Exercise playlist for the SUPERBOWL

鶴式 (CRANE POSE) /烏鴉式 (CROW POSE)

步骤:



1.  蹲下，兩腳張開，雙腳, 膝蓋寛於骨盆, 雙腳跟完全貼於地面，身體保持在雙腿之間,

2.  手臂往前伸直貼在地面上，膝蓋緊靠上手臂後側 , 大腿貼緊臀部

3. 身體往前傾, 腳尖墊起, 將身體重心往上提至上臂, 同時膝蓋保持緊貼在上手臂後側，

4. 接下來腳跟慢慢離開地面, 懸空，雙手掌支撐在地面上，

4. 維持這個姿勢20-30秒，然後慢慢將腳跟放在地面上，回到蹲姿．



Target / Benefits:

 • 強化手臂、胸肌, 手腕與肩膀, 上背部, 腰部肌肉

 • 伸展上半身的肌肉神經, 關節、肌腱及韌帶並增加肺活量



鶴式 (CRANE POSE) /烏鴉式 (CROW POSE)

有效舒緩腰酸背痛, 伸展脊椎, 強化背部肌群 - 舒緩腰背組合瑜珈

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.

經典的綜合訓練動作—波比 (Burpee)

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.



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.



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.

【側棒 | 腰腹部 】 主要鍛煉部位 | 腰腹部, 穩定肌, 增强身體的平衡感, 上背, 肩膀及手臂的肌肉群

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

【半仰臥平腹抬腿運動 】 主要鍛煉部位 | 腹肌, 緊實大腿與小腹

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

【站姿提踵 | 最经典的一个动作 】 主要鍛煉部位 | 下肢, 強化小腿肚的肌肉

提踵动作 主要健美小腿肌群, 美化小腿曲线.



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30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

How to do Press-ups at home, anywhere for upper body strength and fitnes...

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

1) Note the different hand placements will target different muscles: Placing hands slightly wider
than shoulder width will exercise Pectoralis major, Triceps and Deltoids.  A wider grip from the
push-ups develop Pectoralis major and the Serratus anterior muscle, while narrow grip
push-ups will develop the Triceps muscle and much less the Pectorals major chest muscle. The
regular push-up uses a slightly wider than shoulder width hand placement.

2) Hand palms are the anchor, back, waist and hips shall be in a straight line both with arms
outstretched and with elbows bent.

Press-ups (Push-ups) 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.

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

How to do the Full-body stretch (Supine Crescent Asana) at home, anywher...

The advantages of the Full-body stretch are: 
a) Stretches the abdominal muscles. 
b) Increases circulation.
c) Is energizing and relaxing, and releases tension.
d) Loosens and decompresses the spine.
Good luck with your exercises and health goals and thanks for watching!

How to do incline push ups at home office benefits HD

At work against a desk. In the park. In your kitchen while waiting for the coffee to brew. Pretty much anywhere and anytime and requires no special clothes or equipment. Incline push-ups is a good exercise for the upper body + will make you feel good + increase metabolic rate! Good luck with your exercises and health goals and thanks for watching! Cheers!

3min. Obliques + Core-Abs exercise Dolphin V-Scissors Kick HD

Scissor Kick Exercise Guide: How to do Dolphin V-Scissors as a 3min. 3 by 30 repetitions and 2 stretches. 

Here is how:

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!

【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 HD

瘦身塑身, 瘦肚子, 的好方法, 抬腿練習可以.

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!

http://www.etaohealth.com/indexm.html

Crow pose (kakasana) video at home how to (aka the Crane) HD

Crow pose (Kakasana and also called the Crane). How to do this pose at home or anywhere.

"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!

Lower back pain relief, how to get rid of low back stiffness HD

Exercise is probably the most effective methods to get rid of low back pain and prevent low back pain coming again. If you are using a soft mattress try exchange with a medium-firm mattresses (which is also considered better than a firm mattress).

Ab Flutter Kicks (Lying Scissor Kicks) Lower Abdominals and Obliques

Scissor Kicks are a great exercise for strengthening all parts of the abdominal region, especially the lower abdominal and obliques. 



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 exercises and health goals and thanks for watching. Cheers!