《齊齊跟我 WORK FROM HOME!》#WFH 水袋訓練 Water Bag
https://youtu.be/yvlUG-VIfxk
水袋 Water Bag,比較新興的訓練器材,為核心肌群的體能訓練帶來新鮮感,可以訓練腹肌、平衡、關節穩定性、肌耐力等。今集同大家介紹幾種訓練方法!
地點:隨時隨地😎
水袋訓練:(請因應個別體能水平而調節重量)
1️⃣ 將水袋左右快速擺動
2️⃣ 坐四股立,將水袋如天秤般左右擺動
3️⃣ 將水袋放肩,向前踏步成弓步
4️⃣ 將水袋放胸前,向前踏步成弓步,再快速轉腰
5️⃣ 將水袋瞬間上膊
6️⃣ 將水袋放胸前,保持水袋平穩,單腳保持向前提膝(可加平衡板)
7️⃣ 將水袋向上舉高,保持水袋平穩單腳保持向前提膝(可加平衡板)
‼️1️⃣可戴上手套避免雙手擦損
🥋完成訓練後,可練習空手道的任何馬步移動(如前屈立、貓足立、四股立等),注重以核心肌群帶動,會有完全不一樣的感覺👊🏻
———————————————
Water Bag training: (please adjust the weight depends on individual fitness level)
1️⃣ Shake it horizontally
2️⃣ Move it like a Libra with horse-stance
3️⃣ Place it on shoulder with forward front-stance
4️⃣ Place it in front of chest with forward front-stance, then twisting
5️⃣ Power Clean it
6️⃣ Place it in front of chest with single leg knee up. (Add balance board for difficulty)
7️⃣ Lift it up with single leg knee up. (Add balance board for difficulty)
‼️1️⃣ You may use gloves to protect your hands skin.
🥋After completing the exercises, you can practice any stances transition (Front / Cat / Horse stances). Focus on using your core muscles, it will give you a different feeling of technique exertion 👊🏻
#WFH
#WorkFromHome
#WorkFromHomeLife
#空手道 #Karate
#體能訓練 #fitness
#WaterBag #InstabilityExercise #Core #Abs
#香港 #鄭子文
#HongKong #ChengTszManChris
同時也有7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 here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial...
「single leg balance exercises」的推薦目錄:
- 關於single leg balance exercises 在 鄭子文 Cheng Tsz Man Chris Facebook 的最佳解答
- 關於single leg balance exercises 在 鄭子文 Cheng Tsz Man Chris Facebook 的精選貼文
- 關於single leg balance exercises 在 鄭子文 Cheng Tsz Man Chris Facebook 的最佳貼文
- 關於single leg balance exercises 在 Joanna Soh Official Youtube 的最佳解答
- 關於single leg balance exercises 在 Joanna Soh Official Youtube 的最讚貼文
- 關於single leg balance exercises 在 Joanna Soh Official Youtube 的最佳貼文
single leg balance exercises 在 鄭子文 Cheng Tsz Man Chris Facebook 的精選貼文
《齊齊跟我 WORK FROM HOME!》#WFH 平衡板訓練 Balance Board�
https://youtu.be/P2yTEVWyOMY
一塊平衡板,或者一個厚枕頭,已經可以有訓練平衡效果!配合空手道動作,一次過鍛鍊下肢整體協調。今集同大家一齊折磨下寬關節、臀部肌肉、小腿、腳腕、足底、腳指力🔥
地點:只需要一個身位嘅空間,廁所都得🚾
平衡板訓練:(請將足部踏正中心位置)
1️⃣ 前屈立,大幅度轉腰打直拳
2️⃣ 單腳保持提膝,大腿成水平,前蹴出直拳
3️⃣ 單腳保持提膝,橫蹴上
4️⃣單腳保持提膝,下段橫蹴達
5️⃣單腳保持提膝,前蹴、橫蹴上、後蹴
‼️1️⃣ 可將平衡板放在不同的腳,挑戰不同的發力點
‼️2️⃣至5️⃣動作,可因應個別能力調整次數,目標要達致小腿及足底有火燒嘅感覺
🥋完成訓練後,可練習空手道任何移動及踢腳動作,會有完全不一樣的抓地感覺🦶🏻
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Balance Board training: (please step on the centre)
1️⃣ Front-stands with punches
2️⃣ Single Leg with Front kick & punches
3️⃣ Single Leg with Side kick (Yoko Geri Keage)
4️⃣ Single Leg with Lower Yoko Geri Kekomi
5️⃣ Single Leg with Front-Side-Back kick
‼️1️⃣ You can place the balance board on different feet for variation
‼️2️⃣to5️⃣ Depends on individual level for repetition, target to burn your leg
🥋After completing the exercises, you can practice any karate movement & kicks, it will give you a different feeling of technique exertion
👊🏻
#WFH
#WorkFromHome
#WorkFromHomeLife
#空手道 #Karate
#體能訓練 #fitness
#BalanceBoard #Balance #Hip #Ankle #Kicks
#香港 #鄭子文
#HongKong #ChengTszManChris
single leg balance exercises 在 鄭子文 Cheng Tsz Man Chris Facebook 的最佳貼文
《齊齊跟我 WORK FROM HOME!》#WFH 阻力帶(下肢訓練) Elastic Band For Lower Limbs�https://youtu.be/bUYyrRMh61M
一條極方便携帶的阻力帶,有著無限嘅訓練可能性!只要調節適合的長度,拉力更可以做到啞鈴負重嘅效果添!上集同大家做咗啲上肢動作,今集輪到下身動作!
地點:只需要一個身位嘅空間,廁所都得🚾
阻力帶訓練(下肢):(因應個別能力調節長度)
1️⃣ 單腳向上提膝,大腿成水平或以上
2️⃣ 單腳打橫提腿,大約到30-45度
3️⃣ 可以利用平衡板加強難度
4️⃣ 站立至馬步(四股立),快速開跨
5️⃣ 站立至馬步(前屈立),配合出正拳
6️⃣ 前屈立,前踢
7️⃣ 前屈立,前踢加出拳
‼️1️⃣至3️⃣動作需以重心腳固定阻力帶
‼️4️⃣至7️⃣動作將阻力帶套在雙腳腳腕
以上動作可做8至10次,重覆2至3組。
🥋完成訓練後,除掉阻力帶,可練習空手道任何踢腳動作👊🏻
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Elastic band training (lower limb): (please adjust the length according to individual ability)
1️⃣ Single Leg Knee Raise
2️⃣ Single Leg Raise horizontally (30-45 degree)
3️⃣ Add in balance board for difficulty
4️⃣ Stands to Horse-stand
5️⃣ Stands to Front-stand with Punches
6️⃣ Front-stand with Front Kick
7️⃣ Front-stand with Front Kick & Punches
‼️1️⃣to3️⃣ Please use your feet to fix the band.
‼️4️⃣to7️⃣ Please use the band surround your ankle.
The above actions can be done 8-10 times, repeating 2-3 sets.
🥋After completing the exercises, you can take off the resistance band to practice karate kicks
👊🏻
#WFH
#WorkFromHome
#WorkFromHomeLife
#空手道 #Karate
#體能訓練 #fitness
#ElasticBand #ResistanceBand #Hip
#香港 #鄭子文
#HongKong #ChengTszManChris
single leg balance exercises 在 Joanna Soh Official Youtube 的最佳解答
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Watch Next Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4...
No matter how fit you are, finding your balance can still be a struggle. These are 5 balancing exercising, which will strengthen your core, improve stability and mobility and as a result, you'll have better posture too.
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 9 years of experience.
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EXERCISES
1) Reverse Lunge & Press
2) Single Leg Deadlift
3) Single Leg Row
4) Plank Twist
5) Half Turkish Get-up
Perform 10 - 12 reps for each exercise, on each side and switch over. Aim to complete 2 - 3 sets.
![post-title](https://i.ytimg.com/vi/cF3amR5MMj4/hqdefault.jpg?sqp=-oaymwEZCNACELwBSFXyq4qpAwsIARUAAIhCGAFwAQ==&rs=AOn4CLAfHt6Bj5o-Sa1Dsi5WYW_dchKbuw)
single leg balance exercises 在 Joanna Soh Official Youtube 的最讚貼文
Activewear by Fit & Feminine. Shop here: http://www.fitnfeminine.com I'm having a summer sale! Enter the code "stayfit30" for 30% off all your purchase. Get bikini body ready in just 4 weeks by doing this workout routine with me. =)
This 4-Week Bikini Body Slim Down combines total body strength, cardio and abs, which is the most effective way to burn fat and tone up. This workout is great for everybody; advance and also with easier option for beginners.
Workout Duration: Under 20 minutes
Intervals: 45 secs workout, 15 secs rest interval. 8 intervals per set.
Set: 2 - 3 sets (rest 1 min in between sets)
Calories Burned: 205Cals according to my height at 159cm and weight at 49kgs.
No equipment needed!
Exercises:
1) Lunge Hop
2) Single Leg Push-up
3) Squat with Rotation
4) Superman to Push-up
5) Sumo Squat with Side Bend
6) Side Plank Crunch
7) Crunch Frog
8) In & Out Hops
Best Results: Do this workout 3 - 4 times weekly on alternate day AND eat a well balanced diet.
p/s Do not skip your warm-up & cool down. Aim to do 5-10 at least mins.
Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
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Lots of Love xx
![post-title](https://i.ytimg.com/vi/CFRT7XFPYHc/hqdefault.jpg)
single leg balance exercises 在 Joanna Soh Official Youtube 的最佳貼文
Work your LOWER ABS and HIPS with these 5 effective and fun moves in bed. You can do this workout first thing in the morning or right before bedtime.
Duration: 5 minutes
Structure: 5 Intervals (45 seconds Workout, 15 seconds Rest per exercise)
Workouts:
1) Side Leg Raise
2) Leg Flirt
3) Pointy Leg Cycle
4) Single Leg Circle
5) Cross Leg Split
Repetition: Repeat 2 - 3 circuits
Best Result: Do this workout 2 - 3 times weekly on alternate days together with your total body workout routine.
Tip: Throughout the workout, remember to engage and keep your core tight for best result.
And just remember that we cannot spot reduce fat. In order to get a flat belly, it is a combination of regular cardio, total body strength training, core workout and eating a well balanced diet. If you are consistent with your workout and meal plan, you will see and feel the difference in 4 – 6 weeks time. All the best! xx
Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)
Lots of Love xx
![post-title](https://i.ytimg.com/vi/hKuYG5NUxwE/hqdefault.jpg)