關於 upper body tempo workout ，我們在網路上蒐集到這些相關的討論、資訊與評價

Le Creuset x #AskKenneth⁣
Home Workout 家中訓練⁣
Upper Body 上身訓練⁣⁣
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1️⃣ Single Arm Lateral Raises x 15-20 reps ⁣⁣
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2️⃣ Alternative Lateral Raises x 10-12 reps each ⁣⁣
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3️⃣ Frontal Raises x 20-30 reps ⁣⁣
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4️⃣ Triceps Overhead Extension x 20-30 reps ⁣⁣
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5️⃣ Single Arm Triceps Overhead Extension x 20 reps each ⁣⁣
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6️⃣ Biceps Curl x 20-30 reps ⁣⁣
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👉 Slow tempo 慢節奏!⁣⁣
👉 Feel the burn 感受肌肉 🔥 ⁣⁣
👉 Short rest period 縮短休息時間!⁣⁣
👉 Push yourself to the limit 去到盡!⁣⁣
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⭐️ Designed for male & female ⁣⁣
適合男女訓練⁣⁣
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⭐️ It's time to be creative! ⁣⁣
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Warning 警告⚠️⁣⁣
Please get your wife’s approval before using them!⁣⁣
請得到老婆的同意下才使用😜⁣⁣
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我現在才知道我老婆是秘密在廚房來訓練，所以她有美好的身型😍⁣⁣
Jenette Chau

Stay Safe!⁣⁣
Stay Strong! ⁣⁣
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Le Creuset HK
Le Creuset Canada
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https://www.instagram.com/trainerkenneth/

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#TeamKenneth #homeworkout #LeCreuset #LeCreusetWorkout #upperbody #triceps #biceps #delts #shoulders #家中訓練 ⁣⁣⁣⁣⁣ #Creative #NoGymNoProblem #coronavirus #exercises #workout #training #fitness #vancouver #Canada #TeamKenneth #quarantine #quarantineworkout #beachbody #Kitchenexercises ⁣
#廚房訓練 #Resilience #KeepMoving #Movement #BeActive

Working out is truly my ME time. Love it.. right next to washing dishes (i know, so odd) it puts me in full focus of what I'm doing at hand at that present moment.

First workout since last Thursday OMG!! Travelling/Work/Life can really mess up routines, but don't let it get to you. :) My usual go to whenever I want to get myself in check is a full body workout German Body Composition style with upper-lower to maximise workload.

Today here is what I did at @mo_kualalumpur which has a well equipped gym.

Each had a tempo of 3010 for 10 reps
5 sets 40 second rest
A1 Conventional Deadlift
A2 Dips

4 sets 40 second rest
B1 Hip Thrust
B2 Seated Shoulder Press

3 sets 10 second rest in between
C1 Leg Press
C2 Lat Pulldown

2 sets 10 sec rest in between
D1 Sit Ups
D2 Reverse Crunch

Done done in 1 hour.
According to @fitbit i burnt about 286 cals, was 89% in the fat burn zone 1 hour.
Wearing @Underarmourmy Rush and AMP Training shoe.

Give it a go next time when you need a workout idea :)

#LilowFitness #LilowWellness #Fitness #Workout #MandarinOriental #FullBodyWorkout #GymWorkout #WorkoutIdeas #Fullbody #TrainASP #UnderArmourMY #UARUSH

BANDED SHOULDER RAISES TO LATERAL PUSH OUT
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Saw this routine from my coach Benjamin Siong story and decided to give it a go.
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I LOVE IT TOO BITS!
The tension, muscles recruitments and the sore after...MARVELLOUS!
You can feel the burn as you reach 3rd reps if you do it correctly by keeping the band tension at all time. Keeping in mind on the tempo too! Slow and easy.
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THE MOVEMENTS:
1. Loop mini band slightly under wrist.
2. Pull your arms out, so u can keep the band tension (AT ALL TIME).
3. Bring your arms up, slow & easy.
4. Pause at top position.
5. Lower your arm, bring it to mid chest level. Pause.
6. Push the band out. Pause.
7. Bring your arms down to starting position. Repeat 12x.
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I perform this exercise at the end of my upper body routine.
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Give it a go and let me know what you think about the exercise 💕
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‼️PRE & POST WORKOUT SUPPS:
@bodylab.co PUMP DROP A POUND L-CARNITINE SPRAY.
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7x BEFORE & AFTER WORKOUT FOR BETTER FAT LOSS.
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PRE ORDER PRICE:
RM82 Free postage (Semenanjung Malaysia) + Free E-Book 6 week training program & meal plan. Order by WhatsApp: +6011 2111 9141
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PROMO PRICE CLOSING SOON SO HURRY UP 💕

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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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40-Minute Total Body Strength Training at Home (Low Impact, No Jumping)

This is a total body Traditional Strength Training workout. What does it mean? That means we will focus on building strength in one muscle group at a time. This is a great way to increase muscle mass and tone a specific area of the body.

This is not a fast pace workout nor is it high impact. This workout is low intensity and low impact, that means no jumping. It's suitable for ALL LEVELS, because you can adjust the weights according to your own fitness level. There will be a total of 3 circuits which will be split to lower body, upper body and core.

What you'll need is a pair of medium weight dumbbells (4 - 6kgs each) and a pair of light weight dumbbells (1 - 3kgs each). Let's lift and get strong!

CIRCUIT: 45 secs Work - 15 secs Rest (Repeat x2)
Workout Duration: 40 minutes
Estimated Calories Burned: 250 - 320 Calories

Circuit 1 (Lower Body)
1) Tempo Squats
2) Lunges
3) Booty Leg Sweep
4) Weighted Side Leg Raise

Circuit 2 (Upper Body)
1) Row & Reverse Fly
2) Alternating Arnold Press
3) Side & Front Raises
4) Tricep Kickbacks
5) Bridge Chest Fly
6) Push-up & Renegade Row

Circuit 3 (Core)
1) Full Crunches
2) Alternating Leg Raises
3) Spiderman Plank
4) Plank

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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 10 years of experience.

Stay connected and follow me:
Joanna Soh:
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(Subscribe to my website for printable workouts & recipes)

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40-Minute Total Body Strength Training at Home (Low Impact, No Jumping)

Suỵt bật mí nhỏ là một giáo án mới ra mắt nhé nhé nhé, sẽ khác hoàn toàn các tuần tập trước đây. Click vào xem để tìm hiểu nhé ???

Buổi tập của các bạn thế nào cmt cho mình biết nhaa ??

✅ Phần luyện tập:

1. Bench press: 4x6 ( Tempo 3211/ RIR 2 )
2. Barbell row: 4x6 ( Tempo 2112/ RIR 2 )
3. Floor press: 3x8-12 ( Tempo 4010/ RIR 1 )
4. Cable row: 3x8-12 ( Tempo 3012/ RIR 1 )
5. Close grip lat pull down: 3x12-15 ( Tempo 3112/ RIR 1 )
6. Seated dumbbell press: 3x12-15 ( Tempo 2121/ RIR 1 )
7. DB curls: 3x12-15 ( Tempo 1212/ RIR 1 )
8. Rope press down: 3x12-15 ( Tempo 1212/ RIR 1 )

Chúng mình sẽ gặp nhau vào ngày mai nha. See ya ?
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“Muốn đi nhanh thì đi hãy một mình,
Muốn đi xa thì hãy đi cùng nhau.”

HÃY NHỚ RẰNG MÌNH LUÔN Ở ĐÂY ĐỂ GIÚP CÁC BẠN THÀNH CÔNG.

Ai có nhu cầu Online Coaching hay tư vấn thì tương tác với mình qua:

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♥ Nana used to only weigh 42kgs! She's now at a healthy 53kgs with consistent strength training and eating well. If you struggle to gain weight or if you want to get sculpted, follow this workout routine! Read below for more info.
♥ HER Network is NOT sponsored. It is an online network I created bringing together strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out.
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"We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more."

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Nana is one of the most well-known faces in Malaysia’s fitness industry. She is deeply passionate about combating obesity, and has delivered talks and seminars across the country about the importance of active living. She also likes to challenge the perspective of women in weight-training.

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Stay connected and follow us:
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Joanna Soh
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Tempo: 3 – 1 – 1
Reps: 12 – 15 reps per exercise
Sets: 3 per exercise
Do this routine 3 – 4 times weekly

Exercises
1) Shoulder Presses (2 – 4kgs each)
2) Lat Pulldown (15 – 20kgs)
3) Bent-Over Dumbbell Row (4 – 6kgs each)
4) Bicep to Lateral Raises (2 – 4kgs each)
5) Rope to Face Pull (8 – 10kgs)

The weights should be heavy enough for you to lift between 12 - 15 reps. If you can lift more than 15 reps, then you need to increase the weight. If you struggle to lift up to 12 reps, then the weight is too heavy for you, reduce it.

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This workout is based on HYPERTROPHY strength training. What is muscle hypertrophy? Muscle hypertrophy involves an increase in size of skeletal muscle cells (hence, weight gain). The goal of most hypertrophy exercises is progressive hypertrophy, ensuring each workout taxes the muscles more that previous through training manipulation.

What you need to consider and be aware of every time you are undergoing hypertrophy exercises is:

1) Time under tension which is how long each repetitions or sets takes.
2) Repetitions. Optimal reps range for hypertrophy is between 8 to 12 reps.
3) Tempo. How fast and slow you move the weight through the eccentric, concentric and isometric faces. For this, it's 3 - 1 - 1 tempo. 3 seconds eccentric, 1 second concentric and 1 second isometric.