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: Caroline Girvan

中文，道具：瑜珈墊

Source: Patrick Fit

🖼️ 圖片版

英文，道具：瑜珈墊
速度不用快，按照圖中順序左上到右下切換動作，每個動作按照上面的數字作為反覆的次數，例如橋式（Bridges）每組（Set）要做 15 下，總共要做 4 組；抬腳的則是一邊做完換另一邊，重複循環做，左右各 2 組。每個動作之間，休息 20 秒（有計時器可用 👇）

大家可以搭配自己追的劇或好聽的音樂陪你度過運動時間唷 😊～

Source: Darebee.com
Bridges
Knee-to-Elbow Crunches
Windshield Wipers

238 thoughts on “核心腹肌｜Core Abs”

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