★30日間フィットネスチャレンジ★
http://blogs.bizmakoto.jp/takaine/entry/20437.html
筋トレプログラム申込はこちら。
http://osaka-lifechange.com/e_shops/index/00297
7月は強いコアを作りましょう！
家族・友人・同僚と一緒にこのチャレンジに参加する事によって、より良いコミュニケーションが生まれます。
コアは上半身と下半身をつなぐ、体の中心であり、とても重要な部分です。
スポーツはもちろん、日常動作でも常にコアが使われており、コアを鍛える事はとても大事な事です。
ランタスティックのフィットネスコーチ・ルンデンがトレーニングメニューと共に健康に良い習慣を毎週教えてくれます。
運動の効果は、簡単には出ませんがFacebookのイベントページでトレーニングの写真や動画を共有し合う事によりモチベーションを上げ合いましょう！
https://www.facebook.com/events/727657250629224/
トレーニングをメニュー通りこなしても良いですし、もっと負荷を上げても構いません。
限界に挑戦してハードに頑張りましょう！
***30 Day Fit Challenge***
Let's make July strong to the core. With teamwork, motivation & encouragement we can all get through this month stronger than ever. Make the commitment by RSVPing to this event and invite your friends, family and co-workers to join as well.
Your core is your center of gravity which links your upper and lower body. Whether you are tying your shoes, doing house work, gardening, sitting in the office or hitting a tennis ball, the necessary motions require core stability & strength. Not to mention the wonders a fit core can do for your posture, balance & abdominal definition.
Runtastic Fitness Coach Lunden has provided a core workout calendar for the entire month of July, along with a new healthy living habit to be implemented each week of the challenge. As we should all know by now, results do not happen overnight and it makes it so much better to know that you are not doing this alone. Post pictures, videos or words of encouragement in this event throughout the month to share with all the other participants. Lunden will also be posting videos in the event periodically to keep you on track, excited and focused. Are you ready?
Here is the calendar: http://on.fb.me/1iJN0uR
Healthy Habit Week #1: Drink 8-12 cups of water per day.
Healthy Habit Week #2: Try a new vegetable once a week.
Healthy Habit Week #3: Take 10,000 steps each day.
Healthy Habit Week #4: Get 6-9 hours of sleep per night.
Healthy Habit Week #5: Exchange healthy recipes with a friend once a month.
If you are confused on how to perform any of the exercises, check out these how-to videos.
Plank: https://www.youtube.com/watch?v=N_KvZd-Ofl0
**You can choose to do a hand plank or an elbow plank. Make sure you keep your hands/elbows directly underneath your shoulders. Keep your body as straight as a board.
Mountain Climbers: https://www.youtube.com/watch?v=__ftNpBBAdU
**Keep your hands directly underneath your shoulders throughout the exercise. Right/Left is equal to 1 repetition.
Superman Pull: https://www.youtube.com/watch?v=fwQWXXuo68o
**When doing the pull, squeeze your shoulder blades together and open up your chest while elongating the neck and spine.
Leg Raises: https://www.youtube.com/watch?v=114L7ynsNp0
**Lower your legs as low as you can without your low back coming off of the ground. Put your hands underneath your low back for support if you need it.
As the repetitions of the exercises increase throughout the month, feel free to break them up into sets of 2-4 if you feel like it is too challenging, OR do the entire workout for 2-3 sets or 2-3x per day if you want to further challenge yourself. This calendar is just a guide. How will you know your limits if you don't push yourself to them?
core stability definition 在 Core Stability - Physiopedia 的相關結果
The core is the centre of our body and it functions to stabilize the trunk while the arms and legs move during functional movements. ... <看更多>