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https://m-muscular.com/%e9%80%99%e5%8f%af%e8%83%bd%e6%98%af%e4%bd%a0%e7%9c%8b%e9%81%8e%e6%9c%80%e8%a9%b3%e7%b4%b0%e7%9a%84%e8%85%bf%e9%83%a8%e8%a8%93%e7%b7%b4%e6%8c%87%e5%8d%97/
這可能是你看過最詳細的腿部訓練指南