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Supersets Tone legs & strong booty With weights #oalworkout Saturday.
1) Front Squats x15 + Squat jumps x10
2) Single Leg Kneeling Squat L x 10 R x 10 + Single Leg hops Lx10 Rx10
3) Heavy weight Sumo Squats x 10-12 + sumo Squat walk 30 secs
4) Elevated Hamstrings Curl (with chair) x10 + Bulgarian Single Leg Deadlift Lx10 Rx10
5) Overhead squats x10 + Split jump pulses LR x10
各位同學大家好，防疫期間不要忘記身體還是需要運動才不會退化喔！我請好習慣運動教室的教練們，特地為大家拍攝很適合在家跟親朋好友一起挑戰的循環式間歇訓練
👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻👇🏻
https://fb.watch/5wEQtASqlM/
共8個動作
每個動作做30秒
休息10秒之後 再做下一個動作
建議一天至少跟著影片做5次以上
讓我們繼續維持健康的好習慣喔！
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1.徒手深蹲(Squat)
2.俯臥撐(Push up)
3.抬腿跑出拳(High Knee Boxing)
4.登山者(Mountain climber)
5.分腿蹲(Split Squat)
6.俯撐划船(Push up Rowing )
7.開合跳(jumping jack)
8.平板開合跳(Plank jump)
Strength Training for Badminton 羽毛球體能訓練
Objectives 目的
👉Prevent injury 減低受傷機會
👉Improve sports performance 提升運動表現
👉Strength development 提升力量
👉Improve explosive power 增加爆發力
👉Correct muscle imbalance 改善肌肉
👉Body Composition 改善身型
Target Muscle groups 主要肌肉群
Legs 腳
Back 背
Shoulders 肩膀
Primary Exercises 主要動作
✅ Power Clean
✅ Front Squat
✅ Deadlift
✅ Squat Jump
✅Split Squat
✅ Walking Lunges
✅ RDL
✅ Chin-ups
Secondary Exercises 輔助動作
✅ Leg Curl
✅ Lat Pull Down
✅ Seated Row
✅ Cable Rotation
✅ Cable External Rotation
✅ Latera Raisses
✅ Frontal Raises
✅ FacePull
#badminton
#AskKenneth
#TeamKenneth
嗨大家好我是May～ 今天要帶來一套高強度的下肢燃脂訓練! 主要針對我們的下半身肌群，以及腿部的伸展。這套運動帶有跳躍、提高心率的動作、不需任何器材徒手即可完成 ！
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Today I’m showing you guys a 15min high intensity lower body workout
This workout mainly targets our lower body strength
There will be some jumping exercises in the middle to raise up your heart rate.
No equipment needed in this workout. Only using bodyweight.
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在開始今天的訓練之前，想跟大家推薦專為女性設計的健身app- Nuli app :
優美精緻的介面 有客製化的居家/健身房課表 可依個人狀態選擇初階/進階菜單
還有省時訓練以及每週挑戰 讓運動充滿動力來源！
在臉書社群中更有上千萬女性分享自己的運動旅程 彼此互相加油打氣 跟著我們一起加入 Nuli community 吧:) (加入享十四天免費試用) ▶http://join.nuli.app/may_youtube
Before starting the workout ,I’m introducing a great app , Nuli app, which is specially designed for women.This app has beautiful interface. Moreover, there are diverse home and gym workouts you can choose from. Even you are just a beginner or an intermediate/ advanced trainer, you can easily fine workout that suits you. come join us! download it here ▶http://join.nuli.app/may_youtube
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追蹤May Fit instagram ▶ https://www.instagram.com/may8572fit/
品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?list=PLol39BuP8rM_llhEej42eRX9SnogqW8yz
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15分鐘下肢燃脂高強度訓練(含伸展)
以下動作每個40秒休息20秒
High knee pause
Lateral squat jump
Alternative Squat walks
Lunge pauses high knee
Lunge pauses high knee
Split squat jump
Alternative side lunge
Alternative overhead squat
X cross jumps
Single leg deadlift hold (right)
Single leg deadlift hold (left)
Squat pauses starfish jump
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Music by GoodNight the Satellite - Supernova - https://thmatc.co/?l=30FD9872
Music by Eric Reprid - Lil Uzi - https://thmatc.co/?l=D5D9787F
Music by Eric Reprid - Young - https://thmatc.co/?l=0504D90D
Music by Lavengro - Love Me - https://thmatc.co/?l=EA8204B0
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Music by Kevatta - what we had was real - https://thmatc.co/?l=9218C022
Nếu các bạn đang chơi các môn contact sports như bóng rổ, bóng đá...thì có lẽ buổi tập plyometrics ngày hôm nay sẽ là thứ các bạn cần để trở nên explosive hơn. Buổi tập ngày hôm nay sẽ giúp các bạn tăng cường cũng như luyện tập sức bật và tốc độ của mình hay đơn giản để khoẻ và bền bỉ hơn thì cũng đừng bỏ qua video lần này nhé?
Ngoài ra trong video mình cũng đưa đôi giày Reebok Nano X1 mới của mình vào thử thách với các bài tập mạnh mẽ này, để xem nó có chịu được sức cày của mình không ?
⏱Timestamp
00:00 Intro
00:23 Các vđv tập như thế nào?
01:08 Getting ready & Warming up
02:05 Strength & Conditioning Workout
08:41 Review Reebok Nano X11
? Strength & Conditioning Workout
1. Kneeling to Jump Squat (x10)
2. Barbell Jump Squat (x10)
3. Box Squat (x7/each)
4. Split Squat Jump (x8/each)
5. Banded Box Step Up (x8/each)
6. Bulgarian Split Squat (x6/each)
7. Treadmill Running (15mins)
--- Repeat for 3 rounds ----
Giày Nano X1: https://bit.ly/3rVvh8h
Áo trong video: https://www.reebok.com.vn/lm-ls-tee-white-gn5976.html
#SHINPHAMM #TheOfficalShoesOfFierce
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?Instagram: https://instagram.com/agcr.official
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*Disclaimers: Shinphamm không phải là bác sỹ hay chuyên gia huấn luyện, tất cả video chia sẻ hoàn toàn dựa trên kinh nghiệm luyện tập cá nhân và kiến thức tự đúc rút được. Hãy chọn lọc thông tin kỹ càng khi xem video và luôn chủ động tìm đến các chuyên gia để được tư vấn.
คลิปนี้ทำเพื่อคนอยากออกกำลังกายอยู่บ้าน แต่ไม่รู้จะเริ่มยังไง ไม่มีอุปกรณ์ ไม่มีเวลา แต่อยากออกกำลัง5555 ขอแค่มีใจ และมีเวลาซัก 15-20 นาที HIIT จะเป็นการออกกำลังที่ได้ใช้กล้ามเนื้อทุกส่วน และยังเผาผลาญต่อเนื่องไปอีก48ชม. แต่จะเหนื่อยหน่อยนะ เพราะหัวใจจะเต้นแรงมาก แต่เชื่อเถอะว่าดีต่อใจและหุ่นของเรา! แต่งชุดออกกำลังกายแล้วมา Wotk out from home ไปด้วยกันเล้ย! ???
**ทำอย่างละ 3 set พักระหว่าง set 30 วินาที และระหว่างท่า 1 นาที นะคะ เริ่ม!!
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Ice skaters 20 reps
(Super set with)
Burpees - 10 reps
Split squat jumps 10 reps
(Superset with)
Squat jumps and twist 10 reps
High knees - 30 reps
(Superset with)
Kangaroo jump and 7 jumps back - 7 reps
Mountain climbing - 30 times
Superset with
Elbow to knees 30 times
2 mins plank ?
ทำเสร็จแล้วอย่าลืม Cool down ด้วยการยืดเหยียดกล้ามเนื้อนะคะ ใครดูคลิปแล้วเป็นยังไง อยากให้ทำท่าออกกำลังส่วนไหน ส่งมาบอกได้ใน comment น้า ก้อยรออ่านทุกข้อความ ?? #รัก
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#WOFHbyKT
#Stayhealthy
#ก้อยไม่เก่งแต่ก้อยไม่หยุดออกกำลัง
split squat jump 在 Split Squat Jump - YouTube 的推薦與評價
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