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Tổng hợp 12 bài 😭 😰 MÔNG HOÀN HẢO tại nhà không dụng cụ nhưng vẫn đốt calo trên 500 với 25 phút tập liên tục😎 😎
https://youtu.be/NJZ7lmeMQ10
****Các bài tập trong video
00:00 Bắt đầu
00:20 Lunge Back LEFT
00:50 Jump Hand Up and Down
01:30 Lunge Back RIGHT
02:10 JumpRaise Hand Lateral
02:50 Squat
03:30 Squat Jump Light
04:10 Lunge LEFT
04:50 High Knee Run
05:30 Lunge RIGHT
06:10 Long Jump and Back
06:50 Squat Open
07:30 Squat to Jumping Jack
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
"屠夫 Aiyad 格外鎮定，與門外那群按捺不住好奇頻頻往裡邊窺探的羊群竟有十分相似的神韻 —— 兩者臉上都沒有表情。他在轉角靜靜等著不發一語，只透過眼神同助手們發號施令，Aiyad 右手緊緊反握著血漬仍不斷從掌心滲出的刀柄，隨即伸出左臂將迎面而來的羊頸往自身腰間拉近，再順勢將鋒利的刀尖往發了狂似仍死命掙扎的羊兒下巴內側給刺將進去，同時透過手腕的巧勁由下往上抽起，如同熟諳路況的資深司機切換排檔那般遊刃有餘。只見才被剖斷的喉頸，像是水龍頭故障完全無法關閉，湍急地奔湧出暗紅色、仍冒有霧氣的溫熱血液，正隨著成排不斷劇烈抽蓄的軀體，以那驚悚的節奏猛然向四周噴濺而去。Aiyad 不時得將刺穿喉頭的動作暫停，使勁地將刀尖磨得更鋒利，接著再一個箭步、俯身將顛倒的羊頭俐落地給截去，角落那台早已堆滿的手推車上，羊頭與那茫然的神情、未能及時闔上的眼睛正囤積成一座帶著羊角的丘陵。"
"Aiyad was remarkably composed, his face bore a similar charm to the flock of sheep, the latter of which could not suppress their curiosity to peek inside. Yet, neither the butcher nor the sheep bore any expression on their visages. Without uttering a sound, he waited quietly at the corner and signaled to his assistants with mere glances. His right hand held the knife tightly in a reverse grip as blood dripped from his palm. His left arm reached out to jerk the oncoming sheep’s neck close before he thrust the fine tip of the knife into the soft under chin as the animal flailed for its life. With a flick of his wrist, he pulled upwards sharply with the deft movements of a seasoned driver who knew the roads like the back of his hand as he changed gears. A malfunctioning faucet, the severed neck was unstaunchable; warm blood gushed out, burgundy and still emanating a light steam, spraying all around in its terrible rhythm from the rows of convulsing bodies. Every so often, Aiyad would pause the throat-slitting to furiously sharpen his blade. With a lunge, he leaned forward towards the upside-down sheep to chop off its head in one swift move. A handcart sat in the corner of the area, long overflowing with sheep heads and the many blank stares that could not shut in time, altogether piled high into a horned hill..."
【Shepherds and the Slaughterhouse】
Simon Chang Solo Exhibition / 張 雍 個展
15/10/2020 - 30/10/2020
Galerija Fotografija, Ljubljana, Slovenia
Sponsored by the National Culture and Arts Foundation of Taiwan.
本展覽獲國家文化藝術基金會國際文化交流補助
#galerijafotografija
#kurdistan
#duhok
#kurds
#iraq
#張雍
#牧羊人與屠宰場
#國藝會
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 GoodNight the Satellite - Supernova - https://thmatc.co/?l=30FD9872
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嗨大家好，歡迎來到我的yt channel!
這次帶來的是居家40分鐘阻力啞鈴臀腿訓練，含暖身以及伸展
強度比較適合中階 / 進階者，你會需要一條翹臀圈 以及 啞鈴 (兩支/一支都可以)
想要在家打造蜜桃臀的人，跟我一起練起來吧:)
Hello everyone, welcome to my yt channel
Today I'm showing you guys a 40 min banded DB booty workout, including warm-ups and stretching. This set is designed for intermediate/ advanced lifters.
You will need a resistance band and dumbbell. (2 or 1 dumbbell is either fine)
If you want to build a strong booty at home. Let's train with May!
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正式組動作(共四個部分，每個部分X2次)
There are 4 sections. each sections do for 2 rounds.
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啞鈴阻力深蹲 Dumbbell banded squat
前後腳單腳硬舉(右)B-stance single deadlift (right)
前後腳單腳硬舉(左)B-stance single deadlift (left)
坐姿開腿Seated abduction
前傾坐姿開腿Lean forward seated abduction
分腿蹲(右) Lunge (right)
後跨步蹲(右)Reverse lunge (right)
分腿蹲(左)Lunge (left)
後跨步蹲(左)reverse lunge (left)
啞鈴硬舉深蹲變化型DB deadlift into squat
窄站啞鈴深蹲停頓 Narrow stance squat pulses
啞鈴螃蟹走 Db crab walk
啞鈴深蹲停留 Banded squat hold
髖主導硬舉Banded hip dominant Deadlift
阻力恰恰(右)Banded cha cha (right)
阻力恰恰(左)Banded cha cha (left)
負重阻力臀橋 Weighted banded Glute bridge
負重阻力臀橋停留 Banded Glute bridge hold abduction
阻力單腳硬舉 (右)Banded Single leg thrust
阻力單腳硬舉 (左)Banded Single leg thrust
驢子踢腿 (右)Donkey kick (right)
小狗抬腳(右)Fire hydrant (right)
驢子踢腿 (左)Donkey kick (left)
小狗抬腳(左)Fire hydrant (left)
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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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Music by Chandler Juliet - This Ain't It (bitchdon'tbotherme) - https://thmatc.co/?l=B025161C
Music by Darrin Jones - Soulja - https://thmatc.co/?l=956CD9D0
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Music by MYSM - Dreams - https://thmatc.co/?l=FF9196AB
Music by Mr. Chase - Pulse - https://thmatc.co/?l=CC38B20C
無需器材的30分鐘全身性訓練，適合不想太累又想練全身的你/妳。
30個動作，每個動作40秒，中間休息20秒。
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May Fit instagram ▶ https://www.instagram.com/may8572fit/
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多跟著做的May Fit居家訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
✔️May力體態系統化居家進階課表&八週翹臀養成計畫 下載女力健身App(七天免費試用) https://com.nuli.app/may
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✔️第二本(家常中式口味)May力體態：增肌減脂全攻略：健身一碗料理╳燃脂徒手運動 https://www.books.com.tw/products/0010836641?sloc=main
Lower Body:
Squat twist
Slow sumos
Squat pulses
Lunge with knee drive (right)
Lunge with knee drive (left)
Reverse lunge pulses
Alternative Skater touch
Lunge and curtsy (right)
Lunge and curtsy (left)
Hip thrust on toes
Hip thrust on toes hold
Single leg thrust with 3 secs hold (right)
Single leg thrust with 3 secs hold (left)
1 & 1/2 frog pump
Reverse hyper
Reverse hyper abduction
Upper Body and Core :
Crawl into shoulder taps
Plank high twist
Plank head touch
Spider plank
Y extensions
Back hold
Hand release knee down push up
Diamond ½ hold push up
Leg raises circle
Flutter kick
Single leg crunch
Single leg crunch
Alternative crunch
Full body sit ups
Bra: under armour
Bottom: AMME
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Music by Axl & Arth - Rather Not - https://thmatc.co/?l=E50CA570
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Music by Fiji Blue - Space Makes Me Sad - https://thmatc.co/?l=5C0D986D
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... “This got me today ☠️ SUPERSET that will have the peach and legs crying 1️⃣ 15 left lunge, squat, right lunge & repeat | GET DEEP | add…” ... ... <看更多>
lunge left and right 在 By MAX Ottawa | Facebook 的推薦與評價
Lunge x 20 (10 right / 10left) Lateral Squat x 20 (10 right / 10 left ) Reverse Lunges x 20 (10 right / 10 left ) Skater Squat x 20 (10 right / 10 left )... ... <看更多>