How to gain muscle mass (increase daily resting metabolism) and loose fat at the same time? Weight Interval Training is the perfect kind of workout to do both.
It ms functional workout that gives high calories burn, burn fat, great after burn and build lean muscle at the same time. Not bulky muscles.
Ready all your weights. I would suggest try to get as heavy as u can, especially for snatch and dumbbell / kettlebell swing. 5-10kg or even heavier for those who had tried this kind of training before. For beginner, u can try 3-5kg. But I would suggest u go for atleast 5kg. Because those movements it’s easier to activate full body if u go for heavier.
If you don’t have dumbbells or kettlebell, you can make your own weights using rice packet, detergent bottle and backpack with books.
Please share it and encourage your friends to come try this interesting workout.
同時也有1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,Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ ...
kettlebell beginner workout 在 Moms Gone Strong 勁媽遊樂園 Facebook 的最讚貼文
[ 壺鈴研習活動分享 ]
幾次觀課下來,我個人認為轉型後的壺鈴研習跟以往相較起來很不相同。過往的研習內容是比較制式的,現今的研習由於是由總教練Dave 親授,教學經驗超級豐富的他,能根據現場學員的狀況,做課程內容的調整,所以每堂研習內容,基本上不會完全一模一樣,但一樣的是,大家都能帶回實用的壺鈴訓練動作,及滿身的汗水回家。
本週六 9/8,除了要帶學員打好壺鈴盪壺基礎的102 研習,Coach Dave 還要帶大家在 202 研習做臀部發力訓練!
學會臀部發力真的很重要,臀部發力發得越好,你的動作就會做得更好,你也會變得更強壯,肌肉量提高,燃燒更多脂肪。所有的一切,相輔相成。
9/8上午10:00 的 202 研習中,你將學到:
1.單手盪壺(One-Arm Swing)
2.直立划船(Upright Row)
3.後弓步(Sumo Back Lunge)
4.架式深蹲(Rack Squat)
5.仰臥起坐(KB Situp)
9/8 上午 11:10 的 102 研習中,你將學到:
1.行李箱硬舉(Suitcase DL)
2.盪壺(Swing)
3.相撲拉舉(Sumo Pull)
4.徒手深蹲(Bodyweight Squat)
5.側向深蹲(Side-to-Side Squat)
6.高張力棒式(Hard Style Plank)
兩場研習在最後都會給學員來個紮實的團練,讓大家透過在研習中學到的動作,完成一個 "很有感覺" 的workout喔! 而這訓練課表,更可以幫助你回家後繼續練習,朝向下一堂壺鈴研習課邁進!!
對了,來參加研習的學員們,在當天也有機會免費獲得一對 kettlebell quest 的護腕,協助你操作壺鈴時更順手,別忘了跟櫃台人員洽詢喔!
9/8,我們等你來!!
快來參加9/8週六的壺鈴研習💪🏻
想知道怎麼利用壺鈴達到結實瘦身的效果!
找Kettlebell Taiwan的壺鈴大師Dave Chesser
102 Beginner Leg Training 11:10am-12:10pm
在「基礎壺鈴102研習」中,你將學到:
1.行李箱硬舉(Suitcase DL)
2.盪壺(Swing)
3.相撲拉舉(Sumo Pull)
4.徒手深蹲(Bodyweight Squat)
5.側向深蹲(Side-to-Side Squat)
6.高張力棒式(Hard Style Plank)
研習課程費用:500/堂
研習地點:台北市大同區承德路三段58號B1
趕快填寫至留言連結活動頁填寫表單,填寫後即完成報名!
kettlebell beginner workout 在 Joanna Soh Official Youtube 的最佳貼文
Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Full Body TONE & SCULPT Gym Routine (Supersets) | Joanna Soh
Lifting weights build muscles and having more muscles make your body burn fat more efficiently. Here's of my favourite total body gym routine. SUPERSETS are a great way to increase the work load, muscle tension and to get more done in less time. Here are 4 supersets targeting all the major muscles in your body. All you need are dumbbells and barbells and you can get this workout done in less than an hour!
SUPERSET 1 (Legs, Thighs, Glutes & Shoulders)
1) Goblet Squat
2) Sumo Squat Single Arm Press
SUPERSET 2 (Back, Shoulders & Traps)
1) Bent Over Barbell Row
2) Barbell Upright Row
SUPERSET 3 (Chest & Triceps)
1) Alternating Dumbbell Presses
2) Narrow Push-ups
SUPERSET 4 (Core)
1) Kettlebell Swing
2) Plank
**Complete 3 - 4 rounds for each superset before moving on to the next. Rest for 60 - 90 secs in between each round.
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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
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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.
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Full Body TONE & SCULPT Gym Routine (Supersets) | Joanna Soh