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I seldom go to the gym now. Because these 3 types of equipment are good enough to develop my entire physique.
Learn how to set up your own gym at home here:
https://youtu.be/vl8PVVl5YE4
【社區共學系列】改衣及舊衣升級再造班
你有多少件衣服在過去一年從未穿過？
香港平均每年棄置逾10萬噸紡織物。而且政府沒有系統回收舊衣，導致回收率大幅下跌，由2011年12%下跌至2014年3.9%。
我們最希望看到一位又一位的街坊願意走出來，為自己的社區出一分力，去決定自己社區的未來。
繼上次回收橫額再造購物袋後，今次繼續在社區內集氣！今次誠邀各位街坊拿出衣櫃裏的衣服，來到我們面前，一齊令這些衣物變得更有價值！我們會即場用衣服再造成購物袋。屆時場內更有街坊為大家提供改衣服務。
日期: 10月9日星期日
時間: 0330 pm - 0630pm
地點: 東涌逸東邨圓形廣場
內容:
一）齊學習用衣車
二）將衣服再造成購物袋，亦有街坊提供改衣服務
對象：華語及英語成年人
三）坐墊工作坊，將衣物改造成坐墊
對象：不限
工具：自備剪刀、廢棄的衣服
注意事項：共學是原則，大家幫忙預備物資，減少張羅的成本，注意是次活動並不是衣物回收服務。
費用：全免
【Community Co-learning: Upcycling and Alternate Old Clothing】
“The biggest hope we have is to witness residents would to stand up for their neighbourhood, decide and work for their common future.”
“We dump more than hundred thousand tons of textiles in average every year. Yet, the government never set up a clothing recycle system and caused a drop in recycle rate from 12% in 2011 to 3.9% in
2014.”
“How many cloths you bought last year but never been worn?”
Bring in cloths that you have not been wearing, we provide ways to upcycle them! We teach you how to alternate cloths, upcycle them into shopping bags or even floor mat!
Date: 9th October (Sun)
Time: 3:30-6:30pm
Venue: Yat Tung Estate Lai Shuk Ying Memorial Plaza
*Bring your own scissors (Co-learning is our core principle. This can help reduce the material cost)
Fee: Free of charge (Donation is welcome to support the transportation cost)
Registration: Whatapp 9225 2238 (Alan)/9458 9267 (Ronnie)
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Credit to Rusa Music
https://www.youtube.com/watch?v=_3x1DAy90eA
Download "Zalikha" on iTunes:
https://itunes.apple.com/my/album/zal...
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*Closed Caption is available in this video*
How to set up your home gym with simple equipments
Additional things you may need
1. Workout/Floor Mat (this is a must but I forgot to mention this in the video)
2. Resistance band
3. Barbell with a Squat Rack (this is the final piece of equipment to make a home gym complete! this requires more space and more investment)
▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
Personal Training Web App: https://ironmastery.com
Disclaimer: Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
#TrainWithJordan #JYtraining #IronMastery
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This is a full 20 Minute Beginner Swiss Ball Exercises that will strengthen all the major muscle groups and tone your body without any additional equipment.
• Length: 20 minutes
• Rounds: 2 rounds; 9 exercises; 45 secs workout, 10 secs rest intervals
• Equipment: Swiss Ball, Mat (optional, for cushioning)
• Type of Workout: Strength training (toning) & flexibility
• Muscles Worked: Lower body (quads, calves, hamstrings, inner & outer thighs, glutes), Core (abs, obliques, lower back) and Upper body (chest, shoulders, arms)
• Fitness Level: Beginner & Intermediate
• Impact: Low-impact
• Exercises:
1) Overhead Ball Squat
2) Wall Squats
3) Push-ups
4) Back Extension
5) Leg Curls
6) Leg Raises
7) Jack Knife
8) Plank
9) Hand Off
Swiss Ball comes in 3 standard sizes.
• 55 cm (4'11" to 5'4" tall)
• 65 cm (5'4" to 5'7" tall)
• 75 cm (5'7" to 6'3" tall)
When sitting on your ball, your feet should rest flat on the floor with a 90-degree bend at the knees.
If you are feeling strong, then repeat all the exercises once more. Do this workout 3 times weekly on alternate days. For best result, combine this together with 3 sessions of cardio weekly. All the best!
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