终于有新的youtube workout video了。我昨天才做的一组运动。Focus在翘臀动作。启动臀部肌肉很重要。你可以做很多的squat深蹲,但是如果没有activate好臀部肌肉,其实work到多一点的是大腿肌肉,所以别说为什么深蹲越做腿越粗哦。
activation是很重要的。ressistance band可以帮到你。
Repeat for 3-5 sets. Do it slow and controlled.
同時也有30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 & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Fol...
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glute muscles 在 麥克健身 Marky's Training Facebook 的最佳解答
Posted @withregram • @alex_cwy
坐姿划船係最常見操背肌既動作, 不但改善我地背肌既厚度,而且對我地既posture 都有一定既幫助, 其中一個做seated row要注意的地方就是盤骨的位置,錯誤的姿勢會令到我地的腰部受壓。 後大腿肌肉和臀部和失去支撐的角色, 而好的set up 能更加利用下肢的力量把力量傳遞到上身
常見的問題是盤骨向後轉, 順勢把腰部向後屈, 間接令後大腿肌肉和臀部不能運作。令腰部成為受力點, 對背肌刺激也減少, 相反,中位的盤骨位置能令後大腿肌肉和臀部發力作為支撐點, 把腰部壓力減少, 令下肢力量傳遞到上身
兩點做坐姿划船的建議
✅盤骨中立
(如果你發現自己做坐姿划船時候腰部受壓/盤骨後轉, 嘗試*拗腰*, 把肚臍向前推, 這樣會把你的盤骨帶回中立的位置)
✅保持大腿後肌(膕繩肌)和臀部肌肉張力
(感覺把踏板推離自己,膝頭保持微曲,動作全程應感受膕繩肌及臀部肌肉保持收縮)
大家覺得呢個建議對你有幫助的話, 不妨share 比你既朋友同埋like 依個post啦!!
When it comes to seated row , one of the key thing to look at is the pelvic position, since it will dictate how well the force can be transferred to the back muscles , for the wrong demonstration shown on the upper photo , poor pelvic position makes it harder for hamstrings and glute muscles to act as stabiliser in seated row , which lower back will take up the pressure , and causing lower back problem
The correct way to do seated row is to make sure:
✅neutral pelvis position
(If you find yourself in a rounded lower back position ,arch your lower back and push your stomach forward, that will bring you to a more neutral spine position in seated row)
✅Keep the tension on hamstring & glute muscle (pushing the step away with knees slight bent)
If you find the tips helpful , feel free to like the post, follow my page and share this posts !!
Credit to
@markys_strength_performance
#seatedrow #seatedrowing #rowtogrow #hkfitfam #hkfitness #hkgym #seatedrowsforthebros #seatedrowsgiveyouwings
glute muscles 在 Joanna Soh Facebook 的精選貼文
NEW full length workout!! Watch & let’s workout together at home. 🙌
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Let’s sculpt and shape our THIGHS & HIPS! All of the moves in this routine are very dynamic and work the inner and outer thighs, plus glute muscles from multiple angles. Concern about hip dips? Then, let’s do this workout! 👊🏽
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SHARE & TAG your friends to join you.!
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#jsohactive #homeworkouts #homeworkout #workoutathome #innerthighs #fit #fitness #fitnessmotivation #fitspo #fitnessjourney #workout #workoutroutine #workoutvideo #workoutvideos #fitnessvideos https://youtu.be/91Cqgovjz7w
glute muscles 在 Joanna Soh Official Youtube 的最佳貼文
Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
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
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40-Minute Resistance Band Total Body Strength Training
Blast your whole body with this resistance band workout. Resistance band has got to be my favourite piece of fitness equipment as they are super affordable, easy to transport and extremely effective in strengthening the entire body. I travel with my resistance band wherever I go to make sure I get to workout no matter where I am! In this workout, I share with you some of my best and favourite resistance band exercises to target the larger muscles as well as smaller muscles. Plus, this is low impact so it’s suitable for everybody!
Duration: 35 Minutes
Sequence: 45 secs Workout - 15 secs Rest
Total Calories: 300 - 350 Cals
Lower Body
1. Resisted Squat
2. Reverse Lunge Single Arm Press
3. Glute Bridge
4. Glute Kickback
Upper Body
1. Narrow to Wide Row
2. Upright Row to Front Raise
3. Wide to Narrow Curl
4. Overhead Tricep Extension
5. Standing Chest Pull
Core
1. Woodchop
2. Reverse Crunches
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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
#ResistanceBand
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:
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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
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https://www.facebook.com/fioapp
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glute muscles 在 Joanna Soh Official Youtube 的精選貼文
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
35-Minute Total Body Strength Training with Dumbbells | Joanna Soh
In order to get stronger, lean up and lose weight, you have to lift weights! Strength training will NOT make you bulky, but rather it will help to increase your metabolism, making your body burn fat more efficiently and to give you that toned and sculpted look. I perform strength training at least 3 - 4 times weekly and you should too.
This workout is a total body strength training using a pair of medium weight dumbbells, between 4 - 5kgs each. If you can lift heavier, then do choose a heavier pair of dumbbells to challenge your muscles. The technique used in this workout is called SUPERSET, that means we will be doing 2 exercises back to back with minimal rest in between. We'll be targeting your legs, butt, arms, chest, back and also abs! This workout is mainly low impact, with a short cardio blaster at the end of each circuit to drive your heart rate up. Only 35 minutes, but you'll be getting a solid full body workout!
Circuit: 6 rounds, repeat each round twice.
Sequence: 40 secs Work - 20 secs Rest
Duration: 35 minutes
SUPERSET 1
1) Goblet Squat
2) Curtsy Lunge
Cardio: Squat Jump
SUPERSET 2
1) Hammer Curl to Shoulder Press
2) L Raises
Cardio: Punches
SUPERSET 3
1) Glute Bridge
2) Kneeling Hip Thruster
Cardio: In-Out Squat
SUPERSET 4
1) Push-ups with Shoulder Tap
2) Bridge Pullover
Cardio: Lateral Shoot Through
SUPERSET 5
1) Renegade Row
2) Superman Squeeze
Cardio: Skaters
SUPERSET 6
1) Full Crunches
2) Plank Arm Raise
Cardio: Mountain Climbers
________________
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
________________
35-Minute Total Body Strength Training with Dumbbells | Joanna Soh
glute muscles 在 HIIT ME FIT Youtube 的最佳貼文
本日は、夜でも安心して行える全身エクササイズを紹介していきます🧜♀️💕
8個のエクササイズを20秒間ずつ動いていくので、運動が苦手な方でも自然に4分間動けると思います💪是非トライしてみてください!
00:00 スタート
00:12 ニーリング・スクワット(足・お尻)
00:40 サイドプランク右(体幹・腕)
01:10 サイドプランク左(体幹・腕)
01:40 クロスランジ (足・お尻)
02:10 プランク・ステップ(体幹・腕)
02:40 プランク・ターン(体幹・脇腹)
03:10 ワイド・ロケット(足・お尻)
03:40 イン&アウト (足・お尻)
▼1個の動画やエクササイズは最低3回は行ってみましょう。
1回目→とりあえずやってみる
2回目→エクササイズを覚えてみる
3回目→ポイントを意識してやってみる
パーソナルトレーナー門脇妃斗未
▶︎https://hiitmefit.com/about-me/
オンラインサロン
▶︎https://lounge.dmm.com/detail/2172/
インスタグラム
▶︎https://www.instagram.com/hiitmefit/?hl=ja
レシピ
▶︎https://www.instagram.com/hiitmehealth/?hl=ja
ブログ
▶︎https://hiitmefit.com/blog/
書籍
ダイエットに失敗し続けた人に教えたい やせ方の正解
▶︎https://www.amazon.co.jp/dp/4048968513
なかなか痩せない人ほど脂肪がどんどん燃えるHIIT
▶︎https://www.amazon.co.jp/dp/4569842941/
#ジャンプなし #エクササイズ #マンションOK
glute muscles 在 Muscles of the Gluteal Region - Superficial - Deep 的相關結果
The Superficial Muscles · Gluteus Maximus. The gluteus maximus is the largest of the gluteal muscles. · Gluteus Medius. The gluteus medius muscle is fan-shaped ... ... <看更多>
glute muscles 在 Gluteus anatomy and 4 effective exercises for your training 的相關結果
Hamstrings are a biarticular muscle group meaning they span over both the knee and hip joints. This means that the hamstrings support the glutes with hip ... ... <看更多>
glute muscles 在 Gluteus maximus - Wikipedia 的相關結果
The gluteus maximus is the main extensor muscle of the hip. It is the largest and outermost of the three gluteal muscles and makes up a large part of the ... ... <看更多>