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

Hello mọi người! Lại là cô Na với thật nhiều năng lượng tích cực đây. Buổi tối cuối tuần, mọi người định làm gì nhỉ? Hãy cùng Na đọc những chia sẻ và xem hình ảnh thành quả tập luyện của bạn Trâm Kiều nha, cùng giúp đỡ nhau và lan tỏa thật nhiều động lực tập luyện mọi người nhé! 🥰

"Xin chào mọi người 😊😊

Em biết đến chị Hana 2 năm trước rồi mà đợt dịch này mới quyết tâm tập. Em cao 1m56 nặng 67kg với chỉ số BMI là béo phì, qua 1 tháng 10 ngày tập + eat clean đã giảm 4kg. Mà em có nghe nói cơ thể sẽ quyết định giảm phần nào trước thì eo và lưng của em đã giảm đáng kể, mông cũng cao hơn và tròn hơn (không xệ như trước) nhưng đùi và bắp tay (28cm) thì không ạ 🙁. Mọi người có bài tập nào hiệu quả không chỉ em với ạ, sức e hơi yếu (chắc do cơ thể nặng nề) nhảy nâng cao gối 30s là quá với em rồi, với cả tay em cũng yếu plank hay nâng thân đều không nổi quá 20s. Nhảy jumping hay nhảy dây thì e nhảy khỏe mà hình như nó không tác động vào đùi lắm hic.

Em tập các bài này ạ :
- cardio và giảm mỡ đùi trong app giảm cân 30 ngày.
- bài cơ bụng 11 7 ngày của chị Hana được có 10 phút đầu (lần này e quyết tâm theo hết bài 7 ngày để diệt sạch mỡ bụng 😅)
- bài giảm mỡ eo và hông cho beginer của chị Hana luôn.
- tạo xương quai xanh của Emi Wong.
Cảm ơn mọi người đã đọc và em tha thiết mọi người chỉ em bài tập giảm đùi với tay ạ 😭😭. Chúc mọi người một ngày tốt lành và khỏe mạnh nhaaaaaa 🥰🥰"

Chúc mọi người một cuối tuần vui vẻ, và đừng quên 9am sáng mai Na sẽ livestream tập luyện, mọi người nhớ theo dõi và tập cùng Na nha!! 😚

【Plank也有不同變化動作！】
今次教大家9個更有效瘦身平板支撐動作，而每動作只維持45秒！
詳細教學：http://bit.ly/2vcYe4O
-----------------------------
🚩5分鐘押花耳環DIY教學
http://bit.ly/2OxpljP
🚩PIXAR角色12星座圖表
http://bit.ly/2CJyuAS
🚩10張插畫教你愛情經營之道
http://bit.ly/2HK32qx
------------------------------
►記得👍
IG: instagram.com/ubeautyhk
►訂閱YouTube：youtube.com/HKETUBeauty
►搶先睇U Beauty資訊！記得將U Beauty專頁設定為搶先看/See First

授權轉載︰Youtube@Emi Wong
http://bit.ly/2GiFuG2

Quick 15 mins Fat Burning workout to stay fit on vacation 🔥 no mat needed🙅🏻‍♀️ (I no longer bring my mat to travel) you can do it by the pool / on the beach / in your hotel room / in the park / in the airport / anywhere you wish and even at home if you are currently not travelling 🏠 .

5 exercises, 45s each, 15s rest, 3 rounds
1️⃣Jump Squats Jacks
2️⃣Lunge + Knee Raise Clap
3️⃣Side Plank
4️⃣Squat & Knee Raise Twist
5️⃣Jumping Jacks for Final Burn

#WorkoutToEat 🍟 I ordered myself some fries to eat by the pool after this😌

YouTube 🎥 Emi Wong

►15 DAYS ABS + LOSE WEIGHT CHALLENGE: https://emiwong.weebly.com/abs-and-small-waist.html

PROGRAM DOWNLOAD LINK https://www.facebook.com/188459068346083/posts/1016118352246813/?d=n

DAY 1 - 33 min
13 min Cardio + Abs
15 min Core & Abs https://youtu.be/fsIjS0ZQf94
5 min Fat Burn https://youtu.be/toruWauxEcg

DAY 2 - 33 min
13 min Cardio + Abs15 min Side Abs https://youtu.be/tH-QCevSc18
5 min Belly Fat Burn https://youtu.be/-FuAouPJlJM

DAY 3 - 35 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Full Body Fat Burn https://youtu.be/f2DJ0D3NNFU
10 min Abs & Slim Waist https://youtu.be/46pJ8oC33mU

DAY 4 - 28 min
13 min Cardio + Abs
15 min Ab Lines https://youtu.be/ywj9Rmr8KqE


DAY 5 - 33 min
13 min Cardio + Abs
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
10 min Full Body Cardio https://youtu.be/NuuEg54_sQI

DAY 6 - 20 min
20 min Stretch & Cool Down

DAY 7 - 33 min
13 min Cardio + Abs
20 min Full Body Fat Burn https://youtu.be/iYVSnlKU9-g

D
DAY 8 - 33 min
10 min INTENSE ABS
13 min Cardio + Abs
10 min Plank Challenge https://youtu.be/UZYWMW9prJc

DAY 9 - 33 min
10 min INTENSE ABS
10 min Full Body HIIT https://youtu.be/jnv-sKyvjMc
10 min Side Abs & Muffin Top https://youtu.be/iV8JGYFnOqk

DAY 10 - 33 min
13 min Cardio + Abs
20 min Abs & Cardio https://youtu.be/vJEZe1elO9U

DAY 11 - 33 min
10 min INTENSE ABS
13 min Cardio + Abs
10 min Lower Abs & Belly https://youtu.be/QsG25Rr09JY

DAY 12 - 40 min
10 min INTENSE ABS
15 min Burn Fat https://youtu.be/f2DJ0D3NNFU
15 min 11 Line Abs https://youtu.be/aIMfpvdOmX8

DAY 13 - 33 min
13 min Cardio + Abs
20 min HIIT https://youtu.be/iYVSnlKU9-g

DAY 14 - 40 min
10 min INTENSE ABS
15 min Intense Full Body https://youtu.be/7Jezv5wNj9g
15 min 30 Abs Exercises https://youtu.be/IIRCE1RmYqo

DAY 15 - 23 min
13 min Cardio + Abs
10 min INTENSE ABS


►join the #femily membership! http://bit.ly/femilymembers
ALL MY WORKOUT PROGRAMS: https://emiwong.weebly.com/

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►BE MY FRIEND 成為我的朋友
Instagram: @EmiWong_ https://www.instagram.com/emiwong_
Facebook: @Emi Wong https://www.facebook.com/EmiWongg

ALL WORKOUT PROGRAMS: https://beacons.ai/emiwong_

►15-DAY VISIBLE ABS & INTENSE BELLY FAT BURN PROGRAM
Facebook https://bit.ly/emitransformFBfinal
Instagram https://bit.ly/emitransformIG
Videos playlist: https://bit.ly/emitransform15dayplaylist

►4-WEEK FULL BODY TRANSFORM PROGRAM
Facebook https://bit.ly/emitransform4weekFINAL
Instagram https://bit.ly/emitransform4weekIG
videos playlist: https://bit.ly/emitransform4weekchallenge

►15-DAY UPPER BODY TRANSFORM
Facebook https://bit.ly/emiarmtransformfinal
Instagram https://bit.ly/emiarmtransformIGstory
videos playlist: https://bit.ly/emiarmtransformplaylist

►28-DAY ABS & BELLY PROGRAM
Facebook: https://bit.ly/28dayemiabsbellyfinal
Instagram https://bit.ly/28dayemiabsbellyIG
Videos playlist: https://bit.ly/28dayemiabsbellyplaylist

►21-DAY LEGS, THIGHS & CALVES TRANSFORM PROGRAM
Facebook https://bit.ly/emilegtransformweek3
Instagram https://bit.ly/emilegtransformIGstory
videos playlist: https://bit.ly/emilegtransformplaylist

►WATCH MORE VIDEOS!
AB WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-75cdAQJ9EcZWfOWkXCMzRIu

ARM & BACK WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-76dW0cWI1dUgwY_5cD_E7Nk

LEG & THIGH WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-76GfKHlzQZO23ZeCm1LZ62g

FULL BODY WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-74dAtP0pa5VGPTbXQbEzJZ8

KPOP WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-771Cx5q_AFuHDJULqqn63XD

STRETCHES: https://www.youtube.com/playlist?list=PLGj6tJC_x-761L98lmAlZxNLttH-oh2mL

TRAVEL VLOGS: https://www.youtube.com/playlist?list=PLGj6tJC_x-7755xDX2amoz4JkaCf4rL_f

STUDY & WORK EXPERIENCE: https://www.youtube.com/playlist?list=PLGj6tJC_x-74aM0VVYY6VBNU8zU7pKASX

GETTING MARRIED VLOGS: https://www.youtube.com/playlist?list=PLGj6tJC_x-75Hn8yT-3LjekGVTjPKK3iC

FOOD VLOGS: https://www.youtube.com/playlist?list=PLGj6tJC_x-77zyOKm47kypmGjeoedgjPn

MAKE UP, SKIN CARE, FASHION: https://www.youtube.com/playlist?list=PLGj6tJC_x-74dfPXCrcBsu3GERCbPaQZ_

FITNESS & DIET TIPS: https://www.youtube.com/playlist?list=PLGj6tJC_x-74aBAyc7KxoJ5c8w5uM0TJu

RECIPES & COOKING: https://www.youtube.com/playlist?list=PLGj6tJC_x-76EwZHn8o-Jdtrm-AYyP636

This video is in collaboration with Vitasoy - Vitasoy No Added Sugar Soyabean Milk is now available on HKTVmall, 即上HKTVmall 選購 - 維他奶無添加糖豆奶: https://bit.ly/3i3RQn6

ALL MY WORKOUT PROGRAMS: https://emiwong.weebly.com/
►join the #femily membership! http://bit.ly/femilymembers

►28-DAY ABS & BELLY PROGRAM
Program Download Link: https://bit.ly/28dayemiabsbellyfinal
Instagram https://bit.ly/28dayemiabsbellyIG
Videos playlist: https://bit.ly/28dayemiabsbellyplaylist
OTHER WORKOUT PROGRAMS: https://beacons.ai/emiwong_

DAY 1 - 34 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
20 min Full Body TABATA https://youtu.be/lQkD1b5HOPY

DAY 2 - 40 min
30 min Full Body Workout https://youtu.be/ESPWlnCIoaQ
10 min Standing Abs (NEW) https://youtu.be/QKCkO9fy9O4

DAY 3 - 35 min
10 min Warm Up Routine https://youtu.be/p7EU5yGAcJ4
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Side Abs & Muffin Top https://youtu.be/iV8JGYFnOqk

DAY 4 - 30 min
10 min Plank 2.0 https://youtu.be/UZYWMW9prJc
20 min Full Body Fat Burn HIIT https://youtu.be/V0p_D7ce0AI

DAY 5 - 25 min
10 min Lower Abs https://youtu.be/6wEGUy9cTjs
10 min Plank 1.0 https://youtu.be/Z90xpWvuUPs
5 min Belly Fat Burning Ab + Cardio https://youtu.be/-FuAouPJlJM

DAY 6 - 30 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
15 min Full Body HIIT https://youtu.be/7Jezv5wNj9g

DAY 7 - RECOVERY
20 min Full Body Stretch https://youtu.be/a3VTQyNZ0Bo
_____________________________________________________________________
DAY 8 - 35 min
15 min Core Crusher https://youtu.be/fsIjS0ZQf94
20 min Abs & Cardio https://youtu.be/vJEZe1elO9U

DAY 9 - 35 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Lower Abs https://youtu.be/ITvqjnwhJqA
10 min Total Ab Bed Workout https://youtu.be/fMy9x2NbScg

DAY 10 - 45 min
15 min Core Crusher https://youtu.be/fsIjS0ZQf94
30 min Full Body HIIT https://youtu.be/ie7nbEybL6k

DAY 11 - 35 min
15 min Intense Ab Lines https://youtu.be/ywj9Rmr8KqE
10 min Lower Abs https://youtu.be/QsG25Rr09JY
10 min Side Belly https://youtu.be/7mzWATy4L8E

DAY 12 - 30 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
15 min Core Crusher https://youtu.be/fsIjS0ZQf94

DAY 13 - 60 min
1 Hour Full Body Workout https://youtu.be/p188evCXF0k

DAY 14 - RECOVERY
15 min Posture Stretch https://youtu.be/2inRsoa1jhg
__________________________________________________________
DAY 15 - 35 min
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
10 min Standing Abs (Original) https://youtu.be/Nftnbh6Rq5g
15 min 30 Ab Exercises https://youtu.be/IIRCE1RmYqo

DAY 16 - 30 min
15 min Fat Burning Full Body HIIT https://youtu.be/3o6Vr3T_zi0
15 min Total Abs https://youtu.be/GSKadLCAKzg

DAY 17 - 30 min
10 min Abs & Slim Waist https://youtu.be/46pJ8oC33mU
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
10 min Cardio + Ab https://youtu.be/4WC-5ZBz2Q8

DAY 18 - 30 min
15 min Core Crusher https://youtu.be/fsIjS0ZQf94
15 min Arm & Abs https://youtu.be/esOfpa9-F2A

DAY 19 - 35 min
10 min Fat Burn HIIT https://youtu.be/7X-oNNLozi4
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min No Jumping Full Body https://youtu.be/5bO_7km8L-0

DAY 20 - 40 min
15 min 11 Line Abs https://youtu.be/aIMfpvdOmX8
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
15 min Core Crusher https://youtu.be/fsIjS0ZQf94

DAY 21 - RECOVERY
10 min Stretch in Bed https://youtu.be/f6RGHvp2oCA
________________________________________________
DAY 22 - 40 min
15 min Side Abs (THIS VIDEO)
15 min Core Crusher https://youtu.be/fsIjS0ZQf94
10 min Lower Abs https://youtu.be/GyjnJx7ihDU

DAY 23 - 35 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Standing TABATA https://youtu.be/MfrwBImT1l8
10 min Intense Abs https://youtu.be/myRnXGmyY68

DAY 24 - 30 min
15 min Side Abs (THIS VIDEO)
15 min Core Crusher https://youtu.be/fsIjS0ZQf94

DAY 25 - 45 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
20 min Full Body Fat Burn HIIT https://youtu.be/V0p_D7ce0AI

DAY 26 - 40 min
15 min Side Abs (THIS VIDEO)
10 min HIIT Calories Burn https://youtu.be/5BwamjxxEPE
15 min Core Crusher https://youtu.be/fsIjS0ZQf94

DAY 27 - RECOVERY
10 min Stretch https://youtu.be/OIww1jSfnsM

DAY 28 - 40 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
15 min Side Abs (THIS VIDEO)

►BE MY FRIEND 成為我的朋友
Instagram: @EmiWong_ https://www.instagram.com/emiwong_
Facebook: @Emi Wong https://www.facebook.com/EmiWongg

ALL WORKOUT PROGRAMS: https://beacons.ai/emiwong_

►15-DAY VISIBLE ABS & INTENSE BELLY FAT BURN PROGRAM
https://bit.ly/emitransformFBfinal
Videos playlist: https://bit.ly/emitransform15dayplaylist

►4-WEEK FULL BODY TRANSFORM PROGRAM
https://bit.ly/emitransform4weekFINAL
videos playlist: https://bit.ly/emitransform4weekchallenge

►21-DAY LEGS, THIGHS & CALVES TRANSFORM PROGRAM
https://bit.ly/emilegtransformweek3
videos playlist: https://bit.ly/emilegtransformplaylist

►join the #femily membership! http://bit.ly/femilymembers

ALL MY WORKOUT PROGRAMS: https://emiwong.weebly.com/

►28-DAY ABS & BELLY PROGRAM
Program Download Link: https://bit.ly/28dayemiabsbelly3
Instagram https://bit.ly/28dayemiabsbellyIG
Videos playlist: https://bit.ly/28dayemiabsbellyplaylist
OTHER WORKOUT PROGRAMS: https://beacons.ai/emiwong_

DAY 1 - 34 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
20 min Full Body TABATA https://youtu.be/lQkD1b5HOPY

DAY 2 - 40 min
30 min Full Body Workout https://youtu.be/ESPWlnCIoaQ
10 min Standing Abs (NEW) https://youtu.be/QKCkO9fy9O4

DAY 3 - 35 min
10 min Warm Up Routine https://youtu.be/p7EU5yGAcJ4
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Side Abs & Muffin Top https://youtu.be/iV8JGYFnOqk

DAY 4 - 30 min
10 min Plank 2.0 https://youtu.be/UZYWMW9prJc
20 min Full Body Fat Burn HIIT https://youtu.be/V0p_D7ce0AI

DAY 5 - 25 min
10 min Lower Abs https://youtu.be/6wEGUy9cTjs
10 min Plank 1.0 https://youtu.be/Z90xpWvuUPs
5 min Belly Fat Burning Ab + Cardio https://youtu.be/-FuAouPJlJM

DAY 6 - 30 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
15 min Full Body HIIT https://youtu.be/7Jezv5wNj9g

DAY 7 - RECOVERY
20 min Full Body Stretch https://youtu.be/a3VTQyNZ0Bo
_____________________________________________________________________
DAY 8 - 35 min
15 min Core Crusher https://youtu.be/fsIjS0ZQf94
20 min Abs & Cardio https://youtu.be/vJEZe1elO9U

DAY 9 - 35 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Lower Abs https://youtu.be/ITvqjnwhJqA
10 min Total Ab Bed Workout https://youtu.be/fMy9x2NbScg

DAY 10 - 45 min
15 min Core Crusher https://youtu.be/fsIjS0ZQf94
30 min Full Body HIIT https://youtu.be/ie7nbEybL6k

DAY 11 - 35 min
15 min Intense Ab Lines https://youtu.be/ywj9Rmr8KqE
10 min Lower Abs https://youtu.be/QsG25Rr09JY
10 min Side Belly https://youtu.be/7mzWATy4L8E

DAY 12 - 30 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
15 min Core Crusher https://youtu.be/fsIjS0ZQf94

DAY 13 - 60 min
1 Hour Full Body Workout https://youtu.be/p188evCXF0k

DAY 14 - RECOVERY
15 min Posture Stretch https://youtu.be/2inRsoa1jhg
_____________________________________________________________________
DAY 15 - 35 min
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
10 min Standing Abs (Original) https://youtu.be/Nftnbh6Rq5g
15 min 30 Ab Exercises https://youtu.be/IIRCE1RmYqo

DAY 16 - 30 min
15 min Fat Burning Full Body HIIT https://youtu.be/3o6Vr3T_zi0
15 min Total Abs https://youtu.be/GSKadLCAKzg

DAY 17 - 30 min
10 min Abs & Slim Waist https://youtu.be/46pJ8oC33mU
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
10 min Cardio + Ab https://youtu.be/4WC-5ZBz2Q8

DAY 18 - 30 min
15 min Core Crusher https://youtu.be/fsIjS0ZQf94
15 min Arm & Abs https://youtu.be/esOfpa9-F2A

DAY 19 - 35 min
10 min Fat Burn HIIT https://youtu.be/7X-oNNLozi4
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min No Jumping Full Body https://youtu.be/5bO_7km8L-0

DAY 20 - 40 min
15 min 11 Line Abs https://youtu.be/aIMfpvdOmX8
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
15 min Core Crusher https://youtu.be/fsIjS0ZQf94

DAY 21 - RECOVERY
10 min Stretch in Bed https://youtu.be/f6RGHvp2oCA
_____________________________________________________________________
DAY 22 - 40 min
15 min Side Abs https://youtu.be/tH-QCevSc18
15 min Core Crusher https://youtu.be/fsIjS0ZQf94
10 min Lower Abs https://youtu.be/GyjnJx7ihDU

DAY 23 - 35 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Standing TABATA https://youtu.be/MfrwBImT1l8
10 min Intense Abs https://youtu.be/myRnXGmyY68

DAY 24 - 30 min
15 min Side Abs https://youtu.be/tH-QCevSc18
15 min Core Crusher https://youtu.be/fsIjS0ZQf94

DAY 25 - 45 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
20 min Full Body Fat Burn HIIT https://youtu.be/V0p_D7ce0AI

DAY 26 - 40 min
15 min Side Abs https://youtu.be/tH-QCevSc18
10 min HIIT Calories Burn https://youtu.be/5BwamjxxEPE
15 min Core Crusher https://youtu.be/fsIjS0ZQf94

DAY 27 - RECOVERY
10 min Stretch https://youtu.be/OIww1jSfnsM

DAY 28 - 40 min
15 min Total Abs https://youtu.be/GSKadLCAKzg
10 min Lower Abs https://youtu.be/GyjnJx7ihDU
15 min Side Abs https://youtu.be/tH-QCevSc18

►15-DAY VISIBLE ABS & INTENSE BELLY FAT BURN PROGRAM
Facebook https://bit.ly/emitransformFBfinal
Instagram https://bit.ly/emitransformIG
Videos playlist: https://bit.ly/emitransform15dayplaylist

►4-WEEK FULL BODY TRANSFORM PROGRAM
Facebook https://bit.ly/emitransform4weekFINAL
Instagram https://bit.ly/emitransform4weekIG
videos playlist: https://bit.ly/emitransform4weekchallenge

►21-DAY LEGS, THIGHS & CALVES TRANSFORM PROGRAM
Facebook https://bit.ly/emilegtransformweek3
Instagram https://bit.ly/emilegtransformIGstory
videos playlist: https://bit.ly/emilegtransformplaylist