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Plank Tutorial: เล่นท้อง โดนๆ ไม่ต้องทำนาน แค่ทำให้ถูก ก็ WORK
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NOTE:
หายใจเข้า - ออก 1 รอบ นับเป็น 1 Rep (หายใจเต็มๆ ท้องป่อง หายใจออก ท้องแฟ่บ แบบนี้ได้ใช้กล้ามเนื้อ Transverse Abdominis ด้วย)
และถ้าผู้ชมทำได้ ลองเกร็งก้นมากกว่านี้ (ในคลิปหลังแอ่นนิดหน่อย ผู้ชมลองเกร็งก้น เกร็งท้องมากขึ้นดูครับ)
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ใครอยากมาเจอกันกับผมที่ Workshop Fatfix (ปีนี้จัดเป็นปีที่3 แล้ว) เข้าไปดูกติกาต่อที่นี่ครับ
Tanita Thailand : Fat Free Society
นางแบบ Birdie Parva
"เอวหนา แต่อยากมีทรง ทำยังไง"
ตอบ: เอวหนามีวิธีแก้คือการเล่นกล้ามท้อง หรือ transverse abdominis ให้กระชับ
ทางที่สอง คือเล่นกล้ามก้น เอวจะได้ดูมีทรง และอีกทาง คือการเล่นกล้ามก้น! ทั้งสามทาง มี บทความ และ Video ตามนี้เลยครับ
Video เล่นท้องไม่ให้พุงป่อง ให้เอวเล็กๆ https://www.youtube.com/watch?v=NI0_QgWf8DY
Video เล่นไหล่ให้โดน https://www.youtube.com/watch?v=d-z7Q9dBnLo
และบทความก้น เข้าไปดูได้ที่นี่เลยคับ Fitjunctions.com/bubblebutts
อ่านแล้วกด share! / tag เพื่อนมาอ่านด้วยกัน
怎麼打造完美腹肌?這些訓練動作完美覆蓋不同的腹部肌群!
訓練動作概覽:
上腹肌
(Upper Abdominis)
- 卷腹 (crunches)
- 拉力器卷腹 (cable crunches)
- 健腹輪 (Abs wheel roll out)
下腹肌
(Lower Abdominis)
- 懸腿抬高 (Hanging Leg Raises)
- 反向捲腹(Reverse Crunch)
- 登山者-手踭撐地(Mountain Climbers)
- 仰臥直抬腿(Lying Leg Raises)
- 剪刀式踢腳(Scissors)
腹橫肌
(Transverse Abdominis)
- 平板支撐 (Plank)
- 真空收腹 (stomach Vacuum)
- 空心支撐 (Hollow body Hold)
- 單腳橋式(Glute Bridges)
腹斜肌
(Obliques)
- 仰臥肘到膝蓋(Elbow to knee Tuck)
- 俄羅斯旋體(Russian Twists)
- 斜腹側展(Side Bends)
前鋸肌 (serratus anterior)
- 肩胛俯臥撑(Scapular push-ups)
- 健腹輪 (Abs wheel roll out)
- 聳肩雙槓撐體(Dip Shrugs)
- 啞鈴曲臂上拉(Dumbbell Pullover)
如果覺得資訊有用或是有意義的話請追蹤我們IG喔! @mr_muscular2017
#增肌減脂 #增肌 #健身 #健美 #飲食控制 #肌肉 #健康 #健體 #深蹲 #腹肌 #重訓 #重量訓練 #肱二頭肌 #二頭肌 #運動 #增肌 #減脂
Please READ this box for more info. This video is your request to lose the Belly Pooch (and also Post-Prenancy Pooch). Here are 3 steps you will need to incorporate. First, your food intake plays a major part to a flat belly. Make sure to eat a healthy, well-balanced diet.
Meal Plan and Recipe Ideas here:
http://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Second, is to do regular full body workouts, which include both cardio and strength training, at least 3 -- 4 times weekly.
Workout Playlist here:
http://www.youtube.com/playlist?list=PLyP8pbBMxcsgNwOU5xufJQIFGVqw_2QFp
And the third step is to do workouts, which train your Transverse Abdominis or your T Abs. This muscle is the deepest of all the abdominal muscles, and it holds everything in. So working on your T abs will not only contribute to a flat tummy, but is vital in preventing low back pain by stabilizing your spine and pelvis.
This is what the workout aims to do. Only 5:30 minutes long and I want you to do this workout 2 -3 times weekly for best result. It's going to be fun and sore! =)
1) Hip Twists
2) Full Extensions
3) Elevated Leg Lifts
4) Flutter Kicks
Please LIKE and SHARE this video.
SUBSCRIBE to my channel for new fitness, nutritional and motivational videos:
http://www.youtube.com/user/joannasohofficial
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Lots of Love xx
[NGỰC] [BỤNG] [ABS VACUUM] [BÀI TẬP NHỎ EO HIỆU QUẢ] [VÒNG EO 56]
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?Link Youtube: https://youtu.be/XPbsANJYqHY
??♂️Link Lịch tập Ngày 50: https://goo.gl/4keUT1
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Tuần này chúng ta có các sự thay đổi sau trong chương trình??
??♂️Cardio: thời gian tăng từ 35phút lên 40 phút/ cardio session nên tổng cộng chúng ta có 80p cardio/ngày
?Chế độ ăn: Carb giảm từ 1.8gr xuống 1.5gr/kg Lean Body Weight
?♂️Và sau khi các bạn tập xong cardio, xong 150 twists mỗi session thì chúng ta sẽ thêm vào 2-3 sets của #ABS #VACUUM.
?Abs Vacuum là một bài tập cho bụng trong #Transverse #Abdominis, đây là nhóm cơ giúp chúng ta có một dáng đi tốt ( posture), cân bằng cơ thể , bảo vệ các cơ quan nội tạng và đặc biệt GIÚP THU NHỎ VÒNG EO của chúng ta.
??♂️Bài tập này sẽ hơi khó cho những bạn mới tập nhưng đừng lo lắng quá vì trong video của mình đã chỉ rõ ràng cách tập từ mức độ #CƠBẢN đến #NÂNGCAO đảm bảo cho tất cả mọi người có thể tập được. ????
??♂️Thêm nữa chúng ta có thêm buổi tập #Ngực, #Bụng ngày hôm nay nên đừng quên vào video và xem những gì diễn ra trong ngày hôm nay cùng với nhiều kiến thức bổ ích nhaaa.
#12TuanGiamMo #Ngày50 #CHEST #ABS #Ngực #Bụng #VÒNGEO56
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Group 12 TUẦN GIẢM MỠ để có thoải mái chia sẻ những tâm sự, những hình ảnh tiến bộ hay những băn khoăn của bản thân trong group này nhé ??
https://www.facebook.com/groups/2079691555600540/
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?Subcribe channel của An: https://goo.gl/d1o6ea
?Dich vụ Huấn Luyện Online: [email protected]
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?MYPROTEIN khuyên dùng : http://tidd.ly/a640c92c
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?Code giảm giá 25%: ANF30
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??♂️FITNESS STATION: https://www.facebook.com/fsgym2017/
Tầng 2, Sapphire Palace, 4 Chính Kinh, Thượng Đình, Thanh Xuân , Hà Nội
SĐT: 0966 642 689
腹橫肌Transverse Abdominis Muscles(TVA) 是位於核心深層的肌肉群，是我們練習核心運動時，是否能真正啟動核心肌群的關鍵之一。
為什麼有些在運動的女生四肢練得很瘦，偏偏肚子或下腹部凸一塊？或是有些人常常容易腰部痠痛？或是產後的媽媽有腹直肌分離的狀況。這些都有可能是核心深層肌群不夠強。如果只是一直練捲腹、棒式等等這些針對表層肌肉「腹直肌」的訓練，並沒有辦法幫你真正改善這些問題。
Paige今天跟大家分享一個非常簡單的呼吸法「真空收腹法(Stomach Vacuum)」，在健身界行之有年、甚至日本都有文獻指出長期練習能讓腰圍變細。
一次只要花你1-2分鐘，一天建議練習2-3次，相信長期下來，可以減少腰痠、有效啟動核心肌群，更能看得到小腹越來越收、腰圍越來越細！
The transversus abdominis is a broad paired muscular sheet found on the lateral sides of the abdominal wall. Along with the external ... ... <看更多>
“The transverse abdominis is an intrinsic core stabilizer, which means it helps stabilize your core and spine to help your body function ... ... <看更多>
transverse abdominis 在 Transverse abdominal muscle - Wikipedia 的相關結果
The transverse abdominal muscle (TVA), also known as the transverse abdominis, transversalis muscle and transversus abdominis muscle, is a muscle layer of ... ... <看更多>