核心腹肌｜Core Abs

In Physical Activity By Sigrid On

🤸 核心肌群 Core Muscle 🤸
時長約 7 – 10 分鐘 ⌛

🤸 核心肌群 Core Muscle 🤸

時長約 7 – 10 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。在開始訓練核心肌群之前，我們先來看一段關於腹肌的五大迷思、正確安全訓練觀念的說明影片～

Source: 大H

英文，道具：瑜珈墊

Source: MiDASMVMT

中文，道具：瑜珈墊

Source: 游書庭

🖼️ 圖片版

英文，道具：瑜珈墊
三張圖一起做，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 10 次 swimmers 要做 4 輪，每輪之間休息 20 秒（有計時器可用），做完才換成 5 次四點跪姿伸展，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
Sitting Twists
Source: Darebee.com
每個動作請 Hold 住 20 秒，下一輪換邊

246 thoughts on “核心腹肌｜Core Abs”

  126. The most talked about weight loss product is finally here! FitSpresso is a powerful supplement that supports healthy weight loss the natural way. Clinically studied ingredients work synergistically to support healthy fat burning, increase metabolism and maintain long lasting weight loss. https://fitspresso-try.com/

    Reply

  226. Se torne um usuário da [fez bet](https://fez-bet-88.com) e ganhe vantagens exclusivas! Registre-se em minutos e receba um bônus especial para novos jogadores. Após finalizar o cadastro, use seu login para explorar uma ampla variedade de jogos de cassino, apostas esportivas e promoções incríveis. A diversão começa aqui.

    Reply

  230. Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *