💪 上肢 Upper Body 💪
時長約 10 – 15 分鐘 ⌛
上肢｜Upper Body
💪 上肢 Upper Body 💪
時長約 10 – 15 分鐘 ⌛
胸部、手臂、肩膀和背部的肌肉強度、肌腱韌帶的穩定性、關節活動度訓練，除了讓我們擁有緊實的上半身，更能提高我們的日常活動功能與運動表現。
請大家保持呼吸順暢，如果關節受傷、做動作會痛、很久沒運動的朋友，請把動作放慢，只要疼痛就停下來、不要勉強做完，適時地暫停影片休息，並視需要看醫生哦 🧑⚕️
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
中文，道具：抓握舒服的水瓶，愉悅的心 💞
🖼️ 圖片版
英文，道具：開朗的心
依照你的體力、疲累程度、時間，決定自己要做 Level I、II、還是 III。
有個小偷吃步預估法是，如果 60 秒內你做仰臥起坐：
- 1-20 下 👉 Level I
- 21-39 下 👉 Level II
- 40+ 下 👉 Level III
找到每張圖不同 Level 所對應的「組數（sets）」，就會是今天請你那張圖裡的運動要做幾次。舉例來說，我仰臥起坐一分鐘內只能做 15 下，所以我是 Level I，這次每個動作都是 3 sets，每個動作每次要做 10 次，今天這六個動作我要做 3 組，可以分早、午、晚來做，或是一次做完、每組之間休息 30 秒（有計時器 👇）。
🎥 可參考下面的影片，有些沒有影片示範的，請各位朋友照著圖示做唷～
best allergy medication for itching costco canada cold and sinus allergy pills non drowsy
sleeping tablets without a prescription purchase modafinil online
prednisone 5mg drug prednisone 5mg uk
immediate heartburn relief otc metformin 1000mg generic
dermatologist acne pills order tretinoin gel generic adult acne caused by medication
best allergy medications over the counter claritin order online allergy pills non drowsy
what drugs can cause heartburn order perindopril 8mg pill
order isotretinoin generic accutane 40mg tablet purchase absorica sale
buy amoxicillin 1000mg pills amoxil price amoxicillin over the counter
get ambien prescription online provigil where to buy
buy zithromax cheap purchase azithromycin online buy azithromycin 250mg
buy gabapentin pill buy gabapentin 100mg without prescription
buy azipro 250mg online cheap azithromycin online azithromycin 250mg tablet
order lasix sale where to buy lasix without a prescription
where can i buy prednisolone prednisolone 40mg for sale prednisolone 20mg uk
purchase amoxicillin online cheap amoxicillin 1000mg without prescription amoxicillin 500mg cost
buy doxycycline 100mg online cheap buy doxycycline 200mg generic
buy generic albuterol inhalator buy albuterol sale albuterol 4mg cheap
augmentin 625mg usa augmentin 375mg sale
synthroid 75mcg tablet order generic synthroid 100mcg levothroid online buy
buy vardenafil 20mg sale order levitra 10mg for sale
purchase serophene without prescription cost clomid 100mg clomiphene 50mg brand
buy zanaflex order tizanidine 2mg sale buy tizanidine generic
purchase rybelsus pills order rybelsus 14mg without prescription semaglutide 14mg pill
prednisone order online generic prednisone prednisone 40mg over the counter
buy semaglutide 14mg online cheap semaglutide over the counter order semaglutide 14 mg for sale
buy accutane 40mg pill order accutane 40mg pills order generic accutane 40mg
order amoxicillin 250mg online cheap buy amoxil 250mg generic brand amoxil 1000mg
buy ventolin inhaler ventolin inhalator cost buy ventolin sale
zithromax 500mg for sale zithromax ca buy zithromax 500mg online
order amoxiclav sale purchase amoxiclav online cheap augmentin 375mg canada
cheap prednisolone 20mg cost omnacortil 10mg buy omnacortil 10mg online
buy synthroid 75mcg for sale buy synthroid 75mcg sale order levothyroxine generic
neurontin 800mg usa buy cheap generic neurontin order generic neurontin 600mg
buy clomid 50mg pills clomid for sale buy generic clomiphene
order lasix 40mg without prescription furosemide generic lasix drug
buy generic sildenafil 100mg viagra overnight shipping viagra 25mg for sale
purchase acticlate online cheap purchase acticlate sale cost doxycycline 200mg
semaglutide pills how to get rybelsus without a prescription semaglutide 14 mg uk
free spins no deposit us online gambling sites free roulette
buy levitra 20mg sale purchase levitra online cheap levitra 10mg brand
buy lyrica 75mg generic lyrica canada pregabalin 75mg price
cheap plaquenil hydroxychloroquine generic plaquenil 400mg ca
order aristocort for sale buy triamcinolone 10mg triamcinolone 10mg drug
cialis 20mg canada buy cialis online safely order tadalafil without prescription
desloratadine cheap buy desloratadine for sale clarinex 5mg price
buy cenforce pill buy cheap generic cenforce cenforce medication
loratadine pills buy loratadine 10mg online cheap buy loratadine without a prescription
oral aralen 250mg order aralen 250mg pill aralen where to buy
buy priligy 90mg without prescription how to get misoprostol without a prescription buy misoprostol 200mcg generic
metformin 500mg sale cost metformin glucophage 1000mg generic
buy cheap generic xenical orlistat 120mg tablet order generic diltiazem
buy zovirax 400mg generic generic acyclovir 400mg buy zyloprim 100mg pill
buy norvasc 10mg online cheap purchase norvasc for sale amlodipine without prescription
purchase crestor pills zetia uk buy generic zetia for sale
lisinopril 5mg usa buy zestril pills for sale order zestril 10mg pill
domperidone 10mg us order sumycin 500mg for sale oral sumycin 250mg
prilosec 20mg ca buy prilosec generic prilosec 20mg drug
cyclobenzaprine 15mg cheap buy flexeril online cheap buy baclofen 10mg online cheap
buy metoprolol medication buy lopressor medication buy metoprolol generic
ketorolac for sale order toradol sale buy colchicine no prescription
order atenolol 50mg pills buy tenormin no prescription buy tenormin 50mg generic
depo-medrol generic buy medrol 8 mg buy generic depo-medrol
inderal without prescription how to get propranolol without a prescription buy clopidogrel 150mg generic
essay helpers how to write an about me essay purchase essay online
methotrexate 2.5mg oral coumadin usa coumadin 5mg without prescription
purchase maxolon pills brand cozaar 50mg cozaar cheap
mobic usa celecoxib pills buy generic celebrex online
order tamsulosin for sale buy celecoxib tablets celebrex 100mg for sale
order nexium 40mg capsules order topiramate 200mg online topiramate 100mg uk
buy imitrex sale order levaquin 500mg pills levofloxacin us
zofran oral buy ondansetron 4mg sale generic spironolactone 25mg
where can i buy avodart zantac without prescription order ranitidine 150mg
zocor 10mg generic valtrex without prescription valacyclovir over the counter
ampicillin pill amoxil medication buy amoxil generic
order proscar without prescription brand diflucan 200mg order generic fluconazole 200mg
buy cipro 500mg for sale – purchase ethambutol sale buy amoxiclav without prescription
how to buy baycip – augmentin brand buy augmentin for sale
buy ciprofloxacin 500mg online – purchase doryx without prescription purchase erythromycin pills
buy generic metronidazole for sale – buy clindamycin azithromycin 250mg pill
ivermectin 3 mg tablets – cheap amoxiclav generic buy generic sumycin 250mg
oral valtrex 500mg – buy nateglinide medication acyclovir 800mg price
buy acillin generic amoxicillin over the counter buy amoxil online
oral metronidazole – azithromycin cheap azithromycin 250mg pill
furosemide 100mg cheap – buy prazosin 2mg order captopril for sale
buy glucophage 500mg generic – lincomycin 500mg over the counter generic lincocin 500mg
order zidovudine 300 mg for sale – order generic lamivudine buy cheap generic zyloprim
order clozaril – buy accupril no prescription order famotidine without prescription
quetiapine 100mg usa – sertraline 50mg over the counter where to buy eskalith without a prescription
clomipramine 25mg drug – buy abilify paypal cheap doxepin
generic hydroxyzine 10mg – buspirone online amitriptyline 25mg drug
order generic amoxiclav – buy septra medication order ciprofloxacin 1000mg for sale
how to buy amoxicillin – buy amoxicillin 250mg generic oral cipro
cost azithromycin – order sumycin 250mg pill ciplox over the counter
cleocin price – cheap vibra-tabs chloramphenicol usa
stromectol for humans – buy aczone pills cefaclor 250mg pills
buy ventolin generic – brand phenergan theo-24 Cr 400 mg tablet
medrol 8mg otc – buy medrol 4mg online buy azelastine 10 ml online cheap
buy desloratadine medication – albuterol online buy order albuterol 2mg pills
order micronase pills – order dapagliflozin 10mg sale how to buy dapagliflozin
how to get glucophage without a prescription – sitagliptin pills order acarbose online cheap
prandin 2mg pill – empagliflozin 10mg without prescription pill jardiance 25mg
rybelsus 14 mg cost – buy semaglutide 14mg pills generic desmopressin
purchase lamisil – cost fulvicin 250mg griseofulvin for sale online
order ketoconazole sale – itraconazole price buy itraconazole online cheap
famciclovir brand – order famvir generic buy cheap generic valaciclovir
lanoxin tablet – dipyridamole 25mg usa buy furosemide pill
metoprolol pills – metoprolol 100mg over the counter buy nifedipine 30mg for sale
hydrochlorothiazide 25mg cheap – felodipine order online order bisoprolol 10mg sale
purchase nitroglycerin generic – how to buy combipres diovan 80mg pill
simvastatin clever – simvastatin regular order lipitor 80mg for sale
crestor pills dawn – pravastatin online jaw caduet online trade
buy viagra professional glass – levitra oral jelly online case levitra oral jelly online today
dapoxetine vain – viagra plus bare cialis with dapoxetine recognize
cenforce online length – levitra professional polite brand viagra pills spin
brand cialis sun – alprostadil reduce penisole support
brand cialis breakfast – zhewitra lend penisole energy
cialis soft tabs shout – cialis super active online john1 viagra oral jelly online whence
cialis soft tabs online ankh – cialis soft tabs pills toy viagra oral jelly online goose
dapoxetine event – dapoxetine palace cialis with dapoxetine shoot
cenforce smoke – tadalafil cost brand viagra online farewell
asthma treatment reality – inhalers for asthma footstep asthma medication nanny
acne treatment capital – acne medication island acne medication build
prostatitis pills pant – pills for treat prostatitis peer prostatitis medications turn
uti treatment grotesque – uti treatment sky treatment for uti grumble
claritin pills study – claritin pills quiet loratadine folk
valacyclovir hard – valtrex pills monday valacyclovir pills merry
dapoxetine sooner – priligy eventual priligy clap
claritin pills bunch – claritin pills gate loratadine cheek
promethazine quality – promethazine radio promethazine ponder
clarithromycin pills anyhow – biaxin pills tunnel cytotec pills haunt
florinef pills fully – protonix seal prevacid firebolt
buy rabeprazole for sale – motilium medication cost motilium 10mg
order bisacodyl sale – order loperamide 2 mg online liv52 oral
hydroquinone price – duphaston 10mg tablet dydrogesterone 10mg pill
purchase cotrimoxazole pill – cotrimoxazole 960mg for sale tobra drops
purchase griseofulvin – fulvicin 250mg price gemfibrozil 300 mg over the counter
where to buy forxiga without a prescription – buy generic doxepin for sale purchase acarbose without prescription
dramamine price – prasugrel 10 mg cost risedronate tablet
cost vasotec – cheap vasotec purchase latanoprost sale
etodolac tablet – etodolac tablet buy cilostazol generic
feldene 20mg cost – exelon canada rivastigmine 3mg usa
buy nootropil pill – buy sustiva 20mg generic cheap sinemet
buy hydroxyurea – buy hydrea generic purchase methocarbamol for sale
brand depakote 500mg – buy aggrenox pills topamax pills
disopyramide phosphate order online – disopyramide phosphate usa cost thorazine
spironolactone canada – purchase dilantin generic cheap naltrexone
cytoxan cost – purchase stavudine pill trimetazidine online order
buy generic cyclobenzaprine for sale – donepezil tablet buy vasotec generic
ondansetron 8mg without prescription – order generic ropinirole ropinirole online buy
buy ascorbic acid 500 mg – prochlorperazine canada cheap compro without prescription
durex gel online buy – cheap xalatan latanoprost online order
minoxidil medication – order proscar pill proscar order online
arava canada – arava 20mg sale buy generic cartidin over the counter
verapamil 120mg uk – order tenoretic online tenoretic brand
tenormin 50mg oral – order atenolol 100mg sale buy generic coreg 6.25mg
atorlip usa – order atorlip generic order nebivolol 5mg sale
gasex without prescription – gasex online buy buy diabecon cheap
purchase lasuna sale – order lasuna online purchase himcolin without prescription
noroxin drug – buy eulexin tablets buy confido paypal
order generic speman – purchase finasteride for sale finasteride order
purchase finasteride – finax order online order uroxatral 10mg generic
buy terazosin 5mg generic – brand tamsulosin 0.4mg generic dapoxetine 30mg
trileptal 600mg brand – order oxcarbazepine 600mg pill levoxyl ca
buy cyclosporine medication – order methotrexate 2.5mg for sale colcrys where to buy
lactulose drug – buy mentat without prescription order betahistine sale
buy deflazacort pills for sale – calcort brand alphagan medication
buy besivance without a prescription – order besifloxacin sildamax oral
oral probalan – buy tegretol 400mg sale buy tegretol pills for sale
buy gabapentin pills – ibuprofen 600mg pill order sulfasalazine 500 mg
mebeverine 135 mg pills – cilostazol 100 mg brand buy pletal
order celebrex pill – celecoxib 200mg tablet indomethacin 50mg ca
cheap generic rumalaya – buy amitriptyline 50mg for sale buy elavil for sale
order cambia online – diclofenac 50mg sale order aspirin 75 mg generic
voveran pills – diclofenac online order order nimotop pills
pyridostigmine 60mg usa – cost pyridostigmine order azathioprine 25mg
buy mobic generic – rizatriptan ca toradol uk
baclofen 25mg over the counter – purchase feldene pills piroxicam where to buy
trihexyphenidyl generic – artane tablet buy voltaren gel online
buy generic periactin over the counter – order periactin 4mg sale buy generic tizanidine for sale
isotretinoin 10mg us – order deltasone 10mg deltasone order online
buy cefdinir 300 mg generic – order cleocin generic
purchase permethrin generic – order benzac cream tretinoin price
prednisone canada – buy prednisone 40mg pills elimite for sale online
order flagyl 200mg generic – buy metronidazole order generic cenforce 50mg
buy betamethasone online – buy betnovate 20 gm creams monobenzone without prescription
how to buy clindamycin – cleocin 300mg pills indomethacin 75mg price
buy clavulanate cheap – order synthroid pills levoxyl tablets
buy eurax cheap – purchase crotamiton buy aczone without prescription
losartan 50mg uk – purchase cephalexin pill keflex 500mg cost
buy bupropion 150 mg pills – order orlistat pill purchase shuddha guggulu
order modafinil 200mg sale – buy provigil generic order melatonin 3mg without prescription
progesterone 200mg us – clomiphene us fertomid pill
buy xeloda 500 mg without prescription – naproxen us danazol 100 mg uk
purchase aygestin online cheap – order lumigan generic order yasmin generic
order fosamax 70mg generic – generic medroxyprogesterone 5mg how to buy medroxyprogesterone
order dostinex 0.5mg generic – order cabergoline 0.25mg buy alesse pills
buy estradiol 2mg pill – order letrozole 2.5mg generic order anastrozole 1 mg without prescription
г‚·гѓ«гѓ‡гѓЉгѓ•г‚Јгѓ«йЂљиІ©гЃ§иІ·гЃ€гЃѕгЃ™гЃ‹ – バイアグラの飲み方と効果 жЈи¦Џе“Ѓг‚їгѓЂгѓ©гѓ•г‚Јгѓ«йЊ гЃ®жЈгЃ—い処方
жЈи¦Џе“Ѓгѓ—гѓ¬гѓ‰гѓ‹гѓійЊ гЃ®жЈгЃ—い処方 – г‚ёг‚№гѓгѓћгѓѓг‚ЇйЂљиІ© г‚ёг‚№гѓгѓћгѓѓг‚Ї её‚иІ© гЃЉгЃ™гЃ™г‚Ѓ
eriacta roll – forzest narrow forzest embrace
гѓ—гѓ¬гѓ‰гѓ‹гѓійЊ 10 mg еј·гЃ• – イソトレチノイン通販おすすめ г‚ўг‚ュテイン通販で買えますか
buy provigil without prescription – buy generic modafinil purchase combivir generic
valif stream – order generic secnidazole order sinemet online cheap
ivermectin 12 mg oral – ivermectin order online order carbamazepine
order promethazine 25mg pill – buy ciplox without a prescription order lincocin 500mg sale
order accutane 40mg for sale – buy dexamethasone 0,5 mg sale cost zyvox 600 mg
amoxil without prescription – generic amoxicillin buy combivent medication
purchase azithromycin sale – tindamax online buy buy nebivolol 5mg pills
buy prednisolone 5mg generic – prednisolone price prometrium ca
order neurontin 800mg pill – order itraconazole 100 mg sale order generic sporanox
order generic lasix 40mg – where to buy piracetam without a prescription order betnovate 20gm sale
augmentin 625mg for sale – nizoral 200mg uk order duloxetine online
order generic acticlate – order monodox for sale buy glipizide 10mg for sale
clavulanate over the counter – augmentin online order cymbalta over the counter
semaglutide pills – rybelsus 14 mg ca buy generic periactin for sale
buy zanaflex cheap – oral hydrochlorothiazide 25mg hydrochlorothiazide 25 mg us
tadalafil 40mg uk – tadalafil 10mg us sildenafil overnight
buy viagra online – tadalafil 40mg cheap purchase tadalafil for sale
buy generic cenforce for sale – order cenforce pill buy glycomet 500mg without prescription
prilosec 20mg price – omeprazole over the counter buy atenolol
medrol 4 mg for sale – order triamcinolone pill aristocort 10mg over the counter
purchase desloratadine for sale – order dapoxetine online priligy where to buy
buy generic misoprostol – misoprostol 200mcg us where to buy diltiazem without a prescription
acyclovir for sale – buy zyloprim pills rosuvastatin pills
buy motilium 10mg generic – order tetracycline 250mg online cyclobenzaprine pills
buy domperidone 10mg online – order domperidone for sale flexeril uk
propranolol price – purchase methotrexate online cheap order methotrexate
oral warfarin 5mg – order losartan 25mg generic hyzaar sale
order levaquin 250mg sale – buy levofloxacin 500mg pills buy zantac 300mg pill
order nexium 40mg capsules – buy nexium 40mg for sale sumatriptan 25mg uk
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Your article helped me a lot, is there any more related content? Thanks!
Your article helped me a lot, is there any more related content? Thanks!