How to get Definition and Size Calf Muscles Soleus & Gastrocnemius raise...

Adjust your clothing so your movements wil be comfortable and hold onto a chair or cabinet for balance. This exercise is best done bare-footed or in flat shoes. 

Stand upright with feet a little less than shoulders apart and toes pointing straight ahead. Start each lift by raising the heels as high of the ground as possible and hold very briefly at the top and then lowering the heels unto the floor. 

Keep your ankles strong during this exercise and raise straight up and down as the calf muscles and ankle respond best this way.

Try and repeat 20 times at a moderate pace, it should take approximately 35 seconds for 20 Calf Raises.

Follow the Calf raise exercise immediately with a Calf stretch to lengthen and loosen the muscles. The Bodyweight Calf raise target the calf muscle which in turn tend to firm up and harden but if you stretch the calf muscles after each exercise this will be avoided.

Calf stretch description: 
Extend your right leg behind you with your toes pointing forward and touching the ground, and press down with your ankle. Hold onto something fixed like a wall or a cabinet, something that you can push back against. Hold the calf stretch for 10 seconds and then repeat with your left leg.

Burpee會訓練到全身百分之70以上的肌肉群 打造完美的肌肉線條!

波比訓練20秒燃脂打造完美的肌肉線條!  —波比 【 肌耐力, 彈性, 活動性, 心肺適能, 燃燒脂肪 】 Burpee(中文音譯為波比) ，它是一項無氧運動(anaerobic)，結合了深蹲(Squat)、俯臥撐(Push-Ups)...[更多]. 極度挑戰！主要鍛煉部位 | 核心肌群, 腳, 手臂, 腹部, 臀部及背部



波比是一種高強度, 短時間燃燒脂肪, 令人心跳率飆升的自重阻力訓練動作之一.



打造完美的肌肉線條! 一共是由5個動作連接而成的，結合了深蹲 (Squat)、踢腳, 伏地挺身(Push-Ups)及 跳躍(Jump)，訓練在短時間內快速提升心跳率(Increase Heart Rate)。Burpee不僅可以訓練到全身百分之70以上的肌肉, 也可以訓練肌耐力、彈性、活動性, 也對於心肺適能(Cardiovascular Fitness)的訓練非常的有幫助。



1. 蹲下

2. 後踢腳

3. 伏地挺身

4. 前跳

5. 垂直跳



Tips:

做高強度的前, 請記得先暖身5~10分鐘，

做完之後, 不要立刻就坐下來, 請放鬆和伸展5~10分鐘.



Burpee，中文音譯為“波比”，是一項無氧運動，結合了深蹲、伏地挺身及跳躍一連串的動作。由於能在短時間內會將心跳率拉升到將近人體最大值，被稱為是最有效率、最好的全身健身項目之一，常被列為燃脂、減肥的運動課程的項目之一。Burpee 可以訓練到全身百分之70以上的肌肉群，包含核心肌群、腳、手臂、腹部、臀部及背部等，除了訓練肌耐力、彈性、活動性外，它對於心肺適能的訓練也非常的有幫助。初學者可以先從做10次Burpee，休息10秒，總共做10循環，或是在30秒內做最多下Burpee，休息30秒，總共做10循環，強度適應了就可以調整次數及休息的時間。波比訓練 BURPEE 貼心小提醒：先暖身個5至10分鐘，做完之后，不要立刻就坐下來，請收操(cool down)5至10分鐘。另外謹記准備做跳躍動作時，膝蓋不要超過腳尖為原則，避免給膝蓋太多負擔喔！若你有高血壓、糖尿病、心臟病、心血管疾病等，請先咨詢你的醫師，否則可能會發生意外的狀況。



最佳的全身性燃脂操 波比跳間歇運動 常出現在 CROSSFIT 和 HIIT 訓練中.



波比結合了深蹲, 伏地挺身, 及跳躍 一連串的動作，在短時間內會將心跳率拉升到將近人體最大值.

Supine Air Bike (Bicycle Crunches) exercise target obliques, mermaid lin...

Bicycle crunch
Suggested exercise: 2 sets of 20 repetitions

Follow each set with a lying down Full-body stretch /+ Cobra Core stretchLie flat on your back on the floor in a bent-knee position with feet placed firmly on the floor and your hands behind your head. 

Instructions:
Tighten your core muscles in your mid-section to stabilize your spine and exhale as you curl your head and shoulders gently off the floor. Now bring your right knee in toward your right armpit and allowing the knee to bend to a deeper angle while you straighten your left leg at approximately 5-10 cm off the floor, just higher than your hip. Rotate in your torso to bring your left elbow toward your right knee. This movement will press your low back into the floor. 

Employ full range of motion by touching your left elbow to your right knee and hold this up-position briefly then slowly return to your starting position and repeat the movement to the opposite side. 

Complete a set of quality reps until your movement quality (technique) declines. Aim for 2 sets of 20 repetitions.

Important: Perform this exercise in a slow, controlled manner. Do not pull forward on your head during the trunk curl but support your head in your hands while maintaining alignment of your head with your upper spine. While you move your legs forward & backwards in a straight line, your trunk should curl and rotate and not your hips. 

Perhaps the Best single ABS – Core - Strength Exercise? - all 5 Core muscles are activated with the Bicycle crunch. (Middle-Side muscles/Obliques, Front Transverse/Transverse Abdominus, Front Abdominals/ABS Rectus Abdominus, Back muscles/Erector spinae, Central low back/Quadratus Lamboratum). Bicycle crunches target the Core and build powerful, flexible and lean Abdominal muscles and improve cardiovascular fitness. The benefits are numerous and include increasing endurance and strength and speed, improving spine flexibility and support, improving power in our breathing organs and supporting muscles and tissues. Removal of low back pain and flattening the stomach, lowering bmi-bodymassindex. Secondary muscles, such as legs and shoulders and spine also get a workout from this excellent low impact exercise. The living room, or a hallway, on the office floor or the patio? A stable, dry and comfortable ground is all that's necessary to do this excellent strength exercise. This exercise can be performed almost anywhere and require little preparation.

Master the Core Blaster! 3 min Planking Variations

A Challenging 3min. CORE AB plank combining with rolling unto the balls of your toes and then combining a high plank finished with abs stretch!



a. Start High Plank and with an exhale drop down to a Low Plank. Keep your whole body firm and have your elbows right by your sides and breathe normally.

b. Now roll over the balls of your feet onto the top of your feet and shift your body slightly forward. This will bring your hands closer to your waist and increase the challenge of the Low Plank dramatically. Try and hold this pose for 5  to 10 seconds and then return to a Low Plank. Stay in the Low Plank for 5 to 10 seconds and follow with the Upward-facing Dog pose to stretch your chest and abs and shoulders.



Good luck with your health goals and exercises and thanks for watching!

簡單踢腳 鬆馳雙腿肌肉 / 瘦身塑身, 瘦肚子, 的好方法, 抬腿練習可以

具体的锻炼过程 『如何健康有效的减肥』 减少腹部脂肪如何健康有效的

减肥:

1. 腹部收緊, 雙手扶於牆壁
2. 左腿向後抬起, 以身體不動為原則抬腿 
3. 反覆20下再換邊做

【抬腿練習可以 | 瘦肚子】

主要鍛煉部位 | 瘦身塑身強化腿和臀部肌肉 瘦肚子, 的好方法, 抬腿練習可以.

無需器材簡易健身運動!

Do we need to compromise because it is Christmas? NO! 3min Lunges

Short on time? Lose Weight and Build Muscles with Reverse Lunges! This is a great variation to the traditional forward lunge because it is much easier on your knees! And if you're short on time  and want the most bang for your time you will benefit the greatest by always exercising the biggest muscles first! The Reverse Lunge exercise is an excellent choice and it is easy to perform, requires little room and little preparation! Protect your knees by doing the lunge backwards and still exercise the gluteals and quadriceps and hamstrings!! Reverse Lunges is Low Impact and Generate Maximum Muscle Gain + Minimum Stress on Your Knees!

• Stand upright with feet hips width apart

• Brace your core

• Step back with one leg, while bending the other

• Bend your front leg until horisontal, yet maintain front of foot ahead of knee!!

• Bend rear leg until knee is right above ground

• Rear foot and knee pointed forward

• Step back up to upright using forward leg

• Do as many reps as you can without feeling pain

• And try and do 2 -- 3 sets

• Rest 1 - 3 minutes between exercise

• Stretch the quads, hamstrings perform hip rotations

• Prioritize quality over number of reps

Reverse Lunges Exercise are also called Backward Lunges and Rear Lunges. Lose Weight and Strengthen Your Lower Body with Backward Lunges!

Target: • Quadriceps • Gluteus Maximus • Soleus • Gastrocnemius • Hamstrings • Core Muscles • Cardio • Back

Good luck with your exercises and health goals and thanks for watching!

瘦腹! 平坦的腹部【剪刀式抬腿訓練|兩腳交替橫向擺動】主要鍛煉部位 | 瘦大腿內側和外側肌肉, 強化臀肌, 緊實腹部肌肉. 动作图解教程

腰腹和腿部最容易囤脂肪, 是因為這2個部位的肌肉力量太弱了, 專門針對瘦腰腹, 瘦腿提臀.

1. 身體平躺～兩腿懸空伸直, 離地面以上約30度
2. 手肘是放在地面的呈90度, 支撐在肩膀的正下方
3. 然後雙腿像剪刀一樣張開-交叉, 張開-交叉. 交叉的時候第一次右腿在上，左腿在下；第二次交叉就變成右腿在下，左腿在上...這樣重複
4. 速度越慢越有效喔~每天做20-30下, 可以自己增減

減肥 平坦的腹部 無需器材簡易健身運動! 仰卧交替抬腿（scissor kick）动作图解教程 *剪刀式抬腿訓練* ~ 無需器材簡易健身運動! 核心訓練! 瘦大腿內側和外側肌肉, 強化臀肌, 緊實腹部肌肉. 剪刀式抬腿訓練.

In the Park - Bench Dips - Bodyweight Triceps Exercise

For best results: Try and do 2 sets of 20 Repetitions. A narrow hand placement targets triceps while a wider placement targets chest muscles instead, and remember to stretch your triceps and shoulders between sets. Triceps dips can be done anywhere, you may use a sturdy chair, or table, a bench, a low cabinet? Just make sure it will hold up to your weight and won't move when you lean into it. Good luck with your exercises and health goals and thanks for watching!

側身撐體 - 側身撐體動作圖解教程「側撐體」瘦小腹, 核心肌群鍛鍊【側棒 撐體 】

側身撐體可訓練腰部的細小肌肉. 等長收縮是指長時間維持同樣姿勢並持續收縮肌肉。若要加強不同部位的核心肌群，也可以試試「側撐體」（Side Plank）。主要鍛煉部位 | 腹部＋下背和腰臀的一群肌肉, 增强身體的平衡感, 上背, 肩膀及手臂的肌肉群. 側撐體 (side plank)可以有效的锻炼腹肌 , 每天坚持做可以让平坦的小腹重见天日



功效:　

• 增强身體的平衡感

• 上背, 肩膀及手臂的肌肉群

• 腰腹部, 腹斜肌

• 穩定肌

• 鍛煉脚及手腕　　



姿势-步骤：　　

•首先做普通的伏地棒式撐體，再來將身體側向一邊，雙手臂打直, 以單手撐住身體, 一手臂上舉, 形成一條斜線. 　　

• 然後將身體懸空，腰部不要下榻, 上方的腳在前，下方的腳在後，

• 保持平衡, 持續20-30秒.

• 回複到伏地棒式撐體, 換邊平舉另一臂, 重複繼續作, 直到你需要息.



休息時, 做放鬆和伸展手臂, 肩膀和胸部肌群的動作



側身撐體 - 側身撐體動作圖解教程



以訓練腹內外斜肌為目的



首先側躺在墊子上，右手臂撐起身體，肩膀、臀部、腳尖呈一直線，肚子收緊，腰部下沉，保持呼吸再往上，感覺到側腹肌收縮用力，下沉抬起連續動作算1下，1組做20∼30下，休息30秒，連做3組后換邊再做。

Firm Buttocks & Strengthen Lower Back + Belly Flatten & Tone Legs!

Work your Buttocks and Hamstrings, Gluteals + Abs with Standing Rear Leg Raises. Tighten Buns, Exercise Lower Back, Gluteals and Hamstrings + Core! Stand tall and place your hands on the back of a chair or a table for balance. Place your heels together with feet turned slightly outward, and your chest lifted and now extend your left leg behind you, with your toes pointed down. Hold the pose for a few seconds while you keep your back straight and abs tight.

Repeat 20 times with the left leg and 20 times with the right leg.

This exercise targets gluteals and hamstrings, hips and obliques, and produce long lean and smooth muscles and no bulky muscles, and flatten your stomach, and strengthen your lower back.

Good luck with your exercises and health goals and thanks for watching!



Standing hip extensions - leg sweeps, rear leg raises

每天瑜伽【手碰腳前屈伸展式】主要鍛煉部位 | 強化緊實 臀部, 腿部肌群, 減少腿部肌肉拉傷 大腿後肌伸展訓練 臀部

大腿後肌伸展訓練可強化緊實大腿後側肌肉群, 同時也鍛煉雙腿線條, 及加強整條腿肌肉的延展性. 對運動者, 跑步者及久站者, 這個訓練有助減少運動時腿部肌肉拉傷及運動後腿部肌肉的酸疼和抽筋.



1)    站姿, 用一本或二本厚書, 腳跟踮在書上, 腳尖踩在地板上.

2)    前彎下, 雙手掌平放在地板上, 雙腿直立, 雙手掌著地, 直到感覺腰背, 臀, 腿部肌肉拉緊, 保持這個姿勢10-15個呼吸.

3)    屈膝, 到半蹲的姿勢, 放鬆.  然後重複以上的訓練.



這個訓練可每天作多次, 對上半身的筋肉延展性和柔韌性也有非常的助益.



功效: 強化緊實 臀部, 腿部肌群, 減少腿部肌肉拉傷



大腿後肌伸展訓練 臀部  目標鍛煉部位: 強化緊實 臀部, 腿部肌群, 減少腿部肌肉拉傷, 手碰腳前屈伸展式 A



每天瑜伽 一點 站立前彎



瑜伽體式--增延脊柱伸展式



基礎功效

伸展脊柱，使脊柱神經得到補養和加強。強壯雙腎等腹部器官，增強性功能。有助於緩解抑郁、焦慮、沮喪和激動情緒，使人頭腦清醒，呼吸順暢，從而消除疲勞。增強血液循環，健腦，養顏。減少女性月經期下腹與骨盆部位的疼痛。



保持身體前彎放鬆的姿勢，身體慢慢捲曲，捲曲的過程可增加呼吸，不要憋氣喔！

How to get strong lean healthy Calf Muscles with calf raises + stretch o...

How to Get Bigger Calf Muscles Without Equipment with Calf Raises using your own bodyweight!

a. Perform 20 repetitions at a moderate pace and try and do 2 sets. b. Follow with a gentle calf stretch.

This combination targets the Gastrocnemius and Soleus muscles will develop defined and large and healthy calf muscles.



More bodyweight strength exercises that require no equipment playlist here https://www.youtube.com/watch?v=z__UzseazqA&list=PLkt5va_W_rZwasx_elD3sxlFl60640x1G

full playlist:https://www.youtube.com/watch?v=G7LL-lNRLA0&list=PLkt5va_W_rZwRiNx7WVUMHX4s_kywCI1Q



Good luck with your exercises and health goals and thanks a lot for Watching and enjoy exercise anywhere and anytime!

腰背痛 有效舒緩腰酸背痛 強化背部肌群【舒緩腰背 】 主要鍛煉部位 | 伸展脊椎 - 組合瑜珈

腰背痛(Low Back Pain) (Lumbar Region Tight and Sore and Stiff). 腰背痛的成因很多，很多時與肌肉過勞及姿勢不良有關。



經常進行適量的運動，能增強肌腱柔韌度及肌肉力量，幫助支撐脊椎。運動應由平時做起，不要勉強自己一次做得太多，宜循序漸進，持之以恆，慢慢達成目標。



腰背痛是甚麼？ 腰背痛通常是指由腰背位置的組織，如肌肉、肌腱、椎間盤、椎骨關節所引發之痛楚，範圍可由腰背肋骨對下伸延至臀部及大腿後端。腰背痛有別於坐骨神經痛，痛楚範圍不會如坐骨神經痛伸延至小腿或足踝。



如何導致腰背痛？

中年及年輕人背痛多是由於肌肉過勞及不良姿勢導致，而老年人背痛則多是由於骨骼系統退化引起，例如椎間盤退化及椎骨關節老化。



以下因素也會導致腰背痛的發病率增加：



 • 吸煙

 • 肥胖

 • 缺乏運動

 • 長期坐臥

 • 腰背部長期受震動

 • 不適當的工作姿勢

 • 長時間持續同一種姿勢或彎腰工作



超人式 嬰兒趴式  超人變化式 嬰兒趴式  貓背式  牛式 嬰兒趴式



有效舒緩腰酸背痛, 伸展脊椎, 強化背部肌群



1. 首先做 超人式, 俯卧于地面, 先抬高上半身, 再抬高下半身, 然後雙臂, 雙腿一起向上抬高, 双臂和胸, 身體形成一個反拱形, 用腹部支撑于地面, 保持 15-30 呼吸次.

2. 接下來做 嬰兒趴式, 跪姿在墊子上, 屁股坐在腳後跟上, 雙臂往頭部向前延展, 下巴胸口可盡量碰到墊子後或額頭貼著墊子, 伸展背部 保持 15-30 呼吸次.

3. 再做 超人變化式, 但雙臂不抬高, 而是墊在腰骨下, 15-30 呼吸次

4. 再重複做 嬰兒趴式, 15-30 呼吸次.

5. 接下來做 貓背式, 跪姿, 雙手和雙膝撑地, 雙臂伸展, 身體自然放鬆, 吸氣, 缓缓由後向上拱起背脊至最大程度, 保持 10-20 呼吸次.

6. 再做 牛式, 缓缓呼氣, 由後向前-向下放鬆背脊成反拱形, 保持背下壓, 頭部向上看, 10-20 呼吸次.

7. 最後做嬰兒趴式完成.



背肌的訓練不可太急，必須在痛楚減輕後才開始，並需同時配合背肌伸展運動。

Lower back gentle exercise combo that build muscle and strength and flex...

7 minutes of effective low impact stretch and strength routine that target the lumbar region. Gentle exercises that target soreness and stiffness and helps remove persistent lumbar region pain.



10 Gentle Exercises and Stretches - Exercise List:

Superman

Kneeling Low Back Stretch

Modified Superman

Cat Pose

Cow Pose

Superman Lifts

Double Knee to Chest

Forward Bend

Full-body Stretch

Cobra Core Stretch



10 low back therapy exercises by stretching and strengthening. Fix aching Low back pain with Gentle stretches and exercise and remove lumbar regional soreness, stiffness. Ten gentle low-impact exercises that get rid of "Computer Back" pain.



Ten exercises, Flexibility Remedies, removal of sore lumbar region



Good luck with your health goals and exercises and thanks for watching!

肌訓練六塊腹肌如何練成腹人魚線【半仰臥平腹抬腿運動 | 腹內外斜肌 】在家練腹肌！

主要鍛煉部位 | 腹肌, 緊實大腿與小腹, 六塊腹肌 仰臥交替抬腿

半仰臥平腹抬腿運動

功效: 緊實大腿與小腹

步骤：

a) 半躺, 雙手平放於身體兩側,

b) 上身微微抬起, 用手肘支撐上半身.

c) 收腹, 雙腿伸直抬起, 腳掌向上彎起, 緊繃

d) 雙腿像剪刀一樣張開, 上下交替抬高, 離地面以上約10cm.

e) 每個動作緩慢有力, 重複做20-30下



 Tips:

上半身不要塌下去，保持平衡

用腹部肌肉，帶動抬腿

動作時雙腿盡量打直



休息時, 可以舒緩腹肌和腿肌

a) 全身伸展操

b) 眼鏡蛇式伸展操



在家練腹肌！六块腹肌人鱼线【半仰臥平腹抬腿運動 | 腹内外斜肌 】 主要鍛煉部位 | 腹肌, 緊實大腿與小腹, 六块腹肌 仰臥交替抬腿

Training to do a handstand - a good start

Learn how to do a Handstand at home with the beginner's handstand train strength and balancing: Crane / Crow teaches balancing endurance strength >  "Strengthens shoulders, arms and hands, as well as core muscles and the organs of the abdomen. Stretches the upper back and opens the groin. Builds confidence and balance."



Good luck with your health goals and exercises and thanks for watching!

減肥瘦身系列, 超燃脂! 強化腿部, 臀部肌肉. 的整體穩定性與移動性【弓步蹲練習 】

弓步蹲

練習肌群: 臀肌, 股四頭肌. 強化腿部, 臀部肌肉.

步驟:

1. 自然站立, 雙手插腰
2. 一腿向任何方向邁出一大步, 同時膝關節彎曲成90°左右; 另一腿伸直, 全腳掌著地, 上體與地面垂直
3. 右腿收回, 換腿個做20次無需器材簡易健身運動! 強化腿部, 臀部肌肉. 

強化軀幹, 髖關節, 肩關節 的整體穩定性與移動性【負重弓步 】【前跨步運動 】

• 短步模式: 股四頭肌應力加強, 臀肌的負荷減小.
• 長步模式: 臀大肌和坐骨-小腿肌應力加強, 從而后腿的直股骨肌伸長.

採用這兩種（短步幅和長步幅）不同的鍛煉模式, 可以刺激踝, 膝, 髖關節, 並涉及­以各種強度加強臀肌, 該強度取決於步幅. 對於協調神經肌肉和一般強身, 這是一種極好的鍛煉.

Burpee Air Squat - The Best Bodyweight Exercise!!

Instructions:  Very important: Begin with a 5 to 10 min warm-up. And stretch your Hamstrings and Quads as well as Calves plus perform hip and shoulder rotations to fully prepare for this high-intensity exercise.

How to do a Burpee:
1) Begin in a standing position
2) Squat down with your hands on the ground
3) Thrust your legs backwards while keeping your arms extended
4) Perform a full push-up
5) Jump forward returning your feet to the squat position
6) Perform a vertical jump from the squat position into standing position.

Tips:
a) Maintain good form and technique and balance
b) Also focus on breathing

For Close-out  / Cooling-down:
a) Do not sit down after the exercise
b) Stretch the muscles you used
c) Perform deep breathing

The Burpee crossfit exercise combines squats, push-ups and jumps in a series of actions that will train more than 70% of all the muscles in the entire body! Guaranteed to lose weight and improve fitness, flatten stomach, slim waist, tone arms, firm butt, build six pack abs etc!

The Best Bodyweight Exercise for Strength + Cardio + Weight loss + Flatten Stomach, Slim Waist, Tone Arms, Firm Gluteals!

Burpees (air squat) is the Cross-fit King of BodyWeight Exercise for Power, Weight Loss, Awesome improvements in Cardio Fitness and Reduced Weight / Reduced BMI !!!!!

Good luck with your exercises and health goals and thanks for watching!

深蹲【初學者/自身重量】下半身關節的穩定 - 加強腿部 - 改善呼吸 - 減肚子肥肉【深蹲運動基礎版】

深蹲【初學者/自身重量】下半身關節的穩定 - 加強腿部 - 改善呼吸 - 減肚子肥肉【深蹲運動基礎版】

鍛煉腿部肌肉! 深蹲 被認為是訓練腿部肌群的最佳動作! 深蹲對於提升整體肌肉力量和肌肉生長! 半蹲. 減肥, 燃燒脂肪!

1. 雙腳站開與雙肩同寬或比肩距大一點都沒關係，腳尖略向外張開15度左右. 動作是一個「坐(Sit)」下來的動作，上半身盡量挺直，將你的臀部往後坐 (想像是要坐在一張椅子上)，然後慢慢的往下，讓大腿與地面平行, 小腿膝蓋成90度左右然後在慢慢的回到預備的動作. 
2. 下的動作時，不是膝往前推，而是臀部往後坐！若你讓膝蓋超過腳尖，這時反而會讓膝蓋的關節受到壓迫，反而會造成酸痛的現象，而非訓練到大腿的肌群

這個重點非常的重要，凡是訓練的項目中跟蹲有關的部份，教練都會強調，膝蓋不要超過腳尖，要記住這個觀念.

Push ups for core strength everyday and anywhere!

What are the benefits of Push ups? Bigger pecs, triceps & deltoids, stronger core, faster metabolism! A direct way to increase upper body strength and core strength as well as increased bone mass and metabolic rate! And Push-ups can be done at home, in the park, the office, pretty much anywhere and require no equipment or special clothes!

Bodyweight Push ups / Press-ups tips and instructions.

The right approach and method;

1. Start from a plank position with hands placed slightly wider than your shoulders
2. Legs parallel and rest on the balls of your feet.
3. Contract your abdominals and back so that your body is straight as a plank.
4. Begin lowering your body to the floor as you inhale until your your chest almost touches the floor.
5. Keeping your core engaged breathe out as you push up to the starting position while squeezing your chest. The power for the push up will come from your chest and shoulders.

Repeat lowering and raising yourself at a steady pace while maintain good form. Do this until you finish your set or you hit your maximum.

Increase your upper body strength and endurance with Press-ups (basic push-ups).

Good luck with your health goals and exercises and thanks for watching!

仰臥交替對角線收入膝蓋（空中蹬車仰臥起坐捻）動作圖文教程. 目標肌肉: 腹部外斜肌, 腹部

空中蹬車 仰臥起坐扭轉

腹部雕塑，腰圍力量訓練能促進生長激素的分泌，讓身體保持年輕仰臥自行車運動腹內斜肌仰臥起坐.“仰臥卷......！腹內斜肌腹部運動自行車”. 腹肌訓練，腹部和腹斜肌，腹運動，鍛煉腹肌，骨盆腹部雕塑曲線校正，增強腹肌力量，提高新陳代謝，增加瘦肉組織，提高基礎代謝率。強化骨骼，提高中樞神經系統的系統，堅實的，靈活的關節有益骨骼。腹內斜肌肌肉群的運動！空中踏板，全面，仰臥起坐扭曲，是一項艱鉅而全面的鍛煉，你可以練習腹肌的每個部分。仰臥交替對角線收入膝蓋

簡單的練習沒有裝備！空中蹬車，仰臥起坐扭轉
對角線膝臥位交替閉動作圖文教程 目標肌肉: 腹部外斜肌, 腹部

Targeted Lower Abdominal Workout with Compound Supine Leg Pull-Ins!

How to get a Washboard Six-pack with Leg Pull-ins' also known as Low leg extensions.

Aim for 20 repetitions in 2 sets and follow with stretching your abdominal muscles (with the COBRA CORE stretch + the FULL-BODY stretch).

Good luck with your exercises and health goals and thanks for watching!

How to develop six pack Abs lower- & middle- Abs core with low leg extensions. This exercise also known as Leg pull-ins target the Lower Center Abdominal CORE Muscles!

減肥瑜伽轉走脂肪轉出瘦 瘦身塑身, 瘦肚子 瑜伽體式--風車式【反向三角式 】功效 | 伸展側腰, 大腿後側

非重要常！記住, 在延伸並旋轉脊柱時, 要同時提升胸部, 這樣, 有助於下面的手免於承受體重, 應該將手輕觸腳踝. 

1. 雙腳分開站立, 距離比肩寬. 腳趾稍外分. 吸氣, 雙肩高舉過頭, 十指交叉, 轉動手腕, 掌心向上. 脖子向后伸展, 仰頭, 目視雙手. 
2. 呼氣, 並從髖部彎腰, 直到背部與地面平行.
3. 吸氣, 鬆開手指, 雙臂向兩側伸展出, 掌心向下.
4. 呼氣, 從腰部向左旋轉, 右手觸左腳踝, 同時整個軀干轉向左側. 左臂筆直上舉, 轉頭, 目視左手, 掌心朝左. 保持20——30秒鐘, 緩慢均勻的呼吸.
5. 呼氣, 向右旋轉, 重復上述步驟.
6. 身體回正, 然后慢慢抬起軀干, 放下雙臂. 雙腳並攏, 放鬆.

       降低難度:

• 如果觸不到腳踝的話, 可以把手放至小腿, 大腿或者隨便哪個您無須拱背都能觸到的部位.
• 您也可以把手放在肩膀對著的地上, 或者放在一塊瑜伽磚上.

中醫認為，總是手腳冰涼的人是由於體內“陽氣”虛弱所致。而適當地進行體育鍛煉，能提升我們體內的“陽氣”，對改善手腳冰涼的問題非常有益。喜歡瑜伽的朋友可以選擇練習站立直角式、反功三角式、風車式等瑜伽體式，來改善手腳冰涼。這個姿勢是三角式的變體法，能延伸雙臂和軀干，並由一側轉到另一側。當全身的循環增強后，可以體會到四肢被注入新的活力的感覺。

減肥瑜伽轉走脂肪轉出瘦 瘦身塑身, 瘦肚子 瑜伽體式--風車式【反向三角式 】功效 | 伸展側腰, 大腿後側 強化脊椎, 促進消化瑜伽體

自然瑜伽瘦身法. 無需器材簡易健身運動!

自然瑜伽瘦身法舒展身軀, 腿部, 手部肌肉 ** 瑜珈三角姿勢可以幫助您舒展身軀, 讓腿部, 手部的肌肉更有力量, 更能增進腰部關節的靈活度簡單且容易做.  

首先, 可以矯正身體的歪曲不正問題, 促進血液和淋巴液的流動, 調整自律神經的活動. 因此, 這套瑜伽動作對於緩解壓力, 肩周炎和頭痛, 發冷, 疲憊感等慢性不適都有很好的效果. 另外, 堅持下去的話, 還可以提高身體基礎代謝能力, 避免脂肪囤積, 形成易瘦體質.

瘦身塑身, 瘦肚子. 三角式可以加強腿部肌肉力量，提高髖部的柔韌性，還能緩解背部疼痛!

Short on time? Lose Weight and Build Muscles with Reverse Lunges!

This is a great variation to the traditional forward lunge because it is much easier on your knees! And if you're short on time  and want the most bang for your time you will benefit the greatest by always exercise the biggest muscles first! The Reverse Lunge exercise is an excellent choice and it is easy to perform, requires little room and little preparation! Protect your knees by doing the lunge backwards and still exercise the gluteals and quadriceps and hamstrings!! Reverse Lunges is Low Impact and Generate Maximum Muscle Gain + Minimum Stress on Your Knees! • Stand upright with feet hips width apart

1. Brace your core
2. Step back with one leg, while bending the other
3. Bend your front leg until horisontal, yet maintain front of foot ahead of knee!!
4. Bend rear leg until knee is right above ground
5. Rear foot and knee pointed forward
6. Step back up to upright using forward leg
7. Do as many reps as you can without feeling pain
8. And try and do 2 -- 3 sets
9. Rest 1 - 3 minutes between exercise
10. Stretch the quads, hamstrings perform hip rotations
11. Prioritize quality over number of reps

Reverse Lunges Exercise are also called Backward Lunges and Rear Lunges. Lose Weight and Strengthen Your Lower Body with Backward Lunges!

Target: • Quadriceps • Gluteus Maximus • Soleus • Gastrocnemius • Hamstrings • Core Muscles • Cardio • Back

Good luck with your exercises and health goals and thanks for watching!

頂尖運動員都在偷練的核心基礎運動! 你所有的核心肌群【伏地撐體棒式】 主要鍛煉部位 | 腹部 肱三頭肌 三角肌 胸腿 背

頂尖運動員都在偷練的核心基礎運動! 你所有的核心肌群【伏地撐體棒式】 主要鍛煉部位 | 腹部 肱三頭肌 三角肌 胸腿 背

Heal your lower back pain with this yoga exercise

Here's an exercise that may help get rid of your lower back pain!! Target low back muscles + stretch tutorial. The Superman Pose aka Viparita Shalabhasana targets your lower back pain and help remove persistent soreness -  by way of increasing the blood flow to the key muscles (erector spinae) in your low back - exactly what is needed after hours sitting in from to of the screen - it targets low back 'computer back' soreness. Make sure to follow with a Kneeling low-back stretch (Child's pose).

Good luck with your exercises and health goals and thanks for watching!

具体的锻炼过程 『如何健康有效的减肥』 减少腹部脂肪

如何健康有效的减肥:
腹部收緊, 雙手扶於牆壁, 左腿向後抬起, 以身體不動為原則抬腿, 反覆20下再換邊做. 無需器材簡易健身運動!

【抬腿練習可以 | 瘦肚子】主要鍛煉部位 | 瘦身塑身強化腿和臀部肌肉
瘦身塑身, 瘦肚子, 的好方法, 抬腿練習可以.

肱三头肌训练 / 锻炼动作方法 / 双杠、长凳、床等 • 三頭肌 • 三角肌 • 胸肌 • 肩, 臂, 背肌群

肱三头肌训练 / 锻炼动作方法 / 双杠、长凳、床等 • 三頭肌 • 三角肌 • 胸肌 • 肩, 臂, 背肌群 

主要鍛煉部位 | 胸大肌, 肩臂三頭肌 (更大些, 肱三頭肌和肱二頭肌) 功效: 擺脫松弛蝴蝶臂最有效的方法! 三頭肌彎曲訓練, 是一項廣為人知的訓練, 由於其三頭肌, 胸肌和三角肌前束鍛煉效果突出而被推崇.

一種不論 在office, 戶內或戶外都輕易運用一張椅子做到的三頭肌鍛鍊動作. 集中鍛鍊三頭肌，亦可鍛鍊胸大肌下段及肩部肌群。

步驟

1. 運用膝蓋高固定不翻倒的平台, 一張桌子或椅子做三頭肌撐體.
2. 首先坐在平台或椅子上 (高度以坐著時大腿與小腿呈約90度為佳)
3. 然後將雙手放在平台邊緣, 雙臂夾緊，身體往前挪動懸空，用雙手支撐, 雙腿伸直, 只有腳跟著地.
4. 接著慢慢往下坐，直到你的手肘彎曲呈 "L" 垂直狀態
5. 之後用雙臂力量支撐起身, 雙腿保持夾緊伸直。
6. 繼續作, 隨著體能狀況遞增次數。
7. 休息時, 做放鬆和伸展手臂, 肩膀和胸部肌群的動作.

主要鍛煉:

三頭肌

三角肌

胸肌

肩, 臂, 背肌群

更大些, 肱三頭肌和肱二頭肌【凳上反屈伸 手臂三頭肌撐體鍛鍊】主要鍛煉部位 | 胸大肌, 肩臂三頭肌

How to stretch out your tight upper Hamstrings + Gluteals! Loosen up and improve flexibility with the elevated - heal Standing Hamstring Stretch.

Tight Hamstrings Stretching Routine - How to stretch gluteals and upper Hamstrings with the Active Hamstring using elevated heel position!

Remain in the stretch for 10 - 15 seconds and repeat 2 - 3 times with varying hand placements.

The Standing Active Hamstring Stretch requires the active use of the hamstrings, quads, and calf and targets the deep tissue inside your upper hamstrings and gluteals!

The Standing Active Hamstring Stretch improves flexibility and it also helps to improve mobility at the hips.

The Hamstrings run through the back of each thigh and healthy, and strong and flexible hamstrings will improve your lumbar region and reduce the stress felt in the lower back.

Active stretching in general produce the greatest flexibility gains and if you have flexible hamstrings, your posture will improve and you can use your pelvis better when in motion and during sports and exercise.

Enjoy exercise anywhere and anytime. Good luck with your exercises and health goals and thanks for watching!

胸部, 基礎訓練【伏地挺身】主要鍛煉部位 | 三頭肌, 三角肌, 胸大肌. 伏地挺身 是肌力訓練的一種, 也是無氧運動

胸部, 基礎訓練【伏地挺身】主要鍛煉部位 | 三頭肌, 三角肌, 胸大肌. 伏地挺身 是肌力訓練的一種, 也是無氧運動

頂尖運動員都在偷練的核心基礎運動!  胸部  基礎訓練: 伏地挺身  伏地挺身主要鍛鍊的部位為胸大肌，肱三頭肌，以及核心肌群，而肩部與背部其實也會受惠。 伏地挺身是一種多關節的運動，主要可以鍛練到三頭肌，三角肌，胸大肌，還可以鍛練到背肌，腹肌，股四頭等核心的肌群，是一個很好的運動

1. 步驟 俯臥於地面, 雙手撐地, 腳尖著地, 身體打直, 雙臂反覆做屈伸動作. 
2. 20下x 2 開始, 隨著體能狀況遞增次數.

不硬撐, 有痛感就休息, 手臂也不會過度疲勞, 引起發炎或疲勞性骨折. 無需器材簡易健身運動! 這是立姿的示範，上半身一樣是保持一直線，屁股不要拱，背不要供，核心保持繃緊。如果從正面看，你的兩個手掌大概是在胸口這位置，下去時手肘會高於背部，然後把手肘夾緊，背應該會有一點把肩頰骨夾緊的感覺頂尖運

動員都在偷練的核心基礎運動!【伏地挺身】主要鍛煉部位 | 三頭肌, 三角肌, 胸大肌,  伏地挺身 是肌力訓練的一種, 也是無氧運動 【俯臥撐, 胸部鍛煉】

Effective Exercise that Targets Triceps and Shoulders without Weights!

Bench Dips + At home Workout + Bodyweight Triceps Exercise

For best results: Try and do 2 sets of 20 Repetitions. A narrow hand placement targets triceps while a wider placement targets chest muscles instead, and remember to stretch your triceps and shoulders between sets. Triceps dips can be done anywhere, you may use a sturdy chair, or table, a bench, a low cabinet? Just make sure it will hold up to your weight and won't move when you lean into it.

Good luck with your exercises and health goals and thanks for watching!

腰部 穩定性肌力訓練 - 如何維持良好坐姿及正確的身體力學，來預防下背痛的發生

腰部 穩定性肌力訓練

如何維持良好坐姿及正確的身體力學，來預防下背痛的發生

瑜伽體式--吉祥駱駝式【 瑜珈 橋式 】主要鍛煉部位 | 增加腰背彈性和血液循環調整背部和脊柱 瑜伽體式--駱駝式

“Ustra”即時梵文裡的“駱駝” 它有“腦海中呈現曙光”和“在有需要的時候輸出相關知識”的意思。這種特點正如駱駝一樣在身體裡儲存水分，在沙漠中裡堅強生存。跪下小腿著地，膝蓋打開至臀寬，腳心朝天。大腿及軀干成直線，與地面成90度角。手肘屈曲放於盆骨上方，挺直腰背，肩膊及手肘朝向后方。

功效：增加脊椎和肩膀的靈活性，增加脊椎的彈性。伸展腹部，改善駝背含胸的姿態。每天坐在辦公室彎著背工作，肩膊和背部會愈來愈繃緊。你可以想象自己是一隻駱駝，將背脊向后彎，身體自然會挺直起來。"駱駝式"是一個適合初學者和年長者做的后仰姿勢，它不但令背部柔軟，還令人精神爽利！但必須留意的是，做"駱駝式"時，大腿和臀部肌肉必須用力，尤其是向后彎腰時，盆骨與大腿要用力推前。收緊大腿和臀部肌肉，才不會受傷。

做法:

取坐姿, 兩膝彎曲, 右臂盡量伸入右膝蓋窩下, 手心貼地, 左手亦取相同做法, 上身向前傾, 調勻呼吸.  吸氣, 上身慢慢向前俯, 雙臂直至肩膀從雙膝蓋窩兩側插入, 腳掌合並, 額頭置於兩腳踝內, 雙手扣於背后; 吐氣, 還原起身, 全身放鬆, 重復練習3次.

益處:

調整自律神經, 解除煩燥與精神緊張. 促進臉部血液循環, 改善膚色, 使肩關節柔軟, 消除頸部與肩部的酸痛與僵硬. 更可消除腹部多余脂肪, 收緊腹部. 伸展胸部和肺部強健手臂和手腕, 腿, 臀部, 腹部和脊椎刺激甲狀腺和垂體提升能量去除負面情緒對哮喘, 背部疼痛, 脫發和骨質疏鬆症有輔助治療作用.

提示:

吐氣前傾時, 腹部盡最大能力往裡收縮.

教大家如何在瑜伽中做好呼吸, 冥想, 動作. 在傳統方法的基礎上, 進行簡單的創新, 形成了今天的“自然瑜伽瘦身法”. 通過呼吸和瑜伽動作相結合, 讓人體恢復生命力, 提高身體基礎代謝能力. 調整身心的瑜伽動作對於減肥瘦身, 塑造身形都有很大的幫助.

瑜珈橋式抬臀 - 功效: 矯正骨盤, 強健腰椎 提臀, 臀肌, 腰背部, 臀部 - 無需器材簡易健身運動!  "瑜珈橋式抬臀" 瑜伽 矯正骨盤, 強健腰椎 提臀, 緊實腹部和大腿肌肉, 改善駝背和脊椎側彎. 跪坐在雙腿上, 雙手在身後握住腳踝或腳跟, 吸氣, 展開胸廓, 逐節抬起臀, 腰, 背. 保持5次呼吸. 呼氣, 慢慢放鬆脊柱, 下降回到原跪坐姿, 重複10-15 次. 無需器材簡易健身運動! 適合長期伏案工作的人, 幫助矯正身體的不良體態, 加強肺活量和血液循環, 調整背部和脊柱, 消除肩膀, 背部和腳踝的緊張.

V Leg scissors are a great lower-ab exercise!

V Leg scissors are a great lower-ab exercise! 

How to do Dolphin "V-Scissors" as a 3minute exercise 3 sets of 30 repetitions and 2 stretches. 

Instructions.

a) Rest semi-supine on your elbows

b) Brace hands against your sides

c) Contract your abdominals and tighten core muscles

d) Raise your legs 10cm off the ground, keeping them straight

e) Create a V with your legs by spreading them apart, 

then closing them with one leg crossing over the other.

f) Repeat this entire series of movements -- open to V-shape, 

closing together with legs criss-crossing each other in 

alternating fashion. 

Suggested exercise: Try and do 3 sets of 30 repetitions

Tips: Stretch your abdominals after V-scissors. Stretch your core muscles  with the "Cobra" core stretch and the "Full-body" stretch.

Good luck with your health goals and exercises and thanks for watching!

超強減肥操瘦腰瘦腿減肚子減重塑身【登山者】[健身操] 主要鍛煉部位 | 腰腹部 肱三頭肌 三角肌 胸腿 模擬爬山鍛鍊 塑身 燃燒脂肪 心跳

腹部減肥主要是將腹部的贅肉減掉 減肥, 燃燒脂肪! Mountain climbers 該項運動先進, 強度大, 有助於提高心率, 加快新陳代謝, 提高靈活性.鍛鍊: 高強度的間歇運動, 幫助你快速燃燒脂肪(腹肌, 臀肌及腿部肌群.

1) 開始動作類似伏地挺身動作趴地, 兩手保持緊貼地面, 兩腳約與肩同寬, 腳打直.

2) 模擬爬山的動作, 腹部縮緊, 運用核心肌群的力量兩腳輪流向前, 雙腳輪流抬至胸部, 越快越好.

3) 你可以持續做20秒, 40秒或1分鐘, 然後休息10~30秒, 再重覆做個20秒, 40秒或1分鐘, 做個6~8次的循環, 依照自己的體能狀況而定.

重點: 讓雙腿動作儘量大幅度伸展，腹部縮緊，背部的起伏愈低愈好，來看看以下的影片.

功效: 減重塑身, 練出一身肌, 腹肌, 燃燒脂肪, 心跳, 胸肌, 核心肌群.

登山者動作圖解教程腰腹部! 模擬爬山鍛鍊 塑身 燃燒脂肪 心跳. 減肥, 燃燒脂肪!

超強減肥操瘦腰瘦腿減肚子減重塑身【登山者】[健身操] 主要鍛煉部位 | 腰腹部 肱三頭肌 三角肌 胸腿 模擬爬山鍛鍊 塑身 燃燒脂肪 心跳

Learn the correct technique for the Seated Floor Hamstring Stretch

How to improve flexibility in tight Hamstrings with the Seated Forward Bend (seated hamstring stretch). This exercise will increase flexibility in your Hamstrings as well as your hips and groin, spine and shoulders!

Tips. You will be able to do this stretch more comfortably if you begin with standing hip rotations to warm up in your low back and hip area. When you feel ready here are the instructions:

a) Begin by sitting on the ground with your left leg extended and now place the sole of your right foot lightly against your inner left thigh. 

b) Now slowly lean with your upper body forward and bring your chest towards your left thigh and gently reach with your hands for your left foot. 

c) Maintain even breathing and get to the point of a mild stretch. Your lower back should be slightly curved and keep you upper back straight and strong. 

d) Hold the stretch for 15+30  seconds and repeat for your other side.

e) For best results repeat the stretch two to three times for each leg. 

Effect: The hamstring is a commonly tight muscle and can lead to knee pain and low back problems and increased risk of injury. Following a regular stretching routine can help fix tight muscles and improve range of motion, posture as well as overall health. Stretching the hamstring will indirectly stretch your hips and pelvis and spine as well so there are several benefits that come with this stretch. 

Good luck with your exercises and health goals and thank you for watching!

塑身瑜伽热点【瑜珈-船式】主要鍛煉部位 | 完美平腹, 加強核心安定, 雕塑腹部, 修飾腿部的線條 無需器材簡易健身運動! HD

教大家如何在瑜伽中做好呼吸, 冥想, 动作. 在传统方法的基础上, 进行简单的创新, 形成了今天的“自然瑜伽瘦身法”. 通过呼吸和瑜伽动作相结合, 让人体恢复生命力, 提高身体基础代谢能力. 调整身心的瑜伽动作对于减肥瘦身, 塑造身形都有很大的帮助. "船式瑜珈" 無需器材簡易健身運動! 延展腿後腱肌群和訓練腹部核心肌群, 加強核心安定, 雕塑腹部, 修飾腿部的線 條, 效果非常好!
坐在地面上, 雙腿向前伸直. 手掌放於臀部兩側, 手指指向前方. 背部挺直.
呼氣軀幹向後靠, 同時從地面抬起雙腿，膝蓋繃直，腳趾向前. 用臀部來保持身體的平衡, 腿部與地面保持55-65度. 腳的高度盡量超過頭部. 接著將雙手離開地面, 雙臂向前伸直, 與地面平行, 靠近大腿. 肩部和手掌應該在同一條水平線上, 保持這個姿勢30-60秒, 正常呼吸. 呼氣, 放下手臂, 雙腿回到地面上.
此式幫助鍛鍊腹部及股四頭肌力, 促進腸道蠕動, 改善消化功能.

After Abdominal workout, how to stretch your abs

How to Stretch ABS after Crunches

Supine Cobra stretches all Abdominal Muscles and is very effective right after Core Training 
Instructions:
a) Lie down on your stomach
b) Keep your hips on the ground and your legs stretched as you slowly extend your arms until straight 
c) Turn your face upward and concentrate on the stretch from your hips flexors and stomach thru your core and up to your chest and throat and shoulders and neck
d) You may close you’re eyes and breathe very deeply, inhale and also fully exhale and relax in the stretch and possibly extend the stretch a little more 
d) Hold the pose until you feel satisfied and slowly return to the floor
e) Since you are on the floor you may combine this stretch with the kneeling low back stretch. This two exercises work well together.
f) When you are done and stand up it is nice to complete this exercise with hip rotations to loosen up.

Good luck with your exercises and health goals and thanks for watching!

心得分享 在家就可以鍛練核心肌群的好運動，棒式、撐體、平板. 我們先來看一下正確的姿勢 主要是鍛練核心跟訓練肌耐力，如果伏地挺身一下都做不起來的人，也可以先從做棒式開始入門.

頂尖運動員都在偷練的核心基礎運動

心得分享 在家就可以鍛練核心肌群的好運動，棒式、撐體、平板. 我們先來看一下正確的姿勢 主要是鍛練核心跟訓練肌耐力，如果伏地挺身一下都做不起來的人，也可以先從做棒式開始入門.

雕塑手臂, 腹部, 腿部肌肉 核心肌群最有效的訓練之一, 強化手臂, 腿
1.) 四足跪姿, 腳尖向後伸直踩地, 膝蓋懸空、腿打直
2.) 手肘是放在地面的呈90度, 支撐在肩膀的正下方
3.) 夾緊你的臀部, 保持收縮腹部
4.) 緊縮你的核心肌群, 維持體線.

無需器材簡易健身運動! 肘撐棒式核心訓練.

在家,健身, 小腹, 練胸肌. 腹直肌，這是腹肌里最淺層的肌肉，更主要的是要鍛練像一條腰帶一樣環繞整個身軀的腹橫肌，還有腹斜肌.

Big and Lean Calves: Which exercise is the best? The best exercise may be the Standing Calf Raise.

How to get strong lean healthy Calf Muscles with standing calf raises + stretch between sets and after for the best results!

How to Get Bigger Calf Muscles Without Equipment with Calf Raises using your own bodyweight!

a. Perform 20 repetitions at a moderate pace and try and do 2 sets.
b. Follow with a gentle calf stretch.

This combination targets the Gastrocnemius and Soleus muscles will develop defined and large and healthy calf muscles.

Good luck with your exercises and health goals and thanks a lot for Watching and enjoy exercise anywhere and anytime!

側身撐體可訓練腰部的細小肌肉 + 頂尖運動員都在偷練的核心基礎運動

側身撐體 - 側身撐體動作圖解教程「側撐體」瘦小腹, 核心肌群鍛鍊【側棒 撐體 】
側身撐體可訓練腰部的細小肌肉. 等長收縮是指長時間維持同樣姿勢並持續收縮肌肉。若要加強不同部位的核心肌群，也可以試試「側撐體」（Side Plank）。主要鍛煉部位 | 腹部＋下背和腰臀的一群肌肉, 增强身體的平衡感, 上背, 肩膀及手臂的肌肉群. 側撐體 (side plank)可以有效的锻炼腹肌 , 每天坚持做可以让平坦的小腹重见天日

功效:　
• 增强身體的平衡感
• 上背, 肩膀及手臂的肌肉群
• 腰腹部, 腹斜肌
• 穩定肌
• 鍛煉脚及手腕　　

姿势-步骤：　　
•首先做普通的伏地棒式撐體，再來將身體側向一邊，雙手臂打直, 以單手撐住身體, 一手臂上舉, 形成一條斜線. 　　
• 然後將身體懸空，腰部不要下榻, 上方的腳在前，下方的腳在後，
• 保持平衡, 持續20-30秒.
• 回複到伏地棒式撐體, 換邊平舉另一臂, 重複繼續作, 直到你需要息.

休息時, 做放鬆和伸展手臂, 肩膀和胸部肌群的動作

側身撐體 - 側身撐體動作圖解教程

以訓練腹內外斜肌為目的

首先側躺在墊子上，右手臂撐起身體，肩膀、臀部、腳尖呈一直線，肚子收緊，腰部下沉，保持呼吸再往上，感覺到側腹肌收縮用力，下沉抬起連續動作算1下，1組做20∼30下，休息30秒，連做3組后換邊再做。

Master the Core Blaster! 3 min Planking Variations routine

This is a challenging 3min. core Abs plank workout that combines the plank with rolling unto the balls of your toes make it quite challenging! And then combining a high plank and abs stretch!

a. Start High Plank and with an exhale drop down to a Low Plank. Keep your whole body firm and have your elbows right by your sides and breathe normally.
b. Now roll over the balls of your feet onto the top of your feet and shift your body slightly forward. This will bring your hands closer to your waist and increase the challenge of the Low Plank dramatically. Try and hold this pose for 5  to 10 seconds and then return to a Low Plank. Stay in the Low Plank for another 10 seconds and follow with the Upward-facing Dog pose to stretch your chest and abs and shoulders.

Good luck with your health goals and exercises!

如何完成標准的深蹲？ - 健身- 骶棘肌 、 臀大肌 、 股四頭肌 、 腿后肌群

深蹲【初學者/自身重量】下半身關節的穩定 - 緊實臀部肌肉 - 加強腿部 - 改善呼吸. 無需器材簡易健身運動

(A) 動作是一個「坐(Sit)」下來的動作, 上半身盡量挺直, 將你的臀部往後坐 (想像是要坐在一張椅子上), 然後慢慢的往下, 讓大腿與地面平行, 小腿膝蓋成90度左右然後在慢慢的回到預備的動作.

(B) 下的動作時, 不是膝往前推, 而是臀部往後坐! 若你讓膝蓋超過腳尖, 這時反而會讓膝蓋的關節受到壓迫, 反而會造成酸痛的現象, 而非訓練到大腿的肌群. 這個重點非常的重要, 凡是訓練的項目中跟蹲有關的部份, 教練都會強調, 膝蓋不要超過腳尖, 要記住這個觀念.

最重要的要点，以及最容易犯的错误：
1. 要集中与呼吸上，不要胡思乱想，为深蹲而深蹲，对于深呼吸。
2. 脊椎挺直。初练者容易犯低头弯腰的错误
減肥, 燃燒脂肪【蹲腿 】蹲腿 加強腿部 - 改善呼吸, 臀部肌肉力量的訓練您可以在任何地方展開這種鍛煉. 對於想要在夏季前恢復體型的婦女最為理想. 此鍛煉不需要任何健身器材, 可使臀肌快速, 有效加強/變強壯. 上下馬步蹲深蹲" 蹲腿 雙腳站開與雙肩同寬或比肩距大一點都沒關係, 腳尖略向外張開15 度左右.

緊實臀部肌肉. 無需器材簡易健身運動!
(办公室瑜伽, 塑造, 美臀美腿, 办公半蹲式, 办公虎式)
(下半身關節的穩定 - 緊實臀部肌肉 - 加強腿部 - 改善呼吸. 無需器材簡易健身運動)
在家健身基礎動作!!   減肥, 燃燒脂肪!

深蹲【初學者/自身重量】下半身關節的穩定 - 緊實臀部肌肉 - 加強腿部 - 改善呼吸. 無需器材簡易健身運動

The Superman exercise helps strengthen the lower back

腹肌健身側腹人魚線 六塊腹肌【練腹肌人魚線, 4分鐘腹肌鍛煉 】主要鍛煉部位 | 腹肌訓練一天四分鐘讓你練一種非常有效的腹部腹部. 你所有的核心肌群!

腹肌訓練! 筋肉家族塑身班!

How to do Abdominal Scissor Kicks aka Flutter Kicks

How to do Abdominal Scissor Kicks at home for Abs and Glutes. 
How to do Scissors (aka Ab Flutter Kicks, Scissor Kicks). This is a great exercise that trains the Lower Abdominals and Obliques and produces a flat and tight stomach. Semi-supine Scissor Kicks (Ab Flutter Kicks) are a in fact a great exercise for strengthening all parts of the abdominal region + hips and thighs!

Instructions:

a) Lie semi-supine on the ground bracing with your forearms, hands by your side

b) Tighten your core 

c) Extend your legs to near full, with just a slight bend in the knees

d) Make short up and down movements so the vertical leg is lowered until 10cm of the ground, while the lower leg is raised vertically 

e) Continue alternating leg positions

The key is having your core midsection engaged throughout the exercise. Make sure the energy and motion is centered in your abdominals and hips!

 

Try and do three sets of 20 - 30 repetitions

Follow with stretching your abdominal muscles

 a) Full-body stretch 

 b) Cobra core stretch 

Good luck with your health goals and exercises and thanks for watching!

站姿脚筋伸展

Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength.

最佳的全身性燃脂操 波比跳間歇運動 常出現在 CROSSFIT 和 HIIT 訓練中.

Lose Weight and Strengthen Your Lower Body with Backward Lunges!

This is a great variation to the traditional forward lunge - If you're short on time  and want most bang for your time always exercise the biggest muscles first for biggest gains and the Reverse Lunge exercise is an excellent choice and it is easy to perform, requires little room and little preparation! Protect your knees by doing the lunge backwards and still exercise the gluteals and quadriceps and hamstrings!! Reverse Lunges is Low Impact and Generate Maximum Muscle Gain / Minimum Stress on Your Knees!



• Stand upright with feet hips width apart

• Brace your core

• Step back with one leg, while bending the other

• Bend your front leg until horisontal, yet maintain front of foot ahead of knee!!

• Bend rear leg until knee is right above ground

• Rear foot and knee pointed forward

• Step back up to upright using forward leg

• Do as many reps as you can without feeling pain

• And try and do 2 -- 3 sets

• Rest 1 - 3 minutes between exercise

• Stretch the quads, hamstrings perform hip rotations

• Prioritize quality over number of reps

Reverse Lunges Exercise are also called Backward Lunges and Rear Lunges.

Targets: • Quadriceps • Gluteus Maximus • Soleus • Gastrocnemius • Hamstrings • Core Muscles • Cardio • Back

Good luck with your exercises and health goals and thanks for watching!

強力胸肌 提高新陳代謝 打造易瘦體質 【 伏牆挺身 】

午飯后的休息時間, 不想繼續坐著等長肉, 想要活動身體但是覺得辦公室空間有限? 主要鍛煉部位 | 訓練前胸, 肩膀及手臂的肌肉群. 伏地挺身是一個非常簡單有方便的 健身 運動, 增加你上半身的力量與耐力



功效: 訓練前胸, 上背, 肩膀及手臂的肌肉群

步骤：

 • 站立, 雙腳與肩同寬

 • 雙手放置於牆上或平台上，距離略寬於肩膀的寬度，

 • 慢慢地將身體往牆面靠近，直到手肘彎曲90度，全身保持一直線

 • 再將身體推離牆，回復到開始的位置，

 • 過程中身體保持一直線，重覆20-30次。



伏地挺身

胸大肌 肩臂三頭肌【伏地挺身】【 舉臂撐體棒式】主要鍛煉部位 | 背部肌群 強心 三角肌 胸肌 腹部肌群 HD

1. 預備動作 - 伏地撐體棒式 - 接下來作伏地挺身

2. 回複到伏地棒式動作, 然後一臂向前平舉, 保持10個呼吸.

3. 繼續作, 換平舉另一臂, 直到你需要休息.

4. 休息時, 做放鬆和伸展手臂, 肩膀和胸部肌群的動作.

主要鍛煉| 肩臂三頭肌, 三角肌, 胸肌, 腹部肌群, 背部肌群, 強心.

精實 男, 育, DIY, 練人魚線.

肌訓練六塊腹肌如何練成腹人魚線【半仰臥平腹抬腿運動 | 腹內外斜肌 】在家練腹肌！

主要鍛煉部位 | 腹肌, 緊實大腿與小腹, 六塊腹肌 仰臥交替抬腿

半仰臥平腹抬腿運動

功效: 緊實大腿與小腹

步骤：

a) 半躺, 雙手平放於身體兩側,

b) 上身微微抬起, 用手肘支撐上半身.

c) 收腹, 雙腿伸直抬起, 腳掌向上彎起, 緊繃

d) 雙腿像剪刀一樣張開, 上下交替抬高, 離地面以上約10cm.

e) 每個動作緩慢有力, 重複做20-30下



 Tips:

上半身不要塌下去，保持平衡

用腹部肌肉，帶動抬腿

動作時雙腿盡量打直



休息時, 可以舒緩腹肌和腿肌

a) 全身伸展操

b) 眼鏡蛇式伸展操



在家練腹肌！六块腹肌人鱼线【半仰臥平腹抬腿運動 | 腹内外斜肌 】 主要鍛煉部位 | 腹肌, 緊實大腿與小腹, 六块腹肌 仰臥交替抬腿

深蹲【初學者/自身重量】下半身關節的穩定 - 緊實臀部肌肉 - 加強腿部 - 改善呼吸. 無需器材簡易健身運動

(A) 動作是一個「坐(Sit)」下來的動作, 上半身盡量挺直, 將你的臀部往後坐 (想像是要坐在一張椅子上), 然後慢慢的往下, 讓大腿與地面平行, 小腿膝蓋成90度左右然後在慢慢的回到預備的動作.



(B) 下的動作時, 不是膝往前推, 而是臀部往後坐! 若你讓膝蓋超過腳尖, 這時反而會讓膝蓋的關節受到壓迫, 反而會造成酸痛的現象, 而非訓練到大腿的肌群. 這個重點非常的重要, 凡是訓練的項目中跟蹲有關的部份, 教練都會強調, 膝蓋不要超過腳尖, 要記住這個觀念.



最重要的要点，以及最容易犯的错误：

1. 要集中与呼吸上，不要胡思乱想，为深蹲而深蹲，对于深呼吸。

2. 脊椎挺直。初练者容易犯低头弯腰的错误

減肥, 燃燒脂肪【蹲腿 】蹲腿 加強腿部 - 改善呼吸, 臀部肌肉力量的訓練您可以在任何地方展開這種鍛煉. 對於想要在夏季前恢復體型的婦女最為理想. 此鍛煉不需要任何健身器材, 可使臀肌快速, 有效加強/變強壯. 上下馬步蹲深蹲" 蹲腿 雙腳站開與雙肩同寬或比肩距大一點都沒關係, 腳尖略向外張開15 度左右.



緊實臀部肌肉. 無需器材簡易健身運動!

(办公室瑜伽, 塑造, 美臀美腿, 办公半蹲式, 办公虎式)

(下半身關節的穩定 - 緊實臀部肌肉 - 加強腿部 - 改善呼吸. 無需器材簡易健身運動)

在家健身基礎動作!!   減肥, 燃燒脂肪!



深蹲【初學者/自身重量】下半身關節的穩定 - 緊實臀部肌肉 - 加強腿部 - 改善呼吸. 無需器材簡易健身運動

【站姿提踵】主要鍛煉部位 | 腓肠肌, 比目鱼肌 HD

加強腳踝關節肌肉力量, 修飾小腿曲線. 步驟 雙腳站開與雙肩同寬, 腳尖朝前, 腹部收緊, 背部挺直; 開始原地踮腳尖, 腳跟盡量提高, 然後腳跟放下, 腳跟提高, 腳跟放下, (如video)反復約做 20次. 小腿跟腱伸展 踮腳尖的動作做完後, 別忘了做緩和伸展小腿肌的動作 (如下) 站原地, 雙手推牆，一腳站前弓步, 另一腳站後箭步. 腳趾與腳根成一直線，腳跟不離開地板， 盡量伸展小腿肌，停留10~20秒，左右腳交換,個做2次. 這個動作可防止腿肌抽筋, 避免腳踝受傷, 使肌肉線條勻稱修長. 目标锻炼部位: 腓肠肌, 比目鱼肌. 腿的形状会关系到人整体的美观, 夏天穿短裤小腿又是完全暴露的部分. 小腿训练重要性不必说了.  站姿提踵 - 修飾強化小腿曲線和肌肉 下肢小腿肌和腳踝. 無需器材簡易健身運動!  "下肢小腿肌和腳踝"

下腰部疼痛【背部護理 - 腰背酸痛】主要鍛煉部位 | 背部肌肉 腹部 和 強化背肌. 擺脫腰痛. 超人姿勢 | Viparita Shalabh...

1.) 預備動作: 趴下, 將雙手枕在腰椎下, 雙腿伸直

2.) 先吸氣, 吐氣時將臀部夾緊, 雙腿伸直, 往上抬, 停留8到10個呼吸. 保持自然的呼吸.

3.) 雙腿放下, 重複

4.) 可作到8-10套.無需器材簡易健身運動!



【功效】和眼鏡蛇式、弓式有相同的功效，強健腰腹部肌肉，上臂和大腿



超人姿勢  做法簡單，在家裡瑜伽墊上就可完成 "蝗蟲式" ** 背部護理 運動: 定時及持久的運動可以增強你背部的靈活性. 腰痛的 功效: 可緊實臀部, 腹部 和強化背肌, 大腿肌群** 鍛鍊支撐背部的肌肉，如腹部、臀部及大腿等. 特別需要鍛鍊腹部的肌肉，因它有助於保持你身. 體重量的平衡. 衰弱的腹肌會令你的背部較易受傷. 緊實臀部, 背部肌肉! 豎脊肌. 遠離腰背痛! 坐得 Office 多，點樣拉筋好？



瑜伽體式--全蝗虫式【背部護理 - 腰背酸痛】主要鍛煉部位 | 背部肌肉 腹部 和 強化背肌. 擺脫腰痛