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After weight interval training yesterday I could feel muscle sore on my abs today. Let’s crash our abdominal muscles even further today! With dumbbell! Let’s do it on Ong Ai Leng Instagram tonight @aaaaaileng 8:30pm
適度運動有益身心，本月 #AmericanEnglish 將延續 #LiveWell 這個主題，介紹 #ExerciseVocabulary（運動詞彙）。Push-up（伏地挺身）和sit-up（仰臥起坐）常用於鍛鍊核心肌力，crunch（捲腹）則適合初學者鍛鍊腹肌。你運動時會做push-up、sit-up和crunch嗎？能做幾個呢？
Exercise in moderation improves our mind and body. In September #AmericanEnglish will continue the theme of #LiveWell by introducing #ExerciseVocabulary. Push-ups and sit-ups are often used for training to build core strength. Crunches are also recommended to beginners to improve abdominal muscles (abs). Do you include push-ups, sit-ups and crunches in your workout? How many can you do? #LiveWell #ExerciseVocabulary #AmericanEnglish
《齊齊跟我 WORK FROM HOME！》#WFH 核心肌群及腹肌訓練 Core & Abs Muscles
https://youtu.be/Q8RIPGeXuzo
訓練的難度會愈來愈高，上集提腿訓練只係熱身，今集練腹！繼續係屋企秘密練兵，將一神分六，等疫症過後可以衝去沙灘show off下！
地點：一個足夠你瞓得到嘅空間，加一個扶手做輕微借力。
核心肌群加腹肌訓練：每個平板動作維持1分鐘、摺腹動作則以慢或中速度進行；間隔休息1分鐘，做完剛剛好22分鐘：
1️⃣平板支撐
2️⃣左腳離地
3️⃣右腳離地
4️⃣左側平板
5️⃣右側平板
6️⃣仰臥雙腳離地
7️⃣每10秒快速開合1次
8️⃣每5秒上/落
9️⃣左右腳開合摺腹40次
🔟雙腳維持90度角摺腹40次
1️⃣1️⃣雙腳向天提腿20次
🥋完成訓練後，再專注運用核心肌群打出任何空手道動作，會讓你有個不一樣的發力感覺。
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Core / abdominal muscle training: each movement is maintained for 1 minute, and abdominal folding is performed at a slow or medium speed; rest for 1 minute between, 22 minutes in total!
1️⃣Plank
2️⃣Left foot off the ground
3️⃣Right foot off the ground
4️⃣Left foot off the ground
4️⃣Left side plank
5️⃣Right side plank
6️⃣Supine with feet off the ground
7️⃣Quick open/close once every 10 seconds
8️⃣Foot up/down every 5 seconds
9️⃣L/R foot fold 40 times
🔟Keep feet at 90-degrees fold 40 times
1️⃣1️⃣ Lift legs 20 times
🥋After completing the training, focus on using core muscles to perform any karate movements, it will give you a different feeling of technique exertion.
#WFH
#WorkFromHome
#WorkFromHomeLife
#空手道 #Karate
#體能訓練 #fitness
#Hip #Abs #Core
#香港 #鄭子文
#HongKong #ChengTszManChris
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〜食事について〜
制限はしないが気をつけたこと
・揚げ物は控えた（30日で二口食べた）
・お菓子は150カロリーまでくらい？
・お酒は週1.2回
・炭水化物の量はいつもの3分の2くらいにした
・お水をしっかり取る
・お腹と背中をトレーニング集中
・野菜、豆腐かさ増し 満足感アップ
・タンパク質を積極的に摂取
・鉄分をしっかり補給
ビフォーのお腹のサムネが別人と言われる事が多かったので😅※無加工私です
今回は過去にお腹は30日でどのくらい引き締まるのか？実験した記録を動画にまとめました
今は2週間目くらいのお腹をしていますね👍
個人的に細くや腹筋を割りたいなどの目的もありません
理想は身体のラインが整っていて動ける身体、居心地の良い身体づくりを目指しています。
目的に合わせて焦らず着実に進めていくことが大切だと感じます👍💓🥺
人によって居心地の良い身体は違うからです。
体重計に乗らない為、正確には分からないですが3.5キロくらい違うと思う。
▶︎根拠
洋服のサイズは変化してないから
サイズが変化するときは5キロ変化したとき
過去には40キロから67キロの増減をしています🔥またダイエットについてもお話しできたら✨
~ About meals ~
There are no restrictions, but I was careful
・ Refrained from fried food (I ate two mouthfuls in 30 days)
・ Up to 150 calories for sweets?
・ Alcohol 1.2 times a week
・ The amount of carbohydrates was reduced to about two-thirds of the usual amount.
・ Take water well
・ Concentrate training on the abdomen and back
・ Vegetables and tofu are added
・ Active intake of protein
・ Replenish iron well
Because the thumbnail is said not to me
How much has your stomach tightened in 30 days in the past this time? I summarized the experiment record in a video
I'm hungry for about 2 weeks now 👍
There is no purpose such as personally wanting to break the abdominal muscles
Ideally, we aim to create a body that has a well-organized body line and can move, and a comfortable body.
I feel that it is important to proceed steadily according to the purpose without being impatient 👍💓
This is because different people have different comfortable bodies.
I don't know exactly because I don't get on the scale, but I think it's about 3.5 kg different.
In the past, it has increased or decreased from 40 kg to 67 kg 🔥 Also, if you can talk about diet ✨
チャンネル登録どうぞ宜しくお願い致します🙇🏻♀️
https://www.youtube.com/channel/UCISg6B0UZg0zcUN6jkoDLNw
☆Instagram☆
https://www.instagram.com/yuuka_08
☆Music☆
From My Beating Heart
Production Music by http://www.epidemicsound.com
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This at home workout routine is low impact and pilates inspired circuits training.
We started with abdominal exercises by using gliders and moving on to our legs then finished with a body weight movements target back and arm muscles.
Every moves should be slow four counts in four counts out and cooperate your breathing.
Have a good workout!
這次運動是低衝擊居家30分鐘的運動。每個動作都是從皮拉提斯發展出來的動作。
我們會先從核心開始做搭配運動滑盤，接下來換訓練下半身臀部跟腿部，最後在做花市的超人式練到我們的背跟手還有胸。每個動作記得不要做快，跟著我影片裡得的速度一起，也記得搭配呼吸。
希望大家會喜歡這次的運動。
5 Ab exercises that burn massive calories.
Training App: https://bit.ly/trainwithjordanapp
Note: This is not a spot-reduction video. I called this "Fat burning Abs exercise" is because these ab movements have a great cardio element in it, in other words, they will help you to burn more calories than any standard ab exercise.
Doing these exercises alone won't help you to get rid of your belly fat. Getting a defined six-pack ab is all about getting down to a low body fat level + a certain level of muscularity (your abdominal muscles). This routine only works if you train and eat right consistently (frequently up to 5 times a week), make sure you train every other body part with other bodyweight exercises or weights training.
The best and fastest way to achieve a defined six-pack ab is the combination with your diet, your day to day food routine. Cut down junk foods, and start eating more real/whole/healthy foods. It's not going to be easy and it's going to take some time. Be patient, and keep up the effort, and you will get there someday I promise. ;)
▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
Personal Training Web App: https://bit.ly/trainwithjordanapp
DISCLAIMER
The exercises and workouts provided in this video are for educational purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.
Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.
The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program,
if at any point during your workout you begin to feel faint, dizzy or have physical discomfort,
you should stop immediately and consult a physician.
#TrainWithJordan #JYtraining #IronMastery
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