Tabata 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!!

Tabata 3分鐘超級燃燒脂肪 + 瘦腰收腹操  Mountain Climbers!「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

Leg raises work your center core six pack: Keep your legs together and s...

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.

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

a) Maintain straight legs
b) Engage (tighten) 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!

橋式瑜伽好處：輕鬆告別腰酸背痛【瑜伽健身】 定要做的脊椎健康操！ 瑜珈動作 -駱駝式. 物理治療【背部護理】

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



桥式瑜伽好处：轻松告别腰酸背痛【瑜伽健身】 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



“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.

How to do a Burpee: Burn Fat and Hit every Muscle!

Instructions:

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.

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! Serious Metabolic and Cardiovascular spikes!

The Benefits of Burpees

The burpee is the ultimate full-body exercise. There’s a reason why football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities. Below we go into a few more details on the benefits of the burpee:

Strength. The burpee is a full-body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re pumping battery acid after you complete a set of burpees.

Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.

Conditioning. Many men today spend hours a week in the gym sculpting washboard abs and bowling ball biceps. While those muscles look nice, they don’t do much for you when you have to split a giant pile of wood or even save your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. They’re also a great exercise to include in football conditioning drills.

Free. There are no fancy gizmos, classes, or gym memberships required to perform a burpee. All you need is your body, a floor, and an iron will.

Portable. You can do this exercise anywhere. On the road? Bust some out in the hotel room. Don’t have a gym membership? Get your burpee on at the park.

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!

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.



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

【半躺臥抬腿 | 核心訓練】主要鍛煉部位 | 強化 腹部, 腿部肌肉, 核心肌群. 鍛煉下腹部肌肉, 無需器材簡易健身運動! 核心訓練! HD

動作要領:

1) 平躺或半躺, 雙手平放於身體兩側, 上身微微抬起保持放鬆靜止, 用肘部支撐上身.
2) 吸氣, 把注意力集中在腹部, 用腹部的力量拔腿舉起, 抬起雙腿離開地面約60度, 腿伸直, 抬高, 動作盡量緩慢. 同時讓您的雙腿伸直, 停留一秒鐘, 下去的時候注意腳跟不要觸到地面.返回到起始位置, 呼氣. 重復交替完成目標練習數目.
3) 呼氣時慢慢地, 有控制地將腿還原. 連續動作20-30次.

提示: 動作盡量緩慢, 腿不能彎曲, 上半身保持放鬆靜止.

無需器材簡易. 健身運動! 仰卧抬腿卷腹：针对下腹
抬腿时，腿部并拢，可以不用图示那样笔直，你可以屈膝完成抬腿卷腹，强度小一些. 仰卧抬腿, 动作图解教程! 鍛煉下腹部肌肉, 及維持腿部線條. 半躺臥抬腿 - 無需器材簡易健身運動! 核心訓練! 仰卧抬腿.

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

HOW TO STOP Lower Back Pain with this Gentle Low Back Strength + Stretch Combo. These are gentle exercises that target soreness and stiffness and helps remove persistent lumbar region pain.

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.

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.

Easy Low Back Strength and Flexibility Exercises - No Equipment Needed

Good luck with your health goals and exercises 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.

Reverse Lunges 3min. Burn Fat Build Muscles with Backward Lunges!

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!

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!

【半躺臥抬腿 | 核心訓練】主要鍛煉部位 | 強化 腹部, 腿部肌肉, 核心肌群. 鍛煉下腹部肌肉, 無需器材簡易健身運動! 核心訓練! HD

動作要領:

1) 平躺或半躺, 雙手平放於身體兩側, 上身微微抬起保持放鬆靜止, 用肘部支撐上身.
2) 吸氣, 把注意力集中在腹部, 用腹部的力量拔腿舉起, 抬起雙腿離開地面約60度, 腿伸直, 抬高, 動作盡量緩慢. 同時讓您的雙腿伸直, 停留一秒鐘, 下去的時候注意腳跟不要觸到地面.返回到起始位置, 呼氣. 重復交替完成目標練習數目.
3) 呼氣時慢慢地, 有控制地將腿還原. 連續動作20-30次.

提示: 動作盡量緩慢, 腿不能彎曲, 上半身保持放鬆靜止.

無需器材簡易. 健身運動! 仰卧抬腿卷腹：针对下腹
抬腿时，腿部并拢，可以不用图示那样笔直，你可以屈膝完成抬腿卷腹，强度小一些. 仰卧抬腿, 动作图解教程! 鍛煉下腹部肌肉, 及維持腿部線條. 半躺臥抬腿 - 無需器材簡易健身運動! 核心訓練! 仰卧抬腿.

Gentle lower back exercises at home, get rid of lumbar pain and soreness

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
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!

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.

瑜伽, 背痛, 腰痛的, 腰酸

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、...

結實手臂肩膀肌肉. WORKOUT - 肱三頭肌, 三角肌 -Triceps Brachii bench dips 如何做“三头肌撑体”

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
如何做“三頭肌撐體” | 出完美肌肉？ 台灣街頭健身 + 在家

"Dips" 有多种形式, 唯这一种在健身馆和家中都广获采用. 因­为如果你没有健身板凳, 则可以使用某种别的支撑物, 比如简单的椅子.

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

HOW TO STOP Lower Back Pain with this Gentle Low Back Strength + Stretch Combo. These are gentle exercises that target soreness and stiffness and helps remove persistent lumbar region pain.

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.

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.

Easy Low Back Strength and Flexibility Exercises - No Equipment Needed

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

蹲是一個動作(Squat) 不是針對特定肌肉的訓練動作。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.

(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!

深蹲常見錯誤：膝髖不協調！

　　關於深蹲真的是一個談不完的話題！因為它好！是訓練之王！也因為它難，想要做出一個完美的深蹲還真是不容易！

　　除去關節活動度，肌力因素的影響！很多人在動作控制方面都出現了問題！

　　今天要幫大家糾正一個常見的錯誤：動作脫節，膝髖不同步！

　　很多人在深蹲起身的時候會出現屁股先抬起、或甚至用背部力量頂起負重，接著大腿才出力讓膝蓋伸直。

　　動作如下！

很明顯”髖關節先上，肩膀才上（也就是先抬起屁股在背起杠鈴）！

　　這是最深蹲常見的危險錯誤！常常出現在初學者重量過重，這對於下背的壓力會相當的大，要特別留意。

好的動作：“髖關節及肩膀同時往上（上圖左邊）”

　　我們常說，動作要有控制，流暢有序的去做！這樣才會獲得最好的鍛煉效果！而深蹲更是如此！

　　深蹲為什麼難是因為它是一個多關節全身性的動作，需要多個關節，全身肌肉一起協調工作！各司其職，該主動發力的主動發力，該協助發力協助發力，該負責穩定的穩定

　　深蹲主要參與動作的是膝關節、髖關節、踝關節，而且他們是同步工作的！就像是手表的齒輪一起工作！

　　（同時屈髖屈膝下蹲，同時伸髖伸膝起身）

　　正確的動作應該是：杠鈴移動的軌跡和身體中心線重合，落在腳掌中央，運動過程也是直線上下！以避免重心的移動讓力量分散，產生橫向或側向力矩，這樣除了容易受傷外，也容易讓穩定肌群轉變成主動肌群轉。請參考之前的文章：深蹲運動軌跡和中心

　　啟動順序是屈髖往后坐的時候順勢屈膝下蹲！（是同步，同時啟動）並在過程中持續讓腹肌、背肌收縮來維持軀干挺直！起身時同時伸髖伸膝，推起負重成直線上升

深蹲 - Squat【初學者/自身重量】下半身關節的穩定。練腿力。改善呼吸。

Open Your Hips with the Gentle Yoga Side Stretch (Seated Side Straddle S...

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

(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.

Are your health goals weight loss; weight gain; building strength; building muscle; shaping/toning; improving overall health; improving speed, agility, power, balance, and coordination; decreasing blood pressure or cholesterol level; managing diabetes and other chronic diseases; injury rehabilitation; or sport-specific training?

Your Goals are very important to You. And to me. I hope you have a great 2017 and reach your Exercise and Health Goals.

Try and include stretching into your daily exercises. The Gentle Seated Yoga Side Straddle Stretch is a really excellent stretch. Cheers!

側身卷腹怎麼做？人魚線（腹內外斜肌）

對角線膝臥位交替閉動作圖文教程
目標肌肉: 腹部外斜肌, 腹部

簡單的練習沒有裝備！空中蹬車，仰臥起坐扭轉：腹部雕塑，腰圍力量訓練能促進生長激素的分泌，讓身體保持年輕仰臥自行車運動腹內斜肌仰臥起坐.“仰臥卷......！腹內斜肌腹部運動自行車”. 腹肌訓練，腹部和腹斜肌，腹運動，鍛煉腹肌，骨盆腹部雕塑曲線校正，增強腹肌力量，提高新陳代謝，增加瘦肉組織，提高基礎代謝率。強化骨骼，提高中樞神經系統的系統，堅實的，靈活的關節有益骨骼。腹內斜肌肌肉群的運動！空中踏板，全面，仰臥起坐扭曲，是一項艱鉅而全面的鍛煉，你可以練習腹肌的每個部分。仰臥交替對角線收入膝蓋

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

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

平板支撐 PLANK FEATURE 鍛造硬核,打造完美腹部 健衡

平板支撐
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. 動作要領：面對地面,兩隻前臂向下彎曲貼緊地面，此時你的手肘和手指都是平放在地面上的。你的手掌應該收緊，並放在肩膀正下方。你的腳趾可以微微彎曲，收緊腹部，使得腹部和肚臍處感覺向脊柱拉伸。伸直你的身體，但保持脖子和脊椎放鬆。想象你成為一片木板，這樣你就會像箭一樣直了。
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。

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.

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

Enjoy exercise anywhere and anytime!

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.

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.

ONE LEG SQUAT 單腿前蹲——股四頭肌鍛鍊方法動態圖 健身減重 ~ 在家輕鬆學 FORWARD LUNGES 前屈深蹲 必看必做的運動!

ONE LEG SQUAT 單腿前蹲——股四頭肌鍛鍊方法動態圖 健身減重 ~ 在家輕鬆學 FORWARD LUNGES 前屈深蹲 必看必做的運動!

Straight Arm Side Plank Instructions + at Home, Anywhere!

Straight Arm Side Plank Instructions + at Home, Anywhere!

平板支撐PLANK FEATURE鍛造硬核,打造完美腹部 健衡

平板支撐PLANK FEATURE鍛造硬核,打造完美腹部 健衡

Two-Minute Push-up Plank Dip Workout builds the Triceps, Pecs and Core!

Two-Minute Push-up Plank Dip Workout builds the Triceps, Pecs and Core!

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! ...

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!

Try these simple gentle exercises that you can do in street clothes and in the office, or anywhere - for effective lower back pain relief. Good luck with your health goals and exercises and thanks for watching!

Try these simple gentle exercises that you can do in street clothes and in the office, or anywhere - for effective lower back pain relief. Good luck with your health goals and exercises and thanks for watching!

橋式瑜伽好處：輕鬆告別腰酸背痛【瑜伽健身】 定要做的脊椎健康操！ 瑜珈動作 -駱駝式. 物理治療【背部護理】

橋式瑜伽好處：輕鬆告別腰酸背痛【瑜伽健身】 定要做的脊椎健康操！ 瑜珈動作 -駱駝式. 物理治療【背部護理】

Flutter Kicks * Lower Abs and Hip Flexors | Flat Stomach Exercise

Flutter Kicks * Lower Abs and Hip Flexors | Flat Stomach Exercise

How to Build Strong Healthy Calves and Ankles with Calf Raises (Combined with Stretch...

How to Build Strong Healthy Calves and Ankles with Calf Raises (Combined with Stretch...

健衡物理治療及 | 腰痛的簡易緩解方法【背部護理】

健衡物理治療及 | 腰痛的簡易緩解方法【背部護理】

單腿前蹲——股四頭肌鍛鍊方法動態圖 健身減重 ~ 在家輕鬆學 FORWARD LUNGES 前屈深蹲 必看必做的運動! ONE LEG SQUAT

1.兩腳前后分立（一腳在前一腳再后），眼視前方，挺胸收腹緊腰。

2.沉髖、后腿屈膝下蹲至膝關節接近地面，稍頓蹲起，下蹲時膝關節與踝關節在同一垂線上，重量均勻分布在兩腿上﹔重復，知道完成規定次數。

3.完成一組后，交換前后腿位置。



目標鍛鍊部位：股四頭肌



前腿是訓練腿，主要鍛鍊其股四頭肌，也涉及股二頭肌、臀大肌



後退是輔助腿，可以鍛鍊其小腿肌群，尤其是比目魚肌



 動作過程中注意身體平衡。





單腿前蹲——股四頭肌鍛鍊方法動態圖

Improve Leg Strength and Balance with Virabhadrasana II Exercise Anywhere!

Improve Leg Strength and Balance with Virabhadrasana II Exercise Anywhere!

橋式瑜伽好處：解救脊椎腰背痛！ 瑜珈動作 -駱駝式

橋式瑜伽好處：解救脊椎腰背痛！ 瑜珈動作 -駱駝式

Handstand for Beginners: Training the Crow Pose at Home

Handstand for Beginners: Training the Crow Pose at Home

平板支撐PLANK FEATURE鍛造硬核,打造完美腹部

Best Ab Workout - 10 Core Exercises + 2 Core Stretches to get Six Pack Abs at home or Anywhere!

Best Ab Workout - 10 Core Exercises + 2 Core Stretches to get Six Pack Abs at home or Anywhere!

超有效 - 船式 - 爬山姿 | 腹部核心 + 下腹部

超有效 - 船式 -  爬山姿 | 腹部核心 + 下腹部

Reverse Lunges 3min. Burn Fat Build Muscles with Backward Lunges!

Exercise the Soleus and Gastrocnemius calf muscles as well as Hamstrings and your Core Muscles and Improve Cardio + Lose Weight + Speed-up Metabolism while protecting your knees with the Reverse Lunge Bodyweight exercise.

讓你一次練到大腿內外側與腹肌

讓你一次練到大腿內外側與腹肌

How to do a Burpee: Burn Fat and Hit every Muscle!

How to do a Burpee: Burn Fat and Hit every Muscle!

3分鐘高速燃脂【登山者 Mountain Climbers】在家就能練踢腿!

3分鐘高速燃脂【登山者 Mountain Climbers】在家就能練踢腿!

Increase Hip Flexibility + Loosen Tight Hamstrings with the Seated Hamstring Stretch

Increase Hip Flexibility +  Loosen Tight Hamstrings with the Seated Hamstring Stretch

【腰部伸展】主要鍛煉部位 | 改善肩頸僵硬, 促進血液循環, 幫助強化脊椎，伸展胸腔, 肩膀和腹部, 收緊臀部肌肉. 手肘眼鏡蛇 伸展運動

避免腰酸背痛，上班族必須掌握的腰腹部健身技巧



　　現代人久坐辦公室，腰腹肌群普遍無力，除了容易腰酸背痛，失去肌肉力量支撐，更容易使脊椎、骨盆走位，造成肚凸、長短腳、椎間盤疾患等問題。隻要在家作些簡單伸展操，就能讓腰腹肌群更有力，除了令姿勢體態更端正，腰腹肌群的活化更能提升代謝率，讓身體更不容易變胖

避免腰酸背痛, 上班族必須掌握的腰腹部健身技巧! 隻要在家作些簡單伸展操, 就能讓腰腹肌群更有力, 除了令姿勢體態更端正, 腰腹肌群的活化更能提升代謝率, 讓身體更不容易變胖.

1) 趴在地上，雙腿向後伸長，腳背貼地面. 2) 臀部收緊，雙手置於胸旁，手肘靠近身體, 吸氣，將上半身延伸順勢提起. 3) 擴胸將手臂向後伸直, 使胸口往上提, 直到背部有輕微緊繃感, 停留20-30秒.

現代人久坐辦公室, 腰腹肌群普遍無力, 除了容易腰酸背痛, 失去肌肉力量支撐, 更容易使脊椎, 骨盆走位, 造成肚凸,長短腳, 椎間盤疾患等問題.

無需器材簡易健身運動! 改善肩頸僵硬, 促進血液循環, 幫助強化脊椎, 伸展胸腔, 肩膀和腹部, 收緊臀部肌肉.

收緊肩膀, 腹部, 臀部肌肉. 改善肩頸僵硬, 促進血液循環, 幫助強化脊椎，伸展胸腔、肩膀和腹部，收緊臀部肌肉. 手肘眼鏡蛇 伸展運動 無需器材簡易健身運動! (上犬式)

How to squat properly for full body fat loss

How to squat properly for full body fat loss

鶴式 (CRANE POSE) /烏鴉式 (CROW POSE)

鶴式 (CRANE POSE) /烏鴉式 (CROW POSE)

How to Plank: Chaturanga

How to Plank: Chaturanga

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

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

How to stretch the deep tissue inside your upper hamstrings and gluteals. The Elevated Heel Active Hamstring Stretch is a great way to stretch tight upper hamstrings and gluteals!

How to stretch the deep tissue inside your upper hamstrings and gluteals.
The Elevated Heel Active Hamstring Stretch is a great way to stretch tight upper hamstrings and gluteals!

收緊提臀 + 具体的锻炼过程 『如何健康有效的减肥』 减少腹部脂肪

收緊提臀 + 具体的锻炼过程 『如何健康有效的减肥』 减少腹部脂肪

How to do a Reverse Lunge

Reverse Lunges 3min. Burn Fat Build Muscles with Backward Lunges!

核心基礎訓練 LOW PLANK 姿勢的“工作人員”是指脊柱 - 身體的主要支撐系統。當正確執行時，身體類似於桿或桿，脊柱在一條直線上。

核心力量訓練：維持脊椎指南里穩定不變形的能力！



Chaturanga Dandasana（chah-tuur-ANGH-uh dahn-DAHS-uh-nuh）是 Ashtanga，Vinyasa 和 Power Yoga 的主要組成部分。很少提到它的英文名稱，四肢的職員姿勢，這種姿勢最常被稱為“Chaturanga”。全名來自四個梵語詞：



“Chatur” - 意思是“四”

“Anga” - 意思是“limb”

“Danda” - 意思是“工作人員”

“Asana” - 意思是“姿勢”

姿勢的“工作人員”是指脊柱 - 身體的主要支撐系統。當正確執行時，身體類似於桿或桿，脊柱在一條直線上。 Chaturanga是Sun Salutations的一個基本元素，是一個強大的力量和臂平衡。



Chaturanga的好處



Chaturanga加強和調整手腕，手臂，腹部肌肉和下背部。它準備身體更有挑戰性的手臂平衡。類似於傳統的俯臥撑，它也加強了脊柱周圍的肌肉，這有助於改善姿勢。



作為太陽致敬序列的一部分，Chaturanga在Ashtanga，Vinyasa和Power Yoga課程中經常練習多次。它需要耐心和紀律，以學習如何正確練習姿勢，避免傷害。當這完成時，姿勢是強大的全身調色劑。



“瑜伽不是統治的做法;它是一個學習流動的過程，與普拉納，能量的舞蹈。我邀請你開始一個新的力量在asana的概念。認為力量不僅是肌肉的，而且作為自己內部的一種資源，在你心中的內在力量。當你的外部肌肉的肌肉相互保持最佳的平衡時，你將有驚人的進入這個內在的力量......它是可能體驗平衡，動態和快樂的頭腦和身體的狀態在Chaturanga Dandasana。“ - Denise貝尼特斯



注意事項



如果您有腕管綜合徵或肩，肘或手腕受傷，不要練習Chaturanga。懷孕的婦女不應該練習姿勢的完整版本 - 相反，僅僅下降幾英寸，或者只做Plank姿勢。



Chaturanga需要大量的力量才能正確執行，如果你進入太快，很容易傷害自己。如果你還沒有足夠的力量做正確對齊的姿勢，練習HalfChaturanga或Plank姿勢，直到你可以正確支持你的全身體重。



總是在你自己的極限和能力範圍內工作。如果您有任何醫療問題，請在練習瑜伽之前諮詢您的醫生。



說明







開始在板條姿勢。保持你的肘部直接在你的手腕上，慢慢降低你的身體懸停在地板上幾英寸。保持你的平。

抬起你的胸部，保持你的肩膀與你的肘部。不要讓你的胸部掉落或下垂到地板。

充分吸引你的腹部和腿部肌肉。

如果現在完整的姿勢太挑戰，首先來到你的膝蓋。然後，降低你的軀幹，懸停在地板上方一英寸。這是HalfChaturanga。

不要讓你的肘部向兩側張開。讓他們擁抱你的胸前，指向你的腳跟。

將你的指關節的底座壓入地板。您的上臂和下臂應垂直，在肘彎曲90度。不要讓你的肩膀下降低於你的肘部的高度。

保持10-30秒，然後降低你的身體一直到墊和休息。更有經驗的學生可以回到Plank姿勢。那些練習太陽致意的人可以推進面向向上的狗。

Yoga Core Stretch Lengthens the Ab Muscles that Crunches Contract!

Yoga Core Stretch Lengthens the Ab Muscles that Crunches Contract!  Learn this simple cobra pose! Stretches  abs core muscles gain size, definition, flexibility. For best results hold the stretch for 4 - 5 breaths and relax your mid section and gently stretch.



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

4分鐘腹肌訓練動作︱打造完美腹肌 - 簡單基本最有效 , 六塊腹肌

4分鐘腹肌訓練動作︱打造完美腹肌 - 簡單基本最有效 , 六塊腹肌

How to get rid of lower back pain with the modified superman

三头肌训练方法 凳上反屈伸 BENCH DIPS 肱三頭肌 - 肱三頭肌鍛煉方法 - 怎麼練肱三頭肌_健身吧

 三头肌训练方法  凳上反屈伸 BENCH DIPS 肱三頭肌 - 肱三頭肌鍛煉方法 - 怎麼練肱三頭肌_健身吧

Two variations of Standing Calf Raises for Strong and Healthy Muscles

Standing Calf Raises strengthen the Soleus muscles and the Gastrocnemius muscles as well as the Ankle joint. Follow Calf Raises with a Calf Stretch to lengthen the Muscles and for increased Flexibility!  

Good Luck with Your Exercises and Health Goals and Thanks for Watching!

深蹲 - Squat【初學者/自身重量】下半身關節的穩定。練腿力。改善呼吸。

深蹲 - Squat【初學者/自身重量】下半身關節的穩定。練腿力。改善呼吸。

How to Strengthen Your Abdominal Core Muscles with ABS Leg Raises

How to Strengthen Your Abdominal Core Muscles with ABS Leg Raises + No Equipment is Required or Special Clothes! 

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 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

Low Impact Gentle Stretching Exercises : Seated Straddle Splits Stretch

Low Impact Gentle Stretching Exercises : Seated Straddle Splits Stretch

超級燃燒脂肪 在家就能練踢腿 MOUNTAIN CLIMBERS

超級燃燒脂肪 在家就能練踢腿 MOUNTAIN CLIMBERS!!

How To Do Abdominal Scissor Kicks (Flutter Kicks) At Home Or Anywhere! 6 Pack Abs Workout

How To Do Abdominal Scissor Kicks (Flutter Kicks) At Home Or Anywhere! 6 Pack Abs Workout

腰痛的簡易緩解方法，自我復健.

 腰痛的簡易緩解方法，自我復健.

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

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

【半躺臥抬腿 | 核心訓練】主要鍛煉部位 | 強化 腹部, 腿部肌肉, 核心肌群. 鍛煉下腹部肌肉, 無需器材簡易健身運動! 核心訓練! HD

【半躺臥抬腿 | 核心訓練】主要鍛煉部位 | 強化 腹部, 腿部肌肉, 核心肌群. 鍛煉下腹部肌肉, 無需器材簡易健身運動! 核心訓練! HD 

動作要領:

1) 平躺或半躺, 雙手平放於身體兩側, 上身微微抬起保持放鬆靜止, 用肘部支撐上身. 
2) 吸氣, 把注意力集中在腹部, 用腹部的力量拔腿舉起, 抬起雙腿離開地面約60度, 腿伸直, 抬高, 動作盡量緩慢. 同時讓您的雙腿伸直, 停留一秒鐘, 下去的時候注意腳跟不要觸到地面.返回到起始位置, 呼氣. 重復交替完成目標練習數目.
3) 呼氣時慢慢地, 有控制地將腿還原. 連續動作20-30次.提示: 動作盡量緩慢, 腿不能彎曲, 上半身保持放鬆靜止.無需器材簡易. 健身運動! 仰卧抬腿卷腹：针对下腹
抬腿时，腿部并拢，可以不用图示那样笔直，你可以屈膝完成抬腿卷腹，强度小一些. 仰卧抬腿, 动作图解教程! 鍛煉下腹部肌肉, 及維持腿部線條. 半躺臥抬腿 - 無需器材簡易健身運動! 核心訓練! 仰卧抬腿.

How to get Bigger, Longer, Stronger and Healthier Calves at Home or Anywhere! Without Equipment!!

How to get Bigger, Longer, Stronger and Healthier Calves at Home or Anywhere! Without Equipment!!

棒式 Plank 教學挺身變化鍛鍊胸肌 (Push Up Variations)【伏地挺身】健身超快方法 簡單Exercise

棒式 Plank 教學挺身變化鍛鍊胸肌 (Push Up Variations)【伏地挺身】健身超快方法 簡單Exercise

How to effectively stretch and release tight Gluteals, and Upper Hamstrings using a Standing Elevated Heel Stretch.

How to effectively stretch and release tight Gluteals, and Upper Hamstrings using a Standing Elevated Heel Stretch.

瑜珈-戰士一式 (Warrior II)

 瑜珈-戰士一式 (Warrior II)

Exercise the largest muscles first for maximum benefit + reverse lunges burn fat and build muscles 3min. no special clothes and no equipment necessary!

Exercise the largest muscles first for maximum benefit + reverse lunges burn fat and build muscles 3min. no special clothes and no equipment necessary!

最強燃脂運動!!!! 波比 Burpee會訓練到全身百分之70以上的肌肉群 打造完美的肌肉線條! ! 波比訓練20秒燃脂打造完美的肌肉線條! —波比 【 肌耐力, 彈性, 活動性, 心肺適能, 燃燒脂肪 】 Burpee(中文音譯為波比) ，它是一項無氧運動(anaerobic)，結合了深蹲(Squat)、俯臥撐(Push-Ups)...[更多]. 極度挑戰！主要鍛煉部位 | 核心肌群, 腳, 手臂, 腹部, 臀部及背部 波比是一種高強度, 短時間燃燒脂肪, 令人心跳率飆升的自重阻力訓練動作之一. 打造完美的肌肉線條! 一共是由5個動作連接而成的，結合了深蹲 (Squat)、踢腳, 伏地挺身(Push-Ups)及 跳躍(Jump)，訓練在短時間內快速提升心跳率(Increase Heart Rate)。Burpee不僅可以訓練到全身百分之70以上的肌肉, 也可以訓練肌耐力、彈性、活動性, 也對於心肺適能(Cardiovascular Fitness)的訓練非常的有幫助。 1. 蹲下 2. 後踢腳 3. 伏地挺身 4. 前跳 5. 垂直跳 Tips: 做高強度的前, 請記得先暖身5~10分鐘， 做完之後, 不要立刻就坐下來, 請放鬆和伸展5~10分鐘. Burpee，中文音譯為“波比”，是一項無氧運動，結合了深蹲、伏地挺身及跳躍一連串的動作。由於能在短時間內會將心跳率拉升到將近人體最大值，被稱為是最有效率、最好的全身健身項目之一，常被列為燃脂、減肥的運動課程的項目之一。Burpee 可以訓練到全身百分之70以上的肌肉群，包含核心肌群、腳、手臂、腹部、臀部及背部等，除了訓練肌耐力、彈性、活動性外，它對於心肺適能的訓練也非常的有幫助。初學者可以先從做10次Burpee，休息10秒，總共做10循環，或是在30秒內做最多下Burpee，休息30秒，總共做10循環，強度適應了就可以調整次數及休息的時間。波比訓練 BURPEE 貼心小提醒：先暖身個5至10分鐘，做完之后，不要立刻就坐下來，請收操(cool down)5至10分鐘。另外謹記准備做跳躍動作時，膝蓋不要超過腳尖為原則，避免給膝蓋太多負擔喔！若你有高血壓、糖尿病、心臟病、心血管疾病等，請先咨詢你的醫師，否則可能會發生意外的狀況。 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.

最強燃脂運動!!!! 波比 Burpee會訓練到全身百分之70以上的肌肉群 打造完美的肌肉線條! !

波比訓練20秒燃脂打造完美的肌肉線條!  —波比 【 肌耐力, 彈性, 活動性, 心肺適能, 燃燒脂肪 】 Burpee(中文音譯為波比) ，它是一項無氧運動(anaerobic)，結合了深蹲(Squat)、俯臥撐(Push-Ups)...[更多]. 極度挑戰！主要鍛煉部位 | 核心肌群, 腳, 手臂, 腹部, 臀部及背部



波比是一種高強度, 短時間燃燒脂肪, 令人心跳率飆升的自重阻力訓練動作之一.



打造完美的肌肉線條! 一共是由5個動作連接而成的，結合了深蹲 (Squat)、踢腳, 伏地挺身(Push-Ups)及 跳躍(Jump)，訓練在短時間內快速提升心跳率(Increase Heart Rate)。Burpee不僅可以訓練到全身百分之70以上的肌肉, 也可以訓練肌耐力、彈性、活動性, 也對於心肺適能(Cardiovascular Fitness)的訓練非常的有幫助。



1. 蹲下

2. 後踢腳

3. 伏地挺身

4. 前跳

5. 垂直跳



Tips:

做高強度的前, 請記得先暖身5~10分鐘，

做完之後, 不要立刻就坐下來, 請放鬆和伸展5~10分鐘.



Burpee，中文音譯為“波比”，是一項無氧運動，結合了深蹲、伏地挺身及跳躍一連串的動作。由於能在短時間內會將心跳率拉升到將近人體最大值，被稱為是最有效率、最好的全身健身項目之一，常被列為燃脂、減肥的運動課程的項目之一。Burpee 可以訓練到全身百分之70以上的肌肉群，包含核心肌群、腳、手臂、腹部、臀部及背部等，除了訓練肌耐力、彈性、活動性外，它對於心肺適能的訓練也非常的有幫助。初學者可以先從做10次Burpee，休息10秒，總共做10循環，或是在30秒內做最多下Burpee，休息30秒，總共做10循環，強度適應了就可以調整次數及休息的時間。波比訓練 BURPEE 貼心小提醒：先暖身個5至10分鐘，做完之后，不要立刻就坐下來，請收操(cool down)5至10分鐘。另外謹記准備做跳躍動作時，膝蓋不要超過腳尖為原則，避免給膝蓋太多負擔喔！若你有高血壓、糖尿病、心臟病、心血管疾病等，請先咨詢你的醫師，否則可能會發生意外的狀況。



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.

Fast and effective way to strengthen your core Abs and Obliques at home or anywhere!

Fast and effective way to strengthen your core Abs and Obliques at home or anywhere!

腹肌訓練! 健身超快方法【洗衣板式腹肌 | 腹內外斜肌 】

腹肌訓練! 健身超快方法【洗衣板式腹肌 | 腹內外斜肌 】

Abdominal Muscle Stretch

Abdominal Muscle Stretch

強化小腿肌肉訓練 站姿舉踵: 操作方法：兩腳前掌站在墊木上，略挺胸收腹。膝蓋保持伸直，腳后跟用力向上踮起至極限，然后慢慢放下至最低限度

強化小腿肌肉訓練

站姿舉踵:

操作方法：兩腳前掌站在墊木上，略挺胸收腹。膝蓋保持伸直，腳后跟用力向上踮起至極限，然后慢慢放下至最低限度

How to Gain Immediate Low Back Pain Relief

How to Gain Immediate Low Back Pain Relief 

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! ...

腿部和臀部的全面训练 前屈深蹲 LUNGE. 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

Beginner Push up - in regular clothes anywhere anytime at the office or ...

Gentle and easy beginner push up - use in regular clothes in the office or the kitchen (while the coffee is brewing) anywhere anytime! 

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

結實手臂肩膀肌肉. WORKOUT - 肱三頭肌, 三角肌 -Triceps Brachii bench dips 如何做“三头肌撑体”

結實手臂肩膀肌肉.  WORKOUT - 肱三頭肌, 三角肌  -Triceps Brachii bench dips 如何做“三头肌撑体”

if you have a sore stiff lower back try and follow along with Gentle Bac...

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.  Factors that may contribute to low back pain at work include poor posture while sitting or standing, sitting or standing for long periods of time, driving long distances, improper lifting techniques, frequent lifting, or lifting excessively heavy loads. Low back pain is as common among clerical workers who sit for prolonged periods as in people whose jobs require heavy lifting

蹲是一個動作(SQUAT)，不是針對特定肌肉的訓練動作。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. 練腿力也固臀肌. 無需器材簡易健身運動.

蹲是一個動作(SQUAT)，不是針對特定肌肉的訓練動作。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. 練腿力也固臀肌. 無需器材簡易健身運動.

側身卷腹怎麼做？人魚線（腹內外斜肌）

側身卷腹怎麼做？人魚線（腹內外斜肌）

Step-up Calf Raise Workout: Best way for Strong and Healthy Muscles w/o ...

Step-up Calf Raise Workout: Best way for Strong and Healthy Muscles w/o equipment

Mountain Climbers Instructions = Lose Belly Fat + Increase Metabolism fo...

How to Lose Belly Fat Fast!

跪姿控制平衡 * 瑜伽體式--飛鳥式 平衡脊柱伸展運動 - 看到視頻就在這裡做了鷹犬演習

跪姿控制平衡

跪在墊上，其中一個膝關節跪在平衡墊上，收緊核心肌肉。抬起另外一條腿和對側的手臂，保持骨盆中立，不要傾斜。控制身體的平衡，保持一段時間，換另外一邊。

Do something for Yourself before the work day begins; while the coffee is brewing practice side balance plank and strengthen Your core. Good luck with your day and exercises and health goals and thanks for watching!

Do something for Yourself before the work day begins; while the coffee is brewing practice side balance plank and strengthen Your core. Good luck with your day and exercises and health goals and thanks for watching!

3分鐘激活背部 - 腰痛的簡易緩解方法

3分鐘激活背部 - 腰痛的簡易緩解方法

How to Strengthen Your Calves without equipment with Bodyweight Calf Raises!

How to Strengthen Your Calves without equipment with Bodyweight Calf Raises!

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

Epic Superbowl between Atlanta Falcons and New England Patriots - while watching the match for 3 hours? - also remember yourself - fine to lounge and eat and drink also avoid sore and stiff from sitting to long. Here are exercises that are great to mix up - no equipment or special clothes. Hope it is a EPIC Superbowl!!! And have a great 2017 and good luck with your health goals and exercises and thanks for watching!

Epic Superbowl between Atlanta Falcons and New England Patriots - while watching the match for 3 hours? - also remember yourself - fine to lounge and eat and drink  also avoid sore and stiff from sitting to long. Here are exercises that are great to mix up - no equipment or special clothes. Hope it is a EPIC Superbowl!!! And have a great 2017 and good luck with your health goals and exercises and thanks for watching!

Leg raises work your center core six pack: Keep your legs together and s...

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.



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



a) Maintain straight legs

b) Engage (tighten) 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!



Leg raises develop muscles for greater spinal support as well as the abdominal Six pack + it is a good core strengthener and also improves your hip flexors so there are many benefits that come with doing ABS Leg Raises!!

每天4分鐘 + 造完美腹肌!【腹外斜肌, 煉腹直肌, 上腹】四 練埋左右側肌

每天4分鐘 + 造完美腹肌!【腹外斜肌, 煉腹直肌, 上腹】四 練埋左右側肌

Reverse Lunges improves your strength and endurance

Reverse Lunges improves Your Strength and Endurance.



The primary muscles affected are quadriceps in the front of your thigh, gluteus maximus in your buttocks, adductor magnus in your inner thigh, and soleus in your calf. The hamstrings in the back of your thigh, and gastrocnemius in your calf function as dynamic stabilizers. In addition many core muscles in your abdomen and your back function to stabilize your upper body throughout the movement.



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

基礎核心訓練, 每天3分鐘輕鬆練出馬甲線, 側棒式

基礎核心訓練, 每天3分鐘輕鬆練出馬甲線, 側棒式

Achieve a Healthy and Strong Low Back with these Gentle Beginner Exercises that can be performed anywhere and anytime!

Achieve a Healthy and Strong Low Back with these Gentle Beginner Exercises that can be performed anywhere and anytime!

【伏地挺身】訓練部位：胸大肌。伏地挺身 PUSH-UP

【伏地挺身】訓練部位：胸大肌。伏地挺身 PUSH-UP



　　1. 雙手置於軟墊上並約略對准鎖骨位置，雙腳著地距離約為肩寬的1.5倍，注意腹部、臀部緊收，身體側面成一直線。

　　2. 手肘向外張開讓胸口下沉，盡量靠近地面，再回到預備姿勢。操20下，並重覆2循環。

Anywhere and anytime! How to do Tricep Dips | Arm Workout

Anywhere and anytime! How to do Tricep Dips | Arm Workout

3分鐘超級燃燒脂肪 + 前屈深蹲 FORWARD LUNGES!!!

3分鐘超級燃燒脂肪 + 前屈深蹲  FORWARD LUNGES!!!

3分鐘超級燃燒脂肪 + 瘦腰收腹操 Mountain Climbers

3分鐘超級燃燒脂肪 + 瘦腰收腹操  Mountain Climbers

Learn the Ab core muscle stretch - stretching elongates the AB muscles that crunches contract, so it is a great counteraction.

Learn the Ab core muscle stretch - stretching elongates the AB muscles that crunches contract, so it is a great counteraction.

A Challenging 3 Minute Core Plank that also target Shoulders, Chest and Arms.

A Challenging 3 Minute Core Plank that also target Shoulders, Chest and Arms.

保護腰椎計畫, 輕鬆學瑜珈: 改善腰酸背痛

保護腰椎計畫, 輕鬆學瑜珈: 改善腰酸背痛

Follow along with Gentle Back Exercises for Treating Stiff and Sore Lowe...

Exercises for a Healthy Back and Stretch and Mobility Routine

核心基礎訓練LOW PLANK姿勢的“工作人員”是指脊柱 - 身體的主要支撐系統。 當正確執行時，身體類似於桿或桿，脊柱在一條直線上。 Chaturanga是Sun Salutations的一個基本元素，是一個強大的力量和臂平衡

核心基礎訓練LOW PLANK姿勢的“工作人員”是指脊柱 - 身體的主要支撐系統。

 當正確執行時，身體類似於桿或桿，脊柱在一條直線上。 Chaturanga是Sun Salutations的一個基本元素，是一個強大的力量和臂平衡

A Smaller Waistline, Greater Muscle tone + Improved Flexibility.

A Smaller Waistline, Greater Muscle tone + Improved Flexibility. 
Lose your Belly Fat and Flatten your Stomach + Build a better butt with Leg Raises. 

蹲是一個動作(SQUAT Movement)，不是針對特定肌肉的訓練動作。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...

蹲是一個動作(SQUAT Movement)，不是針對特定肌肉的訓練動作。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

MAKE EVERYTHING BURN THE BURPEE THE BEST BODYWEIGHT EXERCISE

the best exercise to lose weight fast

平板支撐PLANK FEATURE鍛造硬核,打造完美腹部

動作要領：面對地面,兩隻前臂向下彎曲貼緊地面，此時你的手肘和手指都是平放在地面上的。你的手掌應該收緊，並放在肩膀正下方。你的腳趾可以微微彎曲，收緊腹部，使得腹部和肚臍處感覺向脊柱拉伸。伸直你的身體，但保持脖子和脊椎放鬆。想象你成為一片木板，這樣你就會像箭一樣直了

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

How to Build Bigger and Longer and Stronger Calves without Weights AnyWhere!

側身卷腹怎麼做？人魚線（腹內外斜肌）

側身卷腹怎麼做？人魚線（腹內外斜肌）

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

Easy Low Back Strength and Flexibility Exercises - No Equipment Needed

小腿肌肉訓練【站姿提踵】主要鍛煉部位 | 腓肠肌, 比目鱼肌 HD

提踵動作（Calf Raise）主要健美小腿肌群，美化小腿曲線。站姿提踵（Standing Calf Raise）是應用最多、最經典的一個動作。



　　目標鍛煉部位：小腿三頭肌（腓腸肌、比目魚肌）



　　動作要領：



　　1.緊腰、挺胸，身體直立，膝關節伸直。



　　2.接著吸氣，盡可能高地向上提起腳跟，稍停3∼4秒鐘。然后呼氣，緩慢還原，重復練習。

Reduce belly fat Squat movement Basic Edition ( follow with quadriceps a...

How to Squat Properly

凳上反屈伸（Bench Dip）肱三頭肌 - 肱三頭肌鍛煉方法 - 怎麼練肱三頭肌_健身吧

凳上反屈伸（Bench Dip）在兩個長凳間進行，屬於孤立形式的反屈伸動作，也形象稱為仰臥后撐，屬於較難控制的動作，因此需要肱三頭肌達到一定力量再來練習。

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

Chest and shoulder work-out - how to do Push-ups

Rutina abdomen en 4 minutos

Gentle Seated Yoga Side Straddle Stretch

Healthy Strong Long Calf Muscles with Bodyweight Calf Raises without equ...

The Optimal Exercise Program should have fitness components of cardiorespiratory fitness, muscular strength and endurance, flexibility, body composition, and neuro-muscular fitness, and flexibility. FITT-VP ( Frequency Intensity Time Type Volume Progression ) Muscular fitness includes both muscular strength and muscular endurance.

Bodyweight Calf Raises are a very good way to strengthen the Gastrocnemius and Soleus Muscles as well as the ankle joint ligaments, tendons and muscles. Follow the exercise with a calf stretch to lengthen the muscles and increase muscle health and size and flexibility. Good luck with your exercises and health goals and thanks for watching!

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

腹肌鍛煉 核心訓練

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！