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!