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.

Beginner's handstand train strength and balancing

Learn how to do a Handstand at home instruction Yoga Crane Crow teach 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!

【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

Side plank - high variation strengthens core and shoulder muscles and back

The Straight arm side plank is low-impact yet works all 5 abdominal core muscles; Abdominal Obliques, Rectus Abdominus, Erector Spinae, Transverse Abdominus and Quadratus lamborum as well as Deltoids, Triceps and neck, back, hips and legs! 

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

【锻炼肱三头肌的窄握双杠臂屈伸 | 三头臂屈伸 |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 (更大些, 肱三頭肌和肱二頭肌) HD

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

3min. Planking Variation

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

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. Repeat.

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

Work your Buttocks and Hamstrings, Gluteals + Abs with Standing Rear Leg...

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

【弓步蹲】 主要鍛煉部位 | 臀肌, 股四头肌, 大腿肌, 小腿肌肉, 腹肌, 胸背, 強心. 鍛煉腿部肌肉!

雙腿均勻發力, 臀部收縮, 雙腿間距始終保持與肩同寬. 身體下落時, 應始終保持后支撐腿的大腿部與上肢在同一水平線上, 呈180度狀, 並注意保持膝關節不與地面接觸. 身體的下落完成, 以前支撐腿的大腿部與地面平行, 兩腿的大腿部分別與小腿部形成自然的90度角為准.



1. 站立, 雙腳與肩同寬

2. 收緊腹部，雙手插腰

3. 一腿往後大步跨出，同時彎曲前膝 (前膝蓋盡量保持前腿彎曲90度，以避免讓膝蓋的關節受到壓迫, 造成膝蓋酸痛)

4. 身體下降, 後腿膝蓋不要碰地，雙腳尖朝前

5. 同時盡可能保持軀干直立

6. 用前腿將身體往上推, 後腿前跨回站姿

7. 繼續練習，直到你需要休息.

8. 休息時, 別忘了做緩和伸展腿, 腰、臀部肌群的動作.



【弓步蹲】 练习肌群：臀肌, 股四头肌, 大腿肌, 小腿肌肉, 腹肌, 胸背, 強心

Cure for Low Back Pain: 10 Core Exercises, Flexibility Remedies

Seven minute workout that to put an end to soreness and stiffness and get rid of 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.



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

Tighten Buns, Exercise Lower Back, Glutes and Hamstrings + Core!

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.

【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.

Strengthens the core, shoulders, arms and chest and helps to relieve str...

The Dolphin plank (elbow 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.



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!



Yoga name: Dolphin Plank Pose / Makara Adho Mukha Svanasana

Tight Hamstrings Exercise Improve Freedom of movement and decrease your ...

How to fix Tight Hamstrings Forward Bend stretches hamstrings, groin, spine and shoulders.

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:

減重塑身【登山者】 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.

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!

【登山者】 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. 減肥, 燃燒脂肪!

At Home Exercise for Abs and Glutes | How to do Scissors (aka Ab Flutter...

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!



Here's how:

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!

健身超快方法3分鐘簡單Workout: 屁股及腹部減肥鍛煉 減肥, 燃燒脂肪!

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!

【半坐姿抬腿屈伸 】主要鍛煉部位 | 六块腹肌 可以訓練腰, 腹直肌與股直肌, 针对下腹 在家健身基礎動作!! 不用任何器材!

鍛煉腹部肌肉 腹直肌與股直肌, 同時維持腿的完美線條, 作用在於雕塑曲線, 可以訓練腰: 半坐姿抬腿屈伸 - 在家健身基礎動作!! 不用任何器材!

步驟: 找一張長板凳或坐躺在地板上, 臀部坐三分之一於其上, 雙手扶在身體後方的板凳邊緣或支撐地板上.

1. 雙腳抬起在曲膝, 大腿靠近腹部.

2. 動作開始吸氣, 將腳往前伸推出, 懸空伸直, 並盡可能抬高, 離地面以上約10-20度.

3. 吐氣將腳收回來. 重複以上動作.

Tips: 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. 鍛煉腹部肌肉

如果你比较胖，腹部 力量训练 则可以强化你的腹肌，但要想看到明显的效果，你需要先 减肥 。

Strengthen Your Lower Body with Rear Lunges + Protect Your Knees!

Reverse Lunges is Low Impact and Generate Maximum Muscle Gain / Minimum Stress on Your Knees! Protect your knees by doing the lunge backwards and still exercise the gluteals and quadriceps and hamstrings!!

When 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!

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

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!

修飾強化小腿曲線和肌肉 現在讓我為你介紹簡易無須工具的訓練方法. 下肢小腿肌和腳踝 +小腿跟腱伸展訓練 - 無需器材簡易健身運動!

下肢小腿肌和腳踝 +小腿跟腱伸展訓練: 現在讓我為你介紹簡易無須工具的訓練方法.

小腿肌肉訓練 預備：雙腳站開與雙肩同寬, 腳尖朝前, 腹部收緊, 背部挺直 動作：開始原地別踮腳尖, 腳跟盡量提高, 然後腳跟放下, 腳跟提高, 腳跟放下, (video)反復約做30次. 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) 動作: 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. 無需器材簡易健身運動!

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

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

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.

The Best Bodyweight Exercise for Strength + Cardio + Weight loss!

Guaranteed to Flatten Stomach, Lose Weight, Slim Waist, Tone Arms, Firm Glutes!

How do you to combine Squats, Jumps and Push-ups? The Answer is: The Burpee, the best bodyweight exercise period! 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! Begin with a 5 to 10 min warm-up, stretch Hamstrings, Quads and Calves and perform hip and shoulder rotations.

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

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