【功能性训练06集】练出“会生活”的肌肉 ✨ 远离僵硬受伤|| 抗旋深蹲矫正体态||跪姿抗阻平倾||弹力带双摇跳

💡為什麼你的健身總受傷？
⚠️深層肌群無力 + 表層肌肉過度緊張
👉🏻這期「功能性訓練」專攻「運動服務於生活」理念
✅3大模塊科學組合：
1️⃣ 全身動態伸展 — 激活關節靈活度
2️⃣ 四大站點循環 — 下肢 + 上肢 + 核心 + 心肺🔥逐級進階
3️⃣ 深度拉伸放鬆 — 像做SPA一樣舒展全身筋膜

🎯跟練裝備：
▫️彈力帶*2（輕重各一）
▫️軟墊（核心訓練必備）
▫️進階可選壺鈴/啞鈴（非必須）

✨訓練亮點：
❶ 抗旋深蹲矯正體態｜告別塌腰/胸椎代償
❷ 動態划船強化肩胛｜解鎖挺拔背肌
❸ 跪姿抗阻平傾｜激活深層核心 + 拉伸大腿前側
❹ 彈力帶雙搖跳｜心肺暴汗燃脂💦

💡 Why Do You Always Get Injured While Working Out?
⚠️ Weak Deep Muscles + Overly Tense Superficial Muscles
👉🏻 This "Functional Training" Episode Focuses on the Concept of "Exercise Serving Life"
✅ 3 Scientific Modules:
1️⃣ Full-Body Dynamic Stretching — Activate Joint Mobility
2️⃣ 4-Station Circuit — Lower Body + Upper Body + Core + Cardio🔥 Progressive Challenges
3️⃣ Deep Stretching Relaxation — Unwind Fascia Like a SPA

🎯 Equipment Needed:
▫️ 2 Resistance Bands (Light & Heavy)
▫️ Soft Mat (Essential for Core Training)
▫️ Advanced Option: Kettlebell/Dumbbell (Optional)

✨ Key Highlights:
❶ Anti-Rotation Squats for Posture Correction｜Bye Lower Back Arching/Thoracic Compensation
❷ Dynamic Rowing to Strengthen Scapula｜Unlock an Upright Back
❸ Kneeling Anti-Resistance Lean｜Activate Deep Core + Stretch Quadriceps
❹ Double Unders with Resistance Bands｜Cardio Blast & Fat Burn💦