oblique side crunch的八卦，Yahoo名人娛樂都在討論

STRONGER CORE x BACK for the better aerial spin🤤

I always set my goals and design my training to meet them. There's not day that I workout without purpose. เราจะไม่มีการออกกำลังกายไปงั้นๆ ออกไปวันๆ เพราะไม่มีไรทำ! ไม่ค่ะ! เรามีหลายสิ่งต้องทำในชีวิต แต่เราเลือกทางนี้ เพราะเรามีเป้าหมาย! เป้าหมายของเราเอง

ช่วงนี้เบฝึก calisthenics และ gymnastics อยู่นะคะ อย่างการเต้น ฉีกขา บลาๆ และทรงตัวบนห่วงเนี่ย ต้องใช้กล้ามเนื้อแกนกลางลำตัวเยอะมากๆ แต่ในขณะที่ตัวต้องอ่อน กล้ามเนื้อต้องไม่ตึง calisthenics เลยตอบโจทย์เบสุดๆ กล้ามเนื้อสวย และไม่เป็นก้อนใหญ่ๆ ที่สำคัญ แข็งแรงทนทาน

🔥hanging leg raise x20
🔥oblique crunch x10 each side
🔥pull up x8-10 (4 sets)

เทคนิคของเบคือ มีสติตั้งแต่ตอน set upท่า สังเกตการหายใจ เกร็งท้อง กดไหล่ลง ในตอนเริ่มของเบให้ดีๆนะคะ เบฝึกทุกวันเลย หลังโดดเชือก 30นาที

อะไรที่เห็นว่าเบทำได้ มันไม่ได้มาง่ายๆนะคะ ต้องฝึกทีละstep ฝึกหลายอย่างมากๆ เพื่อจะไปเสริม final outcome ของเรา สู้ๆค่า🌱

【66腹肌動作腹肌撕裂者】分享給想練腹肌的朋友！
1 曲膝捲腹 Knees Up Crunch
2 下抬腿 Leg Raise
3 俄羅斯迴旋 Russian Twist
4 交替抬腿 Criss Cross
5 坐姿交替抬腿 Seated Criss Cross
6 曲膝收縮 Knees Pull-in
7 V捲腹 V Crunch
8 V摸腳趾 V Toe Touch
9 V交替摸腳踝 Side V-Up Ankle Touch
10 捲腹交替抬腿 Criss Cross Crunch
11 摸腳踝 Ankle Touch
12 反向捲腹 Reverse Crunch
13 反向捲腹腳伸直 Reverse Crunch Leg Lift
14 側面曲膝收縮 Oblique Knee Pull-in
15 剪刀腳 Scissors
16 平板開合跳 Plank Jumping Jacks
17 登山跑 Mountain Climber
18 交叉跑 Cross Body Climber
19 平板側抬腿 Plank Leg Side Twist
20 曲膝收縮捲腹 Knees Pull-in Crunch
21 單腿捲腹擊掌 Crunch Clap
22 V側捲腹 Side V Crunch
23 側面捲腹 Oblique Crunch
24 側面摸腳踝 Oblique Ankle Touch
25 側面空中腳踏車 Oblique Air Bikes
26 抬腿畫圈 Cork Screw
27 雨刷抬腿 Windshield Wipers
28 上體起身 Body Roll Up
29 腿部開合 Legs Open and Close
30 交叉碰腳 Starfish Crunch
31 碰膝捲腹 Knee Touch Crunch
32 側平板捲腹 Side Plank Crunch
33 側平板碰腳 Side Plank Toe Touches
34 側平板側邊撐起 Side Bridge
35 側平板抬腿 Side Plank Leg Lift
36 側平板交叉肘碰膝 Side Plank Cross Body Knee to Elbow Crunch
37 屈膝直臂捲腹 Extended Arm Knee Crunch
38 交叉摸腳踝Alternating Cross Body Ankle Touch
39 上半身旋轉 Upper Body Twist
40 手刀捲腹 Crunch with Arm Swipe
41 側邊V-型腿屈伸 Side-to-side V-Leg Pull-In Knee-up
42 蜘蛛跳 Spider Jump
43 風車旋轉 Windmill Rotation
44 平板臀擺 Plank Hip Dip
45 平板膝碰肘 Spiderman Plank
46 海狗式到下犬式 Cobra to Downward Facing Dog
47 霹靂腿 Underbody kick
48 提臀側擺腿 Butt Raise Leg Swipe
49 V型腿屈伸 V-Leg Pull-In Knee-up
50 膝碰肘 Knee to Elbow Crunch
51下抬腿爬樓梯 Leg Ladder
52 抬臀手碰腳趾 Butt Raised Starfish Crunch
53 平板衝跳 Plank Thrusters
54 側平板轉體 Side Plank Twist
55 行走站立平板 Walking Inchworm Plank
56 平躺側面肘碰膝 Mario Crunch
57 平板支撐肘碰膝 Two-point Plank
58 抬臀側轉體 Butt Raise Twist
59 移動平板到下犬式 Moving Plank to Downward Facing Dog
60 俯身交叉摸腳趾 Downward Facing Toe Touch
61 平板支撐 Plank
62 側平板支撐 Side Plank
63 超人支撐 Superman Hold
64 盤型支撐 Dish Hold
65 捲腹支撐 Crunch Hold
66 手臂前伸平板支撐 Extended Plank

請訂閱黃士倫頻道: http://goo.gl/ynlH4H
加入演出聯絡楊胖: http://goo.gl/In0VNq
影片連結: https://youtu.be/BS7mLHYx8yc

ออกกำลังกาย ลดหน้าท้องแบบยืน 10 นาที ท่าง่ายเห็นผลไวสุด

Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Lose Your Love Handles (Obliques & Hip Targeted Exercises) | Joanna Soh
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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

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Are you frustrated with your love handles? Those extra fats that spill out over the waistline of your jeans. This workout targets your obliques and hips to tone and strengthen your core. It is a circuit workout to keep your heart rate up and to burn calories and fat around the mid section!

Interval: 45 secs Workout - 15secs Rest
Repeat each circuit x2 before moving onto the next circuit
Duration: 28 mins
Estimated Calories Burned: 200 - 250 Cals

Circuit 1
1) Standing Side Crunch
2) Lunge & Twist
3) Wood Chop
4) Hip Flexor Stretch

Circuit 2
1) Plank Cross
2) Plank & Twist
3) Side Plank Dip
4) Cobra to Downward Dog

Circuit 3
1) Ab Bikes
2) Cross Tucks
3) Crab Toe Touch
4) Bird Dog Stretch

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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 9 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

_________

Lose Your Love Handles (Obliques & Hip Targeted Exercises) | Joanna Soh

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


This is a 15-minute workout to give you a Firm & Flat Abs at Home. We'll be targeting your abs from every angle, upper & lower abs, obliques and also the deep core muscles. Simple yet very effective movements, suitable for all levels! You can add this exercise at the end of your workout session. Do it 3 - 4 times weekly for best results. SHARE this workout on! xx

Interval: 30secs Work - 15 secs Rest (x2 each circuit)
Duration: 15 minutes

CIRCUIT 1 (Overall)
1) Full Sit-ups Russian Twist
2) Knee Tucks

CIRCUIT 2 (Deep Core)
1) Plank Knee Taps
2) Plank Rock to Hip Dip

CIRCUIT 3 (Obliques)
1) Rainbow Leg Raises
2) Side Plank Oblique Crunch

CIRCUIT 4 (Cardio)
1) Mountain Climbers
2) Plank Jacks

________________

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
________________

Hey guys!

Back with a weekday vlog as the beloved parents are coming andddd a lot of you do ask about my usual routine when I gym in the morning myself over the usual 'F45' sessions, so here it is!!

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Gym Routine
1. Interval sprints
Run - 1 min (my speed - 11.2kph)
Sprint - 1 min (my speed - 15kph)
REPEAT 10 TIMES (about 20 mins in total)

2. Triceps/Core circuit
- 10 Tricep cable extensions
- 10 Tricep dips on bench
- 10 (on each side) cable wood chopper
REPEAT 3 TIMES

3. Mini circuit 3
- 10 box jumps
- 10 weighted squat and press
- 10 rear lunge back (each leg)
- 10 Squat and knee to elbow side crunch (10 each side)
- 10 squat+ knee to opposite elbow oblique twist (10 each side)
- 10 single leg glute bridge (each leg)
- 15 single leg jack knife (each side)
- 30 bicycle crunch (15 each side)
___________________________________________________________
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Grand Final: Sunday 19th November from 4pm - 6pm

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Sports bra:
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Eye cream
Mr Sebagh
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Sudio Tre: https://www.sudiosweden.com/hk/tre-white
15% off code: Gogreengolean
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- Skin Laundry Laser Facial Treatment
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Mention "Susana Tsang" or "Gogreengolean" at any skin laundry HK store
for $200 credit to redeem on treatment bundles and a 10% off on
products!

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- Body Analyzer Weighing Scale
60% off discount code: http://vpwow.com/gogreengolean

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My transformation video - How I Lost 46 Pounds:

https://www.youtube.com/watch?v=Wrw5LjQZzlM&t=10s


Gogreengolean ?

?? FOLLOW ME

➤ BLOG: https://gogreengolean.wordpress.com/
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