Reverse Lunges 3min. Lose Weight Burn Fat Build Muscle with Backward Lunges

How to avoid weight gain in December 5) The Glutes and Hamstrings are huge muscles and they will burn lots of calories -- if you are short on time -- it is a very good choice to exercise your largest muscles FIRST!

Fire up your engine and Exercise Where You Are Now with bodyweight exercises that require NO EQUIPMENT!

How to avoid weight gain in December 1) Increase Metabolic Rate. The Bur...

Flatten Stomach and Get Ripped with Low Six Pack Abs Leg Reaches

腹肌鍛煉 核心訓練 健身超快方法 / 洗衣板式腹肌 / 腹肌鍛煉 【半仰臥平腹抬腿運動 | 腹內外斜肌 】

Instructions to Straight Arm Side Plank

腰背痛 有效舒緩腰酸背痛 強化背部肌群 Low Back Pain【舒緩腰背 】 主要鍛煉部位 | 伸展脊椎 - 組合瑜珈

Butt lift + Flatten Stomach and Enhance Flexibility in Lower Back with G...

核心訓練練出六塊肌 (core exercise by plank combo)

How to build lean and big calves with bodyweight calf raises

Ejercicios para aliviar el dolor de espalda

胸肌訓練【伏地挺身 PUSH-UP】[初學者/自身重量] : 在家健身 - 胸部基礎訓練

Yoga Pose to Increase Flexibility in Tight Hamstrings

How to Do Bench dips * Shoulder Arm Chest Workout

瑜珈-船式(Boat Pose) 你練腹肌| 完美平腹, 加強核心安定, 雕塑腹部

How to Squat Properly for Full Body Fat Loss. Bodyweight Squats also harden Core Muscles and Improve Cardio and Squats Require No Equipment!!! Good luck with your Exercises and Health Goals and Thanks for Watching!

如何完成標准的剪蹲？【弓步蹲】 LUNGE 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! ...

Target Tight Upper Hamstrings with the Elevated Heel Hamstring Stretch

打造完美腹肌 | 4分鐘腹肌訓練 六塊腹肌 --- 打造完美腹肌!

Great Lower AB exercise, V Leg scissors

【小腿肌肉訓練】 在家 小腿肌肉訓練 有效加強小腿肚和腳踝的肌力速燃脂【姿提踵 】主要鍛煉部位 | 腓肠肌, 比目鱼肌, 小腿三头肌, 下肢 強化小腿肚的肌肉 小腿怎麼練？

【小腿肌肉訓練】 在家 小腿肌肉訓練 有效加強小腿肚和腳踝的肌力速燃脂【姿提踵 】主要鍛煉部位 | 腓肠肌, 比目鱼肌, 小腿三头肌, 下肢 強化小腿肚的肌肉 小腿怎麼練？

The Abdominal Stretch - Stretching for Abs Muscles and a Healthy and Flat Stomach

【速燃脂】 在家就能練踢腿 減肥瘦身 - 3分鐘超級燃燒脂肪 Mountain Climbers 快速減少腹部! 在家輕鬆學 登山者：訓練核心同時燃燒卡路里!!

【速燃脂】 在家就能練踢腿

減肥瘦身 - 3分鐘超級燃燒脂肪 Mountain Climbers 快速減少腹部! 在家輕鬆學 登山者：訓練核心同時燃燒卡路里!!

Isometric Plank build a core of steel! Rectus Abdominis + Core exercise

The High Plank is a great isometric pose that activates almost all the muscles in the body and is particularly good for the essential mid-section muscles. Exercise will flatten your stomach and harden the muscles in your shoulders and arms, chest and back, core, hips, legs and ankles so this is really a full-body exercise!

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. 康健來了每天深蹲 練腿力也固臀肌. 無需器材簡易健身運動

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. 康健來了每天深蹲 練腿力也固臀肌. 無需器材簡易健身運動

瑜伽 倒立教学? 要學習的第一個手臂平衡動作. 鶴式【CRANE POSE 】烏鴉式【CROW POSE 】

Yoga - 烏鴉式

How to do step up Standing Calf Raises ( how to build Calves and Ankles using your own bodyweight ) Best Gastrocnemius and Soleus

How to do step up Standing Calf Raises ( how to build Calves and Ankles using your own bodyweight ) Best Gastrocnemius and Soleus

Good morning Two-Minute Push-up Plank Dip Workout + while you are making...

Good morning 2 min exercise while making Coffee Tricep Push Up Plank Workout.

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!

【反向三角式 】 伸展側腰, 大腿後側 強化脊椎, 促進消化瑜伽體

Push ups variation - Easy beginners push up - regular clothes, at the of...

While making coffee in the morning fx. using a counter top? 

The Angled Push ups are a gentle way for the body to wake up + it stimulates the abs, chest, shoulder and arm muscles + fires up your metabolism to increase fat burn rate. Good luck with your exercises and health goals and thanks for watching! :D 

最強燃脂運動！ 波比跳 (Burpee）｜ 健身

最強燃脂運動！ 波比跳  (Burpee）｜ 健身

Open Your Hips and Side Body with Gentle Yoga Seated Side Straddle Stretch

Open Your Hips and Side Body with Gentle Yoga Seated Side Straddle Stretch

健身減重 ~ 在家輕鬆學 Forward Lunge 前屈深蹲 必看必做的運動!

健身減重 ~ 在家輕鬆學 Forward Lunge 前屈深蹲 必看必做的運動!

Calf Muscle Exercise - Follow Along HOME Calf Workout - No Equipment Needed -

Calf Muscle Exercise - Follow Along HOME Calf Workout - No Equipment Needed - 

一個簡單腹肌訓練 (Abs Workout) 【半仰臥平腹抬腿運動 | 腹內外斜肌 】

RUTINA INTENSA de ABDOMINALES 4 Min SIX PACK PERFECTO!!!!

Ejercicios Abdominales 4min Rutina por la Mañana.  Un rasgado, vientre plano en un corto período de tiempo. Conseguir rasgado!!!



RUTINA de ABDOMINALES 4 Minutos SIX PACK Abs PERFECTO!

A Healthier Back - Exercises to Prevent Low Back Pain

A Healthier Back - Exercises to Prevent Low Back Pain



I am now 51 years old and for me strength, stretch and cardio exercises are a necessary part of my day to maintain a satisfactory fitness level as well as to avoid aches and pains. These exercises in this video are some of the back exercises that I try and do each day. Good luck with Your Exercises and Health Goals and Thanks for Watching! Cheers!



NB Regular strengthening (core strengthening and resistance or weight training), flexibility (stretching) and aerobic exercise will improve your overall fitness and decrease the likelihood of back injury.

While You're Watching the NFL

How to do a straight Arm High Side Plank

How to do a straight Arm High Side Plank

腹肌人魚線

腹肌人魚線

How to do a Proper Push Up

the basic push up ( follow with chest stretch + shoulder rotations )

如何做“三頭肌撐體” | 出完美肌肉？ 台灣街頭健身 + 在家

如何做“三頭肌撐體” | 出完美肌肉？ 台灣街頭健身 + 在家

Mountain Climbers Tutorial + This is How to get Rid of Stomach Fat and S...

Achieve a Flat Stomach; how to Destroy Belly Fat with Mountain Climbers..

全身體能訓練合集彼拉提斯 - 腿部伸展教學 - 大腿內收肌 在家輕鬆學 - 腿部伸展 | 每天瑜伽

全身體能訓練合集彼拉提斯 - 腿部伸展教學 - 大腿內收肌 在家輕鬆學 - 腿部伸展 | 每天瑜伽

For toning and power, muscle strength and core strength the Squat is hard to beat! Try and perform 20 repetitions / 2 sets and follow each set with a 10 second quad stretch on each leg. Good luck with your health goals and thanks for watching!

For toning and power, muscle strength and core strength the Squat is hard to beat! Try and perform 20 repetitions / 2 sets and follow each set with a 10 second quad stretch on each leg. Good luck with your health goals and thanks for watching!

瘦腹! 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

腰腹和腿部最容易囤脂肪，是因為這2個部位的肌肉力量太弱了，專門針對瘦腰腹、瘦腿提臀。

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.

The best exercise to lose weight, increase muscle mass and improve cardi...

The best exercise to lose weight, increase muscle mass and improve cardio performance is the Burpee

腰痛的治療方法 + 示範伸展拉筋運動作舒緩。

腰痛的治療方法 + 示範伸展拉筋運動作舒緩。

How to Strengthen Your Low Back + Best Stretches for Low Back Pain

How to Strengthen Your Low Back + Best Stretches for Low Back Pain

增加訓練效果 Plank 主要鍛煉部位 | 雕塑手臂, 腹部, 腿部肌肉, 核心肌群

增加訓練效果 Plank 主要鍛煉部位 | 雕塑手臂, 腹部, 腿部肌肉, 核心肌群

Push up + Bird Plank for Obliques Stabilizers A GREAT CORE Strengthening...

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 repsTargets:
• Triceps
• Deltoids
• Pectorals
• Core ABS
• Back
• Cardio

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

超燃脂 深蹲 Squat【初學者/自身重量】下半身關節的穩定 - 加強腿部 - 改善呼吸 - 減肚子肥肉【深蹲運動基礎版】減肥瘦身系列

超燃脂 深蹲 Squat【初學者/自身重量】下半身關節的穩定 - 加強腿部 - 改善呼吸 - 減肚子肥肉【深蹲運動基礎版】減肥瘦身系列

This is a light and easy push up and a very good start for beginners to an exercise program! 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!

This is a light and easy push up and a very good start for beginners to an exercise program! 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!

如何完成標准的剪蹲？【弓步蹲】 LUNGE 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! 瘦瘦身操!

如何完成標准的剪蹲？【弓步蹲】 LUNGE 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!  瘦瘦身操!

Reverse Lunges 3min. Lose Weight Burn Fat Build Muscle with Backward Lunges

Reverse Lunges 3min. Lose Weight Burn Fat Build Muscle with Backward Lunges 

This is a great variation to the traditional forward lunge because it is much easier on your knees! If you're short on time - greatest improvements will come with exercising the biggest muscles first! 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. Lose Weight and Strengthen Your Lower Body with Backward Lunges!
Target: • Quadriceps • Gluteus Maximus • Soleus • Gastrocnemius • Hamstrings • Core Muscles • Cardio • Back
Good luck with your exercises and health goals and thanks for watching!

簡單踢腳 鬆馳雙腿肌肉 / 瘦身塑身, 瘦肚子, 的好方法, 抬腿練習可以. 性感結實臀部你也可以擁有

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. 懶人運動 － 回復性感臀部

隔天五分鐘簡易運動，性感結實臀部你也可以擁有

How to do Triceps Dips on a Bench + at Home or in the Park

How to Do a Bench Dip | Arm Workout - Triceps and Shoulder | Home Exercises - Best Bodyweight Exercises

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!

小腿肌肉訓練 有效加強小腿肚和腳踝的肌力【姿提踵 】主要鍛煉部位 | 腓肠肌, 比目鱼肌, 小腿三头肌, 下肢 強化小腿肚的肌肉 小腿怎麼練？ ...

小腿肌肉訓練 有效加強小腿肚和腳踝的肌力【姿提踵 】主要鍛煉部位 | 腓肠肌, 比目鱼肌, 小腿三头肌, 下肢 強化小腿肚的肌肉 小腿怎麼練？



1) 步驟 雙腳站開與雙肩同寬, 腳尖朝前, 腹部收緊, 背部挺直;



2) 開始原地踮腳尖, 腳跟盡量提高, 然後腳跟放下, 腳跟提高, 腳跟放下, (如video)反復約做30次.



3) 小腿跟腱伸展 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)



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



有效加強小腿肚和腳踝的肌力【姿提踵 】主要鍛煉部位 | 腓肠肌, 比目鱼肌, 小腿三头肌, 小腿練法, 下肢 強化小腿肚的肌肉

Mountain Climbers Tutorial + This is How to get Rid of Stomach Fat and S...

The Belly Fat Destroyer ++ Mountain Climbers Tutorial | This is How to get Rid of Stomach Fat and Skin Flap !!!!!! 

Plank【伏地挺身】健身超快方法 簡單WORKOUT【 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 胸大肌 肩臂三頭肌 核心訓練就是我們腰部從前到後的那一圈肌肉. 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

 Plank【伏地挺身】健身超快方法 簡單WORKOUT【 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 胸大肌 肩臂三頭肌

核心訓練就是我們腰部從前到後的那一圈肌肉.

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

Side Body Stretch - Learn how to perform a gentle Seated Side Straddle S...

Side Body Stretch - Learn how to perform a gentle Seated Side Straddle Stretch Yoga

定要做的脊椎健康操！ 瑜珈動作 -駱駝式

定要做的脊椎健康操！  瑜珈動作 -駱駝式

Flatten Stomach with Low Six-Pack Leg Reaches!

Flatten Stomach with Low Six-Pack Leg Reaches!

最強燃脂運動！｜ 波比操（Burpee）是一種高強度的無氧燃脂運動，不但可以動到全身，更棒的是幾乎不需器材，隨時隨地都可以做，被認為是最有效的燃脂運動之一！

最強燃脂運動！｜ 波比操（Burpee）是一種高強度的無氧燃脂運動，不但可以動到全身，更棒的是幾乎不需器材，隨時隨地都可以做，被認為是最有效的燃脂運動之一！

How to Squat Properly - Improve Your Squat

How to Squat Properly - Improve Your Squat

每天深蹲 練腿力也固臀肌 動作教學: 深蹲入門【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

每天深蹲 練腿力也固臀肌

How to do Triceps Dips on a Bench + at Home or in the Park

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!

腰背痛 有效舒緩腰酸背痛 強化背部肌群 Low Back Pain【舒緩腰背 】 主要鍛煉部位 | 伸展脊椎 - 組合瑜珈

腰背痛

Alternative to Calf Press * How to get Bigger Stronger More Flexible Calves with Standing Calf Raises Anywhere Anytime!

Alternative to Calf Press * How to get Bigger Stronger More Flexible Calves with Standing Calf Raises Anywhere Anytime!

瑜伽瘦肚子动作——快速减少腹部脂肪 眼镜蛇式 ABS COBRA STRETCH!

俯卧，双手放于肩下方，双腿自然伸展。



吸气，双手推地面，上半身慢慢向上抬起，保持胸椎向前向上推送，并向上舒展全部身材前侧，眼睛向前向上看，连结耻骨着地，并向后舒展脚部。



吐气，渐渐弯曲手臂，让腰部、胸部、颈部依次回落地面，回到俯卧的姿式



瑜伽姿势运用古老而易于掌握的技巧，改善人们生理、心理、情感和精神方面的能力，是一种达到身体、心灵与精神和谐统一的运动方式。那么瑜伽瘦肚子的动作又有哪些呢？快来学起来吧！

Side Plank練人魚線 + 練腹肌 / 輕鬆練出馬甲線（中）側棒式 - 瑜伽健身 棒式 / 教學 / 核心基礎訓練

Side Plank練人魚線 + 練腹肌 / 輕鬆練出馬甲線（中）側棒式 - 瑜伽健身 棒式 / 教學 / 核心基礎訓練

Release Tight Hamstrings - Active Elevated Hamstring Stretch

Release Tight Hamstrings - Active Elevated Hamstring Stretch

Plank【伏地挺身】健身超快方法 簡單WORKOUT【 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 胸大肌 肩臂三頭肌

Plank【伏地挺身】健身超快方法 簡單WORKOUT【 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  胸大肌 肩臂三頭肌

Heal your lower back pain with this yoga exercise

Here's an exercise that may help get rid of your lower back pain!! Target low back muscles + stretch tutorial



Core strengthening lower back at home. The Superman Pose aka Viparita Shalabhasana targets your lower back pain and help remove persistent soreness -  by way of increasing the blood flow to the key muscles (erector spinae) in your low back - exactly what is needed after hours sitting in from to of the screen - it targets low back 'computer back' soreness.



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!

RUTINA de ABDOMINALES 4 Minutos SIX PACK Abs PERFECTO!

RUTINA de ABDOMINALES 4 Minutos SIX PACK Abs PERFECTO!

核心訓練 Plank Boat Pose 船式 - 健身超快方法 / 快速減少腹部脂肪【瑜伽瘦肚子動作 】

核心訓練 Plank Boat Pose 船式 - 健身超快方法 / 快速減少腹部脂肪【瑜伽瘦肚子動作 】

小腿肌肉訓練 有效加強小腿肚和腳踝的肌力【姿提踵 】主要鍛煉部位 | 腓肠肌, 比目鱼肌, 小腿三头肌, 下肢 強化小腿肚的肌肉

小腿怎麼練？主要鍛煉部位 | 腓肠肌, 比目鱼肌, 小腿三头肌, 下肢 強化小腿肚的肌肉 小

小腿肌肉訓練 有效加強小腿肚和腳踝的肌力【姿提踵 】

This is How to get Rid of Stomach Fat and Skin Flap!!! Mountain Climbers...

In only Three Minutes!

健身減重 ~ 在家輕鬆學 Forward Lunge 前屈深蹲 必看必做的運動!

健身減重 ~ 在家輕鬆學 Forward Lunge 前屈深蹲 必看必做的運動!

Beginner Standing Legs and Lower Back and Butt Exercise

Beginner Standing Legs and Lower Back and Butt Exercise

plank練人魚線

plank練人魚線

4-Minute Core ABS workout - At Home Anywhere Exercises lose Fat Get Six...

4-Minute Ab training that exercise all 5 Abdominal muscles followed by a Core stretch and a Full-body stretch. 

This workout is low impact and requires no equipment and can be done At Home or Anywhere and Anytime! 

Tips:
+ Maintain a firm Core during the exercise for maximum results 
+ Perform 10 reps of each of the 6 exercises shown in the video

Follow with Core stretch and Full-body stretch 

1) Abs Leg Raises 
2) High Leg Extensions 
3) V - Scissors 
4) Low Leg Extensions 
5) Scissors 
6) Bicycles 
a) Cobra Abs Core stretch
b) Full-body stretch

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

如何減掉肚子上的脂肪. 你準備好得到一個平坦胃？瘦腰？強大的核心？這比你想像的更容易！如果你想加強和音你的腹部，然後這正是你所需要的鍛煉。

如何減掉肚子上的脂肪. 你準備好得到一個平坦胃？瘦腰？強大的核心？這比你想像的更容易！如果你想加強和音你的腹部，然後這正是你所需要的鍛煉。

THE QUICKEST METHOD TO LOSE WEIGHT = BURPEES THE BEST BODYWEIGHT EXERCISE

Burpees also known as Air Squats are the Best Bodyweight Exercise Period!!



It is the Crossfit King of BodyWeight Exercises for Power, Weight Loss, Awesome improvements in Cardio Fitness and Reduced Weight / Reduced BMI !!!!!



Instructions:



Very important:



Begin with a 5 to 10 min warm-up. And stretch your Hamstrings and Quads as well as Calves plus perform hip and shoulder rotations to fully prepare for this high-intensity exercise.



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



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!



The Best Bodyweight Exercise for Strength + Cardio + Weight loss + Flatten Stomach, Slim Waist, Tone Arms, Firm Gluteals!



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

THE QUICKEST METHOD TO LOSE WEIGHT = BURPEES THE BEST BODYWEIGHT EXERCISE

Burpees also known as Air Squats are the Best Bodyweight Exercise Period!!



It is the Crossfit King of BodyWeight Exercises for Power, Weight Loss, Awesome improvements in Cardio Fitness and Reduced Weight / Reduced BMI !!!!!



Instructions:



Very important:



Begin with a 5 to 10 min warm-up. And stretch your Hamstrings and Quads as well as Calves plus perform hip and shoulder rotations to fully prepare for this high-intensity exercise.



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



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!



The Best Bodyweight Exercise for Strength + Cardio + Weight loss + Flatten Stomach, Slim Waist, Tone Arms, Firm Gluteals!



Good luck with your exercises and health goals 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. 三头肌弯曲训练亦称为"Dip"，是一项广为人知的训练，由于其­三头肌、...

三头肌弯曲训练亦称为 "Dip"，是一项广为人知的训练, 由于其­三头肌, 胸肌和三角肌前束锻炼效果突出而被推崇.

Bodyweight Squats turn fat into Muscle!!!

Bodyweight Squats turn fat into Muscle!!!

【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 】主要鍛煉部位 | 可以訓練腰, 腹直肌與股直肌, 针对下腹

Two Standing Calf Raises Exercises Combination + Calf Stretch + No Machine!

腰背痛 有效舒緩腰酸背痛 強化背部肌群 Low Back Pain【舒緩腰背 】 主要鍛煉部位 | 伸展脊椎 - 組合瑜珈

Targeted Lower Abdominal Workout with Compound Supine Leg Pull-Ins!

How to get a Washboard Six-pack with Leg Pull-ins' (Low leg extensions)



Aim for 20 repetitions in 2 sets and follow with stretching your abdominal muscles (with the COBRA CORE stretch + the FULL-BODY stretch).



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

動作教學: 深蹲入門【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

動作教學: 深蹲入門【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 Straight arm side plank is low-impact yet works all 5 abdominal core muscles as well as Deltoids, Triceps and the Shoulders, Back, Neck, Hips and Legs! Good luck with your exercises and health goals and thanks for watching!

The Straight arm side plank is low-impact yet works all 5 abdominal core muscles as well as Deltoids, Triceps and the Shoulders, Back, Neck, Hips and Legs!  

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

遠離腰背痛! 下腰部疼痛【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 ...

遠離腰背痛! 下腰部疼痛【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 瑜伽體式--全蝗虫式

Standing Calf Raises Exercise Combination with Stretch without a Macine

Try these two simple and effective exercises for strengthening your calf muscles. The following routine takes you through step by step instructions for two different bodyweight calf raise exercises as well as a calf stretch.

Rising Stomach Stretch is a Gentle and Easy Stretching Exercise for the Abdominal Muscles

A Gentle and Easy Stretching Exercise for the Abdominal Muscles 



The Rising Stomach Stretch is a simple and effective yoga pose that begins with you laying on your stomach. From here, place your hands under your shoulders and push up until you feel the stretch. Look up toward the ceiling for a heightened affect.

人魚線（腹內外斜肌)

人魚線（腹內外斜肌)

減肥瘦身 - 3分鐘超級燃燒脂肪 Mountain Climbers 快速減少腹部! 在家輕鬆學 登山者：訓練核心同時燃燒卡路里!!

減肥瘦身 - 3分鐘超級燃燒脂肪 Mountain Climbers 快速減少腹部! 在家輕鬆學 登山者：訓練核心同時燃燒卡路里!!

Rid yourself of lumbar area soreness with this gentle combo!

后 弓步蹲一般用来锻炼腿部和臀部的肌肉，还能够提升核心力量！

This is How to get Rid of Stomach Fat and Skin Flap!!! Mountain Climbers...

腓腸肌鍛煉方法教程 提踵运动就是将脚跟提起、放平，再提起、放平，跟踮脚差不多。 这个动作主要是腓肠肌在起作用。腓肠肌舒张时，脚后跟是平放的；当腓肠肌收缩时，就牵动骨胳把脚后跟提了起来。

腓腸肌鍛煉方法教程

提踵运动就是将脚跟提起、放平，再提起、放平，跟踮脚差不多。

这个动作主要是腓肠肌在起作用。腓肠肌舒张时，脚后跟是平放的；当腓肠肌收缩时，就牵动骨胳把脚后跟提了起来。

Targets the lower abdominals and obliques!

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

腰背痛 有效舒緩腰酸背痛 強化背部肌群 Low Back Pain【舒緩腰背 】 主要鍛煉部位 | 伸展脊椎 - 組合瑜珈

腰背痛(Low Back Pain) (Lumbar Region Tight and Sore and Stiff). 腰背痛的成因很多，很多時與肌肉過勞及姿勢不良有關。



經常進行適量的運動，能增強肌腱柔韌度及肌肉力量，幫助支撐脊椎。運動應由平時做起，不要勉強自己一次做得太多，宜循序漸進，持之以恆，慢慢達成目標。



腰背痛是甚麼？ 腰背痛通常是指由腰背位置的組織，如肌肉、肌腱、椎間盤、椎骨關節所引發之痛楚，範圍可由腰背肋骨對下伸延至臀部及大腿後端。腰背痛有別於坐骨神經痛，痛楚範圍不會如坐骨神經痛伸延至小腿或足踝。



如何導致腰背痛？

中年及年輕人背痛多是由於肌肉過勞及不良姿勢導致，而老年人背痛則多是由於骨骼系統退化引起，例如椎間盤退化及椎骨關節老化。



以下因素也會導致腰背痛的發病率增加：



 • 吸煙

 • 肥胖

 • 缺乏運動

 • 長期坐臥

 • 腰背部長期受震動

 • 不適當的工作姿勢

 • 長時間持續同一種姿勢或彎腰工作



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.



背肌的訓練不可太急，必須在痛楚減輕後才開始，並需同時配合背肌伸展運動。腰背痛.

Enhance Flexibility + Firm-Up Buttocks as well as Flatten Stomach with G...

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 Work your Buttocks and Hamstrings, Gluteals + Abs. Tighten Buttocks, Exercise Lower Back, Gluteals and Hamstrings + Core muscles.

練腹肌 - 運動健身 - 早晨鍛煉身體

Instructions for the Seated Straddle Side Stretch (Always Remember to Wa...

Make sure your muscles are warm before you stretch or exercise.  

Warming up before stretching is very important and it is literally the process of warming up your core body temperature. Warming up can be any low-intensity continuous activity such as relaxed jogging in place or walking.



Instructions for Seated straddle side stretch



(1) Sit with your legs wide apart and press the tops of your thighs down into the floor and make your spine straight.

(2) Place your hands behind you and lift the front of your torso up and forward.

(3) Now extend your right arm and side bend towards your right leg while you reach with your left arm.

(4) Try and hold the outside edge of your right foot with your left hand. If you cannot reach it you can use a belt to hold around the foot.

(5) Hold the pose for up to a minute while you lengthen the stretch from your hips up thru your fingertips.

(6) On an inhalation gently lift your torso and come back to the center before repeating on your left side.

增加訓練效果 Plank 主要鍛煉部位 | 雕塑手臂, 腹部, 腿部肌肉, 核心肌群

平板支撐 （plank）是一種類似於俯臥撐的肌肉訓練方法，在鍛煉時主要呈俯臥姿勢，可以有效的鍛煉腹橫肌，被公認為訓練核心肌群的有效方法。增加訓練效果 Plank 主要鍛煉部位 | 雕塑手臂, 腹部, 腿部肌肉, 核心肌群

早晨鍛煉身體: 深蹲 - 當你正在煮咖啡 - 簡單鍛煉

早晨鍛煉身體: 深蹲 - 當你正在煮咖啡 - 簡單鍛煉

To Build Lean Muscle: Stand on the Edge of Your Raised Platform, and Lower Your Heels to the Floor.

While You're Making Coffee Morning Calf Workout - To Build Lean Muscle: Stand on the Edge of Your Raised Platform, and Lower Your Heels to the Floor.

(Lean and Strong Soleus and Gastrocnemius Muscles)

簡單腹肌鍛煉, 3分钟给你6块腹肌 / 當你正在煮咖啡 | 早晨鍛煉身體

簡單腹肌鍛煉, 3分钟给你6块腹肌 / 當你正在煮咖啡 | 早晨鍛煉身體

簡單腹肌鍛煉, 人魚線 / 當你正在煮咖啡 | 早晨鍛煉身體

簡單腹肌鍛煉, 人魚線 / 當你正在煮咖啡 | 早晨鍛煉身體

當你正在煮咖啡 | 早晨鍛煉身體 有效舒緩腰酸背痛 強化背部肌群 Low Back Pain【舒緩腰背 】 主要鍛煉部位 | 伸展脊椎 - 組合瑜珈

當你正在煮咖啡 | 早晨鍛煉身體 有效舒緩腰酸背痛 強化背部肌群 Low Back Pain【舒緩腰背 】 主要鍛煉部位 | 伸展脊椎 - 組合瑜珈

Good Morning exercise + while the Coffee is Brewing + Flattens Stomach and Trims Waist :D

Good Morning exercise + while the Coffee is Brewing + Flattens Stomach and Trims Waist :D

當你正在煮咖啡 | 早晨鍛煉身體 incline push ups 強力胸肌 提高新陳代謝 打造易瘦體質 【 伏牆挺身 】伏地挺身

當你正在煮咖啡 | 早晨鍛煉身體  incline push ups 強力胸肌 提高新陳代謝 打造易瘦體質 【 伏牆挺身 】伏地挺身

Ejercicios para aliviar el dolor de lumbares

Good morning Reverse Crunches abs strengthening exercise - 2min + while the coffee is brewing!

Good morning Reverse Crunches abs strengthening exercise - 2min + while the coffee is brewing!

ejercicios abdominales 4min rutina por la mañana

ejercicios abdominales 4min rutina por la mañana

當你正在煮咖啡 * 早晨鍛煉身體 Side Plank 基礎訓練 | 核心, 胸部, 手臂, 肩膀

當你正在煮咖啡 * 早晨鍛煉身體 Side Plank 基礎訓練 | 核心, 胸部, 手臂, 肩膀

Good morning push ups - while the coffee is brewing :D

Good morning push ups - while the coffee is brewing :D

Ejercicios fortalecer lumbar & espalda 7 min. Lumbalgia ejercicios para ...

Espalda sana fuerte y flexible - ejercicios para fortalecer lumbares

眼鏡蛇式能有效增強循環; 促進消化, 減輕便秘 | ABS COBRA STRETCH 瑜伽瘦肚子动作

眼鏡蛇式能有效增強循環; 促進消化, 減輕便秘 | ABS COBRA STRETCH 瑜伽瘦肚子动作

Tight Hamstrings? Use a book to elevate the heel and target the upper Hamstrings and Gluteals.

Tight Hamstrings? Use a book to elevate the heel and target the upper Hamstrings and Gluteals.

Rutina abdomen Six Pack Abs rápido - Ejercicios abdominales

4 min. Rutina abdomen Six Pack Abs rápido - Ejercicios abdominales

吉祥駱駝式【 桥式瑜伽好处 】 轻松告别腰酸背痛 腰部 穩定性肌 - 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

吉祥駱駝式【 桥式瑜伽好处 】 轻松告别腰酸背痛 腰部 穩定性肌 - 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

Chest Pushups + stretch Anywhere and Anytime It's a Great Bodyweight Exe...

Chest Pushups + stretch Anywhere and Anytime It's a Great Bodyweight Exercise for core strength!

Remember to stretch your shoulders, triceps and chest after push ups for best results.

Bodyweight Push-ups are a fast way to increase upper body strength and core strength as well as increased bone mass and metabolic rate! And Push-ups can be done at home, in the park, the office, pretty much anywhere and require no equipment or special clothes!

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!

腿部和臀部的全面训练 前屈深蹲 LUNGE

Lose Weight Fast! Reduce Your Waist & Organ Fat + Greatly improve Cardio...

Lose Weight Fast! Reduce Your Waist & Organ Stomach Fat + Greatly improve Cardio with Mountain Climbers. 

Only 30 to 60 second stints each time, and you can do them several times a day -  It will Increase Your Metabolism Fast and You will Loose Weight with Mountain Climbers! Mountain Climbers can be Performed almost Anywhere and Anytime - just as long as you have a bit of space 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!

How to Build Strong and Healthy and Long and Flexible Calves with Bodyweight Calf Raises

How to Build Strong and Healthy and Long and Flexible Calves with Bodyweight Calf Raises

練人魚線 / 輕鬆練出馬甲線（中）側棒式 - 瑜伽健身 棒式 Plank / 教學 / 核心基礎訓練

練人魚線 / 輕鬆練出馬甲線（中）側棒式 - 瑜伽健身 棒式 Plank / 教學 / 核心基礎訓練

How to do Triceps Dips on a Bench + at Home or in the Park

How to do Triceps Dips on a Bench + at Home or in the Park

How to do Triceps Dips on a Bench + at Home or in the Park

How to do Triceps Dips on a Bench + at Home or in the Park

效果有那麼好嗎? 怎麼樣才能快速減肥 Burpee 【波比】

效果有那麼好嗎? 怎麼樣才能快速減肥 Burpee【波比】它是一項無氧運動，結合了深蹲 Squat, 俯臥撐 Push-Ups

仰臥交替抬腿（scissor kick）目標鍛煉部位：腹部

仰臥交替抬腿（scissor kick）目標鍛煉部位：腹部



起始位置 ：仰面躺下，你的 背部 緊貼地面或在運動墊下。雙臂完全延伸到兩側，手掌朝下。注意：雙臂整個練習過程是靜止的



膝蓋輕微彎曲，抬起你的腿，讓你的腳后離開地面約15厘米。

動作要領：抬起你的左腿高達約45度角，而你的右腿被降低，直到腳后跟離地面約5—10厘米

收緊腹部，上半身放鬆。

通過腹部力量提高你的右腿，並降低你的左腿，切換動作。

然后交替進行，記住在執行這個練習呼吸。



重復完成你的練習量

The low plank targets the centerline Abs as well as Obliques and the Back.

The low plank targets the centerline Abs as well as Obliques and the Back.

增加訓練效果棒式 Plank 教學 鍛練超強核心

增加訓練效果棒式 Plank 教學 鍛練超強核心

Get rid of lower back pain with the superman exercise

Get rid of lower back pain with the superman exercise

交替擺腿 減肚子肥肉（scissor legs）減肥瘦身系列

交替擺腿 減肚子肥肉（scissor legs）減肥瘦身系列

Harden Core, Strengthen Legs, Burn Fat, Improve Cardio + How to do a Lunges while Protecting Your Knees (with Reverse Lunges)

Harden Core, Strengthen Legs, Burn Fat, Improve Cardio + How to do a Lunges while Protecting Your Knees (with Reverse Lunges)

超燃脂 深蹲 Squat【初學者/自身重量】下半身關節的穩定 - 加強腿部 - 改善呼吸 - 減肚子肥肉【深蹲運動基礎版】減肥瘦身系列

深蹲是多關節的運動，可以鍛練到大腿，小腿，臀部跟核心，幾乎你不管什麼運動深蹲都可以幫助你運動表現更好。

深蹲是因為我們的肌肉是全身燃燒熱量最高的地方，而下半身的肌群是最大的，而且練腿可以瘦全身，並不是練那裡才瘦那裡.

肌肉燃燒熱量是利用體內的有氧系統來代謝，有氧系統從脂肪提取能量是全身性的，所以如果你把下半身的肌群練好，基本上全身的脂肪都會燃燒.

Ho to Do a Calf Raise | Strength + Stretch Anytime, Anywhere!

Ho to Do a Calf Raise | Strength + Stretch Anytime, Anywhere!

介紹比較適合上班族增肌健身 - - 強力胸肌 提高新陳代謝 打造易瘦體質 【 伏牆挺身 】伏地挺身

介紹比較適合上班族增肌健身 - - 強力胸肌 提高新陳代謝 打造易瘦體質 【 伏牆挺身 】伏地挺身 

橋式瑜伽好處：輕鬆告別腰酸背痛【瑜伽健身】

橋式瑜伽好處：輕鬆告別腰酸背痛【瑜伽健身】

腰腹部

腰腹部

瑜伽全蝗虫式——最佳美體運動

瑜伽全蝗虫式——最佳美體運動

10招簡易體操強化腰背防酸痛

下背痛肌力與腰椎穩定度訓練

10 Gentle and Simple Exercises to Strengthen Your Lower Back + STOP Persistent Lower Back Pain!

10 Gentle and Simple Exercises to Strengthen Your Lower Back + STOP Persistent Lower Back Pain!

小腿肌肉訓練 在家輕鬆學 主要鍛煉部位 | 腓肠肌, 比目鱼肌

小腿肌肉訓練 在家輕鬆學 主要鍛煉部位 | 腓肠肌, 比目鱼肌

Stretches the entire Front Body and Deep Hip Flexors and Improves Posture and Strengthens the Back Muscles!

Stretches the entire Front Body and Deep Hip Flexors and Improves Posture and Strengthens the Back Muscles!

瑜伽瘦肚子动作——快速减少腹部脂肪 眼镜蛇式 COBRA STRETCH!

瑜伽瘦肚子动作——快速减少腹部脂肪 眼镜蛇式 COBRA STRETCH! 

船式 - 健身超快方法 / 快速減少腹部脂肪【瑜伽瘦肚子動作 】

船式 - 健身超快方法 / 快速減少腹部脂肪【瑜伽瘦肚子動作 】

Cardio Fitness • Weightloss • Agility • Leg Strength. Mountain climbers = FULL-BODY, BURNS FAT!!

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 glutes and strengthens the back!

Fast Abs Exercise At home - Anywhere for Ripped and Strong Abdominals!

Fast Abs Exercise At home  - Anywhere for Ripped and Strong Abdominals!

減肥瘦身 - 3分鐘超級燃燒脂肪 在家輕鬆學 登山者：訓練核心同時燃燒卡路里!!

減肥瘦身 - 3分鐘超級燃燒脂肪 在家輕鬆學 登山者：訓練核心同時燃燒卡路里!!


「當你抬膝的過程中，不要改變你下背姿勢，不要凹也不要凸，維持你原本自然的曲線」。同時，身體盡量穩定，不要上上下下的。



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

Bodyweight Squat Exercises at Home, Anywhere! How to do Bodyweight Squats Properly!

Bodyweight Squat Exercises at Home, Anywhere! How to do Bodyweight Squats Properly!

健身超快方法 在家輕鬆學練出完美胸肌 伏地挺身 入門

健身超快方法 在家輕鬆學練出完美胸肌 伏地挺身 入門

No Equipment Needed Exercise Anywhere Anytime! Isometric Plank build a Core of Steel!

No Equipment Needed Exercise Anywhere Anytime! Isometric Plank build a Core of Steel!

腹肌健身六塊腹肌打造完美腹肌!!!!

腹肌健身六塊腹肌打造完美腹肌!!!!

How to Strengthen Your Low Back

人魚線（腹內外斜肌）

人魚線（腹內外斜肌）

How to practice Balancing. Great for developing Strength Flexibility War...

How to practice Balancing, and also Great for Developing Strength and Flexibility! Warrior Yoga Pose or Virabhadrasana III.   

健身超快方法 / 洗衣板式腹肌 / 腹肌鍛煉 【半仰臥平腹抬腿運動 | 腹內外斜肌 】

健身超快方法  / 洗衣板式腹肌 / 腹肌鍛煉 【半仰臥平腹抬腿運動 | 腹內外斜肌 】

Exercises for Your Core - 4min Strength Training and Core Abs Workout

4min. 5-Core Abs Workout Exercises for Your Core 

三头肌弯曲训练亦称为 "Dip"，是一项广为人知的训练, 由于其­三头肌, 胸肌和三角肌前束锻炼效果突出而被推崇. 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，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

triceps/pecs/core combination with Dolphin Push-ups + Dips = bigger defi...

Bigger and more defined triceps! Triceps / Pecs / Core exercise combo! 

健身減重 ~ 在家輕鬆學 Lunge 前屈深蹲

Yoga Camel bridge pose Ustrasana for strong back and flexibility / agility

Improve curvature and flexibility and back strength

減肥瘦身 - 超燃脂 /爆發力/心肺 授課：波比訓練

Transverse Abdominis++ Achieve Six pack Abs Flat Stomach with Bicycle crunches

輕鬆學瑜珈 - 有腰痛

Long Smooth & Lean Dancer's Legs. Tighten your Buttocks & Flatten stomach / Leg Slimming Butt and Thigh Exercise

拉筋操 健身減重【反向三角式 】功效 | 伸展側腰 大腿後側

Cardio Anywhere!!! Get a flat stomach and how to Destroy Belly Fat!!!

• Start in High Plank
• Hands directly underneath your shoulders
• 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 a 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

小腿肌肉訓練 在家輕鬆學

在家輕鬆學每天深蹲 練腿

AB Exercise — Supine Straight Leg Raise Tutorial

每天瑜伽【手碰腳前屈伸展式】主要鍛煉部位 | 減少腿部肌肉拉傷 大腿後肌伸展訓練 臀部

build strong pectorals triceps and core muscles push ups bird variation

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

Squat exercise without weights most effective strength and muscle gains and lose weight!

強化腹部和腰臀的一群肌肉

The calf muscle can be trained with standing calf raises and make sure to always follow-up with a calf stretch.

The calf muscle, on the back of the lower leg, is a two-head and two-joint muscle, and is a powerful plantar flexor of the ankle. It is made up of two muscles: Gastrocnemius, the larger calf muscle, forms the bulge visible beneath the skin. Soleus is a smaller, flat muscle that lies underneath the gastrocnemius muscle. 

強化腹部 - 提示: 動作盡量緩慢, 腿不能彎曲, 上半身保持放鬆靜止!

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!

Fix tight upper Hamstrings + Gluteals active stretch at home with elevated heel position. 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!

增加訓練效果 Plank 主要鍛煉部位 | 雕塑手臂, 腹部, 腿部肌肉, 核心肌群

The cure for tight upper hamstrings Elevated Heel Stretch

腹肌、人魚線健身 - 心得分享

輕鬆學瑜珈 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

深蹲【初學者/自身重量】塑身 健康減重 無需器材簡易健身運動

3 minute planking combination

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

舉臂撐體棒式 伏地挺身 塑身 胸大肌 肩臂三頭肌

3min Lunges Lose Weight and Build Muscles with Reverse Lunges!

Protect your knees by doing the lunge backwards and still exercise the gluteals and quadriceps and hamstrings!!

This is a great variation to the traditional forward lunge because it is much easier on your knees! If you're short on time - greatest improvements will come with exercising the biggest muscles first! 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. Lose Weight and Strengthen Your Lower Body with Backward Lunges! Target: • Quadriceps • Gluteus Maximus • Soleus • Gastrocnemius • Hamstrings • Core Muscles • Cardio • Back Good luck with your exercises and health goals 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

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.

by way of increasing the blood flow to the key muscles (erector spinae) in your low back - exactly what is needed after hours sitting in from to of the screen. The Superman target low back muscles + stretch tutorial.

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.

強化 腹部, 腿部肌肉, 核心肌群. 動作盡量緩慢, 腿不能彎曲, 上半身保持放鬆靜止.

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.

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!

How to do Dolphin "V-Scissors" as a 3minute exercise 3 sets of 30 repetitions and 2 stretches.

Instructions.

1. Rest semi-supine on your elbows
2. Brace hands against your sides
3. Contract your abdominals and tighten core muscles
4. Raise your legs 10cm off the ground, keeping them straight
5. Create a V with your legs by spreading them apart, then closing them with one leg crossing over the other.
6. Repeat this entire series of movements -- open to V-shape, closing together with legs criss-crossing each other in alternating fashion. 

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 穩定性肌力訓練: 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。

腰背痛 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

腰背痛(Low Back Pain) (Lumbar Region Tight and Sore and Stiff). 腰背痛的成因很多，很多時與肌肉過勞及姿勢不良有關。

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 】

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

Push ups variation - Easy beginners push up - regular clothes, at the of...

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