《齊齊跟我 WORK FROM HOME！》#WFH 核心肌群及腹肌訓練 Core & Abs Muscles
https://youtu.be/Q8RIPGeXuzo
訓練的難度會愈來愈高，上集提腿訓練只係熱身，今集練腹！繼續係屋企秘密練兵，將一神分六，等疫症過後可以衝去沙灘show off下！
地點：一個足夠你瞓得到嘅空間，加一個扶手做輕微借力。
核心肌群加腹肌訓練：每個平板動作維持1分鐘、摺腹動作則以慢或中速度進行；間隔休息1分鐘，做完剛剛好22分鐘：
1️⃣平板支撐
2️⃣左腳離地
3️⃣右腳離地
4️⃣左側平板
5️⃣右側平板
6️⃣仰臥雙腳離地
7️⃣每10秒快速開合1次
8️⃣每5秒上/落
9️⃣左右腳開合摺腹40次
🔟雙腳維持90度角摺腹40次
1️⃣1️⃣雙腳向天提腿20次
🥋完成訓練後，再專注運用核心肌群打出任何空手道動作，會讓你有個不一樣的發力感覺。
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Core / abdominal muscle training: each movement is maintained for 1 minute, and abdominal folding is performed at a slow or medium speed; rest for 1 minute between, 22 minutes in total!
1️⃣Plank
2️⃣Left foot off the ground
3️⃣Right foot off the ground
4️⃣Left foot off the ground
4️⃣Left side plank
5️⃣Right side plank
6️⃣Supine with feet off the ground
7️⃣Quick open/close once every 10 seconds
8️⃣Foot up/down every 5 seconds
9️⃣L/R foot fold 40 times
🔟Keep feet at 90-degrees fold 40 times
1️⃣1️⃣ Lift legs 20 times
🥋After completing the training, focus on using core muscles to perform any karate movements, it will give you a different feeling of technique exertion.
#WFH
#WorkFromHome
#WorkFromHomeLife
#空手道 #Karate
#體能訓練 #fitness
#Hip #Abs #Core
#香港 #鄭子文
#HongKong #ChengTszManChris
