floor crunch的八卦，Yahoo名人娛樂都在討論

ออกกำลังกายที่ไหนก็ได้ แค่มีกำแพง รูทีนนี้ใช้กำแพงเป็นอุปกรณ์นะคะ ทั้งช่วยbalance และพัฒนาcore strength 10ท่านี้ได้ทั้งลำตัว หลัง หน้าท้อง แขน ขา และก้นเลยค่ะ

WALL ROUTINE
#bebefitroutine

Side Leg Kick (R) x10
Side Leg Kick (L) x10
Rear Kick (R) x10
Rear Kick (L) x10
Triangle Wall Pushup x10
Wall Sit Alternate Leg Lift x10
Floor Sit Alternate Leg Lift x10
Wall Plank Knee Tuck x10
Wall Crunch x10
Wall Wiper x10

Repeat 5 rounds
ทำทั้งหมด 5เซทค่ะ

รูทีนนี้ง่ายๆ เบาๆ ไม่เน้นเบิร์น แต่ช่วยเพิ่มความแข็งแรง เฟิร์ม กระชับ ลองทำกันดูนะคะ

Tag your workout buddy.❤️ This move challenges the entire #body & burns more calories than a traditional crunch. Even if you're short on time, you can still get an #amazing #workout just doing #planks. Drop down & do a set for a quick metabolism boost/calorie burner.

Easier than a standard plank, the #DolphinPlank is a great modification for those with wrist pain or carpal tunnel syndrome since it takes the pressure off the wrists while providing all of the benefits of a #plank pose. It's also much easier on the back & can help prevent injuries.

The idea is to hold the body as light as a feather yet stiff as a board, as it builds #strength through resistance of your body's weight.

Benefits:

-Calms the brain & helps relieve stress/mild depression

-Stretches #shoulders, hamstrings, calves & arches

-Strengthens arms, legs, #core & #muscles around the spine

-Helps with #posture, #balance, helps increase bone density & prevent osteoporosis

#HowTo:

1) Align shoulders directly over the elbows, knees under hips, heels over toes.

2) Keep your forearms parallel to each other & your torso parallel to the floor.

3) Contract your abdominals, keep your thighs lifted, spread your shoulder blades away from the spine.

4) Do not allow your hips and butt to sag too low or poke too high.

5) Continue to #breathe deeply & smoothly while holding the pose anywhere from 30 seconds to 1 minute. Advanced practitioners & those using the pose to build stamina can hold for up to 5 minutes.

6) Repeat up to 10 times.

[References: yogaoutlet.com, yogajournal.com, greatist.com, mindbodygreen.com] #Sunday #Stretch

Equipment free ab workout. Did this at with VisionBody Malaysia EMS suit. Aiming to obliterate the abs and i really felt the effevt immediately after the session. Btw thisbis just to make your abs stronger, they will show provided you watch your food and exercise regularly 😉. Thanks Ain Ain Ain for videoing me!
5 exercises : 4 sets each : 30s Work
Bosu Crunch or Normal Floor Crunch
Leg Raises
Plank
Bicycle Crunches
Seated Ab Crunches (this really hurt!)
#Workout #AbWorkout #VisionBodyMalaysia #FitMalaysia #workoutvideos

Để sở hữu bộ cơ bụng bây giờ, thực sự mình đã phải rất kiên trì. Trong quá trình đó mình đã có thêm 6 thói quen mà mình nghĩ nếu mình biết từ đầu có lẽ quá trình nó đã nhanh gọn và đỡ gian nan hơn kha khá…Hy vọng mình sẽ giúp được những bạn đang phải struggle với việc kiếm mãi không ra múi.

Kèm theo đó là 1 routine và cách áp dụng cho mọi trình độ fitness để ai có thể thao được. Hãy cùng xem video và tập với mình nhé!


Routine tập bụng trong video tuần này:

P1: On Bar
1. L-sit Hold (30s)
2. L-sit to Toes to Bar (x10)
3. Leg Raise (x10)
4. Knee Raise to L-sit (x10)
5. Tuck Windshield Wiper (x10)

P2: On Floor
1. Sit Up (x10)
2. Cross Crunch (x10)
3. Flutter Kicks (30s)
4. Abs Circle (x10)
5. Mountain Climbers (30s)

Implementation:
(Dễ) Beginner Routine: On Floor (x3-4)
(Trung bình) Intermediate Routine: On Bar (x2) + On Floor (x2)
(Khó) Advanced Routine: (On Bar + On Floor) (x3)

• Giữa các bài tập nghỉ 30--60s và giữa các vòng nghỉ 60-90s.
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#shinphamm #calisthenics #streetworkout #gym #fitness #healthy #abs #core #abtraining #coreworkout  
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*Disclaimers: Shinphamm không phải là bác sỹ hay chuyên gia huấn luyện, tất cả video chia sẻ hoàn toàn dựa trên kinh nghiệm luyện tập cá nhân và kiến thức tự đúc rút được. Hãy chọn lọc thông tin kỹ càng khi xem video và luôn chủ động tìm đến các chuyên gia để được tư vấn.

Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Low Impact Indoor STEPS & Standing ABS (Level up from the 10,000 Steps Challenge!)

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Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

If you've been enjoying my 10,000 Step Challenge Workout, you will love this too! This workout combines low impact movements to get your daily steps in AND standing ab exercises to work on your core. This is great for beginners, overweight and anybody that wants to move more daily. =)

Duration: 25 minutes (including warm-up and cool down)
Circuit: 40 secs Cardio - 20 secs Abs
Total Steps: 3,000 on average

EXERCISES
1) March on the Spot
Abs - Side Crunch (right)
2) High Knee
Abs - Side Crunch (left)
3) Low Impact Jacks
Abs - Cross Crunch
4) Step Kick
Abs - Side Bend
5) Step Curl
Abs - Hip Thruster
6) Step Reach
Abs - Wood Chop (right)
7) In-Out Step
Abs - Wood Chop (left)
8) Step Run
Abs - Balancing Crunch (right)
9) Step Run
Abs - Balancing Crunch (left)
10) Side Step Floor Tap
Abs - Hold Squat Twist

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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
Low Impact Indoor STEPS & Standing ABS (Level up from the 10,000 Steps Challenge!)

Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Low Impact does not have to mean easy. You can still reap the fat-burning, metabolism-boosting benefits of a HIIT workout, but with low impact moves. This workout aims to fire up your legs, butt and thighs from every angle to strengthen and increase endurance in your lower body. No equipment needed, no loud thumping jumps and it’s perfect for a small apartment space.

Interval: 40 secs Workout - 20 secs Rest (2 rounds)
Duration: 30 minutes
Estimated Calories: 220 - 300 Calories

Exercises
1) In-Out Squat Pulses
2) Forward to Reverse Lunge
3) Step & Reach
4) Lunge with Kickback
5) Glute Kickback with Side Crunch
6) Single Leg Hip Bridge
7) Side to Side Floor Tap

Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

________________

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
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