每天一招，十六天养成羽球硬实力
第一弹，送给腰背常年不爽快的你我他
不少人，包括我自己，曾饱受背部酸痛的困扰。好消息是：从我把这个“坐拉”动作纳入训练之后，真的有了明显改善。
视频亮点：
坐在拉力器前，双手拉杆至胸口
简单动作，却能精准锻炼背部、肩膀、手臂三大区域
不求花哨，只求扎实
最后还有一个小彩蛋：胜利的微笑和轻轻握拳的动作
这个26秒的动作，不保证你立刻告别背痛，但它值得你每天投入半分钟试试看。特别是打羽毛球的朋友们，我们的力量输出、转身、防守都和背部脱不了关系。
英文原标题与简介：
Bye-Bye Back Pain: The Seated Pull That Works at 59
In this 26-second clip, I’m sitting down and pulling the bar toward my chest, which is supported by a vertical stand. Simple move — but surprisingly effective. It targets the back, shoulders, and arms.
A lot of us have struggled with back pain — myself included. But since incorporating this into my routine, I feel real relief. Will it guarantee a pain-free back? Maybe. But it’s definitely worth the 26 seconds. Watch to the end for my signature finish: a confident smile and a small fist of victory.
If Donald can do it — at 59, while protecting his joints and moving like an eagle in the air — you can do it too, at any age. No private coach. Just real discoveries over time.
Start early. Start now.
明日预告：
明天我们来练练“下拉”的那一招，也是为力量蓄势的关键武器，敬请期待 #2
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