關於 single leg stand ，我們在網路上蒐集到這些相關的討論、資訊與評價

⚠️我向你挑战！

由Uncover Fitness设计的7大动作，Uncover Movement Assessment
帮助你测试自己的身体还是不是属于良好状态⁉️
据说如果完成不了5个以上的动作代表身体肌肉正在慢慢退化🙀

1. Asian Squat
2. Single Leg Sit & Stand
3. Eyes Closed Single Leg Stand 各10秒
4. Single Leg Deadlift
5. Face Wall Squat
6. Pelvic Tilt Check 拳头要进不去
7. Shoulder Flexion

赶紧和你的家人朋友们尝试吧！我将挑战我的7位朋友💪
@yumiwong_official
@j_sun0509
@nickchungsuperman
@stella_chung
@sherlynseo
@fancygoh
@joeytng

透过 #UncoverMovementAssessment 我们将会选出3位幸运儿得到价值RM599的线上训练减肥营入场卷！
@uncoverfitness.my
@uncoverfitness_jalanipoh
@uncoverfitness_pj
@uncovermy

New YouTube video is up! It’s one of the first Superset #oalworkout I did live on Cittabella fb page few months ago.
Full On Lower Body slimming & toning. Definitely give your legs a good muscle challenge and great burn. If you have not tried it before.
Those that have tried it, you can save this video down, and do it anytime. It’s a 28 mins total real time workout.

First 4 mins are the detail explanation of each exercises.

Beginner can just do the first 30 secs and rest (30 secs work 30 secs rest). Intermediate can continue additional 10 secs. So it will be 40 secs work and 20 secs rest for intermediate.

There are total of 5 sets of exercises. Complete one set of 3 rounds then move to the next set. Only set 5 is a stand alone 4 min exercise.

Set 1: Low surrender 20 secs, HOLD 10 secs, squat jumps 10 secs (3 rounds)

Set 2: Back Lunge R 20 secs, HOLD 10 secs, Back Lunge kick backs 10 secs;
Back Lunge L 20 secs, HOLD 10 secs, Back Lunge kick backs 10 secs (3 rounds)

Set 3: Side Lunge Left 20 secs, HOLD 10 secs, skaters 10 secs;
Side Lunge Right 20 secs, HOLD 10 secs, skaters 10 secs (3 rounds)

Set 4: Curtsy Lunge Left 20 secs, HOLD 10 secs, touch floor squat jumps 10 secs;
Curtsy Lunge Left 20 secs, HOLD 10 secs, touch floor squat jumps 10 secs (3 rounds)

Set 5:
1 min Hip Bridge, 1 min single leg (L leg up) hip bridge, 1 min single leg (R leg up) hip bridge, 1 min butterfly hip bridge (only 1 round)

Press through the holding part. For beginners can skip the last 10 secs of set 1-4, rest after HOLD.

Important:
Focus on right posture
Engage core & glutes all the way
Slow & steady. Don’t rush for the repetition

Remember to stretch or do foam roll after this workout. ⚠️ #oalworkout #oalfitnessjourney #thesweatlife #getfit #fitspo #bodyweightworkout #homeworkout

https://youtu.be/L2V4l5ENjzU

《齊齊跟我 WORK FROM HOME！》#WFH 阻力帶（下肢訓練） Elastic Band For Lower Limbs�https://youtu.be/bUYyrRMh61M

一條極方便携帶的阻力帶，有著無限嘅訓練可能性！只要調節適合的長度，拉力更可以做到啞鈴負重嘅效果添！上集同大家做咗啲上肢動作，今集輪到下身動作！

地點：只需要一個身位嘅空間，廁所都得🚾

阻力帶訓練（下肢）：（因應個別能力調節長度）
1️⃣ 單腳向上提膝，大腿成水平或以上
2️⃣ 單腳打橫提腿，大約到30-45度
3️⃣ 可以利用平衡板加強難度
4️⃣ 站立至馬步（四股立），快速開跨
5️⃣ 站立至馬步（前屈立），配合出正拳
6️⃣ 前屈立，前踢
7️⃣ 前屈立，前踢加出拳
‼️1️⃣至3️⃣動作需以重心腳固定阻力帶
‼️4️⃣至7️⃣動作將阻力帶套在雙腳腳腕
以上動作可做8至10次，重覆2至3組。

🥋完成訓練後，除掉阻力帶，可練習空手道任何踢腳動作👊🏻

———————————————
Elastic band training (lower limb): (please adjust the length according to individual ability)
1️⃣ Single Leg Knee Raise
2️⃣ Single Leg Raise horizontally (30-45 degree)
3️⃣ Add in balance board for difficulty
4️⃣ Stands to Horse-stand
5️⃣ Stands to Front-stand with Punches
6️⃣ Front-stand with Front Kick
7️⃣ Front-stand with Front Kick & Punches
‼️1️⃣to3️⃣ Please use your feet to fix the band.
‼️4️⃣to7️⃣ Please use the band surround your ankle.

The above actions can be done 8-10 times, repeating 2-3 sets.

🥋After completing the exercises, you can take off the resistance band to practice karate kicks
👊🏻

#WFH
#WorkFromHome
#WorkFromHomeLife
#空手道 #Karate
#體能訓練 #fitness
#ElasticBand #ResistanceBand #Hip
#香港 #鄭子文
#HongKong #ChengTszManChris