具体的锻炼过程 『如何健康有效的减肥』 减少腹部脂肪

如何健康有效的减肥:
腹部收緊, 雙手扶於牆壁, 左腿向後抬起, 以身體不動為原則抬腿, 反覆20下再換邊做. 無需器材簡易健身運動!

【抬腿練習可以 | 瘦肚子】主要鍛煉部位 | 瘦身塑身強化腿和臀部肌肉
瘦身塑身, 瘦肚子, 的好方法, 抬腿練習可以.

肱三头肌训练 / 锻炼动作方法 / 双杠、长凳、床等 • 三頭肌 • 三角肌 • 胸肌 • 肩, 臂, 背肌群

肱三头肌训练 / 锻炼动作方法 / 双杠、长凳、床等 • 三頭肌 • 三角肌 • 胸肌 • 肩, 臂, 背肌群 

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) 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

How to stretch out your tight upper Hamstrings + Gluteals! Loosen up and improve flexibility with the elevated - heal Standing Hamstring Stretch.

Tight Hamstrings Stretching Routine - How to stretch gluteals and upper Hamstrings with the Active Hamstring using elevated heel position!

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!

胸部, 基礎訓練【伏地挺身】主要鍛煉部位 | 三頭肌, 三角肌, 胸大肌. 伏地挺身 是肌力訓練的一種, 也是無氧運動

胸部, 基礎訓練【伏地挺身】主要鍛煉部位 | 三頭肌, 三角肌, 胸大肌. 伏地挺身 是肌力訓練的一種, 也是無氧運動

頂尖運動員都在偷練的核心基礎運動!  胸部  基礎訓練: 伏地挺身  伏地挺身主要鍛鍊的部位為胸大肌，肱三頭肌，以及核心肌群，而肩部與背部其實也會受惠。 伏地挺身是一種多關節的運動，主要可以鍛練到三頭肌，三角肌，胸大肌，還可以鍛練到背肌，腹肌，股四頭等核心的肌群，是一個很好的運動

1. 步驟 俯臥於地面, 雙手撐地, 腳尖著地, 身體打直, 雙臂反覆做屈伸動作. 
2. 20下x 2 開始, 隨著體能狀況遞增次數.

不硬撐, 有痛感就休息, 手臂也不會過度疲勞, 引起發炎或疲勞性骨折. 無需器材簡易健身運動! 這是立姿的示範，上半身一樣是保持一直線，屁股不要拱，背不要供，核心保持繃緊。如果從正面看，你的兩個手掌大概是在胸口這位置，下去時手肘會高於背部，然後把手肘夾緊，背應該會有一點把肩頰骨夾緊的感覺頂尖運

動員都在偷練的核心基礎運動!【伏地挺身】主要鍛煉部位 | 三頭肌, 三角肌, 胸大肌,  伏地挺身 是肌力訓練的一種, 也是無氧運動 【俯臥撐, 胸部鍛煉】

Effective Exercise that Targets Triceps and Shoulders without Weights!

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!

腰部 穩定性肌力訓練 - 如何維持良好坐姿及正確的身體力學，來預防下背痛的發生

腰部 穩定性肌力訓練

如何維持良好坐姿及正確的身體力學，來預防下背痛的發生

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調整背部和脊柱 瑜伽體式--駱駝式

“Ustra”即時梵文裡的“駱駝” 它有“腦海中呈現曙光”和“在有需要的時候輸出相關知識”的意思。這種特點正如駱駝一樣在身體裡儲存水分，在沙漠中裡堅強生存。跪下小腿著地，膝蓋打開至臀寬，腳心朝天。大腿及軀干成直線，與地面成90度角。手肘屈曲放於盆骨上方，挺直腰背，肩膊及手肘朝向后方。

功效：增加脊椎和肩膀的靈活性，增加脊椎的彈性。伸展腹部，改善駝背含胸的姿態。每天坐在辦公室彎著背工作，肩膊和背部會愈來愈繃緊。你可以想象自己是一隻駱駝，將背脊向后彎，身體自然會挺直起來。"駱駝式"是一個適合初學者和年長者做的后仰姿勢，它不但令背部柔軟，還令人精神爽利！但必須留意的是，做"駱駝式"時，大腿和臀部肌肉必須用力，尤其是向后彎腰時，盆骨與大腿要用力推前。收緊大腿和臀部肌肉，才不會受傷。

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. 伸展胸部和肺部強健手臂和手腕, 腿, 臀部, 腹部和脊椎刺激甲狀腺和垂體提升能量去除負面情緒對哮喘, 背部疼痛, 脫發和骨質疏鬆症有輔助治療作用.

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, 動作. 在傳統方法的基礎上, 進行簡單的創新, 形成了今天的“自然瑜伽瘦身法”. 通過呼吸和瑜伽動作相結合, 讓人體恢復生命力, 提高身體基礎代謝能力. 調整身心的瑜伽動作對於減肥瘦身, 塑造身形都有很大的幫助.

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! 適合長期伏案工作的人, 幫助矯正身體的不良體態, 加強肺活量和血液循環, 調整背部和脊柱, 消除肩膀, 背部和腳踝的緊張.

V Leg scissors are a great lower-ab exercise!

V Leg scissors are a great lower-ab exercise! 

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!

超強減肥操瘦腰瘦腿減肚子減重塑身【登山者】[健身操] 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

腹部減肥主要是將腹部的贅肉減掉 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!

超強減肥操瘦腰瘦腿減肚子減重塑身【登山者】[健身操] 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

Learn the correct technique for the Seated Floor Hamstring Stretch

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!

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.

After Abdominal workout, how to stretch your abs

How to Stretch ABS after Crunches

Supine Cobra stretches all Abdominal Muscles and is very effective right after Core Training 
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!

心得分享 在家就可以鍛練核心肌群的好運動，棒式、撐體、平板. 我們先來看一下正確的姿勢 主要是鍛練核心跟訓練肌耐力，如果伏地挺身一下都做不起來的人，也可以先從做棒式開始入門.

頂尖運動員都在偷練的核心基礎運動

心得分享 在家就可以鍛練核心肌群的好運動，棒式、撐體、平板. 我們先來看一下正確的姿勢 主要是鍛練核心跟訓練肌耐力，如果伏地挺身一下都做不起來的人，也可以先從做棒式開始入門.

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.

Big and Lean Calves: Which exercise is the best? The best exercise may be the Standing Calf Raise.

How to get strong lean healthy Calf Muscles with standing calf raises + stretch between sets and after for the best results!

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.

Good luck with your exercises and health goals and thanks a lot for Watching and enjoy exercise anywhere and anytime!

側身撐體可訓練腰部的細小肌肉 + 頂尖運動員都在偷練的核心基礎運動

側身撐體 - 側身撐體動作圖解教程「側撐體」瘦小腹, 核心肌群鍛鍊【側棒 撐體 】
側身撐體可訓練腰部的細小肌肉. 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

側身撐體 - 側身撐體動作圖解教程

以訓練腹內外斜肌為目的

首先側躺在墊子上，右手臂撐起身體，肩膀、臀部、腳尖呈一直線，肚子收緊，腰部下沉，保持呼吸再往上，感覺到側腹肌收縮用力，下沉抬起連續動作算1下，1組做20∼30下，休息30秒，連做3組后換邊再做。

Master the Core Blaster! 3 min Planking Variations routine

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!

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 another 10 seconds and follow with the Upward-facing Dog pose to stretch your chest and abs and shoulders.

Good luck with your health goals and exercises!

如何完成標准的深蹲？ - 健身- 骶棘肌 、 臀大肌 、 股四頭肌 、 腿后肌群

深蹲【初學者/自身重量】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

(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.

最重要的要点，以及最容易犯的错误：
1. 要集中与呼吸上，不要胡思乱想，为深蹲而深蹲，对于深呼吸。
2. 脊椎挺直。初练者容易犯低头弯腰的错误
減肥, 燃燒脂肪【蹲腿 】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.

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!

深蹲【初學者/自身重量】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

The Superman exercise helps strengthen the lower back

腹肌健身側腹人魚線 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!

腹肌訓練! 筋肉家族塑身班!

How to do Abdominal Scissor Kicks aka Flutter Kicks

How to do Abdominal Scissor Kicks at home 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!

Instructions:

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!

站姿脚筋伸展

Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength.

最佳的全身性燃脂操 波比跳間歇運動 常出現在 CROSSFIT 和 HIIT 訓練中.

Lose Weight and Strengthen Your Lower Body with Backward Lunges!

This is a great variation to the traditional forward lunge - If 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! Protect your knees by doing the lunge backwards and still exercise the gluteals and quadriceps and hamstrings!! Reverse Lunges is Low Impact and Generate Maximum Muscle Gain / Minimum Stress on Your Knees!



• 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!

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