Incline High Leg Extensions target the upper six-pack and hip muscles

Upper Core-Abs Workout High Leg Extensions as 3 sets of 30 repetitions followed by stretching abdominals with the full-body stretch and the Cobra-Core stretch.

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

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.



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

瑜伽体式--战士第三式 增強身體的平衡感及高度集中注意力的能力

動作要領：

1. 按基本三角式站立, 先做戰士第一式, 慢慢將重心移至右腳, 將舉起的雙臂緩緩前移.

2. 慢慢將左腿抬起.

3. 伸直右膝, 保持左腿, 上身軀干, 頭, 手臂在同一直線上, 保持30~60秒.

4. 吸氣, 屈右膝, 左腳尖回落到地面.

5. 呼氣, 兩腿伸直, 兩手放下.

6. 換左側做同樣練習.



健身效果:

增強身體的平衡感及高度集中注意力的能力.

腹部自動向內收緊，腹部內臟器官得到按摩.

增強脊柱的柔韌性.



注意:

此姿勢一定要小心翼翼地做, 先學會做戰士第一式再做此姿勢, 剛開始練習時, 可以造牆近距離練習.



教你一套午饭后瑜伽, 在办公桌旁, 化妆间, 更衣间就能轻松进行练习, 既可减肥又能消除疲劳变得更活力精神



瑜伽战士系列瑜伽战士三 瑜伽 - 增強身體的平衡力, 提升身體, 心靈, 精神的能量 瑜伽 - 無需器材簡易健身運動!



"戰士三式" 除此還有益髖部, 臀部, 大腿, 與站立頭觸膝有相同的好處.



步驟: 站姿，身體向前彎保持平衡, 右腿伸直踩穩地面, 左腿向後抬起, 雙臂向前伸直, 保持平衡; 左腳腳跟向下擠壓,儘量將腿抬高至與地面行程90度角,身體保持平衡.

Get instant physical benefits with the Burpee a cardio + full body exerc...

How to execute the Burpee workout - equipment free exercises + The Best Bodyweight Exercise for Strength + Cardio + Weight loss + Flatten Stomach, 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



How to do the Burpee (squat thrust) incl. Air Squats and Push-ups at home, anywhere!! Flat stomach + improved muscle fitness guaranteed! Good luck with your exercises and health goals and thanks for watching!

瘦小腹, 核心肌群鍛鍊【側棒 撐體 】

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

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!

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!

Great push-up variation for Pecs, Deltoids, Triceps and Core Muscles!

Works Abdominal Stabilizers and Pectorals, Deltoids as well as your Back! By alternating Push ups with the Bird challenges your entire body and improve Stabilizer Strength and Core Abilities and the exercise requires little room and no equipment! What I really like about this exercise is it requires a full push-up and actives all the central Stabilizers and Abdominal CORE Muscles!



• Begin in a high plank and do a push-up

• Inhale as you lower your body, exhale on return

• Raise up until arms are straight

• Alternate arm raise after each push-up

• Legs parallel and body like a plank

• Do as many as you can without feeling pain

• Rest 1 - 3 minutes between exercise

• Stretch the triceps, shoulders and chest

• Try and do 2 -- 3 sets

• Prioritize Quality over number of reps



Targets:

• Triceps

• Deltoids

• Pectorals

• Core ABS

• Back

• Cardio



Good luck with your health goals and exercises and thank you 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

HOW TO SIX-PACK ABS LOWER- & MIDDLE- ABS W/Leg Extensions BEST EXERCISE ...

Try and do 20 repetitions and 2 sets + and follow with stretching your abdominal muscles with core stretch as well as a full-body stretch. 

Good luck with your health goals and exercises 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!

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!

平板动作你所有的核心肌群【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...

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.

This is a great combo for a strong core + triceps and requires no equipm...

Dolphin style low plank push-ups and Dips combination. This is a great combo for developing a strong core + triceps and requires no equipment! 

How to develop bigger and defined triceps with a floor exercise and a chair/ bench combo; 

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

a) Starting in a low plank position, on your elbows and toes and with your body as straight as possible. 

b) Maintain a strong core by keeping the stomach tight and the back straight. 

c) 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. 

d) 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.

Tip 1! Be 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!

Tip 2! 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. 

e) Triceps. 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. 

f) 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.  

g) 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.

h) 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.

i) Finish with shoulder rotations and triceps stretch.  Well done!!

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 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

打造完美的肌肉線條! 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 】

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.



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.

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!

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.

Abdominal Scissor Kicks + At home 6 Pack Abs Workout ´ Flutter Kicks

At Home Exercise 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!



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 health goals and exercises and thanks for watching!

怎样做好战士第二式 主要鍛煉部位 | 強化下肢和穩定性, 結實手臂和臀部肌肉 HD

戰士第二式

1. 體式介紹

戰士二式是一個力量的體式，但注意力量的平衡, 身體的力量保持在中心部, 不要前傾, 伸展出的兩手臂, 前面手代表未來, 后面手代表過去, 而我們的意識需專注在軀干正中, 表示活在當下.

2. 益處

1）這個體式是瑜伽姿勢中最基本的力量姿勢，也是許多高級動作的基礎

2）鍛煉大腿上大部分的肌肉力量，伸展內收肌

3）打開髖部，鍛煉髖關節，強健生殖器官



3. 步骤

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.



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, 有力強化下肢和穩定性. 無需器材簡易健身運動!

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

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.

Boost metabolism with bodyweight mountain climber workout

Mountain Climbers will help you to lose weight and this exercise can be performed almost anywhere just as long as you have loose and comfortable clothing.



Mountain climbers 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 health goals and exercises and thanks for watching!

瑜伽體式--飛鳥式 平衡脊柱伸展運動 - 看到視頻就在這裡做了鷹犬演習

平衡脊柱伸展運動 - 加強脊柱的平衡與協調 - 瑜伽



飛鳥式



        跪在地上，雙手著地，然后右側手臂前伸，同時左腿向后抬起，后背挺直，訓練幾次后換另一側。



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！

Light and easy push up is a good start for beginners exercise program!

Angled push-ups, start with activated abdominals. The low impact Incline Push ups increase your metabolism and will help develop a lean physique! 

You can do this exercise at work or in the kitchen (waiting for the coffee to finish brewing) using a counter top. Try and do 15 to 20 push ups at a time and finish with a gentle chest stretch and with shoulder rotations.

How to exercise at work doing Incline Push-ups;

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) Arms should be perpendicular to body. ...

6) Brace your abdominals and maintain that 

 contraction for the duration of this exercise. 

 This helps keep your body rigid, and doubles as 

 core training.

7) Keeping body straight, lower chest to edge 

 of platform by bending arms

8) Push body up until arms are extended. Repeat.

Incline Push-ups targets your chest, shoulders, and triceps. It's also a great core exercise. Incline Push-ups will also increase the metabolic rate and this is good for people who wish to lose weight.

You can do Incline Push-ups anywhere. 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.

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

【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.

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

7 minute workout comprised of gentle exercises that 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 health goals and exercises and thanks for watching! Cheers.