心肺有氧｜CardioPulmonary

In Healthcare, Physical Activity By Sigrid On

🏃 心肺 CardioPulmonary 🏃
時長約 15 – 20 分鐘 ⌛

🏃 心肺 CardioPulmonary 🏃

時長約 15 – 20 分鐘 ⌛
有氧運動能有效降低體脂、保留或增加肌肉組織，類型包含游泳、慢跑、騎腳踏車、快走、有氧墊上運動等。運動的強度，則以「有點累又不會太累」的中等強度為主 😌
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

今天做的是心肺有氧，有中、英文兩部影片，大家可以挑自己喜歡的來看～建議運動前後須搭配一些伸展運動與緩和運動，以增進身體柔軟度來避免運動傷害的發生。

🙌 5 分鐘暖身運動

Source: 1M Fit

💁 英文，道具：兩瓶礦泉水或低重量啞鈴

Source: Body Project

💁 中文，道具：瑜珈墊

Source: Grace Life

🖼️ 圖片版

英文，道具：瑜珈墊
請大家準備計時器，設定 10 分鐘，每張圖的每個動作做 10 次，再換到下一個動作，直到 10 分鐘到了，再換下一張圖，方法是一樣的。
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～

Step Jacks
Side Jacks
Jumping Jacks
Knee to Elbows
Seal Jacks
Jumping Ts
Source: Darebee.com
Biceps Extensions

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