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

How to Get Bigger Calf Muscles Without Equipment! With Calf Raises

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 Watching! Enjoy exercise anywhere and anytime!

Superman strengthens and repairs sore Lower Back Muscles

Superman strengthens and repairs sore Lower Back Muscles + 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!

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.

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.

How to develop bigger and defined triceps with a floor exercise and a ch...

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!

Ten key Low-back low impact exercises Computer Back Treatment

"Computer Back" treatment. 10 gentle and low-impact exercises and stretches to treat back pain and low back stiffness.

3 minutes Scissors Dolphin Kicks exercise train external obliques + core...

3min. Obliques all-Core Abs Dolphin exercise Scissors Kicks at home, anywhere.

Scissor Kick Exercise Guide: 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!

【腰部伸展】主要鍛煉部位 | 改善肩頸僵硬, 促進血液循環, 幫助強化脊椎，伸展胸腔, 肩膀和腹部, 收緊臀部肌肉. 手肘眼鏡蛇 伸展運動

避免腰酸背痛，上班族必須掌握的腰腹部健身技巧



　　現代人久坐辦公室，腰腹肌群普遍無力，除了容易腰酸背痛，失去肌肉力量支撐，更容易使脊椎、骨盆走位，造成肚凸、長短腳、椎間盤疾患等問題。隻要在家作些簡單伸展操，就能讓腰腹肌群更有力，除了令姿勢體態更端正，腰腹肌群的活化更能提升代謝率，讓身體更不容易變胖

避免腰酸背痛, 上班族必須掌握的腰腹部健身技巧! 隻要在家作些簡單伸展操, 就能讓腰腹肌群更有力, 除了令姿勢體態更端正, 腰腹肌群的活化更能提升代謝率, 讓身體更不容易變胖.

1) 趴在地上，雙腿向後伸長，腳背貼地面. 2) 臀部收緊，雙手置於胸旁，手肘靠近身體, 吸氣，將上半身延伸順勢提起. 3) 擴胸將手臂向後伸直, 使胸口往上提, 直到背部有輕微緊繃感, 停留20-30秒.

現代人久坐辦公室, 腰腹肌群普遍無力, 除了容易腰酸背痛, 失去肌肉力量支撐, 更容易使脊椎, 骨盆走位, 造成肚凸,長短腳, 椎間盤疾患等問題.

無需器材簡易健身運動! 改善肩頸僵硬, 促進血液循環, 幫助強化脊椎, 伸展胸腔, 肩膀和腹部, 收緊臀部肌肉.

收緊肩膀, 腹部, 臀部肌肉. 改善肩頸僵硬, 促進血液循環, 幫助強化脊椎，伸展胸腔、肩膀和腹部，收緊臀部肌肉. 手肘眼鏡蛇 伸展運動 無需器材簡易健身運動! (上犬式)

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

1. Lie 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. 
2. 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. 
3. 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. 
4. 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. 
5. Complete a set of quality reps until your movement quality (technique) declines. 
6. Aim for 2 sets of 20 repetitions.
7. Follow each set with a lying down Full-body stretch /+ Cobra Core stretch.

Please note:

• Perform this exercise in a slow, controlled manner and avoid pulling 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. 

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

【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.

【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

動作要領:



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: 動作盡量緩慢, 腿不能彎曲, 上半身保持放鬆靜止.



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.

Standing Hip Extensions for hamstrings and glutes - leg sweeps

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!

【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.

10 Lumbar Region exercises / Yoga Stretches for "Computer Back Treatment"

10 Lumbar Region exercises and Yoga Stretches low back pain treatment.

7 min. workout Put an end to Soreness and Stiffness / Get rid of lumbar region pain with 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 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

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

The Dolphin plank (elbow plank) works centerline stomach muscles, obliqu...

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.



3min. Dolphin Workout Planking for Centerline Abs + Obliques + Waistline Muscles. The Dolphin plank works centerline stomach muscles, obliques, waistline.



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

Abdominal Leg Raises target Core Center Six-pack

Leg raises motion tutorial - target exercise area: Center abdomen. Learn the proper technique to strengthen the Rectus Abdominis core muscles and build definition into the center six pack ab! Leg raises can the performed anywhere and anytime!

Tips: Stay relaxed in your upper body while your core is engaged throughout the exercise! Slow the action down and do not bend at the knees.

Leg raises help with:

1. Greater spinal support 
2. Increased strength in core muscles 
3. Improved strength and range of motion in hip flexors

Try and do 2 sets of 20 repetitions and follow with a AB core stretch, as well as the the full-body stretch.

And remember to:

a) Use slow controlled movements

b) Maintain good form

c) Maintain a neutral spine alignment

d) Do not pull on your neck

e) Breathe naturally

Torso exercises are integral to overall power and tone and fitness and abdominal training increases the mass of the abdominal muscle fibers, and greater mass means greater power and fitness health.

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

Fix tight upper Hamstrings + Glutes active stretch at home.

How to stretch gluteals and upper Hamstrings with the 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 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!

Bodyweight Mountain climbers exercise - at Home, Anywhere!

This full-body exercise will raise your heart rate and metabolism and will help you to lose weight fast! 



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 gluteals 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!

你所有的核心肌群【伏地撐體棒式】【組合挺身棒式】主要鍛煉部位 | 腹部 肱三頭肌 三角肌 胸腿 背 HD

你所有的核心肌群【伏地撐體棒式】【組合挺身棒式】
主要鍛煉部位 | 腹部 肱三頭肌 三角肌 胸腿 背

健身超快方法 每個星期應該做 3 - 4 次. 組合挺身棒式 - 伸展全身燃燒脂肪

1. 呼吸: 呼氣
2. 凝視點: 鼻尖
3. 體位解釋-雙手向下撐地, 背部懸浮於地面, 彎曲手肘使之貼近胸腔

主要鍛煉部位 | 腹部 肱三頭肌 三角肌 胸腿 背
簡單的練習沒有裝備. 快的鍛煉你可以任何地方做!

Bodyweight Triceps exercises tutorial - The Bench dip

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!

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

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



簡單的練習沒有裝備！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

10 Exercises and Yoga Stretches that get Rid of Back Pain

7 min. workout Remove Soreness and Stiffness / Get rid of lumbar region pain 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

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 】

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 】



a) 短步模式: 股四頭肌應力加強, 臀肌的負荷減小.

b) 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.

Easy on your body office exercise that tones the waist, and firms glutes...

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!  Easy on your body. Office exercise. The Leg Raise tones buttocks, flattens stomach, gains curvature + strengthens the low back!  A small stomach, a slim waist and better range of motion and feeling better also!



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.



Try and do  2 sets of 20 repetitions moderately paced and follow with "Hip Rotations" to loosen the Lower Back.  



Increase Metabolism to create lean physique at work!!



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

Reverse Lunges = Minimum Stress on Your Knees & Maximum Muscle Gain! At...

Protect your knees by doing the lunge backwards and still exercise the gluteals and quadriceps and hamstrings!! If you’re short on time and want most bang for your time always exercise the biggest muscles first for biggest gains! The Reverse Lunge exercise is an excellent choice and it is easy to perform and it is low-impact, requires little room and little preparation! (Reverse Lunges Exercise are also called Backward Lunges and Rear Lunges)

Description:
• 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

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

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

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.