💪 上肢 Upper Body 💪
時長約 10 分鐘 ⌛
上肢｜Upper Body
💪 上肢 Upper Body 💪
時長約 10 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
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
中文，道具：瑜珈墊、低重量啞鈴或裝水的寶特瓶 / 水瓶
🖼️ 圖片版
英文，道具：開朗的心
找到每張圖的「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，這次每個動作都是 3 sets，今天這四個動作我要做 3 組，可以分早、午、晚來做，或是一次做完、每組之間休息 30 秒。
左上小圖伏地挺身沒力、撐不了幾下的朋友，可以彎曲雙膝支撐來做。
🎥 可參考下面的影片唷～
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