鰁�颯L戇�蠎u躖
0��+g墊
0F孖�
0q剗vI{wQ g)n脌ce襕O(u剉邩罷0(W漢T鬡俶~g倐筶bj潙戞dBR�燫we韕4l媹颯.^㏑抍l坢纮0

00 N
0潐滿Q@w蒕�琎c[0R7bY;暭p�潐漇_z梍杅孴汵�4b
N=^P[孴KbWY�俌済螛*YY�潐4b
N鉙i0FO_N
N潐z梍*Y歋
0*Y脻縺�錘MQ╕漻珟SO剉袧≧�燫蛻珟SO剉澟b�CN鬂鶴Wl*YY�蚐�踒魸a扱0(W袧≧-N魰Oo`鰁�R皨z
NYWY�
N颯鸑螛襕XNQm珟踜T[Y _KN鰁�礝eQSO匭魸舥0(W;暭p觺_g鰁�俌済珟
N鶴Wl�潐鎑r^Wl4l�bc
Nr^o潉v匭c�0潐/f`棲嶴O奲Wlqr^�1O蓧梍hQ珟癚蒕�筟fa扱0

00踁
0
N潐(WOY扱遬剉璣b�bW圫濁�T

00虘;暭p�贊鵞eP穅剉_c砙_N/f
N剉0遬��
0焇l凉O魐�c_c砙篘SOeP穅�_魸%``/el�{巔
0簚巔
0頣楿I{|T8T鹼邁緐舥0琎錯剉;暭p;m≧淸(WYlal觛{�b鄀al觛剉0W筫蹪L��俌q7�
0猲Am羍
0h梘I�0W
0zzln癳
m繯剉0W筫�Ob霳剉:gSO(W;暭p剉T鰁8TeQ鬴Y剉癳湝zzl0

00擭
0潐滿Q(WY螛
0Y襕
0Y陽
0��2�-N;暭p�贊N筽鵞嶯
�t^篘
0SO(潈�1_剉篘$vQ蛻潐0dkY�(W琎)Y剉閑hf�1u嶯稱貧婼剉q_蚑��_�_O裇u�)n皊a��sS
NBl)n貧��0Wh�l)nNO�YlPbk
NN鵞Am;m≧�閑hfu;m
0錧N抍鶴剉焇l
N齹TYlBibce� �b�[Yzzl鴙S_alJm�齹翂�^YYM朜O0贊鰁(W�[Y袧≧1
N俌(W�[匭;m≧哊0

00mQ
0琎c[;暭p�擽EQRZP}Y芉Y;m≧�篘(W琎c[蜰�[匭0R�[Y�)n�^��6qM朜O�OO畍��孴寑墍藌sS6e)�sQ倐孴鐥&^鮌lx�SO匭剉鉔"�>e0(W贊蛓臽礠N�鍌藌sS_薡;暭p� g颯齹 �b寑墍蒪$ObsQ倐_c$O��N1u嶯胈鬂燫隷�貪颯齹_w漹`胈
0UTTI{
N潝^莡秗0郪dk�擽ZP}Y芉Y;m≧�OQm珟剉寑墍
0sQ倐;m≧_�SO匭hV榌�$vQ/f胈澺漞Q潝^袧≧剉秗
`�衏貧^y蟸-N�g剉tQKY`�@埐m猒痵孴ir(濄N"寳_0R9e刄0芉Y;m≧潐ZP0RQm珟裇韕�贊7h_薡;m≧�縊O蓧梍踁�� g汻�緗^yq欋n�襕稱_N
N碀鏯哊0

00N
0琎c[稱4ltm/f
N篘淯"k剉琎c[;暭p0婲瀃翄f�贊/fNy橗�Y衏貧�襕汻剉 g蕍袧≧0FO/f�擽鍕9hnc*NSO臽礠 濋bhQ珟`稱4ltm貪/f@铦鎑珟0hQ珟稱4ltm4l)n擽(W10~16Ddl�^�1潐cc�
g�賨(W薽tm稶4YN艥澆Qm�鰁魰
N淸菨��2~3R煍sS颯0蹪L堎澩y;暭pg}Y蜰Y)Y_薡�蟢)YZW
c�贊7h0R琎)Y1颯錘緷0R潝^;暭p剉顅剉0@铦鎑珟剉4l)n颯(W8~12Ddl�^�(u踜�]8�n艥濇d珟�@铦鎑珟 濋b剉铦MO8^8^/fb楄�
03�铦
0Kb铦
0濊滻{0贊蛓筫誰7usY
�GW颯菓(u0

00kQ
0琎c[剉�[匭;暭p0S_�[YY螛M�)n
0Y��
0M栮�
N淸�[Y;m≧鰁��[匭剉漇_;m≧_N/f琎c[;暭p剉}Y濺誰0(W�[匭;暭p鰁�潐 濋bT3杽v?b魰�HQ�[匭澪榖clT�颯錘(W�[匭ZPSO蚫�;m≧p���_N颯錘ZPl烺;暭p�擽 �(u≧Y椨~T剉烺誰:N}Y0_N颯錘隄馷NWYeP珟蚫�詋俌 g垬i舥
0p�澺u
0貧@垕SI{舥剉篘�颯9hnc隄馷剉*NSO臽礠ZP踁��
0p��;m≧�$vQ(W4Y铦剉d
0 c
0Kc
0砲I{Kb誰�凉O6e0R坃}Y剉He済0