「壺鈴」兼具強化肌力與心肺功能,是我非常喜歡的健身項目,健身教學時我也會融入壺鈴的功能性訓練,許多學生問,在家如果沒有壺鈴怎麼辦?跟大家分享簡易版利用米袋也能達到類似效果!首先,將適當重量的米袋放入手提袋或環保袋中,不要太大,以免動作不方便。(我用小型環保袋,裝入約5公斤的米)
🔥 #居家運動系列—15分鐘米袋健身
1)盪壺/擺盪米袋(30下):背打直不拱背,收緊腹部,稍微屈膝下腹往後收、臀部往後推,利用離心擺盪,動作區間臀部都要維持緊蹦感,利用臀部前後推動的動能來擺盪。
2)肱三頭肌過頭彎舉(10下):將手臂伸舉米袋到頭上,手肘貼近頭部,彎曲手肘,肘部儘量保持不動,彎舉10下,收縮上臂後方肌肉
3)離心核心訓練(10圈):將米袋繞著身體順時鐘及反時鐘十圈,因為手持重量繞行身體時,腹部肌群會自然收緊維持身體穩定,注意不要駝背!
4)壺鈴/米袋高拉(15下):訓練到手臂、肩膀、臀部、腿部肌群,下蹲後站起時吐氣,順勢拉高手肘往上帶至胸前。
5)抱米袋深蹲(15下):背打直、收緊腹部、臀部夾緊,驅髖啟動下蹲姿勢(勿先彎膝蓋下蹲)下腹後收臀往後推下蹲,挺胸面向前不要前傾上身,蹲下時讓上半身與小腿脛骨平行。
以上五組動作重複三個循環!🔥🔥🔥
翹臀褲:BigBig台灣
環保袋:Kind Bag 台灣
—————————————————
🏋🏻♀️ACE-CPT美國運動委員會認證健身教練
-KBC國際壺鈴認證指導教練證書
-ACE Certified™ Senior Fitness Trainer
-ACE Certified™ Group Fitness Trainer
-Stroops VITL Certified™ 彈力繩系統教練
-TRX Certified™ 懸吊系統訓練證書
-ACE Certified™ 功能性臀部訓練證書
-IOC Certification 運動醫學運動傷害認知
-IOC Certification 運動營養學
同時也有254部Youtube影片,追蹤數超過250萬的網紅Joanna Soh Official,也在其Youtube影片中提到,How to choose a smartwatch and utilize the function to improve your daily health and fitness management? Let me share with you in this video! For more...
「ace trainer」的推薦目錄:
- 關於ace trainer 在 Facebook 的最讚貼文
- 關於ace trainer 在 Facebook 的最讚貼文
- 關於ace trainer 在 Facebook 的最讚貼文
- 關於ace trainer 在 Joanna Soh Official Youtube 的最佳解答
- 關於ace trainer 在 Joanna Soh Official Youtube 的精選貼文
- 關於ace trainer 在 Joanna Soh Official Youtube 的最佳解答
- 關於ace trainer 在 Ace Trainer Liam - YouTube 的評價
- 關於ace trainer 在 Ace Trainer Liam - Facebook 的評價
- 關於ace trainer 在 Is it no longer possible to earn the Ace Trainer badge? - Arqade 的評價
- 關於ace trainer 在 Ace Trainer Liam is creating videos on YouTube and ... - Patreon 的評價
- 關於ace trainer 在 [發問] 精英訓練家(ACE Trainer) 金牌- Pokemon GO - 寶可夢GO 的評價
- 關於ace trainer 在 Meet Ace Trainer Liam - the Derby YouTube star making ... 的評價
ace trainer 在 Facebook 的最讚貼文
😃教練要肥來啦🙌 我知道你們都很想我,這陣子訊息📧都要被學生塞爆了!大家都很想回來上課運動,政府終於公布好消息📣7月13日微解封🤩 感謝阿中部長和全國人民的努力🙇🏻♀️希望我們的生活能夠慢慢恢復正常🙏
🏋🏻♀️健身房微解封:大家還是要謹守防疫規則喔
✅室內外運動場館,容留人數為「最適乘載量」25%為限
✅實聯制、全程配戴口罩
✅使用個人運動器具
✅避免肢體碰觸,授課配戴口罩
✅大型健身設備則間隔開放
✅強化每次使用器材設備清消
✅教練授課前要進行抗原快篩,每週快篩1次
✅適度縮減堂數和人數
✅空堂時間充分清潔消毒
✅不得從事運動按摩或接觸型近距離課程
月中後會開始慢慢恢復少量的授課,終於又可以開始我最愛的健身教學了,想念我的學生們🥰一起運動吧💪
🏋🏻♀️ACE-CPT美國運動委員會認證健身教練
-KBC國際壺鈴認證指導教練證書
-ACE Certified™ Senior Fitness Trainer
-ACE Certified™ Group Fitness Trainer
-Stroops VITL Certified™ 彈力繩系統教練
-TRX Certified™ 懸吊系統訓練證書
-ACE Certified™ 功能性臀部訓練證書
-IOC Certification 運動醫學運動傷害認知
-IOC Certification 運動營養學
ace trainer 在 Facebook 的最讚貼文
防疫在家都還好嗎?讓廚房變運動場,利用廚房流理台、鍋盆也能拿來健身!做完一輪大飆汗耶,加強新陳代謝提高免疫力,平安度過疫情💪
#居家運動系列
◤螃蟹走暖身:左右來回各10下,家裡走廊空曠處都可進行,如果步數較少可多來回幾趟,動作務必確實,收腹將臀向後推hold住,讓身體和小腿呈平行,膝蓋不往前推避免力量集中在膝蓋。
◤抬腿啟動臀肌肌群,用最大自主收縮力繃緊臀部並勾腳跟向後斜方抬起,可先停10秒,再抬10下,注意⚠️屁股不能翻腰不能塌。
◤深蹲:整個動作臀部都要最大自主收縮力,髖啟動往後坐,重心放在臀部,收臀推起身,做10次,3組。
◤流理臺俯撐,保持身體平板姿,繃緊全身力量,夾臀收腹,10下,3組。
◤弓箭步左右腳各10下。兩膝蓋彎曲九十度,重心放在臀部,三組。
◤提壺弓箭步:兩個不銹鋼水壺裝滿水,太輕的話,可將米袋放進袋子加重手提的重量。
◤鑄鐵鍋弓箭步旋轉:強化軀幹控制,可鍛鍊腹斜肌和臀大肌…等多項肌群,身體要保持直立,收腹不駝背或凹腰,前腳膝蓋不可內扣
◤高舉弓箭步轉體:雙膝彎曲呈90度,雙手舉高鑄鐵鍋預備,保持穩定,左右旋轉各十次。
🏋🏻♀️上半身居家運動:https://fb.watch/5z2C8QD2ra/
Have some fun home workouts to keep fit💪
*** *** *** *** *** *** ***
🏋🏻♀️ACE-CPT美國運動委員會認證健身教練
-KBC國際壺鈴認證指導教練證書
-ACE Certified™ Senior Fitness Trainer
-ACE Certified™ Group Fitness Trainer
-Stroops VITL Certified™ 彈力繩系統教練
-TRX Certified™ 懸吊系統訓練證書
-ACE Certified™ 功能性臀部訓練證書
-IOC Certification 運動醫學運動傷害認知
-IOC Certification 運動營養學
ace trainer 在 Joanna Soh Official Youtube 的最佳解答
How to choose a smartwatch and utilize the function to improve your daily health and fitness management? Let me share with you in this video!
For more information about HUAWEI WATCH 3 Series: http://bit.ly/JoannaYT
#HUAWEIWatch3Series #HarmonyOS #eSIM #LongBatteryLife #PremiumSmartwatch #SportSmartwatch #StylishSmartwatch
I wear my smartwatch every single day! That's because I want to be able to track not just my workouts, but also my health all day long. The fact is, when we're able to gather more data and knowledge about our own body and how we are performing in each workout session, that will give you the motivation and discipline to stay consistent. This has really to stay on track all these years and see results.
If you are thinking of getting a smartwatch or perhaps you are looking to update your current one, then watch this video as I share with you some of the important features I will look out for when it comes to getting a smartwatch to track my health and fitness.
What are the most important features to you? Let me know in the comments below. =)
________________
Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
________________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
How to Choose the Right Smartwatch to Track Your Fitness | Huawei Watch 3 Review | Joanna Soh
ace trainer 在 Joanna Soh Official Youtube 的精選貼文
Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
Full recipes and meal plans are available on FIO! SUBSCRIBE: http://bit.ly/SUBJoannaSoh |
Follow my IG: https://instagram.com/joannasohofficial/
Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
________________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
Get the full recipe on FIO! Sign up here for 25% Off all FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
You only need 20 ingredients for all these recipes!! They are absolutely flavourful, simple to prep and wholesome!! I've used healthier cooking methods such as light stir-frying, baking, steaming and boiling. Try them out and let me know which is your favourite dish in the comments below!
BREAKFAST - Mushroom Egg Muffins (6 muffins)
1) 6 Eggs - 468cals
2) 1/2 Red Bell Pepper, diced
3) 1/4 cup Mushroom, diced
4) 1/2 can of Tuna
5) 1/2 tsp. Cajun Seasoning
6) Salt & Pepper to taste
Per Egg Muffin - 94Cals
LUNCH - Asian Salmon Stir Fry (serves 2)
1) 1 Salmon Fillet, cut into cubes
2) 1/2 cup Green Beans, trimmed & sliced
3) 1 cup Mushrooms, sliced
4) 2 garlic Cloves, minced
5) 1 tbsp. Soy Sauce, divided
6) 1 tsp. Sesame Oil
7) Spring Onions, chopped
Soba Noodles & Edamame Salad (Serves 2)
1) 90g uncooked soba noodles
2) 1/4 cup Edamame, unshelled
3) 1/2 tbsp. Sesame Seeds
4) 1 tsp. Sesame Oil
5) 1 tsp. Chilli Flakes
6) Spring Onions
TOTAL LUNCH CALORIES - 470Cals
DINNER - Steamed Soy Ginger Barramundi (serves 2)
1) 1 Barramundi Fillet (about 12oz), or other white fish of your choice
2) 1/4 cup Ginger, finely sliced
3) 1/4 cup Spring Onions, sliced
4) 2 Small Chillies, chopped
5) 1 tsp. Sesame Oil
6) 1 tsp. Soy Sauce
Stir-Fried Mixed Vegetables (serves 3)
1) 1 Head Broccoli, cut into florets
2) 1 Carrot, thinly sliced
3) 1/2 Red Bell Pepper, sliced
4) 2 Garlic Cloves
5) 1/2 tsp. Sesame Oil
6) 1/2 tsp. Soy Sauce
7) 1/2 tsp. Chili flakes
Total Dinner Calories (including 1 bowl of white rice) - 500Cals
_
ace trainer 在 Joanna Soh Official Youtube 的最佳解答
Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
________________
40-Minute Resistance Band Total Body Strength Training
Blast your whole body with this resistance band workout. Resistance band has got to be my favourite piece of fitness equipment as they are super affordable, easy to transport and extremely effective in strengthening the entire body. I travel with my resistance band wherever I go to make sure I get to workout no matter where I am! In this workout, I share with you some of my best and favourite resistance band exercises to target the larger muscles as well as smaller muscles. Plus, this is low impact so it’s suitable for everybody!
Duration: 35 Minutes
Sequence: 45 secs Workout - 15 secs Rest
Total Calories: 300 - 350 Cals
Lower Body
1. Resisted Squat
2. Reverse Lunge Single Arm Press
3. Glute Bridge
4. Glute Kickback
Upper Body
1. Narrow to Wide Row
2. Upright Row to Front Raise
3. Wide to Narrow Curl
4. Overhead Tricep Extension
5. Standing Chest Pull
Core
1. Woodchop
2. Reverse Crunches
________________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
#ResistanceBand
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
ace trainer 在 Ace Trainer Liam - Facebook 的推薦與評價
Ace Trainer Liam, 德貝|original=Derby (英格蘭) 。 1812 個讚· 7 人正在談論這個。 YouTuber and Twitch Partner making Pokémon content. ... <看更多>
ace trainer 在 Is it no longer possible to earn the Ace Trainer badge? - Arqade 的推薦與評價
With the release of trainer battles, the Ace Trainer medal is now able to be earned again. By opening the “Near By” menu and swiping left, ... ... <看更多>
ace trainer 在 Ace Trainer Liam - YouTube 的推薦與評價
Pokemon Season 1 Episode 47 - A Chansey Operation! Today we're looking at the WTF Moments for Episode 47 of the Pokémon Anime, called A Chansey Operation! ... <看更多>