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4分鐘腹肌訓練動作︱打造完美腹肌 - 簡單基本最有效 , 六塊腹肌 六塊腹肌, 核心訓練. 高强度全身运动不仅让你在短时间内消耗大量­的能量, 更重要的是它能提高你的基础代谢率, 让你在运动结束之后的24小时内消耗更多­的能量. 四分钟的高强度全身运动【六塊腹肌, 4分鐘腹肌鍛煉 】主要鍛煉部位 | 腹肌訓練一天四分鐘讓你練一種非常有效的腹部腹部, 腿部鍛煉出來. 腹內斜肌肌肉群的運動 + 腹肌鍛煉 人魚線.  腹肌, 人魚線健身秘招, 免費分享. 腹肌、人魚線健身, 腹部訓練 - 心得分享!

Tabata 減肥瘦身 - 3分鐘超級燃燒脂肪 Mountain Climbers 快速減少腹部! 在家輕鬆學 登山者：訓練核心同時燃燒卡路里!! Mountain Climbers!「當你抬膝的過程中，不要改變你下背姿勢，不要凹也不要凸，維持你原本自然的曲線」。同時，身體盡量穩定，不要上上下下的。腹部減肥主要是將腹部的贅肉減掉 減肥, 燃燒脂肪! Mountain climbers 該項運動先進, 強度大, 有助於提高心率, 加快新陳代謝, 提高靈活性.鍛鍊: 高強度的間歇運動, 幫助你快速燃燒脂肪(腹肌, 臀肌及腿部肌群. 1) 開始動作類似伏地挺身動作趴地, 兩手保持緊貼地面, 兩腳約與肩同寬, 腳打直. 2) 模擬爬山的動作, 腹部縮緊, 運用核心肌群的力量兩腳輪流向前, 雙腳輪流抬至胸部, 越快越好. 3) 你可以持續做20秒, 40秒或1分鐘, 然後休息10~30秒, 再重覆做個20秒, 40秒或1分鐘, 做個6~8次的循環, 依照自己的體能狀況而定. 重點: 讓雙腿動作儘量大幅度伸展，腹部縮緊，背部的起伏愈低愈好，來看看以下的影片. 功效: 減重塑身, 練出一身肌, 腹肌, 燃燒脂肪, 心跳, 胸肌, 核心肌群. 登山者動作圖解教程腰腹部! 模擬爬山鍛鍊 塑身 燃燒脂肪 心跳. 減肥, 燃燒脂肪! 超強減肥操瘦腰瘦腿減肚子減重塑身【登山者】[健身操] 主要鍛煉部位 | 腰腹部 肱三頭肌 三角肌 胸腿 模擬爬山鍛鍊 塑身 燃燒脂肪 心跳

Good luck with your exercises and health goals and thanks for watching!

橋式瑜伽好處：輕鬆告別腰酸背痛【瑜伽健身】 定要做的脊椎健康操！ 瑜珈動作 -駱駝式. 物理治療【背部護理】 腰部 穩定性肌力訓練: 瑜伽體式--吉祥駱駝式【 瑜珈 橋式 】主要鍛煉部位 | 增加腰背彈性和血液循環調整背部和脊柱 瑜伽體式--駱駝式 桥式瑜伽好处：轻松告别腰酸背痛【瑜伽健身】 腰部 穩定性肌力訓練 如何維持良好坐姿及正確的身體力學，來預防下背痛的發生“Ustra”即時梵文裡的“駱駝” 它有“腦海中呈現曙光”和“在有需要的時候輸出相關知識”的意思。這種特點正如駱駝一樣在身體裡儲存水分，在沙漠中裡堅強生存。跪下小腿著地，膝蓋打開至臀寬，腳心朝天。大腿及軀干成直線，與地面成90度角。手肘屈曲放於盆骨上方，挺直腰背，肩膊及手肘朝向后方。功效：增加脊椎和肩膀的靈活性，增加脊椎的彈性。伸展腹部，改善駝背含胸的姿態。每天坐在辦公室彎著背工作，肩膊和背部會愈來愈繃緊。你可以想象自己是一隻駱駝，將背脊向后彎，身體自然會挺直起來。"駱駝式"是一個適合初學者和年長者做的后仰姿勢，它不但令背部柔軟，還令人精神爽利！但必須留意的是，做"駱駝式"時，大腿和臀部肌肉必須用力，尤其是向后彎腰時，盆骨與大腿要用力推前。收緊大腿和臀部肌肉，才不會受傷。做法: 取坐姿, 兩膝彎曲, 右臂盡量伸入右膝蓋窩下, 手心貼地, 左手亦取相同做法, 上身向前傾, 調勻呼吸.  吸氣, 上身慢慢向前俯, 雙臂直至肩膀從雙膝蓋窩兩側插入, 腳掌合並, 額頭置於兩腳踝內, 雙手扣於背后; 吐氣, 還原起身, 全身放鬆, 重復練習3次.益處: 調整自律神經, 解除煩燥與精神緊張. 促進臉部血液循環, 改善膚色, 使肩關節柔軟, 消除頸部與肩部的酸痛與僵硬. 更可消除腹部多余脂肪, 收緊腹部. 伸展胸部和肺部強健手臂和手腕, 腿, 臀部, 腹部和脊椎刺激甲狀腺和垂體提升能量去除負面情緒對哮喘, 背部疼痛, 脫發和骨質疏鬆症有輔助治療作用.提示: 吐氣前傾時, 腹部盡最大能力往裡收縮.教大家如何在瑜伽中做好呼吸, 冥想, 動作. 在傳統方法的基礎上, 進行簡單的創新, 形成了今天的“自然瑜伽瘦身法”. 通過呼吸和瑜伽動作相結合, 讓人體恢復生命力, 提高身體基礎代謝能力. 調整身心的瑜伽動作對於減肥瘦身, 塑造身形都有很大的幫助.瑜珈橋式抬臀 - 功效: 矯正骨盤, 強健腰椎 提臀, 臀肌, 腰背部, 臀部 - 無需器材簡易健身運動!  "瑜珈橋式抬臀" 瑜伽 矯正骨盤, 強健腰椎 提臀, 緊實腹部和大腿肌肉, 改善駝背和脊椎側彎. 跪坐在雙腿上, 雙手在身後握住腳踝或腳跟, 吸氣, 展開胸廓, 逐節抬起臀, 腰, 背. 保持5次呼吸. 呼氣, 慢慢放鬆脊柱, 下降回到原跪坐姿, 重複10-15 次. 無需器材簡易健身運動! 適合長期伏案工作的人, 幫助矯正身體的不良體態, 加強肺活量和血液循環, 調整背部和脊柱, 消除肩膀, 背部和腳踝的緊張.

How to do a Burpee: Burn Fat and Hit every Muscle! Instructions:   Begin with a 5 to 10 min warm-up. And stretch your Hamstrings and Quads as well as Calves plus perform hip and shoulder rotations to fully prepare for this high-intensity exercise. 1) Begin in a standing position 2) Squat down with your hands on the ground 3) Thrust your legs backwards while keeping your arms extended 4) Perform a full push-up 5) Jump forward returning your feet to the squat position 6) Perform a vertical jump from the squat position into standing position. Tips: a) Maintain good form and technique and balance b) Also focus on breathing For Close-out  / Cooling-down: a) Do not sit down after the exercise b) Stretch the muscles you used c) Perform deep breathing The Burpee crossfit exercise combines squats, push-ups and jumps in a series of actions that will train more than 70% of all the muscles in the entire body! Guaranteed to lose weight and improve fitness, flatten stomach, slim waist, tone arms, firm butt, build six pack abs etc! Serious Metabolic and Cardiovascular spikes! The Benefits of Burpees The burpee is the ultimate full-body exercise. There’s a reason why football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities. Below we go into a few more details on the benefits of the burpee: Strength. The burpee is a full-body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re pumping battery acid after you complete a set of burpees. Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees. Conditioning. Many men today spend hours a week in the gym sculpting washboard abs and bowling ball biceps. While those muscles look nice, they don’t do much for you when you have to split a giant pile of wood or even save your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. They’re also a great exercise to include in football conditioning drills. Free. There are no fancy gizmos, classes, or gym memberships required to perform a burpee. All you need is your body, a floor, and an iron will. Portable. You can do this exercise anywhere. On the road? Bust some out in the hotel room. Don’t have a gym membership? Get your burpee on at the park. The Best Bodyweight Exercise for Strength + Cardio + Weight loss + Flatten Stomach, Slim Waist, Tone Arms, Firm Gluteals! Good luck with your exercises and health goals and thanks for watching!

How to Get Bigger Calf Muscles Without Equipment with Calf Raises using your own bodyweight! a. Perform 20 repetitions at a moderate pace and try and do 2 sets. b. Follow with a gentle calf stretch. This combination targets the Gastrocnemius and Soleus muscles will develop defined and large and healthy calf muscles. Good luck with your exercises and health goals and thanks a lot for Watching and enjoy exercise anywhere and anytime!

【半躺臥抬腿 | 核心訓練】主要鍛煉部位 | 強化 腹部, 腿部肌肉, 核心肌群. 鍛煉下腹部肌肉, 無需器材簡易健身運動! 核心訓練!  動作要領: 1) 平躺或半躺, 雙手平放於身體兩側, 上身微微抬起保持放鬆靜止, 用肘部支撐上身. 2) 吸氣, 把注意力集中在腹部, 用腹部的力量拔腿舉起, 抬起雙腿離開地面約60度, 腿伸直, 抬高, 動作盡量緩慢. 同時讓您的雙腿伸直, 停留一秒鐘, 下去的時候注意腳跟不要觸到地面.返回到起始位置, 呼氣. 重復交替完成目標練習數目. 3) 呼氣時慢慢地, 有控制地將腿還原. 連續動作20-30次. 提示: 動作盡量緩慢, 腿不能彎曲, 上半身保持放鬆靜止. 無需器材簡易. 健身運動! 仰卧抬腿卷腹：针对下腹 抬腿时，腿部并拢，可以不用图示那样笔直，你可以屈膝完成抬腿卷腹，强度小一些. 仰卧抬腿, 动作图解教程! 鍛煉下腹部肌肉, 及維持腿部線條. 半躺臥抬腿 - 無需器材簡易健身運動! 核心訓練! 仰卧抬腿.

Incorporate gentle Back exercises into your daily health program. These are easy Low Back Strength + Flexibility Exercises and they require no equipment. Good luck with your health goals and exercises and thanks for watching!

瘦腹! 平坦的腹部【剪刀式抬腿訓練|兩腳交替橫向擺動】主要鍛煉部位 | 瘦大腿內側和外側肌肉, 強化臀肌, 緊實腹部肌肉. 动作图解教程 腰腹和腿部最容易囤脂肪，是因為這2個部位的肌肉力量太弱了，專門針對瘦腰腹、瘦腿提臀。 1) 身體平躺～兩腿懸空伸直, 離地面以上約30度. 2) 手肘是放在地面的呈90度, 支撐在肩膀的正下方. 3) 然後雙腿像剪刀一樣張開-交叉, 張開-交叉. 交叉的時候第一次右腿在上，左腿在下；第二次交叉就變成右腿在下，左腿在上...這樣重複 4) 速度越慢越有效喔~每天做20-30下, 可以自己增減 減肥 平坦的腹部 無需器材簡易健身運動! 仰卧交替抬腿（scissor kick）动作图解教程 *剪刀式抬腿訓練* ~ 無需器材簡易健身運動! 核心訓練! 瘦大腿內側和外側肌肉, 強化臀肌, 緊實腹部肌肉. 剪刀式抬腿訓練.

Reverse Lunges 3min. Burn Fat Build Muscles with Backward Lunges! The Glutes and Hamstrings are huge muscles and they will burn lots of calories – if you are short on time – it is a very good choice to exercise your largest muscles FIRST! Fire up your engine and Exercise Where You Are Now with bodyweight exercises that require NO EQUIPMENT!  Reverse Lunges is Low Impact and Generate Maximum Muscle Gain + Minimum Stress on Your Knees! • Stand upright with feet hips width apart • Brace your core • Step back with one leg, while bending the other • Bend your front leg until horisontal, yet maintain front of foot ahead of knee!! • Bend rear leg until knee is right above ground • Rear foot and knee pointed forward • Step back up to upright using forward leg • Do as many reps as you can without feeling pain • And try and do 2 -- 3 sets • Rest 1 - 3 minutes between exercise • Stretch the quads, hamstrings perform hip rotations • Prioritize quality over number of reps Reverse Lunges Exercise are also called Backward Lunges and Rear Lunges. Lose Weight and Strengthen Your Lower Body with Backward Lunges! Target: • Quadriceps • Gluteus Maximus • Soleus • Gastrocnemius • Hamstrings • Core Muscles • Cardio • Back Good luck with your exercises and health goals and thanks for watching!

【半躺臥抬腿 | 核心訓練】主要鍛煉部位 | 強化 腹部, 腿部肌肉, 核心肌群. 鍛煉下腹部肌肉, 無需器材簡易健身運動! 核心訓練!    動作要領: 1) 平躺或半躺, 雙手平放於身體兩側, 上身微微抬起保持放鬆靜止, 用肘部支撐上身. 2) 吸氣, 把注意力集中在腹部, 用腹部的力量拔腿舉起, 抬起雙腿離開地面約60度, 腿伸直, 抬高, 動作盡量緩慢. 同時讓您的雙腿伸直, 停留一秒鐘, 下去的時候注意腳跟不要觸到地面.返回到起始位置, 呼氣. 重復交替完成目標練習數目. 3) 呼氣時慢慢地, 有控制地將腿還原. 連續動作20-30次. 提示: 動作盡量緩慢, 腿不能彎曲, 上半身保持放鬆靜止. 無需器材簡易. 健身運動! 仰卧抬腿卷腹：针对下腹 抬腿时，腿部并拢，可以不用图示那样笔直，你可以屈膝完成抬腿卷腹，强度小一些. 仰卧抬腿, 动作图解教程! 鍛煉下腹部肌肉, 及維持腿部線條. 半躺臥抬腿 - 無需器材簡易健身運動! 核心訓練! 仰卧抬腿.

Superman Lie down on comfortable ground on your stomach and stretch legs and arms. Lift up and hold for 15 to 30 seconds. Kneeling low-back stretch Sit gently back in your stance arms stretched before you hands on the floor. Gently stretch the lower back  and breathe deeply for 20 - 30 seconds. Modified Superman Lie down on on your stomach and  place hands right on your hip, stretch legs andl ift up and hold for 15  to 30 seconds Low-back Stretch Follow once more with the Kneeling low - back stretch Hold for 15 - 30 seconds. Superman lifts Lie down on stomach and stretch legs and arms. Gently lift and lower arms and legs for up to  15 -  20  times. Kneeling low - back stretch Stretch the lower back for 15-30 seconds. Cat Pose With knees under hips and hands under shoulders gently pull your abdominal muscles and tighten glutes while slowly rounding your back upwards. Hold for 10 to 20 seconds. Cow Pose Drop your stomach and gaze up toward the ceiling and gently stretch your back from your tailbone and finish with your neck for 10 to 20  seconds. Kneeling Low-back stretch Finish with 20 - 30 seconds of  stretching lower back. Good luck with your exercises and health goals and thanks for watching!

在家輕鬆做重訓-肱三頭肌篇-Triceps Brachii 結實手臂肩膀肌肉.  WORKOUT - 肱三頭肌, 三角肌  -Triceps Brachii bench dips 如何做“三头肌撑体” 三头肌弯曲训练亦称为 "Dip"，是一项广为人知的训练, 由于其­三头肌, 胸肌和三角肌前束锻炼效果突出而被推崇. 一種不論 在office, 戶內或戶外都輕易運用一張椅子做到的三頭肌鍛鍊動作. 集中鍛鍊三頭肌，另外次動作亦會對胸大肌下段及肩部亦會有刺激的. à結實手臂, 肩膀肌肉. 無需器材簡易健身運動! 凳上反屈伸 - - 仰卧后撑动作图解教程 更大些, 肱三头肌和肱二头肌 如何做“三頭肌撐體” | 出完美肌肉？ 台灣街頭健身 + 在家 "Dips" 有多种形式, 唯这一种在健身馆和家中都广获采用. 因­为如果你没有健身板凳, 则可以使用某种别的支撑物, 比如简单的椅子.

10 low back therapy exercises by stretching and strengthening. Fix aching Low back pain with Gentle stretches and exercise and remove lumbar regional soreness, stiffness. Ten gentle low-impact exercises that get rid of "Computer Back" pain. Ten exercises, Flexibility Remedies, removal of sore lumbar region. Balancing the ABS and Back It is not beneficial to possess awesome ABS with the expense of awesome low-back pain. Performing many crunches and zero Back exercises will develop an imbalance that over time will become noticeable for many people. Avoid this by incorporating effective Back exercises into your daily health program. Easy Low Back Strength and Flexibility Exercises - No Equipment Needed Good luck with your health goals and exercises and thanks for watching!

蹲是一個動作(Squat) 不是針對特定肌肉的訓練動作。深蹲【初學者/自身重量】下半身關節的穩定 - 緊實臀部肌肉 - 加強腿部 - 改善呼吸.... 康健來了每天深蹲 練腿力也固臀肌. (A) 動作是一個「坐(Sit)」下來的動作, 上半身盡量挺直, 將你的臀部往後坐 (想像是要坐在一張椅子上), 然後慢慢的往下, 讓大腿與地面平行, 小腿膝蓋成90度左右然後在慢慢的回到預備的動作. (B) 下的動作時, 不是膝往前推, 而是臀部往後坐! 若你讓膝蓋超過腳尖, 這時反而會讓膝蓋的關節受到壓迫, 反而會造成酸痛的現象, 而非訓練到大腿的肌群. 這個重點非常的重要, 凡是訓練的項目中跟蹲有關的部份, 教練都會強調, 膝蓋不要超過腳尖, 要記住這個觀念. 最重要的要点，以及最容易犯的错误： 1. 要集中与呼吸上，不要胡思乱想，为深蹲而深蹲，对于深呼吸。 2. 脊椎挺直。初练者容易犯低头弯腰的错误 減肥, 燃燒脂肪【蹲腿 】蹲腿 加強腿部 - 改善呼吸, 臀部肌肉力量的訓練您可以在任何地方展開這種鍛煉. 對於想要在夏季前恢復體型的婦女最為理想. 此鍛煉不需要任何健身器材, 可使臀肌快速, 有效加強/變強壯. 上下馬步蹲深蹲" 蹲腿 雙腳站開與雙肩同寬或比肩距大一點都沒關係, 腳尖略向外張開15 度左右. 緊實臀部肌肉. 無需器材簡易健身運動! (办公室瑜伽, 塑造, 美臀美腿, 办公半蹲式, 办公虎式) (下半身關節的穩定 - 緊實臀部肌肉 - 加強腿部 - 改善呼吸. 無需器材簡易健身運動) 在家健身基礎動作!!   減肥, 燃燒脂肪! 深蹲常見錯誤：膝髖不協調！ 　　關於深蹲真的是一個談不完的話題！因為它好！是訓練之王！也因為它難，想要做出一個完美的深蹲還真是不容易！ 　　除去關節活動度，肌力因素的影響！很多人在動作控制方面都出現了問題！ 　　今天要幫大家糾正一個常見的錯誤：動作脫節，膝髖不同步！ 　　很多人在深蹲起身的時候會出現屁股先抬起、或甚至用背部力量頂起負重，接著大腿才出力讓膝蓋伸直。 　　動作如下！ 很明顯”髖關節先上，肩膀才上（也就是先抬起屁股在背起杠鈴）！ 　　這是最深蹲常見的危險錯誤！常常出現在初學者重量過重，這對於下背的壓力會相當的大，要特別留意。 好的動作：“髖關節及肩膀同時往上（上圖左邊）” 　　我們常說，動作要有控制，流暢有序的去做！這樣才會獲得最好的鍛煉效果！而深蹲更是如此！ 　　深蹲為什麼難是因為它是一個多關節全身性的動作，需要多個關節，全身肌肉一起協調工作！各司其職，該主動發力的主動發力，該協助發力協助發力，該負責穩定的穩定 　　深蹲主要參與動作的是膝關節、髖關節、踝關節，而且他們是同步工作的！就像是手表的齒輪一起工作！ 　　（同時屈髖屈膝下蹲，同時伸髖伸膝起身） 　　正確的動作應該是：杠鈴移動的軌跡和身體中心線重合，落在腳掌中央，運動過程也是直線上下！以避免重心的移動讓力量分散，產生橫向或側向力矩，這樣除了容易受傷外，也容易讓穩定肌群轉變成主動肌群轉。請參考之前的文章：深蹲運動軌跡和中心 　　啟動順序是屈髖往后坐的時候順勢屈膝下蹲！（是同步，同時啟動）並在過程中持續讓腹肌、背肌收縮來維持軀干挺直！起身時同時伸髖伸膝，推起負重成直線上升 深蹲 - Squat【初學者/自身重量】下半身關節的穩定。練腿力。改善呼吸。

Open Your Hips with the Gentle Yoga Side Stretch (Seated Side Straddle S... Side Body Stretch - Learn how to perform a gentle Seated Side Straddle Stretch Yoga   Make sure your muscles are warm before you stretch or exercise.   Warming up before stretching is very important and it is literally the process of warming up your core body temperature. Warming up can be any low-intensity continuous activity such as relaxed jogging in place or walking. Instructions for Seated straddle side stretch yoga exercise. (1) Sit with your legs wide apart and press the tops of your thighs down into the floor and make your spine straight. (2) Place your hands behind you and lift the front of your torso up and forward. (3) Now extend your right arm and side bend towards your right leg while you reach with your left arm. (4) Try and hold the outside edge of your right foot with your left hand. If you cannot reach it you can use a belt to hold around the foot. (5) Hold the pose for up to a minute while you lengthen the stretch from your hips up thru your fingertips. (6) On an inhalation gently lift your torso and come back to the center before repeating on your left side. Are your health goals weight loss; weight gain; building strength; building muscle; shaping/toning; improving overall health; improving speed, agility, power, balance, and coordination; decreasing blood pressure or cholesterol level; managing diabetes and other chronic diseases; injury rehabilitation; or sport-specific training? Your Goals are very important to You. And to me. I hope you have a great 2017 and reach your Exercise and Health Goals. Try and include stretching into your daily exercises. The Gentle Seated Yoga Side Straddle Stretch is a really excellent stretch. Cheers!

側身卷腹怎麼做？人魚線（腹內外斜肌） 對角線膝臥位交替閉動作圖文教程 目標肌肉: 腹部外斜肌, 腹部 簡單的練習沒有裝備！空中蹬車，仰臥起坐扭轉：腹部雕塑，腰圍力量訓練能促進生長激素的分泌，讓身體保持年輕仰臥自行車運動腹內斜肌仰臥起坐.“仰臥卷......！腹內斜肌腹部運動自行車”. 腹肌訓練，腹部和腹斜肌，腹運動，鍛煉腹肌，骨盆腹部雕塑曲線校正，增強腹肌力量，提高新陳代謝，增加瘦肉組織，提高基礎代謝率。強化骨骼，提高中樞神經系統的系統，堅實的，靈活的關節有益骨骼。腹內斜肌肌肉群的運動！空中踏板，全面，仰臥起坐扭曲，是一項艱鉅而全面的鍛煉，你可以練習腹肌的每個部分。仰臥交替對角線收入膝蓋