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!

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!

這個體位能加強手臂, 手腕, 肩膀, 三頭肌和核心肌群【四柱式 | 支撑式 | 伏地撐體棒式 | 棒式起撑】

這個體位能加強手臂, 手腕, 肩膀, 三頭肌和核心肌群【四柱式 | 支撑式 | 伏地撐體棒式 | 棒式起撑】

緊實手臂, 腹部, 肱三頭肌, 三角肌, 胸, 腿. 無需器材簡易健身運動!

1) 準備的動作就像伏地挺身的預備動作一下, 後腳打直, 手肘是放在地面的呈90度，在肩膀的正下方. 臀部夾緊, 身體打直.
2) 緊縮你的核心肌群.
3) 臀部夾緊, 雙腿伸直.
4) 身體往地板下降, 保持懸空, 不要碰及地板.
5) 臀部不要翹起, 與身體保持水平.
6) 能撐多久就撐多久, 至少10秒; 若你只能撐5秒, 你可以重履做個5~6次以上.
棒式起撑 * 人鱼线 * 在家健身基礎動作!! 不用任何器材! 四肢支撑式 伏地撐體棒式 核心訓練

Elbow (Dolphin) plank flattens stomach muscles and strengthens the lower...

A Washboard Stomach + Train Obliques and Center Core Muscles with the Dolphin Elbow Plank

小腿肌肉訓練 修飾強化小腿曲線和肌肉 +小腿跟腱伸展訓練 - 無需器材簡易健身運動!

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

鍛煉腹部肌肉 腹直肌與股直肌, 同時維持腿的完美線條, 作用在於雕塑曲線, 可以訓練腰: 半坐姿抬腿屈伸 - 在家健身基礎動作!! 不用任何器材!
步驟: 找一張長板凳或坐躺在地板上, 臀部坐三分之一於其上, 雙手扶在身體後方的板凳邊緣或支撐地板上.
1. 雙腳抬起在曲膝, 大腿靠近腹部.
2. 動作開始吸氣, 將腳往前伸推出, 懸空伸直, 並盡可能抬高, 離地面以上約10-20度.
3. 吐氣將腳收回來. 重複以上動作.
Tips: 操作時膝蓋角度維持不變，上半身維持不動。推出膝蓋伸直, 則腹肌會鍛煉更多. 鍛煉腹部肌肉
如果你比较胖，腹部 力量训练 则可以强化你的腹肌，但要想看到明显的效果，你需要先 减肥 。

Squats are simple and can be performed with regular clothes during a brief break and help you to lose weight and build muscle and improve cardiovascular fitness!

Lower back gentle exercise combo that build muscle and strength and flex...

Balancing the ABS and Back

It is not beneficial to possess awesome ABS with the expense of awesome low-back pain. Performing many crunches and zero Back exercises will develop an imbalance that over time will become noticeable for many people. Avoid this by incorporating effective Back exercises into your daily health program.

Here are 7 minutes of effective low impact stretch and strength routine that target the lumbar region. These are gentle exercises that target soreness and stiffness and helps remove persistent lumbar region pain.

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, 人魚線健身 4分鐘腹肌鍛煉!

Fix tight upper Hamstrings + Glutes active stretch at home with elevated...

You should never stretch a cold muscle in any way. Always start with some mild aerobic warm-ups. Also begin with loosening up in the lower back with standing hip rotations!

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

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!

鍛煉腿部肌肉! 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.

Seated Hamstring stretch also improves flexibility in hips and groin, sp...

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!

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

Firm Buttocks & Strengthen Lower Back + Belly Flatten & Tone Legs!

Work your Buttocks and Hamstrings, Gluteals + Abs with Standing Rear Leg Raises. Tighten Buns, Exercise Lower Back, Gluteals and Hamstrings + Core! Stand tall and place your hands on the back of a chair or a table for balance. Place your heels together with feet turned slightly outward, and your chest lifted and now extend your left leg behind you, with your toes pointed down. Hold the pose for a few seconds while you keep your back straight and abs tight.

Repeat 20 times with the left leg and 20 times with the right leg.

This exercise targets gluteals and hamstrings, hips and obliques, and produce long lean and smooth muscles and no bulky muscles, and flatten your stomach, and strengthen your lower back.

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



Standing hip extensions - leg sweeps, rear leg raises

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.

強力胸肌 提高新陳代謝 打造易瘦體質 【 伏牆挺身 】伏地挺身

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。



【 伏牆挺身 】 伏地挺身

超燃脂 深蹲【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

鍛煉腿部肌肉! 深蹲 被認為是訓練腿部肌群的最佳動作! 深蹲對於提升整體肌肉力量和肌肉生長! 半蹲. 減肥, 燃燒脂肪! 1.) 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. 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. 2.) 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.