關於 reverse curl weight ，我們在網路上蒐集到這些相關的討論、資訊與評價

Day 9 Quarantine ; Feeling abit lazy today ? It’s okay, you can bring along your Pillow to workout today.
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#pillowworkout
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1) Sit up with Pillow Toss
- pillow acts as your weight this time!
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2) Froggers
- Clips the pillow in between your feet with your knees facing sideways like a 🐸& slowly extend your leg straight & control when you’re back to 🐸
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3) Hamstring Curl
- Lay down with your face facing down, get the pillow in between your legs & curl your leg towards your bump and return
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4) Stack Squat
- start with kneeling position with pillow held forward, come up in a squat maintaining your hips low all time & return to kneeling
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5) Reverse woodchops
- Start with a kneeling position, pillow at your lower right side, swing it upwards towards your upper left, remember to switch sides !
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Happy Lazy-ing day :)

#AskKenneth 321: 2-arms Cable Reverse Flye (後肩）

Cable Reverse Flye is one of my favorite exercises, it is targeting at the rear delts.

The keys of the movement:
1. You have to "hit" the target muscles.
2. Slow & control tempo.
3. Relatively high reps with light weight. Stop until you cannot do one more rep.
4. Not using monetum.
5. Pause 1s when you open your arms.

I believe that slow & control movement can improve mind-muscle connection. This method can be applied to bench press, seated row, biceps curl and triceps extension...etc.

Here is my training program style:
Start from the heavy BIG lift with perfect form, then do the secondary exercises. The latter exercises can be superset or trisets or giant sets, I don't really concern how much weight do you lift. I do care how much can you feel (contract & stretch) your muscles during each set.

Thanks Online trainees @ling.oscar

Online Coaching 網上訓練
www.trainerkenneth.com
Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現

《租場篇》

由大型連鎖健身中心跳出來回復自由身的教練，有時在找地方租場跟學生訓練往往成了一大煩惱之一。有見及此，麥克打算逐一介紹香港及九龍區幾間設有教練場館租用服務的健身中心，讓重拾正面的自由身教練可以省卻一點時間去尋找訓練的空間。

第一間是位於尖沙咀彌敦道(i-Square旁)，佔地6500呎的私人健身場館Alive Fitness。以下是場館設施及服務範圍：

器械區域：
館內器械多以美國品牌Precor為主，另外亦有部份Life fitness 及Rouge產品。以租借場地計算，Alive 器械算是十分齊全。
- 3-in-1 chest to shoulder press machine
- GHD (Glut and Hamstring Developer)
- Seated Row x 2
- Lat Pulldown x 2
- Assisted pull up and Dips
- Smith Rack
- Chest fly and shoulder reverse fly combo
- Leg extension
- Leg extension and curl combo
- Bicep and triceps combo
- Bent over Row
- Leg Press
- V-Squat
- Roman Chair
-FreeMotion cable
- Pully x 4

自由重量區域：
Bench Press、Incline Press、 Squat Rack及啞鈴供應由5lbs 到100lbs。另外亦提供駐場私人健身教練服務。

功能訓練區域：
該區域提供空間如Crossfit般進行高強度訓練。
供應產品有Fitball、Bosu、Medicine Ball、Kettlebell、Bulgarian Bag、Battle Rope、TRX、Gymnastics Rings、Weight Sled等等。

伸展區域：
供應軟墊空間進行伸展運動，亦有提供按摩床及Foam Roller。駐場有私人伸展教練服務。

拳擊區域：
有沙包、手靶供應。在場亦有駐場拳擊教練授課。

帶氧區域：
有跑步機、太空慢步機、樓梯機、划艇機。

館內亦設有男、女更衣室及會員休憩空間。

除私人健身教練服務外，該店亦提供會員服務。會員詳情或須致電聯絡。

地址： 尖沙嘴彌敦道81號喜利大廈二樓
電話：3708-9828

私人教練租場堂數及堂價之參考：
10堂x$290=$2900
20堂x$270=$5400
30堂x$250=$7500

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

________________

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

________________

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:
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
________________

Chapters:
0:00 Pelvic stretch
1:03 Pelvic stretch
2:06 Pelvic stretch
3:09 Low squat
4:12 Hamstring stretch
5:15 Good morning
6:18 Inner thigh squat
7:21 Split stretch
8:24 Side squat
9:27 Side squat
10:41 Twist
11:44 Twist
12:47 Side stretch
13:50 Hip rotation
14:53 Hip rotation
15:56 Reverse crunch
16:59 Table top
18:02 Leg raise
19:05 Side plank
20:08 Side plank
21:22 Hip stretch
22:25 Hip stretch
23:28 Hip stretch
24:31 Hip stretch
25:34 Fire hydrant
26:47 Fire hydrant
27:50 Butt workout
28:53 Butt workout
29:56 Butt stretch
30:59 Butt stretch
32:04 Wide squat
33:07 Sumo deadlift
34:10 Rowing
35:13 Chest press
36:16 Fly
37:19 Shoulder press
38:22 French press
39:25 Arm curl
40:28 Kick
41:31 Punch
42:34 Knee to elbow
43:37 Hook
44:40 Side kick
45:43 Side kick
46:46 Uppercut
47:49 Knee kick
48:52 Knee kick
49:55 One two straight
50:58 Burpee
52:01 Mountain climber
53:04 Warrior pose
54:07 Warrior pose
55:10 Triangle pose
56:13 Triangle pose
57:16 Bending knee
58:19 Split
59:22 Thigh stretch
1:00:25 Deep breath

Original training goods → https://www.musclewatching.store/
Daily exercise menu (free) → https://musclewatching-app.com/muscle...
Instagram → https://www.instagram.com/musclewatch...

Released on April 28, 2020! "Muscle watching World's fastest and lean God diet" (Makino Publishing) →
https://www.amazon.co.jp/dp/483767321X/

On sale January 24, 2020! "Lose lower body fat at 2x speed while lying workout" (Fusosha) → https://www.amazon.co.jp/dp/459408396X

Released January 30, 2020! ``Get rid of the swelling'' (KADOKAWA) → https://www.amazon.co.jp/dp/404604635X/

Natsuki's channel → https://www.youtube.com/channel/UCKt8...

Natsuki's IG → https://www.instagram.com/natsuki.bit...

Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Toned Arms - No Push-ups! | Joanna Soh

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

________________
Sculpt your arms and shoulders with this workout. It is low impact, suitable for beginners. The good news is, we won't be doing any pushups!! You’ll need a pair of light-weight dumbbells, between 2 - 4kgs each. If you do not have one, be creative, make your own weights by filling up large bottles with stones or water!

Interval: 45 secs work - 15 secs rest
Sequence: Repeat each circuit twice
Duration: 20 minutes

Circuit 1
1) L Squeeze - Shoulder Press
2) Dumbbell Row - Reverse Fly
3) Tricep Kickback - Bicep Curl
4) Weighted Punches

Circuit 2
1) Inchworm Pike Press
2) Superman Plank
3) Dolphin Plank
4) Side Plank Arm Rotation

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
________________
Toned Arms - No Push-ups! | Joanna Soh