你所有的核心肌群【平板支撑 | 伏地撐體棒式】主要鍛煉部位 | 雕塑手臂, 腹部, 腿部肌肉, 核心肌群, 強化手臂 腹部 肱三頭肌 三角肌 胸...

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.

Superman strengthens and repairs sore Lower Back Muscles

Superman strengthens Lower Back Muscles Viparita Shalabhasana Childs Pose

How to get rid of low back pain!! Target low back muscles + stretch tutorial Core strengthening lower back at home Viparita Shalabhasana "Superman Pose"  targets your lower back pain & persistent soreness. *   - the shape of your arch increases blood flow and the key muscles (erector spinae) engages in your low back - exactly what is needed after hours sitting in from to of the screen - it targets low back 'computer back' soreness. And 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!

【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"

Fix tight upper Hamstrings + Glutes active stretch at home.

Fix tight upper Hamstrings + Glutes active stretch at home. How to stretch glutes and upper Hamstrings with Active Hamstring. 



Try 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 glutes!  



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 and thanks for watching!

How to get rid of low back pain at home or at the office with gentle exe...

If low back pain comes from a bad ergonomic position at work, a soft mattress or poor sitting posture the pain will be persistent and the following exercise combination will help strengthen the lumbar region muscles as well as loosen up.

Exercise list:

Superman

Lie down on comfortable ground on your stomach and stretch legs

and arms. Lift up and hold for 15 to 30 seconds.



Kneeling low-back stretch

Sit gently back in your stance arms stretched before you hands on the floor. Gently stretch the lower back  and breathe deeply for 20 - 30 seconds.



Modified Superman

Again lie down on on your stomach and  place

hands right on your hip, stretch legs andl ift up

and hold for 15  to 30 seconds



Low-back Stretch

Follow once more with the Kneeling low - back

stretch. Hold for 15 - 30 seconds.



Superman lifts

Lie down on stomach and stretch legs and

arms. Gently lift and lower arms and legs for up

to  15 -  20  times.



Kneeling low - back stretch

Stretch the lower back for 15-30 seconds.



Cat Pose

With knees under hips and hands under shoulders

gently pull your abdominal muscles and tighten

glutes while slowly rounding your back upwards.

Hold for 10 to 20 seconds.



Cow Pose

Drop your stomach and gaze up toward the ceiling

and gently stretch your back from your tailbone and

finish with your neck for 10 to 20  seconds.



Kneeling Low-back stretch

Finish with 20 - 30 seconds of  stretching lower back.





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

Flattens stomach, a smaller waist and greater Flexibility

Easy on your body. Office exercise. The Low Impact Leg Raise exercise improve curvature and low back muscle tone and tightens the buttocks. With this exercise you can burn calories on a short break at work, or while the coffee is brewing!

The Leg Raise tones buttocks, flattens stomach, gains curvature + strengthens the low back!



1) Stand facing bench or sturdy elevated platform.

2) Place hands on edge shoulder width apart.

3) Position forefoot back from platform with arms

 and body straight.

4) Your body should form a straight line from your

 ankles to your head.

5) Tighten your stomach region and now raise your back foot and leg slowly up to your hip level and return. Repeat.

6. Maintain a relaxed speed and focus on good form and keep the foot from touching the floor as you raise and lower your leg. Once you're satisfied shift over to your other foot and continue.



Increase Metabolism to create lean physique at work? The low impact leg raise exercise improves waistline & firms buttocks, strengthens back, leg raises anywhere!.  2 sets of 20 repetitions moderately paced and follow with "Hip Rotations" to loosen the Lower Back.  

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

Flattens stomach, a smaller waist and greater Flexibility

Easy on your body. Office exercise. The Low Impact Leg Raise exercise improve curvature and low back muscle tone and tightens the buttocks. With this exercise you can burn calories on a short break at work, or while the coffee is brewing!

The Leg Raise tones buttocks, flattens stomach, gains curvature + strengthens the low back!



1) Stand facing bench or sturdy elevated platform.

2) Place hands on edge shoulder width apart.

3) Position forefoot back from platform with arms

 and body straight.

4) Your body should form a straight line from your

 ankles to your head.

5) Tighten your stomach region and now raise your back foot and leg slowly up to your hip level and return. Repeat.

6. Maintain a relaxed speed and focus on good form and keep the foot from touching the floor as you raise and lower your leg. Once you're satisfied shift over to your other foot and continue.



Increase Metabolism to create lean physique at work? The low impact leg raise exercise improves waistline & firms buttocks, strengthens back, leg raises anywhere!.  2 sets of 20 repetitions moderately paced and follow with "Hip Rotations" to loosen the Lower Back.  

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

要學習的第一個手臂平衡動作. 鶴式【CRANE POSE 】烏鴉式【CROW POSE 】

(保持重心的平衡) 如何做瑜伽中的烏鴉式姿勢. 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)

3 Min. Dolphin Workout Planking for Centerline Abs + Obliques + Waistlin...

The Dolphin plank works centerline stomach muscles, obliques, waistline.



Begin in a high plank and drop to a dolphin plank, with your forearms on the floor, feet shoulder width apart and your midsection engaged.



Try and remain in the plank for 30 - 60 seconds keeping your body from your heals forward as straight as a plank and firm as possible.



Follow the plank pose with a kneeling low-back stretch and immediately after do the Cobra core stretch. Repeat the dolphin plank and stretch 3 times.



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

【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 HD

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.



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

10 Exercises and Yoga Stretches to Remove Low Back Pain

7 min. workout Get rid of soreness, stiffness / Get rid of lumbar region pain soreness with 7 minutes low back therapy by stretching and strengthening. Fix aching Low back pain with Gentle stretches and exercise and remove lumbar regional soreness, stiffness.



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

How to get Strong & Lean & Healthy Calf Muscles Bodyweight Calf Raises a...

How to get Strong & Lean & Healthy Calf Muscles Bodyweight Calf Raises and calf stretch

"Bodyweight Calf Raises" 20 repetitions at a moderate pace and try and do 2 sets followed with a Calf stretch! This combination targets the Gastrocnemius and Soleus muscles will develop defined and large and healthy calf muscles. bodyweight strength exercises no equipment playlist: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 for looking!  Enjoy exercise anywhere and anytime!

【半坐姿抬腿屈伸 】主要鍛煉部位 | 可以訓練腰, 腹直肌與股直肌, 针对下腹

"半坐姿抬腿屈伸" 功效: 可以訓練腰, 腹直肌與股直肌, 作用在於雕塑曲線, 同時維持腿的完美線條. 作2套. 個做20次

操作時膝蓋角度維持不變，上半身維持不動. 推出膝蓋伸直, 則腹肌會鍛煉更多.

功效: 可以訓練腰, 腹直肌與股直肌, 作用在於雕塑曲線, 同時維持腿的完美線條. 無需器材簡易健身運動! 腹部運動. 增強耐力, 敏捷度和平衡力.



仰卧抬腿卷腹：针对下腹, 抬腿时，腿部并拢，可以不用图示那样笔直，你可以屈膝完成抬腿卷腹，强度小一些.

這個體位能加強手臂, 手腕, 肩膀, 三頭肌和核心肌群【四柱式 | 支撑式 | 伏地撐體棒式 | 棒式起撑】

緊實手臂, 腹部, 肱三頭肌, 三角肌, 胸, 腿. 無需器材簡易健身運動!



1) 準備的動作就像伏地挺身的預備動作一下, 後腳打直, 手肘是放在地面的呈90度，在肩膀的正下方. 臀部夾緊, 身體打直.

2) 緊縮你的核心肌群.

3) 臀部夾緊, 雙腿伸直.

4) 身體往地板下降, 保持懸空, 不要碰及地板.

5) 臀部不要翹起, 與身體保持水平.

6) 能撐多久就撐多久, 至少10秒; 若你只能撐5秒, 你可以重履做個5~6次以上.

棒式起撑 * 人鱼线 * 在家健身基礎動作!! 不用任何器材! 四肢支撑式 伏地撐體棒式 核心訓練

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

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

How to fix Tight Hamstrings Forward Bend stretches hamstrings, groin, sp...

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. Lean your upper body forward and slowly bring your chest towards your left thigh and gently reach with your hands for your left foot. 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. Hold the stretch for 15+30  seconds and repeat for your other side and for best results repeat the stretch two to three times for each leg.



Benefits: Stretching the hamstring will indirectly stretch your hips and pelvis and spine as well so the benefits are great. 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.



Thanks for watching!



Seated Hamstring Stretch - Head-to-Knee - Forward Bend - Janu Sirsana:

六塊腹肌, 人魚線【半仰臥平腹抬腿運動 | 腹內外斜肌 】

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



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

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

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.

【半躺臥抬腿 | 核心訓練】主要鍛煉部位 | 強化 腹部, 腿部肌肉, 核心肌群. 鍛煉下腹部肌肉, 無需器材簡易健身運動! 核心訓練! HD

舉腿鍛煉圖解

目標肌肉：腰腹部肌肉, 臀部, 輔助肌肉包括大腿和髖部屈肌.

練習說明：

1) 平躺或半躺, 雙手平放於身體兩側, 上身微微抬起保持放鬆靜止, 用肘部支撐上身.

2) 吸氣, 把注意力集中在腹部, 用腹部的力量拔腿舉起, 抬起雙腿離開地面約60度, 腿伸直, 抬高, 動作盡量緩慢. 同時讓您的雙腿伸直, 停留一秒鐘, 下去的時候注意腳跟不要觸到地面.返回到起始位置, 呼氣. 重復交替完成目標練習數目.

3) 呼氣時慢慢地, 有控制地將腿還原. 連續動作20-30次.

提示: (a) 動作盡量緩慢, 腿不能彎曲, 上半身保持放鬆靜止. (b) 用你的腹部肌肉抬起臀部. 請注意不要用你的手, 背或頭部向下推. 若你還不能隻用腹肌就抬起臀部, 你還需要做更多的基本式屈膝仰臥起以增加你的腹部力量.



無需器材簡易. 健身運動! 仰卧抬腿卷腹：针对下腹

抬腿时，腿部并拢，可以不用图示那样笔直，你可以屈膝完成抬腿卷腹，强度小一些. 仰卧抬腿, 动作图解教程! 鍛煉下腹部肌肉, 及維持腿部線條. 半躺臥抬腿 - 無需器材簡易健身運動! 核心訓練! 仰卧抬腿.

This Full-body Exercise raises your Metabolism & Heart Rate! Mountain cl...

Mountain climbers are a great full-body bodyweight exercise that require little space and build cardio fitness, abs core strength, leg endurance, agility and balance plus it flattens your stomach, strengthens your deltoids and triceps, shrinks the waist, hardens glutes and strengthens the back! Here's how to perform Mountain Climbers:

• Start in High Plank

• Hands directly underneath your shoulders, shoulder-width apart

• Feet are hip-width apart, toes curled under

• Legs and Arms are Straight

• Your Abdominals are strongly contracted and ready

• Pull your right knee into your chest by using your abdominal muscles.

• Do not let your right foot touch the floor

• Keep Your Shoulders directly over your wrists

• Extend your right leg back into plank position

• Do not bob your hips, maintain straight line from heels to head

• Do as many reps as you can without feeling pain

• 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



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

【瑜伽戰士二】主要鍛煉部位 | 強化下肢和穩定性, 結實手臂和臀部肌肉 HD

強壯兩腿, 消除小腿痙攣. 強壯兩臂, 使人的平衡感增強, 注意力更集中. 使腰部更靈活, 有力.



瑜伽 体式 战士二 式是一个强壮大腿肌肉力量的 瑜伽 体式. 战士二式是一个力量的体式, 但注意力量的平衡, 身体的力量保持在中心部, 不要前倾, 伸展出的两手臂, 前面手代表未来, 后面手代表过去.



瑜伽戰士二式瑜伽體式 強化下肢和穩定性, 瑜伽 無需器材簡易健身運動!

1.) 雙腳站開約一隻腿的距離. 左腳朝外, 兩腳跟成一直線.

2.) 彎曲左腿膝蓋 成90 度. 骨盆朝正前方, 臀部夾緊.

3.) 兩手打開, 與地面平行, 胸部自然前推, 肩膀放鬆往後壓.

4.) 頭轉左邊, 平視前方, 收下巴.

5.) 姿勢穩住正確了以後, 停留 15 呼吸. 原地換邊重複動作 2 x 15. 無需器材簡易健身運動! 瑜伽戰士第二式5.) 姿勢穩住正確了以後, 停留 15 呼吸. 原地換邊重複動作 2 x 15. 無需器材簡易健身運動!

戰士二式 - 強化下肢和穩定性, 結實手臂和臀部肌肉 瑜伽 無需器材簡易健身運動!

Instructions for Dolphin Push-ups + Dips Core Workout bigger triceps

Starting in a low plank position, on your elbows and toes and with your body as straight as possible. Maintain a strong core by keeping the stomach tight and the back straight. From the low plank position switch into a push-up position by extending your right elbow and placing your left hand flat on the floor, then extend your left elbow. Push body up until arms are extended.

keeping your body straight lower your body back into a low plank. this is one rep.



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



make sure to Brace your abdominals and maintain that

 contraction for the duration of this exercise.

 This helps keep your body rigid, and doubles as

 core training. your core will become tighter and your overall endurance will improve + maintaining a braced midsection will increase the amount of calories burned



also To get maximum exercise benefit make sure to reach full extension to work the entire triceps and deltoids all the way down as well as push up to full extension to straight arm.



now get back up and use a chest like i am using or a chair, or a bench. anything sturdy that won’t move where you can get a firm hold. this exercise combination is focusing on the triceps and deltoids so make sure to place your hands narrow behind your back . start working your triceps by doing dips. do them slowly and try and reach near full extension. By doing so you work the entire triceps muscle as well as the shoulder. once you have hit your maximum, stretch your triceps and perform shoulder rotations to loosen up.



now to the low plank pushups one more time.



on your toes from a low plank and with your body as straight as possible.  switch into the push-up position. Push body up until arms are extended and return into a low plank.

maintain a contracted core for the duration of this exercise and reach near full range of motion for maximum benefit.



Repeat pushing up and lowering down at a comfortable pace while maintaining good form. Do this until you finish your set or reach your maximum.



return to the triceps dips position  keep your hands behind your back as narrow as possible without hurting your elbows, triceps and shoulders. you want it to be difficult but not uncomfortable. keep at a slow and regular pace and lower down and push back up to near full straight arm. do this until you finish your set or reach your maximum.



finish with shoulder rotations and triceps stretch.  well done.



With a focus on bodyweight exercises that require no special equipment, clothes or gym membership just what you have where you are, use what you have, comfortable clothes and you can get in shape and reduce body fat. Good luck with your exercises and health goals. thanks for watching!

Ustrasana Camel Bridge opens the whole of the front of the body incl. hi...

Ustrasana Camel Bridge opens the whole of the front of the body including Hip Flexors and Pectoral muscles. Tips: A deeper stretch can be achieved by separating the knees slightly wider at the start of the pose.

Benefits: (1.) Improves flexibility of the neck and spine (2.) stimulates the nervous system (3.) relieves backache.

Instructions: (1) Feet straight back (2) Knees and shins hip distance and parallel (3) Hips push out if possible (4) Chest lifts (5) spine long, press tailbone slightly forward (6) If it feels ok on neck, let head go back (7) Hands gently placed on heels to feel a lift through the shoulders.

Recommendation: Try and stay in this pose for 4 to 5 deep breaths, and then carefully return to upright seating position. It's a good idea to follow this exercise with a kneeling low-back stretch and gentle hip rotations - to loosen the low back.  Good luck with your exercises and health goals and thanks for watching!

減肥, 燃燒脂肪! 蹲腿 上下馬步蹲深蹲 - 有助於腿部, 臀部肌肉力量的訓練及

減肥, 燃燒脂肪【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.



(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.



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!

【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. 減肥! 無需器材簡易健身運動! 動作教程

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)　停留30秒後再慢慢合起來

4) 速度越慢越有效喔~每天做20-30下, 可以自己增減

*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. 减肥! 無需器材簡易健身運動.

【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, 腿部鍛煉出來。你所有的核心肌群。

六塊腹肌, 核心訓練. 高强度全身运动不仅让你在短时间内消耗大量­的能量, 更重要的是它能提高你的基础代谢率, 让你在运动结束之后的24小时内消耗更多­的能量. 四分钟的高强度全身运动【六塊腹肌, 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, 腿部鍛煉出來. 腹內斜肌肌肉群的運動 + 腹肌鍛煉 人魚線.

結實手臂肩膀肌肉. 肱三頭肌, 三角肌, 鍛鍊上肢, 腰部及腹部的肌肉. 三頭肌撐體 - 無需器材簡易健身運動!

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，另外次動作亦會對胸大肌下段及肩部亦會有刺激的. à結實手臂, 肩膀肌肉. 無需器材簡易健身運動! 凳上反屈伸 - - 仰卧后撑动作图解教程

更大些, 肱三头肌和肱二头肌

Fix aching Low back pain with Gentle stretches and exercise - remove lum...

7 minutes low back therapy by stretching and strengthening. An Effective Way to Fix aching Low back pain with Gentle stretches and exercise - remove lumbar regional soreness.

有效加強小腿肚和腳踝的肌力【姿提踵 】主要鍛煉部位 | 腓肠肌, 比目鱼肌, 小腿三头肌, 下肢 強化小腿肚的肌肉

1) 步驟 雙腳站開與雙肩同寬, 腳尖朝前, 腹部收緊, 背部挺直;

2) 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.

3) 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



有效加強小腿肚和腳踝的肌力【姿提踵 】主要鍛煉部位 | 腓肠肌, 比目鱼肌, 小腿三头肌, 下肢 強化小腿肚的肌肉

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

Burpee會訓練到全身百分之70以上的肌肉群—波比 【 肌耐力, 彈性, 活動性, 心肺適能, 燃燒脂肪 】

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.



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.

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

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.

Fix tight upper Hamstrings + Glutes active stretch at home.

Try 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 glutes!  The Standing Active Hamstring Stretch improves flexibility and it also helps to improve mobility at the hips.  Enjoy exercise anywhere and anytime and thanks for watching

平衡脊柱伸展運動 - 加強脊柱的平衡與協調 - 瑜伽

脊柱保健主要是通過增加運動和脊柱肌肉力量兩邊平衡，提高圍繞一個簡單的練習，脊柱韌帶沒有裝備！



午饭后的休息时间，不想继续坐着等长肉，想要活动身体但是觉得办公室空间有限？平衡的脊柱伸展運動”，“加強對脊椎的平衡和協調”的健康運動脊柱主要是通過改善和平衡脊柱兩側肌肉，脊柱周圍的韌帶提高組織的靈活性，協調性，提高其彈性，促進其功能;..加強平衡，提高機體的運動範圍可以是簡單的瑜伽練習不裝備！

【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 Shalabhasana

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. 3.) 雙腿放下, 重複. 

4.) 可作到8-10套.無需器材簡易健身運動! 超人姿勢  做法简单，在家里瑜伽垫上就可完成 "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! 竖脊肌. 遠離腰背痛! 坐得 Office 多，點樣拉筋好？【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

Great Core ABS Plank Workout 3 min. upward dog, forward low plank triceps

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 exercises and health goals and thanks for watching!

【反向三角式 】功效 | 伸展側腰, 大腿後側. 強化脊椎, 促進消化

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, 可以矫正身体的歪曲不正问题, 促进血液和淋巴液的流动, 调整自律神经的活动. 因此, 这套瑜伽动作对于缓解压力, 肩周炎和头痛, 发冷, 疲惫感等慢性不适都有很好的效果. 另外, 坚持下去的话, 还可以提高身体基础代谢能力, 避免脂肪囤积, 形成易瘦体质.



1.) 雙臂平展伸開, 雙腿站開盡量保持最大距離, 左腳腳尖朝外90度, 右腳腳尖往內約30度~.



2.) 骨盆擺正; 左手延伸到底放置左腳踝外側, 與肩膀同一直線, 右手上舉, 頭部則向上看手  臂, 讓身體保持一直線, 停留保持呼吸10次~慢慢起身, 回到.



3.) 然後換另一邊同樣做, 個做15次. 



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. 腹肌, 脊椎, 腿 瑜珈三角姿勢可以幫助您舒展身軀. 舒展身軀, 腿部, 手部肌肉 無需器材簡易健身運動! 通过呼吸法, 瑜伽动作和冥想来调整身心状态的“自然瑜伽瘦身法”, 其健康和减肥的效果得到大家的认可.



反向三角式自然瑜伽瘦身法. 擰轉繞圓 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.

3 min. Workout for Abs - Dolphin Plank

1. Forearms stay on the floor, feet shoulder width, tighten abs. 

2. Stay in the plank for 30 - 60 seconds. 

3. Stretch low back with the kneeling low-back stretch, followed by the Cobra core stretch.

4. Repeat action 3 times. 



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

Great Core ABS Plank Workout 3 min. upward dog, forward low plank triceps

1. Start in a 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.
2. 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. 
3. Try and hold this pose for 5  to 10 seconds and then return to a Low Plank.

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