Search
55-47 kg😭 😭 Thử ngay 10 phút Bụng Không Nghỉ Cho Eo Nhỏ #ryanlongfitness 10 mins Abs Workout NO REST
Link Full Video 😍 😍 😍 : https://youtu.be/BlWlwnNpxHk
*** Các bài tập trong video
00:00 Chuẩn bị
00:20 Leg raise alternating
00:50 Plank pull knee touch hand
01:20 Pull Up Crunch
01:50 Plank side Up Left
02:20 Plank side Up Right
02:50 Elbow touch knee Left
03:20 Elbow touch knee Right
03:50 DB touch legs alternating
04:20 Hand center leg crunch
每天 10 分鐘 練出平坦緊實腹部線條 🔥
今天香港下了一整天的雨，非常適合在家好好訓練，很喜歡在訓練後給自己一杯溫暖的鮮奶茶🥰奶茶☕️。
當大家想要認真練出平坦的腹肌的時候，最重要的是做正確跟持之以恆的練習。
今天帶大家做的這4組訓練，重點在練出緊實平坦的腹部與核心穩定度與控制能力，還可以練出緊實的手臂肩膀線條。
📒幾個重點請大家筆記：
▪️在練習的過程中，請盡量保持肩胛骨內收，千萬不要拱背.
▪️腹部核心保持用力緊縮，不要把身體的重量放到手臂手腕上方.
▪️臀部從頭到腳都要保持一直線，臀部不往上翹.
▪️記得保持呼吸不憋氣，頸椎自然延長.
Shoulder Circle Plank 20 Reps X 4 Sets
Torso Rotation Plank 20 Reps X 4 Sets
Elbow Up And Down Plank 16 Reps X 4 Sets
Footsteps Plank 20 Reps X 4 Sets
單純看影片覺得不過癮，想要下定決心側底改變體態瘦身，馬上報名參加我的AK 線上課程，跟我一起每天在家流汗訓練💪🏻💦
https://anniekfitness.com/classes/
更多訓練影片請訂閱我的YouTube 頻道 /搜尋🔍Annie Kao
#練出平坦腹肌 #請分享 #Tag姐妹一起練
#緊實手臂肩膀線條
7天剷除背部頑固脂肪 消除副乳訓練
Eliminate Back Fat 🔥
大家有沒有發現運動內衣一穿，背後的兩片肉肉直接溢出來，怎麼遮都遮不住，再加上腋下跟副乳也跟著很鬆弛，再來個蝴蝶袖，明明天氣很熱，但是就是不好意思穿細肩帶的背心出門。
今天帶大家做的這4組訓練，就是針對上面的問題來對症下藥，直接剷除我們頑固的背部脂肪跟虎背熊腰，腋下跟副乳還有手臂直接一起練緊實，一起跟上這個7天運動菜單。
Elbow Adbuction Reps X 4 Sets
Hand Raised Squat 20 Reps X 4 Sets
Plank Balance 20 Reps X 4 Sets
Push Up 16 Reps X 4 Sets
📺更多訓練影片別忘了訂閱我的YouTube 頻道 /搜尋🔍Annie Kao
☝🏻單純看影片覺得不過癮，想要下定決心側底改變體態跟瘦身，馬上報名參加我的AK 線上課程，跟我一起每天在家流汗訓練💪🏻💦
https://anniekfitness.com/classes/
#7天超有感剷除虎背熊腰運動菜單 #消除副乳 #請分享 #緊實手臂線條
#Tag朋友一起練
10分鐘 Tabata （2 Cycles）
-運動20秒，休息10秒，做8 set動作（Cycle 1)
-休息30秒
-運動20秒，休息10秒，做8 set動作（Cycle 2)
-舒緩動作
1. Plank
2. Hip Plank
3. Single Leg Plank
4. Elbow Plank With Side Step
5. Swing Back and Forth
6.Plank with Shoulder Tap
7. Side Plank Dips (Left)
7. Side Plank Dips (Right)
IG: https://www.instagram.com/creamy_csy/
FB: https://www.facebook.com/creamyC/
MeWe: https://mewe.com/i/creamychoi1
We can make all the difference from this challenge!! And also we can start seeing results in as little as one to two weeks. Let’s try to shock your body with this routine:))
Do each exercise for 30 seconds
15 seconds rest between each exercise
......
腹筋って地味だし辛いけど、怪我防止になるし、姿勢も整えてすごくプラスなことばかり🙆♀️
重量持つ時って腹筋上手く使えてないと効率よく筋肉に刺激が届かないのよね😊
あとはシンプルに引き締まってるとカッコ良いよね💕
7分集中するだけ🔥
各30秒(4️⃣はそれぞれ30秒)
エクササイズの間は15秒休みます
1️⃣Draw in 呼吸でまず締める
2️⃣Knee to chest
3️⃣Alternate
4️⃣Side Plank Elbow-To-Knee(each 30 sec)
5️⃣Russian Twists
6️⃣Knee touch
7️⃣Mountain climbers twist
8️⃣Plank with hip twists
9️⃣Bicycle Crunches
続けてると1-2週間で変われる🙌
Enjoy your workout✨楽しも💓
Miki Gorai公式ホームページはコチラ
https://mikigorai.com
✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎
○トレーニング
✔️ダイエット
✔️ボディメイク
✔️健康維持
✔️運動能力向上
✔️姿勢改善 etc.
○食事について
NASM FNS(Fitness Nutrition Specialist)所有
ご質問等お気軽にDMください✉️
Hope you enjoy it!! Make sure to tag me in your posts and stories to let me know what you think!
#absworkoutvideo
#noequipment
#training
#fitnessgirl
#newyork
#fitness
#japan
#tokyo
#personaltrainer
#usbodyworkout
#fitnessmodel
#めざせアメリカンボディ
#パーソナルトレーナー
#フィットネスモデル
#フィットネス女子
#トレーニング女子
#筋トレ女子
#おうちトレーニング
#シックスパック
#腹筋
#腹筋女子
#美ボディ
#ダイエット
#ボディメイク
#フィットネスモチベーション
#出張パーソナルトレーニング
#オンラインパーソナルトレーニング
#東京都内
#ご予約お承り中
#dmお待ちしております
♡Facebook page⇩
https://www.facebook.com/mikipersonal...
♡Instagram⇩
https://www.instagram.com/mikigorai/
In this 35 minute full body body weight home workout you don't need any equipment, just show up with a mat, and Ill guide you through this 35 minute full body toning workout heres going to be 10 exercises, its cardio and strength training combined together you will definitely get a good sweat.
Here are the exercises we are going to do.
1: Jumping Jack X 50 Reps
2: Squat Twist Elbow to Knee X 50 Reps
3: Reverse Lunge X 40 Reps
4: Side Lunge (20 Each Side) X 40 Reps
5: Fire Hydrant (20 Each Side) X 40 Reps
6: Tricep Elbow Tap X 30 Reps
7: Modify Side Plank With Torso Twist X 20 Reps
8: Arm & Leg Extend To Crunch X 20 Reps
9: Planking Feet Tap Side X 20 Reps
10: Advanced Superman X 10 Reps
HAVE A GOOD WORKOUT!
Saria Chen is a fitness and lifestyle channel, focused on toning your body with quick, easy and fun pilates inspired bootcamp style at home workouts. Follow along as I upload new workouts every week, focusing on butt workouts, at home workouts, easy workouts, arm workouts, core workouts, toning workouts and leg workouts. Have a specific area you want to focus on, let me know and I will make a video for it.
這個35分鐘的徒手訓練總共會有10個動作。在這10個動作中會完整的運動到你全身的肌肉。
你不需要任何器材只需要一張墊子。
以下是這影片中的10個動作
1: 開合跳50下
2: 深蹲手肘碰膝蓋50下
3: 後弓步蹲40下
4: 側面下蹲40下（一邊20下）
5: 消防栓式40下（一邊20下）
6: 三頭肌手肘點地30下
7: 簡易側邊棒式加上側腹肌捲腹20下
8: 手臂跟腿往外延伸在捲腹20下
9: 肘撐平板式加上腳輪流往外側點20下
10: 花式超人式10下
祝大家運動愉快！
Elbow Plank Exercise. 117K views 12 years ago. Mode Athletics. Mode Athletics. 10.6K subscribers. Subscribe. ... <看更多>
30 sec: Full Plank 1 min: Elbow Plank Five benefits of Planking 1. Core Definition & Performance: planks require engagement of all major core ... ... <看更多>
elbow plank 在 Elbow Plank - YouTube 的推薦與評價
Steve Pfiester demonstrates an Elbow Plank, a great core exercise - especially those who can't do crunches or sit ups due to a bad back. ... <看更多>