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Senaman perut Covid-19 HomeWorkout bersama saya sekeluarga,
Abs HIIT Circuit:
High Crunches
Seated Knee Tucks
Reverse Crunches
Flutter Kicks
Figure of 8s Bicycle Crunches
Alternating Scissor Kicks
Intructions:
40 sec/exercise. 20sec rest between exercises.
3 rounds. 1min rest between rounds.
Equipment: Carpet/Mat - Weights: Optional
#14daychallenge #covid19 #covid19homeworkout #stayathome
Hey guys!!! So here's the full video for the 4-Week Burn Belly Fat Challenge. We are starting together tomorrow, alright? 1st Nov - 28th Nov! Let's LEAN UP ready for the holiday season. 😉I'd love to see your progress, so be sure to take pictures, tag me Joanna Soh and #JSohActive #BurnBellyFat
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TAG a friend and challenge them to join you. Be sure to HIT the Subscribe button on my YouTube channel: www.youtube.com/joannasohofficial Support me in hitting 1 million! Love you xx
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Exercises for Week 1 & 3:
1. Full Extension
2. Half V Tucks
3. Jump Squats
4. 4 Times Abs
5. Windshield Wiper
6. Burpees
x25 reps for each exercise.
Aim to complete 2 sets in week 1 & 3 sets in week 3 .
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Exercises for Week 2 & 4:
1. Plank Hip Dip
2. Spiderman Plank
3. Plank Jacks
4. Half Boat
5. Flutter Kicks
6. Groiners
Each exercise: 30secs Workout - 10secs Rest interval
Aim to complete 2 sets in week 2 & 3 sets in week 4
Hey you.. 😏 Are you READY for my 4-Week Burn Belly Fat Challenge? Watch the full workout video here: https://youtu.be/e3o1QHacr1Y 🔥
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Let's do this together alright? Let's start this Wednesday, 1st Nov for 4 weeks!! The aim is to do this workout at least 3-4 times weekly combined with total body workout! ANYBODY and everybody can do this! Slowly progress through the weeks.
.
TAG a friend and challenge them to join you. Do Subscribe to my YouTube channel. Support me in hitting 1 million! 🤗 Hernetwork
.
.
Exercises for Week 1 & 3:
1. Full Extension
2. Half V Tucks
3. Jump Squats
4. 4 Times Abs
5. Windshield Wiper
6. Burpees
x25 reps for each exercise.
Aim to complete 2 sets in week 1 & 3 sets in week 3 .
.
Exercises for Week 2 & 4:
1. Plank Hip Dip
2. Spiderman Plank
3. Plank Jacks
4. Half Boat
5. Flutter Kicks
6. Groiners
Each exercise: 30secs Workout - 10secs Rest interval
Aim to complete 2 sets in week 2 & 3 sets in week 4 .
.
#jsohactive #fitness #fit #fitgirls #fitnesschallenge #abs #workout #workoutvideo #workoutmotivation #mondaymotivation #mondaygrind #nevermissamonday
10分鐘 Tabata （2 Cycles）
-運動20秒，休息10秒，做8 set動作（Cycle 1)
-休息30秒
-運動20秒，休息10秒，做8 set動作（Cycle 2)
1. 深蹲 squat
2.側步踏 side squat step
3.側弓步 Lunge slider
4.左弓步蹲 lunge knee up
5.右弓步蹲lunge knee up
6.臀橋 bridge
7.後抬腿 (左) Donkey kick back (Left)
8.後抬腿 (右) Donkey kick back (Right)
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10分鐘 Tabata （2 Cycles）
-運動20秒，休息10秒，做8 set動作（Cycle 1)
-休息30秒
-運動20秒，休息10秒，做8 set動作（Cycle 2)
-舒緩動作
1. Plank
2. Hip Plank
3. Single Leg Plank
4. Elbow Plank With Side Step
5. Swing Back and Forth
6.Plank with Shoulder Tap
7. Side Plank Dips (Left)
7. Side Plank Dips (Right)
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10分鐘 Tabata （2 Cycles）00:00-0:44
-運動20秒，休息10秒，做8 set動作（Cycle 1) 0:48-4:38
-休息30秒 4:48-5:17
-運動20秒，休息10秒，做8 set動作（Cycle 2) 5:18-9:08
-舒緩動作 9:10
1. Crunch 捲腹
針對上腹脂肪
利於腸胃運動預防便秘
減肚腩
2. Reverse crunch 反向捲腹
對腰背負荷較低
針對下部腹直肌
改善骨盆前傾
3.Jackknife Crunches 折刀式卷腹
鍛鍊核心，臀部和肩膀
加強控制協調能力
4. Heel Touches 左右觸踵
針對腹外內斜肌、下腹部肌群
打造腹部線條，收緊腰間肌肉
5. Bend Extend 彎曲延伸
增強下腹肌，訓練核心穩定性
增強和保護腰部
6. Side jack knife (right) 側屈體抬腿 （右）
針對腹内外斜肌
鍛練側腹肌、人魚線
7. Side jack knife (left) 側屈體抬腿（左）
針對腹内外斜肌
鍛練側腹肌、人魚線
8. Flutter kicks 踢腿
強壯下腹，加強下半身協調性
IG: https://www.instagram.com/creamy_csy/
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