《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👊🏻
———————————————
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
👊🏻
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#體能訓練 #fitness
#ElasticBand #ResistanceBand #Hip
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