30分鐘全身訓練│無須器材、無跳躍(膝蓋友善)│跟著做，全身肌群一次練到位💪│30 MINUTES FULL BODY WORKOUT (no equipment, no jumping)
Автор: Patrick Fit
Загружено: 2021-06-07
Просмотров: 125161
嗨！我是Patrick。跟我著一起30分鐘的高強度肌力訓練！不需要任何器材，無跳躍動作。20個動作，掌握腿、臀、手臂、核心。在家也能練出好體態🔥🔥
Hi, I'm Patrick. Looking for no equipment workout? Please follow me with this 30 minutes full body workout video with no equipment needed. 20 variations that include legs, hips, arms, and core.
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更多關於我都在我的IG：www.instagram.com/pet713713/
My Instagram：www.instagram.com/pet713713/
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＜動作整理＞
1. 深蹲
2. 左右深蹲
3. 側腿蹲(左)
4. 側腿蹲(右)
5. 弓箭步蹲(左)
6. 弓箭步蹲(右)
7. 單腿橋式(左)
8. 單腿橋式(右)
9. 伏地挺身 (平身)
10. 伏地挺身 (斜)
11. 趴式擴背夾
12. 超人式
13. 登山式
14. 棒式(左)
15. 棒式(右)
16. 摸膝式
17. 抬腿式
18. 坐姿旋轉
19. 坐姿內收
20. 棒式
＜Motions＞
1. Squat
2. Side Squat
3. Single leg squat (left)
4. Single leg squat (right)
5. Front squat (left)
6. Front squat (right)
7. Leg lunge (left)
8. Leg lunge (right)
9. Push up
10. Pike up
11. Lying pull up
12. Superman
13. Mountain Climbers
14. Side plank (left)
15. Side plank (right)
16. Knee reach
17. Leg raise
18. Seared twist
19. Seated crunch
20. Plank
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#好家在我在家 #居家訓練 #30分鐘 #全身訓練 #肌力訓練 #無器材 #無跳躍 #燃脂 #athomeworkout #30minutes #fullbody #noequipment #fatburn
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