核心腹肌｜Core Abs

In Physical Activity By Sigrid On

🤸 核心肌群 Core Muscle 🤸
時長約 10 – 15 分鐘 ⌛

🤸 核心肌群 Core Muscle 🤸

時長約 10 – 15 分鐘 ⌛
腹部與背部的訓練，對於姿勢、背痛等問題都有幫助，讓我們在坐、站、走路時動作更標準，核心越強壯，我們做任何動作時身體也越穩固。如果各位朋友平常在家裡或辦公室都會久坐，核心肌群更是必練的呀～ 🤟🤟
各位朋友可以選「影片版」或「圖片版」，挑一個來做就可以囉 😆

🍿 影片版

有中、英文兩部影片，大家可以挑自己喜歡的來看。

英文，道具：瑜珈墊

Source: MrandMrsMuscle

中文，道具：瑜珈墊

Source: 卡卡的動滋動滋

🖼️ 圖片版

英文，道具：瑜珈墊
兩張圖一起做，每個姿勢請按照圖片說明，做完再換到下一個動作。
「Set」是「組」的意思，也就是說要做「幾輪」，譬如 4 次 bottom to heels stretch 要做 4 輪，每輪之間休息 20 秒（有計時器可用），做完才換成 16 次 opposite arm / leg raises，組數和休息時間一樣。
如果有左右兩側（看到 XX side 或 per side）的動作，請大家記得做完一邊以後，再換到另一側做喔 😊

看不懂圖的話，底下有 Darebee 影片示範（有些沒有，就請大家參考圖示 😅），大家可以搭配自己追的劇或好聽的音樂陪你度過唷～

Source: Darebee.com
Source: Darebee.com
Up & Down Planks
Side Bridges

302 thoughts on “核心腹肌｜Core Abs”

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