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7分鐘TABATA燃脂練平衡 | Iris有氧老師 | World Gym中秋線上運動
避免中秋變「腫」病毒逆襲，中秋連假9/18-9/21晚上8點，我們陪大家一起爆擊連假脂肪
#燃脂Day3
今天的TABATA著重平衡訓練，跟著Iris老師動起來！
先準備一個捆好的瑜珈墊作為平衡訓練器材，
兩個Level，每個Level 5個動作 練習30秒 休息15秒
每個動作從初階到進階
1.Knee up → High Knee Run
2.後Lunge 扭轉 → Scissors
3.後抬臀前抬膝(平衡)
4.Squat下 雙手往上 → 加往上跳
5.踩斜後點扭轉 → 加速度/穩定
燃脂神器→TABATA高強度間歇訓練，讓你在短時間操肌，不僅有效燃脂，還能強心肺、練平衡、強肌力😉
Cùng tập để thay đổi ✅ - Nhóm tập Ryan Long Fitness đông vui quá 😍 😍 😍 - Giảm Mỡ Cho Tất Cả Mọi Người 🤗🤗🤗
***Chỉ cần tập 10 phút theo video này : https://youtu.be/Do-RoydhaZ8
Các bài tập trong video
00:00 Bắt đầu
00:20 Jumping Jack
01:00 Leg Raise Alternating
01:40 Squat
02:20 Plank Light
03:00 Lunge Step Front
03:40 Abs Crunch
04:20 High Knee Run
05:00 V-Up Clap Touch
#ryanlongfitness
10 Bài Bụng Tốt Nhất cho Nữ Tập Giảm Cân Tại Nhà
Tập Full 15 phút 30 ngày : https://youtu.be/kB12Zie3V0g
***Các bài tập trong video
00:00 Bắt đầu tập
00:20 Elbow touch knee LEFT
01:00 Elbow touch knee RIGHT
01:40 Abs Crunch Push To Up
02:20 Air Bicycle Crunch
03:00 Raise Hand touch Toe High
03:40 Leg Raise Open And Close
04:20 Raise Hand touch Toe Alternating
05:00 Leg Raise low alternating
05:40 V-Pause
06:20 Sit V Rotation
嗨大家好我是May～ 今天要帶來一套高強度的下肢燃脂訓練! 主要針對我們的下半身肌群，以及腿部的伸展。這套運動帶有跳躍、提高心率的動作、不需任何器材徒手即可完成 ！
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Today I’m showing you guys a 15min high intensity lower body workout
This workout mainly targets our lower body strength
There will be some jumping exercises in the middle to raise up your heart rate.
No equipment needed in this workout. Only using bodyweight.
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在開始今天的訓練之前，想跟大家推薦專為女性設計的健身app- Nuli app :
優美精緻的介面 有客製化的居家/健身房課表 可依個人狀態選擇初階/進階菜單
還有省時訓練以及每週挑戰 讓運動充滿動力來源！
在臉書社群中更有上千萬女性分享自己的運動旅程 彼此互相加油打氣 跟著我們一起加入 Nuli community 吧:) (加入享十四天免費試用) ▶http://join.nuli.app/may_youtube
Before starting the workout ,I’m introducing a great app , Nuli app, which is specially designed for women.This app has beautiful interface. Moreover, there are diverse home and gym workouts you can choose from. Even you are just a beginner or an intermediate/ advanced trainer, you can easily fine workout that suits you. come join us! download it here ▶http://join.nuli.app/may_youtube
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追蹤May Fit instagram ▶ https://www.instagram.com/may8572fit/
品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?list=PLol39BuP8rM_llhEej42eRX9SnogqW8yz
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15分鐘下肢燃脂高強度訓練(含伸展)
以下動作每個40秒休息20秒
High knee pause
Lateral squat jump
Alternative Squat walks
Lunge pauses high knee
Lunge pauses high knee
Split squat jump
Alternative side lunge
Alternative overhead squat
X cross jumps
Single leg deadlift hold (right)
Single leg deadlift hold (left)
Squat pauses starfish jump
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Music by Axl & Arth - Rather Not - https://thmatc.co/?l=2E0F2D46
Music by GoodNight the Satellite - Supernova - https://thmatc.co/?l=30FD9872
Music by Eric Reprid - Lil Uzi - https://thmatc.co/?l=D5D9787F
Music by Eric Reprid - Young - https://thmatc.co/?l=0504D90D
Music by Lavengro - Love Me - https://thmatc.co/?l=EA8204B0
Music by Cael Dadian - but i love you - https://thmatc.co/?l=EB943B1A
Music by Kevatta - azurea - https://thmatc.co/?l=9C0556BF
Music by Kevatta - what we had was real - https://thmatc.co/?l=9218C022
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Just me trying on all of my shoes from chunky sneakers, knee high boots to colorful heels, etc... This took me so long to film and edit but I'm so happy with how it turns out. Hope you all enjoy this video, I love uu ??
Follow me on Instagram: @Oanhdaqueen
0:00 Intro
1:46 Sneakers
3:27 Boots
6:47 squarespace
7:47 Platforms
9:31 Heels
12:03 Slippers
Business inquiries: Lehongoanh13@gmail.com.
#TABATA #一首歌時間瘦身！
这集简介
#4分钟核心锻炼！ #教你轻松练出马甲线！
这期多了一个美女教练的初级版示范（中位）
(#適合有一定基礎初學者或女生的版本)
大家可以邊看邊一起跟著做喔?
Tabata Workout Special for Beginner & Ladies?
Let's Do It!
1. Jumping Jacks
2. Criss cross crunches
3. High knee
4. Bent over twist
5. Squat jump
6. Mountain climbers
7. Butt kick
8. Plank jacks
#做TABATA間歇訓練時一定要注意的事
開始前，請必須做暖身運動和伸展操讓肌肉放鬆。
進行訓練時，最重要的就是時間，必須準確遵守運動20秒再休息10秒的原則，運動效果才會顯著，以這樣的方式進行8組動作，便能有像長時間運動般的燃脂效果。
就算只是勉強運動的人，只要在能力範圍裡用盡全力，也能達到效果。因此，建議間歇訓練要以「慢慢提高速度與次數」的方式來進行最好，在自己體力得以負荷的範圍內進行，比起勉強自己，量力而為才不會受傷。
還有，因為這是在最短時間內盡可能達到最大心跳速率的累人運動，若是容易罹患腦中風或是心臟麻痺的人，做這個運動很可能會發生危險。服用高血壓藥的患者，或是曾罹患腦中風或心臟麻痺者，在進行此訓練前，一定要先詢問醫生。
ZeROX教練們會作出更多簡單教學視頻
讓你更輕鬆瘦身！
關注我們?
FB page - https://www.facebook.com/ZEROX-FITNESS-COACH/
(Special guess)
Mars - https://www.facebook.com/Marsfitt/
Justin - https://www.facebook.com/lui.justin.1?fref=ts
Tif - https://www.facebook.com/profile.php?id=100001746253867
(Video credit)
Ken - https://www.facebook.com/KENJUN.KJ.IMAGE
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Final Countdown (Tabata) · Tabata Songs
Final Countdown (Tabata)
℗ 2020 Tabata Songs
Released on: 2020-02-02
Auto-generated by YouTube.
