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ล่าสุดก็คือหิ้วbody stepไปเล่นสวนแล้วค่า เพราะทำความสะอาดง่าย เล่นได้หลายท่า เบาแต่แข็งแรง และที่สำคัญ ไม่ลื่นด้วย🤩
🔥เอารูทีนbody step workoutมาฝาก
Work 30sec
Rest 30sec
X 3sets
🌱 Jump over
🌱 Russian twist
🌱 Seated rainbow leg raise
🌱 Tricep dips
🌱 Burpee to step jump
🌱 Push up to knee to chest
🌱 Cross over with punch
🌱 Uneven squat to knee and front kick
💦อย่าลืมดื่มน้ำเยอะๆนะคะทุกคน🥰
ใครอยากได้ body step แอด line @bebefitroutine หรือ inbox facebook page "bebe fit routine" มานะคะ
Week 3 Day 6 PM
5KM Time Trial ✅
A massive Personal Best for my 5km with a time of 15:48.6 min.
Had a sachet of Mitoceps Plus at 12pm and another one at 4pm. Then did a imagination session on it and took a nap.
Initial target is to hit a sub 16:30 min but I primed myself to go for a suicide pace from the start and try to hold on it. Is either me being knockout or a personal best.
Put on Xtep 160x 2.0 and went for a short 1.5km warm up with some drills and striding.
Set a target of 3:10 min/km on my watch and went for it. Enjoy listening to my favourite songs on Edifier X5.
Ran the first km with the split of 2:56 min and kept going fast, trying my best to go for a sub 3:10 min on the next km.
2nd km split a 3:08 min and I felt so happy with it. I felt the damage from the fast 2km but I keep grinding and I know with a sub 10 min for final 3km will lead me to a Sub 16.
3rd km split a 3:13.8 min and I felt great with it. I realized my running cadence were dropping, and I focus on swinging my arm faster to keep up with the 190 spm that I set on my watch prior to the run.
4th km split a 3:14 min and I knew that there is only one final km to go, which is about 3 min plus of hardwork to end this time trial. So I tried to hold the pace, channel my focus on fast long stride for the first 500m and push the last 500m.
End the last km with a split of 3:16.1 min and super excited for this 15:48.6 min.
Today personal best credit to a do or die spirit. I put in the question of "What is the worst thing can happen to me on this 5km run if I gave it all?" The possible answer are a collapse halfway or a fast time.
Super excited to kick start a 6-weeks Half Marathon program. It's been a long long time not running Half Marathon.
*Tomorrow will go for a 1km Time Trial.
#SohTheSpeedster #MasTowerRunner #5KMTT #Sub1550 #HalfMarathon #Towerrunning
The Tesla Virtual Powerplant beta will push power to the grid when it's stressed.
Hãy cùng mình tập 30 phút thể dục toàn thân giúp đốt năng lượng và săn chắc cơ, cải thiện sức khoẻ nhé mọi người. Chương trình có lựa chọn dễ và lựa chọn khó. Tuỳ sức của bản thân mà tập phù hợp nhé.
0:00 - Giới thiệu
1:21 - Vòng số 1
11:37 - Vòng số 2
21:46 - Vòng số 3
30:45 - Kết thúc
Các bài tập trong chương trình:
1. Jumping Jack
2. Toe Touch
3. Yoga Push Up
4. Vup
5. Drop squat
6. Plank Jack
7. InchWorm Push Up
8. 3 Hip bridge 3 Bicycle
9. High knee + butt kick
10. Russian Twist
11. Burpee
Theo dõi trang cá nhân mình nhé:
Facebook: https://www.facebook.com/cuhuyhiep/
Instagram: https://www.instagram.com/hubertfitness/
DISCLAIMER:
Các bài tập trong video này chỉ dành cho mục đích giáo dục và tham khảo để cổ vũ việc vận động cơ thể. Trước khi bắt đầu chương trình này hoặc bất kỳ chương trình tập thể dục nào, bạn hãy vui lòng tham khảo ý kiến bác sĩ để được tư vấn kĩ hơn mức độ tập luyện phù hợp cũng như những điều lưu ý nhé. Trong lúc tập luyện, nếu bạn bắt đầu cảm thấy chóng mặt, buồn nôn hay không thấy an tâm, hãy ngừng nghỉ và hỏi ý kiến bác sĩ nếu cần.
#giảmmỡ #absworkout #tậptạinhà
Music by
Track: JJD - Adventure [NCS Release]
Music provided by NoCopyrightSounds
Watch: https://youtu.be/f2xGxd9xPYA
Track: TheFatRat & JJD - Prelude (VIP Edit)
Music provided by NoCopyrightSounds
Watch: https://youtu.be/MXEr_KoBqqI
Song: Alex Skrindo - Jumbo [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/jumbo
Watch: http://youtu.be/v4Za061pQac
Song: Zaza - Be Together [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: https://zaza.lnk.to/zazabt
Watch: https://youtu.be/gEbRqpFkTBk
Track: NIVIRO - Flares [NCS Release]
Music provided by NoCopyrightSounds.
Watch: https://youtu.be/V-mP3VU0DCg
Free Download / Stream: http://ncs.io/FlaresYO
Track: Elektronomia - Limitless [NCS Release]
Music provided by NoCopyrightSounds.
Watch: https://youtu.be/cNcy3J4x62M
Free Download / Stream: http://ncs.io/Elimitless
Song: Syn Cole - Feel Good [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/feelgood
Watch: http://youtu.be/q1ULJ92aldE
Song: RetroVision - Puzzle [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/puzzle
Watch: http://youtu.be/TN_8D-79BZg
Song: Jim Yosef & Alex Skrindo - Ruby [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/RubyID
Watch: https://youtu.be/Np-Y8ClGgRk
Song: Jim Yosef - Link [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/LinkID
Watch: https://youtu.be/9iHM6X6uUH8
66Giant & MDA - Watashi [Official Music Video]
Listen to Watashi everywhere: https://wmm.lnk.to/Watashi
Follow 66Giant everywhere:
Instagram: https://www.instagram.com/giantpray
TikTok: https://www.tiktok.com/@66iant
Twitter: https://twitter.com/66giant
Youtube: www.youtube.com/c/praymusic
Follow MDA everywhere:
Instagram: https://www.instagram.com/not.mda/
TikTok: https://www.tiktok.com/@not.mda
Composer: Nobita, MDA
Lyricist: Nobita, MDA
Producer: Giant Prayudha, MDA
Music Producer: Giant Prayudha, MDA
Music Arranger: Giant Prayudha, MDA
Music Programmer: Giant Prayudha, MDA
Mix & Mastering: Giant Prayudha, MDA
Music Video Producer: SVXFZ
Director: SVXFZ
Lyrics:
I been living in a dope ay
24 hours of job ay
Poppin hits like it is hot yea yea
Watashi wa fuckin dope
I been living in a dope ay
24 hours of job ay
Poppin hits like it is hot yea yea
Watashi wa fuckin dope
(Verse 1)
I got 24 hours of job
Ain't got no time for a joke
Turn on my hokage mode
Never let my ninjas broke
At my back got Susanoo
Walk the talk like Naruto
All my ninjas in one suit
All my ninjas on the go
Trap on my mind like genjutsu
Middle finger up my ninjutsu
See them haters you know what to do
Flying kick thata taijutsu
Watashi cool like Itachi
Im gonna be big like Choji
Omaiwa mou shindeiru
Make haters go Naniiiiiiiii
I been living in a dope ay
24 hours of job ay
Poppin hits like it is hot yea yea
Watashi wa fuckin dope
I been living in a dope ay
24 hours of job ay
Poppin hits like it is hot yea yea
Watashi wa fuckin dope
(Verse 2)
Throwing stars
Taking my shots
Fireball jutsu making it hot
Popping hits untill im at the top
Thats my nindo i will never stop
I be living in a dope
24 hours of job
Popping hits like it hot
Watashi wa fucking dope
Edo tensei imma come back stronger
Shinra tensei imma push all the haters
All i wanna say imma be better
Are you ready for another banger?
Eating ramen noodle in a stu
Yellow flash like minato
Trapping hard like Killer Bee with dem TasTas
Making hits all day with my ninjas
I been living in a dope ay
24 hours of job ay
Poppin hits like it is hot yea yea
Watashi wa fuckin dope
I been living in a dope ay
24 hours of job ay
Poppin hits like it is hot yea yea
Watashi wa fuckin dope
#Watashi #66Giant #MDA
10分鐘 Tabata （2 Cycles）
-運動20秒，休息10秒，做8 set動作（Cycle 1)
-休息30秒
-運動20秒，休息10秒，做8 set動作（Cycle 2)
1. 深蹲 squat
2.側步踏 side squat step
3.側弓步 Lunge slider
4.左弓步蹲 lunge knee up
5.右弓步蹲lunge knee up
6.臀橋 bridge
7.後抬腿 (左) Donkey kick back (Left)
8.後抬腿 (右) Donkey kick back (Right)
IG: https://www.instagram.com/creamy_csy/
FB: https://www.facebook.com/creamyC/
MeWe: https://mewe.com/i/creamychoi1
kick push kick push 在 kickpush.com.au - 貼文| Facebook 的推薦與評價
kickpush.com.au 。 15949 個讚· 17 人正在談論這個· 3 個打卡次。 www.kickpush.com.au are an Australian online retail website who sell action sports hardgoods, ... ... <看更多>