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Tổng hợp 12 bài 😭 😰 MÔNG HOÀN HẢO tại nhà không dụng cụ nhưng vẫn đốt calo trên 500 với 25 phút tập liên tục😎 😎
https://youtu.be/NJZ7lmeMQ10
****Các bài tập trong video
00:00 Bắt đầu
00:20 Lunge Back LEFT
00:50 Jump Hand Up and Down
01:30 Lunge Back RIGHT
02:10 JumpRaise Hand Lateral
02:50 Squat
03:30 Squat Jump Light
04:10 Lunge LEFT
04:50 High Knee Run
05:30 Lunge RIGHT
06:10 Long Jump and Back
06:50 Squat Open
07:30 Squat to Jumping Jack
【輕輕鬆鬆一分鐘⋯⋯慢速深蹲】
⭐簡單運動不需要工具不限環境
⭐挑戰由1分鐘慢慢增加至5分鐘
#星期日輕輕鬆鬆一分鐘
現在的你是坐着還是躺着？中醫理論認為「久坐傷肉」，如果你很久沒做運動，不如由一分鐘慢速深蹲開始，這個動作看似簡單，卻可以達到全身運動效果，多練習會令手臂、小腹、背部、大腿等位置更緊實，動起來吧！
1. 雙手向前伸直，雙腳張開與肩同寬，挺直背肌站立，眼望前方。
2. 呼氣，慢慢往下蹲3-4秒。（像坐無影櫈一樣）
3. 呼氣，慢慢回復到站立姿勢。重覆動作做5-10次。
【Relax for a minute ⋯⋯ Slow squats】
Are you seated or lying down? The Chinese Medicine theories believe that long hours of sitting can hurt the body. If you have not exercised for a long time, why not start with a one-minute slow squat?
It looks easy, but it is a wholesome routine for the body. Doing slow squats regularly can tighten the muscles around the arms, the abdomens, the back, and the thighs. Do give it a shot!
1. Stretch forth the hands and spread the feet as wide as the shoulders. Keep the body straight and look forward.
2. Squat for about 3-4 seconds while exhaling (as if you are sitting on an invisible chair)
3. Return to the original standing position while exhaling. Repeat the same action for 5-10 times.
Day3：第三天，繼續在9pm的FB LIVE當值日生，特別嘉賓Jordan Tan來聊聊「呆在家之動一動」！
歡迎與我一起響應由AMM亞洲心動娛樂發起的 #疫起呆在家 活動，讓我們乖乖呆在家拯救馬來西亞！在FB或IG拍照打卡分享在居家抗疫期間所做的事情並 #疫起呆在家 AMM將會根 # 隨機挑選，送出神秘禮物！
準備好你的瑜珈墊！我們一起來！
Set A
1 Joint Warm Up
2 Deadlife Knee to Toe- 20 reps
3 Downward Dog Stretch- 20 reps
4 Glute Bridge on Heels- 30 reps
5 Squat to Heel Up- 30 reps
6 Alternative Lunges- 40 reps
7 Hand Plank Kick Back- 40 reps
8 Elbow Plank Front Touch- 40 reps
9 Crunches- 30 reps
Set B
1 Squat to Knee Down- 30 reps
2 Bend over Shoulder Fly Back- 30 reps
3 Single Leg Lunge- 30 reps
4 Push Up- 25 reps
5 Superman Spine Training- 30 reps
6 Squat Jump- 25 reps
7 Single Leg Deadlife- 40 reps
8 Mountain Climber- 50 reps
9 Abs Biker- 50 reps
10 Leg Raise- 30 reps
👉🏼 3 Rounds, 4 exercises, repeat 3 times.
👉🏼 20 seconds on
👉🏼 10 seconds rest
👉🏼 30 seconds rest between ROUNDS
Round 1 - Repeat 3X (6 mins)
Front Jacks
Up Down Planks
Dips
Plank Jacks + Shoulder Taps
Round 2 - Repeat 3X (6 mins)
180 Jump Squats
Butt Kicks
Alt Lunge Jumps + Squat Jumps 2x
Half Burpees
Round 3 - Repeat 3X (6 mins)
Mountain Climbers
Crab Dance
Diamond Push Ups
Bicycle Crunches
⭐️Instagram
👉1oooo.bog2
📧 e-mail
👉Hwan7577@naver.com
All level fat burning bodyweight workout. Beginners, please follow the alternative version. Intermediate level, try to keep up with my pace! Hardcore people, take no rest in between each round! As always, your form is the most important of all, slow down and do it with the proper form if you are running out of gas! Download my training App here: https://bit.ly/trainwithjordanapp
Estimated calories burned in this session: 250-450+ kcal
(your fitness tracker might show different results)
▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
Training & Coaching App: https://bit.ly/trainwithjordanapp
Music by Revealed Recordings
0:00 Warm Up
3:13 Round 1
6:25 Round 2
9:37 Round 3
13:00 Round 4
16:27 Final Round
DISCLAIMER
The exercises and workouts provided in this video are for educational purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.
Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.
The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program,
if at any point during your workout you begin to feel faint, dizzy or have physical discomfort,
you should stop immediately and consult a physician.
#fitness #workout #weightloss
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(Throwback)
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#masterchrisleong #chrisleong #datoserichrisleong #bonesetting #tittar #tabibtulang #clm #clmethod #midvalley #sunwaydamasara #setiaalam #sripetaling #ampang #bone #tulang #梁润江 #跌打 #师父 #鐵打 #师傅
Download. Save. Explore · Quotes · Quotes By Genres · Inspirational Quotes · Fitness Motivation. Squat down to look in fridge... Fitness Laughing So Hard, ... ... <看更多>
squat down 在 一句情深的話- Tired, sad, squat down, give yourself a hug.... 的推薦與評價
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