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LIVE #46 ⚡️ CIRCUIT FULL BODY STRENGTH / TẬP CƠ TOÀN THÂN THEO VÒNG ⚡️200 calories | BEGINNER
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【HIIT之延伸閱讀 VIIT HICT HVIT 綜合介紹】
【應該係咁耐而黎最長一篇文🤣】
呢排好友Page EP Fitness & Health 運動科學分享平台 講左何謂HIIT
同時 運動拉法 Movement Rapha 及 香港肌力與體能訓練 Hong Kong strength and conditioning ，都舉出其餘3種Training
鑒於有好多人都未明之下，我又手痕痕就盡量簡而精分別一下。
係開始之前先要說明 由於改變強度有多種方法 例如 重量、節奏、下數、心跳率等等
由於想精簡一D，所以唔會全部都引用
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1. ⬛️ VIIT (Variable Intensity Interval Training - 多變強度間歇訓練)
一個比較容易計劃及運行既training program
🔸主要能量系統: 有氧及無氧
因為強度係4種training之中可謂最低，
透過「強度多變」作出對常人或新手使用
🔔目的: 健康 - 其實可以適用於普通每日運動 加強肌力、心肺、拹調而設
⭕️ EXAMPLE
🔹A- Barbell Squat (3RM重量) 做3下，休息30s
然後以 (20RM重量) 去做10下，休息60s
目的係係能量系統復原之前，再以輕重量降低強度
下一組又做乎番高強度
OR
🔹B- Barbell Squat (5RM重量) 做5下，休息120s
同時於呢120s內進行一d更簡單/ 低強度既exercise
🔶簡單黎講可以分為
A- 動作與動作之間減低運動強度(重量) ，為左下一個動作可以高強度
B- 多休息時間 + 低強度動作以作休息
C- A+B 一齊使用
🔸VIIT 最重要係『多變』及較為容易根據當時人情況作出調整，並冇一個指定標準。
🔻常見教練說: OK呢組抖耐d/ 呢組我地做番輕d
咁樣大家係咪會容易d理解呢😂
———————-———————-———————
2. ⬛️ HVIT (High Volume Interval Training - 高量間歇訓練)
常見訓練如Tabata等等，適合運動進階及心肺功能較強既人士
🔸主要能量系統: 先無氧，後有氧
3種training當中使用者辛苦程度高，以多組、下數，隨住時間及疲勞做既下數/ 重量，會越來越少/較，休息時間亦擁有限制，『以最短時間做到最辛苦』
需要額外重量或某d bodyweight/ jumping exercise，唔會有Plank先🤪
🔔目的: 體能、心肺、燒脂訓練（不會以力量提升為主）
⭕️ EXAMPLE:
🔹A- 順序使用Bentover Row、Squat、Shoulder Press、Pull-up、Deadlift、Push-up、Tire Flip、Stone Lift、Sled Pull，動作時間 10-15s，下數8-10下，休息時間8-10s (因為Full Body都可以High Volume)
戓
🔹B- 全程同一個動作做10-15組都可以
隨著光陰飛逝，越後既動作可以設定為『輕重量』/『少時間』
🔹C- search Klokov/ 館長 Tabata自己睇下 (真正TABATA/ HVIT)
🔸廣義來說係『做多過抖』『越做越少同輕』
🔸 HVIT 比較需要『激勵』及『推動力』進行，所以建議有教練從旁鞭策及監督安全性，更適合一個會不斷挑戰自我又性格進取人士。
休息時間較少，導致較受傷機會上升，所以不建議經常性使用，還請大家注意一下。
🔻常見教練或自己說話: Come on! I/ You can do it! / 做喇! 冇得再抖! 快!
———————-———————-———————
3. ⬛️ HICT (High Intensity Circuit Training - 高強度循環訓練)
🔸主要能量系統: 有氧及無氧
亦比較容易進行，不用太多工具，視乎使用者fitness level，最重要有阻力訓練及低強度有氧一同混合，同時有全身肌肉參與訓練
🔔目的: 燒脂、心肺功能鍛練
⭕️ EXAMPLE:
🔹A- Wall Ball、Push-up、Jumping jacks、Walking Lunges、Battling Ropes、Kettlebell Swing，以6個動作分別進行60s，休息15s，假設做哂6個係10分鐘，做4組
🔸 以比例極少休息時間，動作時間較長達至心肺參與度高，同時肌肉休息不足的情況下希望達成燒脂效果，最重要係『循環』
另外，運動誘因亦會更大，因為高趣味性及變化多端，多用於Group Training之中。
🔸 與HVIT常被誤會為一樣，首先HICT需要有『循環』及於動作層面上亦無需要太高技巧性或不一定使用額外重量。
不用隨住時間及肌肉疲勞而降低動作時間。
不用執著於High Volume。
🔻教練常說: 仲有2個circuit呀! / 好! 都係做30秒! 盡做, Next!
———————-———————-———————
🔵🔵🔵總結:
每個人既強度標準都不同，所以我今次以訓練模式中既特點去令大家容易d介定自己做緊咩。
因為可能一個人做HVIT，對d體能強者黎講只係普通訓練，所以用模式去比較，大家應該更易明白。
上述3種方法於研究界及健身界應用地方不同
所以不算是教學文章，於兩者之中取得平衡後作出參考。
如各位有補充，不妨一同討論😆
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參考資料:
https://blog.nasm.org/spor…/hiit-hvit-viit-know-differences/
(NASM, Fabio Comana)
有興趣深入了解或 想知多d能量系統既工作
就必需要睇下
💛💛 非常感謝 Eric Poon 及 Jacky Tam 為此文章分享作出建議🙌🏻🙏🏻
#諗唔到第一張圖點用好hea
#唔好做個類幾分鐘DLGHT就得了
#想了解深d要自己睇多d了
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35-Minute Total Body Strength Training with Dumbbells | Joanna Soh
In order to get stronger, lean up and lose weight, you have to lift weights! Strength training will NOT make you bulky, but rather it will help to increase your metabolism, making your body burn fat more efficiently and to give you that toned and sculpted look. I perform strength training at least 3 - 4 times weekly and you should too.
This workout is a total body strength training using a pair of medium weight dumbbells, between 4 - 5kgs each. If you can lift heavier, then do choose a heavier pair of dumbbells to challenge your muscles. The technique used in this workout is called SUPERSET, that means we will be doing 2 exercises back to back with minimal rest in between. We'll be targeting your legs, butt, arms, chest, back and also abs! This workout is mainly low impact, with a short cardio blaster at the end of each circuit to drive your heart rate up. Only 35 minutes, but you'll be getting a solid full body workout!
Circuit: 6 rounds, repeat each round twice.
Sequence: 40 secs Work - 20 secs Rest
Duration: 35 minutes
SUPERSET 1
1) Goblet Squat
2) Curtsy Lunge
Cardio: Squat Jump
SUPERSET 2
1) Hammer Curl to Shoulder Press
2) L Raises
Cardio: Punches
SUPERSET 3
1) Glute Bridge
2) Kneeling Hip Thruster
Cardio: In-Out Squat
SUPERSET 4
1) Push-ups with Shoulder Tap
2) Bridge Pullover
Cardio: Lateral Shoot Through
SUPERSET 5
1) Renegade Row
2) Superman Squeeze
Cardio: Skaters
SUPERSET 6
1) Full Crunches
2) Plank Arm Raise
Cardio: Mountain Climbers
________________
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.
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35-Minute Total Body Strength Training with Dumbbells | Joanna Soh
In this 35 minute full body body weight home workout you don't need any equipment, just show up with a mat, and Ill guide you through this 35 minute full body toning workout heres going to be 10 exercises, its cardio and strength training combined together you will definitely get a good sweat.
Here are the exercises we are going to do.
1: Jumping Jack X 50 Reps
2: Squat Twist Elbow to Knee X 50 Reps
3: Reverse Lunge X 40 Reps
4: Side Lunge (20 Each Side) X 40 Reps
5: Fire Hydrant (20 Each Side) X 40 Reps
6: Tricep Elbow Tap X 30 Reps
7: Modify Side Plank With Torso Twist X 20 Reps
8: Arm & Leg Extend To Crunch X 20 Reps
9: Planking Feet Tap Side X 20 Reps
10: Advanced Superman X 10 Reps
HAVE A GOOD WORKOUT!
Saria Chen is a fitness and lifestyle channel, focused on toning your body with quick, easy and fun pilates inspired bootcamp style at home workouts. Follow along as I upload new workouts every week, focusing on butt workouts, at home workouts, easy workouts, arm workouts, core workouts, toning workouts and leg workouts. Have a specific area you want to focus on, let me know and I will make a video for it.
這個35分鐘的徒手訓練總共會有10個動作。在這10個動作中會完整的運動到你全身的肌肉。
你不需要任何器材只需要一張墊子。
以下是這影片中的10個動作
1: 開合跳50下
2: 深蹲手肘碰膝蓋50下
3: 後弓步蹲40下
4: 側面下蹲40下（一邊20下）
5: 消防栓式40下（一邊20下）
6: 三頭肌手肘點地30下
7: 簡易側邊棒式加上側腹肌捲腹20下
8: 手臂跟腿往外延伸在捲腹20下
9: 肘撐平板式加上腳輪流往外側點20下
10: 花式超人式10下
祝大家運動愉快！
Welcome to ‘7 DAYS MCO BOOT CAMP WORKOUT CHALLENGE’
It’s been a very difficult time for the world during this COVID-19 pandemic, especially for some countries which are still under lockdown, like my home, Malaysia. I’m dedicating this workout programme for the people back in MYS and other countries that happens to be under home quarantine.
This programme is designed to be Beginner and Family friendly, a progression that gets more challenging throughout these 7 Days. No Equipment required, just YOU, a little bit of space and the will to push through this 7 Day Boot Camp! Let’s all Live Healthier, Stronger and Fitter! ?
I’ll be posting a new video everyday between 1 - 7 May 2020 for this MCO Boot Camp, and a new video on my channel every other Saturday.
All videos are Follow Along type, so just tune in and I’ll be doing the workout with you!
DAY 3 - STRENGTH
PYRAMID Workout
Repetitions for each Circuit:
2 → 4 → 6 → 8 → 10 → 8 → 6 → 4 → 2
Circuit includes:
1️⃣Push Ups
2️⃣Squats
3️⃣Slow Mountain Climbers
4️⃣Crunches
5️⃣Glute Bridges
#BootCamp #FullBody #Strength #NoEquipment #TrainWithWT
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Music by NoCopyrightsSounds
Track -
AXEN & HYLO - Habits ft AKACIA [NCS Release]
https://www.youtube.com/watch?v=bAvs6l6Ikr8
Jim Yosef & Sara Skinner - Wildfire [NCS Release]
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