第0章
練習描述 .......................................................................................................................... 5
練習描述 ...................................................................................................................................... 5
開始 .............................................................................................................................................. 6
益處?.............................................................................................................................................. 6
練習PC肌 ..................................................................................................................................... 6
第一章
PC肌鍛煉係統 ................................................................................................................ 7
PC肌練習（練習1） .................................................................................................................... 7
高級練習 ...................................................................................................................................... 8
高級練習的補充 .......................................................................................................................... 8
第二章
：增粗練習係統 .............................................................................................................. 9
9 ...................................................................................................................................... 述描習練
01......................................................................................................................... 習練粗增起勃半
11............................................................................................................................. 習練粗增起勃
11..................................................................................................................... 習練粗增起勃全完
21............................................................................................................................. 習練粗增曲屈
31........................................................................................................... 痿陽服克性男 分部二第
