關於 dolphin plank ，我們在網路上蒐集到這些相關的討論、資訊與評價

PLANK CHALLENGE SIẾT EO VÀ NHẬN GIVE AWAY LIỀN TAY!!😍😍
.
Mùa dịch phải ở nhà giãn cách xã hội của các nàng sao rồi? Thay vì chỉ ăn, ngủ, nằm xem phim, lướt Facebook thì sao không thực hiện Plank Challenge này cùng Rosie nhỉ?
.
❗Thể lệ Challenge như sau:
Trong video Rosie có thực hiện BA kỹ thuật biến thể của Plank, một động tác tập giảm mỡ bụng mà nàng nào chắc cũng đã tập qua rồi. Cho nên trong Challenge này, hãy thử nâng cao độ khó thêm một chút nhé!

✔ DOLPHIN PLANK
✔ BIG-STEP PLANK
✔ TWIST PLANK
.
Hãy chọn ra MỘT kỹ thuật mà các bạn muốn tập theo, thực hiện 10 nhịp và đăng video lên Story/Feed của Instagram hoặc Facebook, tag @_rosesfitness_ hoặc Rosie's Fitness Corner
để mình theo dõi, sau đó quay lại vào post này và comment xác nhận đã tham gia Challenge, đồng thời tag thêm 02 cô bạn thân thiết nữa nhé.
.
Thời gian tham gia: đến hết thứ Bảy, ngày 14/8/2021.
.
Rosie sẽ chọn ra không chỉ một, mà là 02 bạn để nhận 02 phần quà EAT CLEAN đến từ @gufoodsvietnam, mỗi phần bao gồm: 01 gói Bún gạo lứt + 01 hộp Biscotti nguyên cám + 01 gói Cracker gạo lứt 😍 Nàng nào Eat Clean không nên bỏ qua Combo này nhaaaaaa, đừng chần chừ nữa tham gia ngay cùng Rosie nhé!
#rosienguyendao #rosesfitness #onlinetraining #giveaway #plankchallenge #plank #eatclean #likeforlikes #photooftheday #instagram #instafit #love #fitness #loveyourself

NEW WORKOUT! 🏋️‍♀️ Click this link and complete the full 30 minutes workout with me: https://youtu.be/63sZb14KDlQ 😉
.
Let's go back to the basics with these simple yet very effective upper body moves to build strength and lean up! This workout targets all the major muscles - your back, chest, shoulders and arms! 💪
.
.
Circuit 1
1) Single Arm Dumbbell Row x2
2) Deadlift to Shoulder Press

Circuit 2
1) Hip Bridge Chest Press
2) Hip Bridge Fly
3) Pushups

Circuit 3
1) Upright Row to Front Raise
2) Lateral Raise
3) Punches

Circuit 4
1) Bicep Curl to Tricep Kickback
2) Reverse Fly
3) Forearm Plank to Dolphin
**45 sec Workout - 15 sec Rest Interval
**Complete each circuit x2
.
.
.

簡單練手臂同腹肌線條嘅動作 每日練少少 相信好快見成效😌
1. Forearm plank
2. Side plank thrusters
3. Side plank obliquetwist
4. Dolphin pose
5. Mountain climbers variation 🤗

Download my Fitness App here: https://www.fiolife.com/ 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
________________

ARMS & ABS (Build & Burn)
This workout challenges both the arms and ab muscles in one quick and effective routine. All you need is a set of light-weight dumbbells, or even just a pair of water bottles. We’re going to end the workout with a core focused cardio blast. It's not going to be easy, but I know you can do it!

Duration: 25 minutes
Sequence: x3 Circuits (45 secs Work - 15 secs Rest)
Estimated Calories Burned: 200 Cals
Equipment: 1-2kgs dumbbells or small water bottles

ROUND 1 (bodyweight)
1) Push-Up Fold
2) Dolphin Push-up
3) Pike Presses to Plank
4) Table Top Knee Tap

ROUND 2 (with light weights)
1) W-Extension
2) Round the World
3) L-Rotation to Shoulder Press
4) Weighted Punches

ROUND 3 (explosive)
1) In & Out Tucks
2) Plank Jacks + Mountain Climbers
3) Side Knee Tucks
4) Double Knees

________________

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
________________
Arms & Abs: Build & Burn Toning Circuit | Joanna Soh

Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Toned Arms - No Push-ups! | Joanna Soh

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

________________
Sculpt your arms and shoulders with this workout. It is low impact, suitable for beginners. The good news is, we won't be doing any pushups!! You’ll need a pair of light-weight dumbbells, between 2 - 4kgs each. If you do not have one, be creative, make your own weights by filling up large bottles with stones or water!

Interval: 45 secs work - 15 secs rest
Sequence: Repeat each circuit twice
Duration: 20 minutes

Circuit 1
1) L Squeeze - Shoulder Press
2) Dumbbell Row - Reverse Fly
3) Tricep Kickback - Bicep Curl
4) Weighted Punches

Circuit 2
1) Inchworm Pike Press
2) Superman Plank
3) Dolphin Plank
4) Side Plank Arm Rotation

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
________________
Toned Arms - No Push-ups! | Joanna Soh

I took the 100 push up challenge by Joanna Soh!! I think spider push up is the hardest for me. Comment below which one is the hardest for you!

10 variations - 10 reps each

EXERCISES
1) Knee / Toe Push-up
2) Tricep Push-up
3) In Out Push-up
4) Shoulder Tap Push-up
5) Spiderman Push-up
6) Staggered Push-up
7) Twist Push-up
8) Dolphin Push-up
9) Plank Up-Down
10) Dive Bomber Push-up

To challenge yourself, complete all the push-ups on your toes without stopping!