One of my best 20-minute advanced routine in the past 30 days! How many of you survived this workout?
同時也有1部Youtube影片,追蹤數超過2,500的網紅SARIA CHEN,也在其Youtube影片中提到,In this 35 minute full body body weight home workout you don't need any equipment, just show up with a mat, and Ill guide you through this 35 minute f...
advanced 7 minute workout 在 Sports Dr. Tu 運動醫學-凃俐雯醫師 Facebook 的精選貼文
"七分鐘運動" (7-minute workout)
2013年美國運動醫學會發表了"科學的七分鐘運動受到熱烈的迴響,這是一種高強度的間歇訓練方式,只需要利用身體體重以及一張椅子來執行,對於忙碌的現代人來說是一種非常有效率的運動方式,且有改善身體代謝和減少體脂肪的效果。
但對於某些人來說,動作太過簡單輕鬆,因此2014年紐約時報應觀眾要求又找專家設計了這個運動的進階加強版,只需要再加入啞鈴這個工具。
兩個版本都非常值得推薦給大家,大家可以選擇適合自己的版本天天做一遍,甚至二到三遍,其實對於身體組成的改善效果跟長時間的耐力運動幾乎相同。
"進階版七分鐘運動"
http://well.blogs.nytimes.com/…/the-advanced-7-minute-work…/
"七分鐘運動"
http://well.blogs.nytimes.com/…/the-scientific-7-minute-w…/…
我最喜歡這個有音樂的七分鐘運動版本
https://www.youtube.com/watch?v=kXUaon7o-5g
紐約時報還有提供免費的APP下載喔
http://well.blogs.nytimes.com/projects/workouts/
advanced 7 minute workout 在 SARIA CHEN Youtube 的最讚貼文
In this 35 minute full body body weight home workout you don't need any equipment, just show up with a mat, and Ill guide you through this 35 minute full body toning workout heres going to be 10 exercises, its cardio and strength training combined together you will definitely get a good sweat.
Here are the exercises we are going to do.
1: Jumping Jack X 50 Reps
2: Squat Twist Elbow to Knee X 50 Reps
3: Reverse Lunge X 40 Reps
4: Side Lunge (20 Each Side) X 40 Reps
5: Fire Hydrant (20 Each Side) X 40 Reps
6: Tricep Elbow Tap X 30 Reps
7: Modify Side Plank With Torso Twist X 20 Reps
8: Arm & Leg Extend To Crunch X 20 Reps
9: Planking Feet Tap Side X 20 Reps
10: Advanced Superman X 10 Reps
HAVE A GOOD WORKOUT!
Saria Chen is a fitness and lifestyle channel, focused on toning your body with quick, easy and fun pilates inspired bootcamp style at home workouts. Follow along as I upload new workouts every week, focusing on butt workouts, at home workouts, easy workouts, arm workouts, core workouts, toning workouts and leg workouts. Have a specific area you want to focus on, let me know and I will make a video for it.
這個35分鐘的徒手訓練總共會有10個動作。在這10個動作中會完整的運動到你全身的肌肉。
你不需要任何器材只需要一張墊子。
以下是這影片中的10個動作
1: 開合跳50下
2: 深蹲手肘碰膝蓋50下
3: 後弓步蹲40下
4: 側面下蹲40下(一邊20下)
5: 消防栓式40下(一邊20下)
6: 三頭肌手肘點地30下
7: 簡易側邊棒式加上側腹肌捲腹20下
8: 手臂跟腿往外延伸在捲腹20下
9: 肘撐平板式加上腳輪流往外側點20下
10: 花式超人式10下
祝大家運動愉快!