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

怎麼打造完美腹肌?這些訓練動作完美覆蓋不同的腹部肌群!

訓練動作概覽:

上腹肌
(Upper Abdominis)

- 卷腹 (crunches)
- 拉力器卷腹 (cable crunches)
- 健腹輪 (Abs wheel roll out)

下腹肌
(Lower Abdominis)

- 懸腿抬高 (Hanging Leg Raises)
- 反向捲腹(Reverse Crunch)
- 登山者-手踭撐地(Mountain Climbers)
- 仰臥直抬腿(Lying Leg Raises)
- 剪刀式踢腳(Scissors)

腹橫肌
(Transverse Abdominis)

- 平板支撐 (Plank)
- 真空收腹 (stomach Vacuum)
- 空心支撐 (Hollow body Hold)
- 單腳橋式(Glute Bridges)

腹斜肌
(Obliques)

- 仰臥肘到膝蓋(Elbow to knee Tuck)
- 俄羅斯旋體(Russian Twists)
- 斜腹側展(Side Bends)

前鋸肌 (serratus anterior)

- 肩胛俯臥撑(Scapular push-ups)
- 健腹輪 (Abs wheel roll out)
- 聳肩雙槓撐體(Dip Shrugs)
- 啞鈴曲臂上拉(Dumbbell Pullover)

如果覺得資訊有用或是有意義的話請追蹤我們IG喔! @mr_muscular2017

#增肌減脂 #增肌 #健身 #健美 #飲食控制 #肌肉 #健康 #健體 #深蹲 #腹肌 #重訓 #重量訓練 #肱二頭肌 #二頭肌 #運動 #增肌 #減脂

Arm Balancing Class - Day 4. Saturday class started an hour early yay. Bulih balik awal 🤭
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Thanks @ohhfaz for the documentation 🙂
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Today's session starts with Warm Up stretches.
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Set 1 x3
"I don't know" workout at the bar x10
"I don't know" workout at the box x10 (I love how @abigailphoebe
waited for me to do together, team work!)
Hollow Body Hold (30sec 🤔)
What is this superman pose x10 hold 5 counts.
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Set 2 x3
90 degrees hold walk 2 steps front 2 steps back x5
Bridge/Half Wheel (30sec ka ni?)
Handstand shoulder tap (alternate use box) x16 tap
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Set 3 x3
Handstand hold on wall 30 sec (alternate for noob like Massy is 90 degrees hold 1 leg up 😅 failll nanti aku deep stretch again)
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Practice handstand (alternate for Massy crow pose).
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Shoulder and chest opener.
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Cooldown sampai body crack, gila sedap, ringan terus badan aku.
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I hope I remembered this correctly. Every class is always fun 🙈 Slow progress is better than no progress. Sorry for all the palm prints 😅🤣.
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Till next class 💪🏼 💪🏼 💪🏼.
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📍 Kungfu Dojo, Sunny Garden, Kota Kinabalu, Sabah.
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#ambalancing #kungfudojosabah
#kkcity #roadtohandstand #armbalancingday4 #workout #stayactive #stayhealthy #practicetillperfect #kkgym #dreambig #handstand @ Kungfu Dojo

Bad ankles? No problem, as long as there’s a will i’ll find a way. That’s what Low Impact Total Body Workout are for...
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Do 2-5 Rounds, 1-2 min Rest between Rounds

1) Glute Bridge
2) Push Up
3) Prone Arm Circle
4) Squat Hamstring Stretch
5) Hollow Hold
6) Short Plank Leg Circle

Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
No Equipment Strength & Explosive Cardio (Burn & Build) | Joanna Soh
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This is an intermediate total body workout combination isometric and plyometric movements. It’s going to challenge and build your strength, power and endurance. Let’s bring out the athlete inside you!!

Duration: 28 minutes
Estimated Calories Burned: 220 - 300Cals

CIRCUIT 1 - Lower body
1) Squat | Squat Pulses
2) Reverse Lunge | Lunge Pulses (R)
3) Reverse Lunge | Lunge Pulses (L)
4) Criss Cross Squat | Wide Squat Pulses
5) Curtsy Lunge | Skaters

CIRCUIT 2 - Upper Body & Core
1) Push-up with Rotation | Push-up Hold
2) Mountain Climbers | High Plank Hold
3) Crab Toe Touch | Reverse Plank Hold
4) Plank Jacks | Plank Hold
5) Knee Tucks | Hollow Hold

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Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

________________
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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No Equipment Strength & Explosive Cardio (Burn & Build) | Joanna Soh

1 スーパーモタードで初となるVツインエンジンを独自に開発。そのポテンシャルはすでに海外のレースで多くの結果を残しています。７７゜Vエンジンはバランサーシャフトなしで単気筒エンジンよりも振動を抑えることが出来ます。また同様の排気量を持つ単気筒エンジンよりもコンパクト、軽量なエンジンはSXVのトータルバランスをひとつ上のレベルにします。すべてのエンジンカバーはマグネシウム製、バルブはチタン製と軽量化をさらに上のレベルまで引き上げました。クランクシャフトも軽量シングルピース。エンジン重量わずか３０Kgを達成しました。.


2 エンジンコンポーネント一つ一つも吟味された、最新鋭のものです。３８mmのスロットルボディー（５５０モデルは４０mm）、インジェクション、プログラマブルECU,　駆動伝達部分も最軽量のものを使用、今までない最新鋭スペック、コンパクト、かつ軽量の駆動部分を達成しました。


3 フレームはエンジンと共に開発され、フレームとエンジンが共にマシン剛性を高めます。中空スチールトラス構造にアルミ製サイドプレートが高い剛性とねじれ特性を生み出します。


4 アプリリアのお家芸、アルミ製スイングアーム。軽量はもちろん、高い剛性を持ちます。スーパーモタード特有のワイドタイヤの装着にも対応。6.5インチ幅のタイヤの装着が出来ます。その際にチェーンとの干渉を防ぐため、エンジンに延長ドライブシャフトを標準装備、フロントスプロケットを外側に動かすことでリアのスプロケットに合わせることができます。
1 I develop a V twin-engine becoming naive in スーパーモタード originally. The potential has already left many results in an overseas race. 77 ゜ V engines can hold vibration in check than the one-lunger without a balancer shaft. In addition, a compact, the lightweight engine do total of SXV of balancing in a level in the one than the one-lunger with similar displacement volume. All engine covers were made by magnesium and raised lightweighting to an upper level if the valve was made by titanium. Single peace lightweight as for the crankshaft. I achieved engine weight few 30kg. .


2 It is the latest thing that one one engine component was examined closely. A throttle body (550 models, 40mm) of 38mm, injection, the programmable ECU, drive transmission part achieved the few latest specifications, a compact and a lightweight drive part with the most lightweight thing so far.


3 The frame is developed with an engine, and a frame and an engine raise machine hardness together. A side plate made by aluminum is twisted with high hardness for hollow steel trass structure and brings about a characteristic.


4 A swing arm made by a specialty of the application rear, aluminum. Not to mention light weight, I have high hardness. I cope with the wearing of a wide tire peculiar to スーパーモタード. The wearing of the tire of the 6.5 inches width is possible. An extension drive shaft is supplied with it to an engine to prevent interference with the chain and can put it together to a sprocket of the rear on this occasion by moving a front sprocket outward.

五分鐘＋一張瑜珈墊，就能幫助自己完成雕塑馬甲線的目標！

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Top: Under Armour
Leggings: Nike
Shoes: Adidas

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動作介紹：
影片中每一組動作與休息的時間比例分別是 40秒/20秒

平板式開合跳 // plank with up down jumps
直腿上提// laying leg lifts with alternating kicks
平板式交互碰軸碰腿//plank cross body toe touch to spider crunch
進階版剪刀式//alternating leg lift
香蕉卷腹 //hollow hold

完成這組運動的方式有很多，可以做一個循環，或多做幾個循環，或是每組增加10秒鐘。進步，就在每一次全力以赴的努力中發生！

歡迎跟我們分享你們跟著做完影片動作的運動體驗 ＆
還想看到什麼樣的健康飲食/運動影片，留言告訴我們！

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特別感謝：
攝影與剪輯：小花
運動辣媽：小卉
https://www.facebook.com/huahueifamily/
場地提供：My Fitness幫妳顧小孩健身房
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“你的飲食選擇和運動計畫，是因為愛你的身體，而不是討厭自己它。” 享吃吧 JESSICA LIN



別忘了按讚並點下訂閱鈴鐺，追蹤我們每週三，六，日不斷更新的飲食與健康主題！

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