side crunch dumbbell的八卦，Yahoo名人娛樂都在討論

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

ช่วงนี้อยู่ในช่วงเพิ่มน้ำหนัก bulk นั้นเอง น้ำหนักอยู่ราวๆ 87-90 แล้วแต่วัน

โปรแกรมฝึกที่ฝึกอยู่ตอนนี้ จะเล่นอยู่อาทิตย์ล่ะ 4 วัน

วันที่ 1 ขา เน้นท่า Squat ,Lag press, Leg lunge เป็นหลักเน้นเพิ่มรายละเอียดกล้ามเนื้อ

หัวไหล่เน้นท่า Side lateral raise เทคนิคปิรามิด แก้จุดด้อยหัวไหล่ด้านข้าง

วันที่ 2 อก เน้นท่า Cable Cross Overs ในหลายมุม ลดอาการจากที่เคยบาดเจ็บมา ด้วยท่า Press

หน้าแขน Barbell Curls หรือ Barbell Preacher Curls ,Dumbbell Hammer Curls

วันที่ 3 หลัง เน้นท่า Barbell Row , Seated Cable Row

น่อง เน้นท่า Seated Calf Raise , Standing Calf Raise

วันที่ 4 หัวไหล่ Side Lateral Raise, Front Raise , Reverse Pec Deck, Shoulder Press

หลังแขน Lying EZ Bar Triceps Extensions , Press Downs With Rope

** ท้องเล่นวันเว้นวัน ด้วยท่า Machine Crunch

Crunch Time Total Body Work.

Let’s just face it, sometimes we don’t have the luxury to EVEN dedicate 1 hour of our time to train decently. Yeah...coz life happens.

This combo is one of my go to hit work when...well, life happens.

Banded Sumo Stance Dumbbell Deadlift to Squat Thrust Shoulder Press.

Love this combo as it activate my gluteus (bum), work the legs and overall upper body including core!

Try to perform this exercise on 10-15reps depending on the dumbbell load.

I warm up using 4kg dumbbell on each side on 3 rounds before performing my working sets.

As you increase the load, lessen the repetitions if your goal if hypertrophy.

Rest for 10sec before performing on your next working sets!

#fitnesswithnana

#DAISHIDANCE
at KING XMHU(SAPPORO)
2020.05.14.THU
#FEELCYCLE PRIVATE MIX #2


TRACK LIST
01.【BB2 MTGX】
High on Life/Martin Garrix feat.Bonn
[P2↓× DT：BPM128]
[ELBOW DOWN / P3RUN]

02.【BSB Hit 6】
Live Forever/Third ≡ Party
[P2↓× DT：BPM128]
[PUSH UP / P3RUN]

03.【BSL Hous 1】
Radical/Dyro & Dannic
[P2↓× DT：BPM128]
[STANDING FAST]

04.【BB2 Hous 3】
Beautiful World/Blasterjaxx & DBSTF feat.Ryder
[P2↓× DT⇔SD：BPM130]
[ELBOW DOWN / P3RUN / P2RUN]

05.【BB2 Hous 1】
Kernkraft 400 (DJ Gius Remix) /Zombie Nation
[P3↑P2↑× SD⇔RH：BPM140]
[BACK TO UP]

06.【BB2 Comp 1】
High Hopes/Panic! at the Disco
[P3↑× DT：BPM82]
[TAP IT BACK / ELBOW DOWN OFF BEAT]

07.【BB2 Hous 2】
Play Hard (Albert Neve Remix) /David Guetta feat.Ne-Yo & Akon
[↓：BPM128]
[DUMBBELL]

08.【BSB Hous 1】
Toulouse/Nicky Romero
[↓：BPM128]
[DUMBBELL]

09.【BB2 HH 1】
Get Up (Rattle)/Bingo Players feat.Far East Movement
[P2↓×DT：BPM128]
[STANDING FAST / PUSH UP / P2RUN]

10.【BSB Hous 1】
1234/Laidback Luke feat.Chuckie & Martin Solveig
[P3↑× RH：BPM128]
[PUSH UP]

11.【BB1 Hit 11】
Bazaar (DD Countdown Edit)/KSHMR & Marnik
[P2↓× DT：BPM128]
[PUSH UP / ELBOW DOWN / STANDING FAST]

12.【BSL Hous 1】
Wtf /HI-Lo & Sander van Doorn
[P3↑×RH：BPM126]
[BACK TO UP / TAP IT BACK / CROUCHING / UP TO BACK]

13.【BB2 ZEDD】
Spectrum/Zedd feat.Matthew Koma
[P2↓×DT：BPM130]
[ELBOW DOWN / PUSH&ELBOW / P3RUN / P2RUN]

14.【BSWi Hous 1】
Raveology/DVBBS & Vinai
[P2↓× DT：BPM128]
[ELBOW DOWN / ELBOW DOWN KEEP]

15.【BSWi Hous 1】
Ping Pong (Hardwell Remix)/Armin van Buuren
[↓：BPM130]
[CRUNCH]

16.【BB1 DVGT】
2U/David Guetta feat.Justin Bieber
[P2↓× RH：BPM145]
[ELBOW DOWN]

17.【BB2 Regg 1】
Drowning/Lukie D
[P2↓P3↑× RH：BPM81]
[SIDE TO SIDE / PUSH&PULL]

18【BB1 Hit 11】
Aftershock vs.Reload (DD MASHUP)
/Cash Cash feat.Jacquie × Sebastian Ingrosso & Tommy Trash
[P2↓× DT：BPM129]
[PUSH UP / STANDING FAST / P2RUN / ELBOW DOWN]

SPECIAL THANKS
https://shirataki.me/feelcycle/private-mix-2-mixed-by-daishi-dance/


Follow DAISHI DANCE
Twitter https://twitter.com/daishidance7
Instagram https://www.instagram.com/daishidance666/

KING∞XMHU(Japan-Hokkaido)
https://kingxmhu.com/

Follow KING∞XMHU
Twitter https://twitter.com/KINGXMHU
Facebook https://www.facebook.com/kingxmhu/
Instagram https://www.instagram.com/kingxmhu/

DAISHI DANCE ONLY MIX feat.FEELCYCLE(仮想BB2 DD)
non stop mixed by DAISHI DANCE
at KING XMHU(SAPPORO)

暗闇バイクエクササイズ
https://www.feelcycle.com/
(妄想)コリオ詳細レポ
https://shirataki.me/feelcycle/bb2dd-virtual/

TRACK LIST(仮想コリオ付)
1. P.I.A.N.O. Renovation.(MUSH UP ANTHEM)
/DAISHI DANCE feat.吉田兄弟
[STANDING FAST]
2.TRS/DAISHI DANCE feat.A@A
[PUSH UP]
3.SOUL ROOTS (DEKEDEKE HOUSE Re-Edit)/DAISHI DANCE
[ELBOW DOWN / P2RUN]
4.THE CRY (UNREREALED 11 MIX)/DAISHI DANCE feat.ESR, PJG
[PUSH&ELBOW / P2RUN / P3RUN]
5.LET LIFE LOOSE/DAISHI DANCE feat.LORI FINE (COLDFEET)
[TAP IT BACK / SIDE TO SIDE]
6.MOONRISE…..MOONSET
/DAISHI DANCE feat.CHIEKO KINBARA
[BACK TO UP / BACK TO SIDE TO SIDE]
7.Planetarium.(BIG ROOM EPIC ANTHEM) /DAISHI DANCE
[STANDING FAST / P3RUN / P2RUN]
8.WIND LINER (the FESTIVAL set)/DAISHI DANCE
[CRUNCH]
9.A.T.W!/DAISHI DANCE feat.JILLE, SHINJI TAKEDA
[DUMBBELL]
10.MUSIC LIFE IN FOREST (Re-Edit)/DAISHI DANCE
[ELBOW DOWN]
11.あの夏へ (mellow mix) /DAISHI DANCE
[TAP IT BACK]
12.Cool Spiral /YOSHIDA BROTHERS
[PUSH&ELBOW]
13.SAX@ARENA (Re-Edit)
/DAISHI DANCE feat.SHINJI TAKEDA
[PUSH UP]
14.I BELIEVE (Re-Edit)/DAISHI DANCE feat.KAT
[P3RUN / PUSH&ELBOW]
15.MELODY OF ZEN(UnRELEASED for teamLab)/
DAISHI DANCE & PJG
[CLAP / P3RUN]
16.Take Me Home, Country Roads(Re-Visited SAX mix)
/DAISHI DANCE feat.arvin homa aya, SHINJI TAKEDA
[SIDE TO SIDE]
17.HOME/DAISHI DANCE
[STRETCH]

Follow DAISHI DANCE
Twitter https://twitter.com/daishidance7
Instagram https://www.instagram.com/daishidance666/

KING∞XMHU(Japan-Hokkaido)
https://kingxmhu.com/

Follow KING∞XMHU
Twitter https://twitter.com/KINGXMHU
Facebook https://www.facebook.com/kingxmhu/
Instagram https://www.instagram.com/kingxmhu/

Episode 8: Lấy Lại Khí Thế Tập Với COMBO ĐỐT CHÁY CƠ BỤNG

Online Coaching Service: [email protected]

Ngày nay, các bạn trẻ rất quan tâm đến việc chăm chút cho thể hình của mình. Tuy nhiên, không phải ai cũng biết cách giữ vững tinh thần tập luyện nghiêm ngặt và chế độ dinh dưỡng đúng cách. Đến với channel của An Nguyen Fitness các bạn sẽ nhận được những lời khuyên chân thành, những chia sẻ về cách tập, cũng như những cách thức để có chế độ dinh dưỡng hợp lý giúp các bạn vững bước trong việc tập luyện để có một sức khỏe tốt, một thân thể cường tráng.

Summer Bulking: https://goo.gl/ugisWD

Các bạn hãy nhấn SUBSCIBE (vì nó miễn phí :3 ) https://goo.gl/d1o6ea để ủng hộ mình cũng như nhận được các video tập, chế hộ ăn mới nhất từ mình nhaaaaaa!

Các bài tập mình sẽ liệt kê dưới đây để các bạn tiện theo dõi:
SUPERSET 1:
- Skull Crushes/ Dumbbell French Press: 3 sets x 8 reps
- Barbell Curl: 3 sets x 8 reps

SUPERSET 2:
- Incline Dumbbell Curl 1 1/4: 3 sets x 8 reps
- Dumbbell Skull Crashers: 3 sets x 8 reps

SUPERSET 3:
- Rope Cable Hammer Curls: 3 sets x 8 reps
- Ez Bar Cable Tricep Push down: 3 sets x 8 reps

GIANT SET :
- Reverse Decline Crunch: 3 sets x 15 reps
- Side Plank Elbow Touch: 3 sets x 10 reps/ each side
- Leg Lifts: 3 sets x 15 reps

SUPERSET 4:
- Plank: 3 sets x 60s
- Decline Sit-ups: 3 sets x 10 reps

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