忽然last day…😞
Calvin師傅,食tea見。
8/12
Pull up 10reps x 4
Cable lat pulldown 13reps x 4
Close grip lat pulldown 13reps x 4
Back extension w/25lbs 15reps x 4
Rear delt fly 15reps x 4
DB shoulder press 15/20/25/30 12reps x 4
Crunch machine 20reps x 3
Leg raise 20reps
同時也有7部Youtube影片,追蹤數超過39萬的網紅May Fit,也在其Youtube影片中提到,基本上我的臀腿菜單都安排得很free style 但都依循著某種模組(供各位參考) 先喚醒臀肌暖身,接著做最累的複合式大重量動作,中間穿插單邊訓練和機械式訓練,有力氣的話,做個10-15分鐘的間歇或核心=完整的腿日菜單!希望今天的影片對妳有所幫助! . 暖身 glute activation 6選3...
「back extension machine」的推薦目錄:
- 關於back extension machine 在 小肥 Facebook 的最讚貼文
- 關於back extension machine 在 麥克健身 Marky's Training Facebook 的最讚貼文
- 關於back extension machine 在 Eric Fan 范健文 Facebook 的精選貼文
- 關於back extension machine 在 May Fit Youtube 的最佳解答
- 關於back extension machine 在 SARIA CHEN Youtube 的精選貼文
- 關於back extension machine 在 Joanna Soh Official Youtube 的最佳解答
back extension machine 在 麥克健身 Marky's Training Facebook 的最讚貼文
今個暑假一家人去了巴里位於Nusa Dua的Grand Hyatt,酒店內健身室設備頗齊全。雖然並非最新款設備,但卻是用了life-fitness 最實用的Fit Series系列。
而當中最令麥克印象深刻的是有Olympic Barbell提供,場內的smith machine可以掛起barbell 去進行適當Squat 或 Press 訓練。
簡單介紹一下𥚃面儀器:
Smith Bar x 1
Cable pully machine x1
Lat pulldown/seated row combo x1
Leg extension/leg curl combo x1
Machine fly/reverse fly combo x1
Flat/incline/shoulder Press combo x 1
Hip abduction addiction combo x 1
Sit up/ back extension combo x 1
Roman chair x 1
Adjustable bench x 1
Decline bench x 1
Leg press (垃圾)
Small dumbbell 1kg-9kg
Large dumbell 30lbs-60lbs
Kettlebell
Medicine ball
Olympic barbell x 2
Treadmill x 2
Stationary bike x 2
Elliptical x 2
Stepper x 1
back extension machine 在 Eric Fan 范健文 Facebook 的精選貼文
DHS and FBI 近日(2018年12月3日) 提供左13點預防SamSam Ransomware Intelligence Portal 勒索軟件情報站 方法。 當中有多項關於RDP 既處理方法;包括唔好直接放出Internet, Brute Force Detection , Two Factors Authentication 等等!
1)Audit your network for systems that use RDP for remote communication. Disable the service if unneeded or install available patches. Users may need to work with their technology venders to confirm that patches will not affect system processes.
2)Verify that all cloud-based virtual machine instances with public IPs have no open RDP ports, especially port 3389, unless there is a valid business reason to keep open RDP ports. Place any system with an open RDP port behind a firewall and require users to use a virtual private network (VPN) to access that system.
3)Enable strong passwords and account lockout policies to defend against brute force attacks.
4)Where possible, apply two-factor authentication.
5)Regularly apply system and software updates.
6)Maintain a good back-up strategy.
7)Enable logging and ensure that logging mechanisms capture RDP logins. Keep logs for a minimum of 90 days and review them regularly to detect intrusion attempts.
8)When creating cloud-based virtual machines, adhere to the cloud provider’s best practices for remote access.
9)Ensure that third parties that require RDP access follow internal policies on remote access.
10)Minimize network exposure for all control system devices. Where possible, disable RDP on critical devices.
11)Regulate and limit external-to-internal RDP connections. When external access to internal resources is required, use secure methods such as VPNs. Of course, VPNs are only as secure as the connected devices.
12)Restrict users' ability (permissions) to install and run unwanted software applications.
13)Scan for and remove suspicious email attachments; ensure the scanned attachment is its "true file type" (i.e., the extension matches the file header).
14)Disable file and printer sharing services. If these services are required, use strong passwords or Active Directory authentication
back extension machine 在 May Fit Youtube 的最佳解答
基本上我的臀腿菜單都安排得很free style
但都依循著某種模組(供各位參考)
先喚醒臀肌暖身,接著做最累的複合式大重量動作,中間穿插單邊訓練和機械式訓練,有力氣的話,做個10-15分鐘的間歇或核心=完整的腿日菜單!希望今天的影片對妳有所幫助!
.
暖身 glute activation 6選3個動作
螃蟹走 crab walk 搖擺腿leg swing 深蹲 banded squat 小幅度深蹲 squat pulses 深蹲跳squat jump 臀橋glute Bridge
大重量 compound movements 4選2or3
深蹲 back squat 硬舉deadlift 臀推hip thrust 腿推leg press
單邊 unilateral training 4選2
槓鈴跨步蹲lunges 保加利亞跨步蹲Bulgarian split squat 單腳臀橋single leg bridge 單腳硬舉single leg deadlift
器材 machine movements 4選2
後勾腿 hamstring curl 超人屈伸back extension Cable踢腿 cable kick 開腿機hip abductors
間歇/核心 hiit/ ab workout 10-15min
Total=約1-1.5小時
.
翹臀圈來自Teamjoined 止滑耐用!折扣代碼may8572fit
https://www.teamjoined.com.tw/categories/hipband
我的IG:may8572fit https://www.instagram.com/may8572fit/?hl=zh-tw
follow 我的健身食譜 #mayfitbowl
我的增肌減脂食譜書購買連結:https://www.books.com.tw/products/0010801832
我的愛用女性系列蛋白粉diet plus https://www.myo-band.com.tw/product/diet-plus/
折扣代碼May10
back extension machine 在 SARIA CHEN Youtube 的精選貼文
New partner up workout video. What you need for this full body workout:
* Rowing machine,
* Gliding discs,
* Resistance band
* Resistance tube
* A Partner
🔹First video
Row for 5mins (hit at least 900m)
And the other person will do 5mins abs workout with gliding discs.
* Plank to bear
* Plank to pike
* Plank and just move your feet back and forth
(You can do it Hand plank or forearm plank)
🔹Second video
Row for 3mins(hit at least 600m)
The other person will do
•15 reps of Reverse Lunge(each side)
•15 reps of Side Lunge(each side)
🔹Third Video
Row for 1min( try to hit 300m)
The other person will do
* 1mins squats down walk side to side with resistance band on your thighs.
🔹Fourth video
Arms workout with resistance tube.
One person will be holding squats.
The other person will do
* 20 reps row (arms by your ribs cage)
* 20 reps row (arms up keep it parallel with the floor and bend to 90 degree)
* 20 reps of tricep extension (the other person will hold biceps curl with tube)
Do it 1-2 round.
新的影片來了。最近很愛划船機。
這一系列是使用划船機,運動滑盤,彈力帶跟彈力繩的雙人、好友運動影片。
🔹第一個影片
划船機5分鐘至少滑900M. 另一個人在旁邊用滑盤做五分鐘核心
* 平板式然後膝蓋彎往胸帶
* 平板式然後用核心的力量把軀幹往上抬
* 平板式然後只有腳前後動(可以撐平板式或肘撐平板式。)
然後交換。
🔹第二個影片
划船機3分鐘至少滑600M
另一個人在旁邊做三分鐘的滑盤運動
* 右腿15下reverse lunge,15side lunge
* 左腿15下reverse lunge, 15下side lunge。
然後交換。
🔹第三個影片
划船機1分鐘試著滑到300M。另一個人把彈力帶放在大腿,然後深蹲,左右來回走一分鐘。
然後交換。
🔹第四個影片
是使用彈力帶做手臂的運動。
第一個動作20下Row記得手臂要收緊靠近肋骨。
第二個動作一樣15下的Row不過這次手臂打開90度然後提高與地面平行。
第三個運動,20下的三頭肌往後延伸。記得手臂一樣要靠近身體肋骨。
做一次到兩次
有問題請發問喔💪🏾❤️
#FITBYSARIA#FITNESS#PARTNERUP#HOMEWORKOUT#WORKOUT
back extension machine 在 Joanna Soh Official Youtube 的最佳解答
Total Body Strength Training Gym Routine | Joanna Soh
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Watch More Gym Routine Workouts: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiZQl50HDKf0Bhj8FhKl7W_
Here's my total body strength training gym routine which targets all the major muscles, your legs, back, chest, shoulders, arms and core. Working on your entire body is key to build strength and to lose weight.
Do these exercises 2 - 3 times weekly. Don't forget to also fit in your HIIT and cardio workout.
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.
________________
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
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https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________
Sets: 3 - 4
Reps: 15 - 20
Rest: 30 - 60 secs in between sets.
Total Workout Time: 60 mins
Exercises:
1) Wide Smith Machine Squat
2) Walking Lunges
3) Lat Pulldown
4) Seated Cable Row
5) Dumbbell Fly
6) Low Cable Crossover
7) Tricep Dips
8) Full Extension
________________
MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
-
Beginner Fat Burning Morning Workout
https://youtu.be/1fDHrKRqy34
-
How to Lift Dumbbells to Lose Weight (Gym Training)
https://youtu.be/70GpsTPeNFs
-
Burn Back Fat & Bra Bulge (4 Exercises)
https://youtu.be/Cljf5O_3vIs
-
Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
https://youtu.be/hDLRNuezpZA
-
4-Week Toning Butt & Abs Challenge
https://youtu.be/5rReZm8uDM0
-
Gentle Morning Yoga Stretches to Feel Energized
https://youtu.be/Ib1e_eOFZRo
-
30-Minute HIIT Yoga for Slimmer Legs
https://youtu.be/MWpNoFdGh4Q
-
30-Minute Beginner HIIT Yoga for Stronger Core
https://youtu.be/FxJ3VWscT3I
-
Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm