Legs together and straight and a tight core. Leg raises works the center...

Abdominal Leg Raises target the Core mid-section, the center Six-pack.



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



Learn the proper technique to strengthen the Rectus Abdominis core muscles and build definition into the center six pack ab!



Instructions:

a) Keep legs straight

b) Activate your core midsection

c) Use slow controlled movements

d) Maintain good form

e) Maintain a neutral spine alignment

f) Do not pull on your neck

g) Breathe naturally



Tips:

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



Leg raises also help with

a) Greater spinal support

b) Improved strength and range of motion in hip flexors



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!



Abdominal Leg Raises can the performed anywhere and anytime and target Core Center Six-pack: Leg raises motion tutorial - target exercise area: Center abdomen.

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

How to adjust, relax and realign the back. Try the gentle lying down Ful...

At Home or at the office instructions for the "supine Crescent Asana"

a) Lie down on your back in a comfortable area and fix your clothing so your movements will be free.



b)  Inhale and raise your hands over your head



c)  Extend legs while parallel so you’re fully stretched out



d)  Close your eyes and relax. Begin slow deep breathing thru your stomach. Fill your lungs up and hold your breath and gently stretch, and begin exhale, empty your lungs by slowly letting go and by pushing the rest out thru your belly.



e) Lengthen your body thru your abdomen, then your rib cage. Lengthen from tips of fingers to toes. Feel the spine lengthen.



f) Then again inhale in a relaxed fashion, fill your lungs with fresh air to the max, and again slowly exhale.



g) Adjust your position and continue deep breathing and stretching. When you feel satisfied slowly return to seated position.



Benefits:



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 health goals and exercises ant thanks for watching!



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

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!

Burpees air squat crossfit king of exercise for power, weight loss and l...

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

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



a) 呼吸: 呼氣

b) 凝視點: 鼻尖

c) 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!

Can you get rid of persistent low back soreness and stiffness?

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

「側撐體」瘦小腹, 核心肌群鍛鍊【側棒 撐體 】

等長收縮是指長時間維持同樣姿勢並持續收縮肌肉。若要加強不同部位的核心肌群，也可以試試「側撐體」（Side Plank）。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

Push up position bird dog is a great core strengthening exercise

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



Works Abdominal Stabilizers and Pectorals, Deltoids as well as your Back!



• 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!

如何完成標准的剪蹲？【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.



如何完成标准的剪蹲？【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

How to get strong lean healthy Calf Muscles with calf raises + stretch o...

How to Get Bigger Calf Muscles Without Equipment with Calf Raises using your own bodyweight!

a. Perform 20 repetitions at a moderate pace and try and do 2 sets. b. Follow with a gentle calf stretch.

This combination targets the Gastrocnemius and Soleus muscles will develop defined and large and healthy calf muscles.



More bodyweight strength exercises that require no equipment playlist here 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 a lot for Watching and enjoy exercise anywhere and anytime!

瑜伽體式--吉祥駱駝式【 瑜珈 橋式 】主要鍛煉部位 | 增加腰背彈性和血液循環调整背部和脊柱

做法:

取坐姿, 兩膝彎曲, 右臂盡量伸入右膝蓋窩下, 手心貼地, 左手亦取相同做法, 上身向前傾, 調勻呼吸.  吸氣, 上身慢慢向前俯, 雙臂直至肩膀從雙膝蓋窩兩側插入, 腳掌合並, 額頭置於兩腳踝內, 雙手扣於背后; 吐氣, 還原起身, 全身放鬆, 重復練習3次.



益處:

調整自律神經, 解除煩燥與精神緊張. 促進臉部血液循環, 改善膚色, 使肩關節柔軟, 消除頸部與肩部的酸痛與僵硬. 更可消除腹部多余脂肪, 收緊腹部. 伸展胸部和肺部强健手臂和手腕, 腿, 臀部, 腹部和脊椎刺激甲状腺和垂体提升能量去除负面情绪对哮喘, 背部疼痛, 脱发和骨质疏松症有辅助治疗作用.



提示:

吐氣前傾時, 腹部盡最大能力往裡收縮.



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.



瑜珈橋式抬臀 - 功效: 矯正骨盤, 強健腰椎 提臀, 臀肌, 腰背部, 臀部 - 無需器材簡易健身運動!  "瑜珈橋式抬臀" 瑜伽 矯正骨盤, 強健腰椎 提臀, 緊實腹部和大腿肌肉, 改善駝背和脊椎側彎. 跪坐在雙腿上, 雙手在身後握住腳踝或腳跟, 吸氣, 展開胸廓, 逐節抬起臀, 腰, 背. 保持5次呼吸. 呼氣, 慢慢放鬆脊柱, 下降回到原跪坐姿, 重複10-15 次. 無需器材簡易健身運動! 适合长期伏案工作的人, 帮助矫正身体的不良体态, 加强肺活量和血液循环, 调整背部和脊柱, 消除肩膀, 背部和脚踝的紧张.

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)

Supine Cobra stretches all Abdominal Muscles and is very effective right...

Instructions:

a) Lie down on your stomach

b) Keep your hips on the ground and your legs stretched as you slowly extend your arms until straight

c) Turn your face upward and concentrate on the stretch from your hips flexors and stomach thru your core and up to your chest and throat and shoulders and neck

d) You may close you’re eyes and breathe very deeply, inhale and also fully exhale and relax in the stretch and possibly extend the stretch a little more

d) Hold the pose until you feel satisfied and slowly return to the floor

e) Since you are on the floor you may combine this stretch with the kneeling low back stretch. This two exercises work well together.

f) When you are done and stand up it is nice to complete this exercise with hip rotations to loosen up.



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

瑜伽体式--风车式【反向三角式 】功效 | 伸展側腰, 大腿後側. 強化脊椎, 促進消化

這個姿勢是三角式的變體法，能延伸雙臂和軀干，並由一側轉到另一側。當全身的循環增強后，可以體會到四肢被注入新的活力的感覺。



        1、雙腳分開站立，距離比肩寬。腳趾稍外分。吸氣，雙肩高舉過頭，十指交叉，轉動手腕，掌心向上。脖子向后伸展，仰頭，目視雙手。

        2、呼氣，並從髖部彎腰，直到背部與地面平行。

        3、吸氣，鬆開手指，雙臂向兩側伸展出，掌心向下。

        4、呼氣，從腰部向左旋轉，右手觸左腳踝，同時整個軀干轉向左側。左臂筆直上舉，轉頭，目視左手，掌心朝左。保持20——30秒鐘，緩慢均勻的呼吸。

        5、呼氣，向右旋轉，重復上述步驟。

        6、身體回正，然后慢慢抬起軀干，放下雙臂。雙腳並攏，放鬆。

        要點：

        記住，在延伸並旋轉脊柱時，要同時提升胸部，這樣，有助於下面的手免於承受體重，應該將手輕觸腳踝。

        降低難度

        ◆ 如果觸不到腳踝的話，可以把手放至小腿、大腿或者隨便哪個您無須拱背都能觸到的部位。

        ◆ 您也可以把手放在肩膀對著的地上，或者放在一塊瑜伽磚上。



瑜伽体式--风车式【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.

瑜伽體式--戰士第二式 | 強化下肢和穩定性, 結實手臂和臀部肌肉 HD

動作要領：

　　1. 按基本三角式站立。

　　2. 吸氣，兩手保持水平，身體以腰部為支點，轉向右側，頭朝右，眼看右前方，意相看著心靈的最遠處。

　　3. 呼氣，屈右膝，做成右弓步。自然呼吸30~60秒。

　　4. 吸氣，伸直右膝蓋，上身軀干轉向中間，同時頭、頸轉回中間(保持兩臂伸直，盡量不要放下)。

　　5. 呼氣，屈左膝，做成左弓步，自然呼吸30~60秒。

　　6. 吸氣，伸直左膝蓋，上身軀干轉向中間，同時頭、頸轉回中間。

　　7. 呼氣，兩手臂放下，兩腿並攏，放鬆全身。



　　健身效果：

　　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。



戰士第二式



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.



益處

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. 鍛煉大腿上大部分的肌肉力量，伸展內收肌. 打開髖部，鍛煉髖關節，強健生殖器官.



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!

Seated Hamstring stretch also stretches the groin and hips, spine and sh...

How to improve flexibility in tight Hamstrings with the Seated Forward Bend (seated hamstring stretch). This exercise will increase flexibility in your Hamstrings as well as your hips and groin, spine and shoulders!

Tips. You will be able to do this stretch more comfortably if you begin with standing hip rotations to warm up in your low back and hip area. When you feel ready here are the instructions:

a) 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. 

b) Now slowly lean with your upper body forward and bring your chest towards your left thigh and gently reach with your hands for your left foot. 

c) 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. 

d) Hold the stretch for 15+30  seconds and repeat for your other side.

e) For best results repeat the stretch two to three times for each leg. 

Effect: 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. Stretching the hamstring will indirectly stretch your hips and pelvis and spine as well so there are several benefits that come with this stretch. 

Good luck with your exercises and health goals and thank you for watching!

【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. 保持自然的呼吸.

3.) 雙腿放下, 重複

4.) 可作到8-10套.無需器材簡易健身運動!



【功效】和眼鏡蛇式、弓式有相同的功效，強健腰腹部肌肉，上臂和大腿



超人姿勢  做法簡單，在家裡瑜伽墊上就可完成 "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! 豎脊肌. 遠離腰背痛! 坐得 Office 多，點樣拉筋好？



瑜伽體式--全蝗虫式【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

Washboard sixpack. Low leg extensions target lower center abs core muscles

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 exercises and health goals and thanks for watching!

瑜伽體式--吉祥駱駝式【 瑜珈 橋式 】主要鍛煉部位 | 增加腰背彈性和血液循環调整背部和脊柱

做法:

取坐姿, 兩膝彎曲, 右臂盡量伸入右膝蓋窩下, 手心貼地, 左手亦取相同做法, 上身向前傾, 調勻呼吸.  吸氣, 上身慢慢向前俯, 雙臂直至肩膀從雙膝蓋窩兩側插入, 腳掌合並, 額頭置於兩腳踝內, 雙手扣於背后; 吐氣, 還原起身, 全身放鬆, 重復練習3次.



益處:

調整自律神經, 解除煩燥與精神緊張. 促進臉部血液循環, 改善膚色, 使肩關節柔軟, 消除頸部與肩部的酸痛與僵硬. 更可消除腹部多余脂肪, 收緊腹部.



提示:

吐氣前傾時, 腹部盡最大能力往裡收縮.



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.



瑜珈橋式抬臀 - 功效: 矯正骨盤, 強健腰椎 提臀, 臀肌, 腰背部, 臀部 - 無需器材簡易健身運動!  "瑜珈橋式抬臀" 瑜伽 矯正骨盤, 強健腰椎 提臀, 緊實腹部和大腿肌肉, 改善駝背和脊椎側彎. 跪坐在雙腿上, 雙手在身後握住腳踝或腳跟, 吸氣, 展開胸廓, 逐節抬起臀, 腰, 背. 保持5次呼吸. 呼氣, 慢慢放鬆脊柱, 下降回到原跪坐姿, 重複10-15 次. 無需器材簡易健身運動! 适合长期伏案工作的人, 帮助矫正身体的不良体态, 加强肺活量和血液循环, 调整背部和脊柱, 消除肩膀, 背部和脚踝的紧张.

Perfect Hips, Thighs, Glutes, Butt, Flat Stomach! Lose WEight. King of b...

For muscle strength, tone, power, and core strength the best exercise is the bodyweight squat. Perfect Glutes, Legs, Core, Cardio + lose weight, the King of Bodyweight Exercises!  "Bodyweight Squat" *** 2 sets of 20 repetitions and follow each set with a 10 second quad stretch on each leg. Good luck with your health goals and thanks for looking! Strength Playlist: http://www.youtube.com/watch?v=z__UzseazqA&list=PLkt5va_W_rZwasx_elD3sxlFl60640x1G

etaohealth first playlist core muscle exercises daily: http://www.youtube.com/watch?v=G7LL-lNRLA0&list=PLkt5va_W_rZxRNVk8B1gHiPUGVFYOYMFo

Yoga Playlist: http://www.youtube.com/watch?v=g56yoQdUoGk&list=PLkt5va_W_rZzJEZQtHitOKgwdPf_oCY3S

Full Playlist: http://www.youtube.com/watch?v=G7LL-lNRLA0&list=PLkt5va_W_rZwRiNx7WVUMHX4s_kywCI1Q

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

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.

How to treat low back pain with effective low impact stretch and strengt...

This is a 7 minute workout of gentle exercises that target soreness and stiffness and get rid of lumbar region pain. A home exercise list for Low Back Pain removal.



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.



Ten exercises, Flexibility Remedies, removal of sore lumbar region



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

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

Lose weight, belly fat and Get Fit by doing Mountain climbers!

Increase your metabolism and loose weight by doing Mountain climbers!!! Mountain climbers can be performed almost anywhere just as long as you have loose and comfortable clothing.



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



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 your back as well.



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

肌训练六塊腹肌如何练成腹人魚線【半仰臥平腹抬腿運動 | 腹內外斜肌 】在家練腹肌！

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



在家練腹肌！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

Washboard Stomach + train Obliques and center Core Muscles!

The Dolphin plank (elbow plank) works centerline stomach muscles, obliques, waistline. Strengthens the core, shoulders, arms and chest and helps to relieve stress and depression.



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!



Dolphin Plank Pose / Makara Adho Mukha Svanasana

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!

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

An effective combination to develop a strong core as well as triceps and shoulders and it requires no equipment.



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!!!



Develop bigger and defined triceps with the low plank dolphin push ups and dips combination.



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

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.

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

How to fix Tight Hamstrings with the Seated 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.



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



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

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.