🟠🟡 一對二 訓練班 8-9月份優惠 🟡🟠
為培養各位運動習慣,以及加強正確健身觀念。
以相對較便宜貼地價錢,希望能令更多人接觸正式訓練,推廣及加強「全民健身」「General Fitness」之認識
當中訓練可包括:
- 減肥
- 增肌
- 舒壓
- 姿勢改善
- 運動表現
- 功能性日常訓練
- 爆發力及力量加強
期望各位能早日開始進行正確Fitness訓練,一同提高身體體適能水平!
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訓練練包括以下:
- 心肺功能 (Cardiovascular Function)
- 人體8大動作 (Human 8 Compulsory Movement)
推 - Push ,, 包括 垂直/ 水平 Vertical/ Horizontal
拉 - Pull ,, 包括 垂直/ 水平 Vertical/ Horizontal
弓步 - Lunges
蹲下 - Squat
鉸鏈/ 硬拉- Hinge/ Deadlift
旋轉 - Rotation
單腳硬拉 - Single Leg Deadlift
負載 - Carries
- 爆發力
如跳, Power Clean等等
當中當然有耐力、協調、平衡、單邊不對稱運動等等
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💁🏻♂️💁🏻♂️💁🏻♂️ 立即預約及開始:
🟣 聯絡方法: Inbox
🟣 或: whatsapp (下面為快速 CHAT link)
https://wa.me/85253736331
當然維持擁有一對一訓練,亦歡迎查詢
優惠至到2021年9月30日
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#全民健身 #全民運動
#健身的事 #GymzacDon #JimzacDon #Fitness #Strength #Power #香港 #健身教練 #健身 #香港健身 #hkig
同時也有21部Youtube影片,追蹤數超過5,170的網紅Mumu MusicTV,也在其Youtube影片中提到,【Warm up】 Jumping jack 100 High knee 75 Mountain climber 50 【Upperbody Workout + Lowerbody Workout】 Diamond PU 60 Push Up 60 + Squat 150 Or Pull Up ...
「push pull leg」的推薦目錄:
- 關於push pull leg 在 GYMZACDON 健身的事 Facebook 的精選貼文
- 關於push pull leg 在 GYMZACDON 健身的事 Facebook 的最佳貼文
- 關於push pull leg 在 CheckCheckCin Facebook 的最佳解答
- 關於push pull leg 在 Mumu MusicTV Youtube 的最佳解答
- 關於push pull leg 在 Mark Sir 教室 Youtube 的精選貼文
- 關於push pull leg 在 SHINPHAMM Youtube 的精選貼文
- 關於push pull leg 在 Push-pull-legs - Pinterest 的評價
- 關於push pull leg 在 Push, Pull, Legs (PPL) by... - Mr.Sado Gym & Fitness | Facebook 的評價
- 關於push pull leg 在 Awasome Push Workout For Fat Loss For Women 的評價
push pull leg 在 GYMZACDON 健身的事 Facebook 的最佳貼文
🔶🔷《學生表揚》🔷🔶【一對二訓練】
【操健康?即係點呀?】【牙DON教d乜?】
呢兩位學生跟我都一段時間 由上年開始到中途封GYM
圖片中包括當初連Hip Hinge都做唔到🥲
影片請到 Instagram 觀看
成績不斷上 突然因為lockdown就跌番落去
幸好佢地之後繼續努力 比4日定5日program
通通同我做到足哂!!
兩個都under 65KG 力量極好 心肺又勁
Big 4 (Deadlift, Squat over 2倍, OHP 60KG, Bench 1.2-5BW) 已經相當唔錯
Dips 30幾下起 PullUp 15下唔停
(無錯 我係好著重 Big 4 movement😆)
平日佢地Program 操練包括以下:
- 心肺功能 (Cardiovascular Function)
Burpees, Running, 佢地本身主要運動項目亦牽涉到
有睇奧運基本上100%運動都需要呢一個做根基
佢地一個打籃球 一個打巴柔 & Boxing
- 人體8大動作 (Human 8 Compulsory Movement)
推 - Push ,, 包括 垂直/ 水平 Vertical/ Horizontal
拉 - Pull ,, 包括 垂直/ 水平 Vertical/ Horizontal
弓步 - Lunges
蹲下 - Squat
鉸鏈/ 硬拉- Hinge/ Deadlift
旋轉 - Rotation
單腳硬拉 - Single Leg Deadlift
負載 - Carries
- 爆發力
如跳, Power Clean等等
當中當然有耐力、協調、平衡、單邊不對稱運動等等
——————————————————————
係佢地上堂訓練時 應該係最自律一對
瘋狂幫手加餅拆餅外 每次完堂都會留多一陣
因為承諾左我Program以外
隔日要做 PullUp, Dips, Burpees, FarmerWalk/ Hold
健康身體、體能、力量都均衡發展
基礎打得好 做咩運動同生活上都舒服得多!
加油繼續努力 期待你地做到口中常追求既「四餅」
及我口中的「真男人」😂😂😂
—————————————————————-
‼️ 一對一訓練接受預約 & 一對二正在進行 ‼️
🟣 聯絡方法: Inbox
🟣 或: whatsapp (下面為快速 CHAT link)
https://wa.me/85253736331
🟠 個人Instagram:
www.instagram.com/jimzacdon
🟠 長文專用 instagrm
www.instagram.com/gymzacdon
⚫️ 一對二訓練 $600一位
⚫️ 一對一訓練前評估為 HKD $800
—————————————————————-
#全民健身 #全民運動 #全民健身刻不容緩 #全民變強 #全民健康 #健身的事 #香港 #健身教練 #健康 #健身 #舉鐵 #舉重 #香港健身
#GymzacDon #Fitness #Strength #Power #Health #hkig
push pull leg 在 CheckCheckCin Facebook 的最佳解答
【運動要熱身】熱身時間因人而異
⭐夏天熱身時間可以短一點
⭐亦要視乎進行哪類運動而定
#星期一踢走BlueMonday
運動前熱身重點
不正確的運動方式容易造成運動創傷,熱身運動就是最常被忽略的一環;熱身能提升體溫、增加肌肉彈性及神經靈敏度,更可增加肌腱及靭帶的延展性,減少拉傷肌肉的可能。
何謂足夠的熱身運動?要視乎年紀、體質、天氣、運動強度而定,進行帶氧運動例如慢跑,需要的熱身時間相對短;如進行短期爆發且高強度的無氧運動,例如100米賽跑、籃球、欖球等,需要的熱身時間相對長,目的是令體溫上升、心跳頻率增加,達到輕微出汗的程度,令身體能盡快適應運動強度。然而熱身時間並非越長越好,如過度的話會造成體力下降或疲勞,影響運動效果。
簡易熱身運動推介:
👩🏻 頭頸
右手放在頭部左側,把頭輕輕往右面壓,讓右耳拉近肩膊,維持動作約15秒,換左手重覆動作。
💪🏻 上肢
舉高右手,屈曲並以指尖點着背部,左手將右手踭向左拉,令右肩有拉緊感覺,維持動作約15秒,左手重覆動作。
🦵🏻 下肢
動作一:前後腳站立,腳尖向前,腳跟著地,前腳屈曲,後腳拉直,上身保持垂直重心向下壓,令後腳小腿肌肉有拉扯感覺,維持動作約15秒,換另一隻腳重覆動作。
動作二:右腳向後屈起,以右手從後握着右腳腳掌,用點力向上拉,大腿保持伸直讓肌肉有拉扯感覺,可找扶手協助平衡,維持動作約15秒,左腳重覆動作。
留言或按讚👍🏻支持一下我們吧!❤️ 歡迎 Follow 我們獲得更多養生資訊。
Warm-up before exercising
Improper exercise forms and motions can cause injuries, and more often than not, it is due to the lack of warm-ups. Warming up can increase the body temperature, improve the elasticity of muscles and the sensitivity of nerve receptors, hence, reducing chances of injuries.
So, how long should a warm-up last? It depends on the individual’s age, body constitution, the weather, and the intensity of the sport. Aerobic exercises such as slow jog would require a shorter warm-up time.
On the other hand, anaerobic exercises that are of short length with high intensity such as 100m dash, basketball, and rugby warrants a longer warm-up. This is to increase the body temperature and heart rate and to help the body to sweat a little, so the body can get accustomed to the intensity more effectively.
Yet, it does not mean the more time you spend on warm-up, the better it is, because excessive warming up can reduce the stamina and cause exhaustion even before the actual sport takes place.
Some simple warm-ups:
💪🏻 Head and Neck
Place your right hand on the left side of your head and gently push your head towards the right side until the right ear is close to the shoulder. Keep the position for 15 seconds. Repeat with left hand on right side of head.
💪🏻Upper limbs
Raise your right hand and bend it downwards with finger tips touching your back. Use your left hand to pull your right elbow towards the left until you feel tightness on the right shoulder. Keep the position for 15 seconds. Repeat with left hand.
🦵🏻 Lower limbs
Action 1: Stand with one leg in front of the other, point the feet to the front, and make sure the ankles are on the ground. Bend the front leg and straighten the other. Keep the body straight and lower the center of gravity, so you can feel tension on the calves. Maintain the same position for 15 seconds and repeat the same process for the other feet.
Action 2: Bend the right leg backward and hold the feet with the right hand. Pull the leg upward as much as possible, but keep the thigh straight and make sure there is tension in the muscles. Use a handrail to stabilize the body, if necessary. Maintain the same position for 15 seconds and repeat the same process for the other feet.
Comment below or like 👍🏻 this post to support us. ❤️ Follow us for more healthy living tips.
#男 #女 #我狀態OK
push pull leg 在 Mumu MusicTV Youtube 的最佳解答
【Warm up】
Jumping jack 100
High knee 75
Mountain climber 50
【Upperbody Workout + Lowerbody Workout】
Diamond PU 60 Push Up 60 + Squat 150
Or
Pull Up 70 + Squat 120
Or
DIP 120 + Squat 150
【Core Workout】
High plank open & close 40 sec
Bicycle crunch 40 sec
Boat hold leg flutters 40 sec
Chair sit-ups 40 sec
Leg raises 40 sec
Mountain climber 40 sec
Plank knees to elbows 40 sec
Russian Twist 40 sec
Side plank raises left 40 sec
Side plank raises right 40 sec
Wiper on floor 40 sec
V-UP 40 sec
Crunches 40 sec
#mco #stayhomeworkout #homeworkout #stayhome #bodyweightworkout #workout #fullbodyworkout
![post-title](https://i.ytimg.com/vi/FjPJmMzbKXI/hqdefault.jpg)
push pull leg 在 Mark Sir 教室 Youtube 的精選貼文
【省時爆練上半身!一枝棍、兩張凳、三分鐘地獄! Pull-Push SuperSet Drop Set 拉背-推胸 超級組遞減訓練
註: 影片攝於 2020年 5月
因應武漢肺炎第四波疫情,很多人都被逼再次宅在家。是日冬至,《與區議員居家運動》系列,我們與 梁晃維 Fergus Leung、 方浩軒 Willis Fong 為大家帶來超級省時、爆練上半身的拉背-推胸 超級組遞減訓練!不論體能程度,只需一枝棍、兩張凳,三分鐘就可以做到謝晒皮!
如果你只有很少很少的空閒時間,SuperSet 超級組鍛煉就可以幫到你啦!將兩個不同的訓練動作(一般係兩種相對抗肌肉 Antagonist Muscles ,例如胸肌及背肌)接連進行,稱為 Superset。容許較短的肌肉休息時間,提升肌耐力,加大運動量,兼而提升新陳代謝,有利消脂及提升心肺功能。
由於屬自體重練習,是次會採用 Mechanical Drop Set 確保完成訓練。請在下面選擇大約能持續進行 30 秒的動作,儘力堅持:
Pull 拉背:
1. Single Leg Front Lever Pull Up 單腿凌空團身划艇
2. Inverted Row (Tucked Front Lever Pull Up) 凌空團身划艇
3. Single Arm Australian Pull Up 單手澳式引體
4. Australian Pull Up 直腿澳式引體
5. Knee-Bent Australian Pull Up 曲膝澳式引體
Push 推胸:
1. Dips 雙臂屈伸撐體
2. Assisted Dips 輔助式雙臂屈伸撐體
3. Decline Push Up 下斜掌上壓
4. Deep Incline Pushup 深上斜掌上壓
5. Deep Incline Knee Pushup 深上斜膝上壓
拉完背之後,接續進行推胸動作,不設休息,以累積疲勞,完成一對後(允許30秒休息及調整)轉回拉背。請注重動作質素,每完成一組後可以向下修難度,保證姿勢正確。
忙碌辛苦地完成推拉各三組後,以每次動作維時兩、三秒計,短短三、四分鐘,肱三頭、胸肌以及肱二頭、背肌已經可以分別累積到 30 至 45 REPS 的基本鍛煉量。如果意志力夠強,努力不懈做到五組,則是前後 50 至 75 REPS,共 100 至 150 REPS 的中高量增肌訓練了。
![post-title](https://i.ytimg.com/vi/o1pGOnshiUM/hqdefault.jpg)
push pull leg 在 SHINPHAMM Youtube 的精選貼文
Tập toàn thân (full body) có rất nhiều lợi ích, đặc biệt là rất phù hợp để dành cho những người mới đi tập làm quen dần dần với việc luyện tập. Sau khi làm chủ được các động tác chủ chốt thì việc nâng cao sẽ trở nên đơn giản hơn. Không chỉ vậy, kể cả những người tập có kinh nghiệm vẫn có thể hưởng lợi từ việc tập toàn thân.
Trong phần 1 này mình sẽ chỉ ra một số điểm lợi của cách tập này cùng với buổi tập đầu tiên mà các bạn có thể áp dụng. Đừng quên đón chờ phần 2 để hoàn thiện được lịch tập cả tuần nhé! ?
⏱ Timestamp:
00:00 Intro
00:19 Lợi ích của việc tập toàn thân
02:13 Một buổi tập toàn thân phần 1
08:35 Outro
09:00 Các sản phẩm của VN Supplement
↗️ Các bài tập của buổi tập toàn thân phần 1:
1. Squat (x10)
2. Bench Press (x10)
3. Hip Thrust (x10)
4. Dip (x15)
5. Australian Pull Up (W.S.C) (x8/each)
6. Push Up (x20)
7. DB Lunges (x20)
8. Leg raise (x10)
_____
Thông tin về các sản phẩm của VN Supplement:
❣️Website: https://Vnsupplements.vn
?Link Shopee: https://shp.ee/ww9igcb
?Link lazada: https://www.lazada.vn/shop/vietnam-supplements
__________________________________
•YOUR HEALTH - WE CARE•
???????'? ???????????
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?Chi nhánh 2: 96/11 Lê Thị Riêng, quận 1, HCM | ☎️ Tel: 0971972332
? Website: https://vnsupplements.vn
?Instagram: Vnsupplement
✈️GIAO HÀNG TRÊN TOÀN QUỐC
#SHINPHAMM #FULLBODY #WORKOUT
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![post-title](https://i.ytimg.com/vi/jLl6aDcl4ko/hqdefault.jpg)
push pull leg 在 Push, Pull, Legs (PPL) by... - Mr.Sado Gym & Fitness | Facebook 的推薦與評價
Push, Pull, Legs (PPL) by @peter_bowman - Push, Pull, Legs is one of the best splits out their in my opinion. Largely because you are hitting each muscle... ... <看更多>
push pull leg 在 Awasome Push Workout For Fat Loss For Women 的推薦與評價
The 'push, pull, and legs' routine basically allows you to train all major muscles within 3 days, or 3 workouts. Begin by lying on your stomach ... ... <看更多>
push pull leg 在 Push-pull-legs - Pinterest 的推薦與評價
Best PUSH-PULL LEG ROUTINE_ A GUIDE TO BUILDING REAL MUSCLE · Push/Pull/Legs Weight Training Workout Schedule For 7 Days - GymGuider.com · While there are several ... ... <看更多>