關於 how to lift weights ，我們在網路上蒐集到這些相關的討論、資訊與評價

ในวันที่ 12/12 ทาง Cerberus Strength Thailand จะมีการแข่งขัน Strongman และ แข่ง Deadlift ใครสนใจสามารถเข้าไปดูในลิ้งค์นี้ได้เลยครับ!!

Have you ever wanted to try a strongman event ?

Our team strongman event is a beginner friendly event that involves a lifting workshop with some of our sponsored athletes so you can try, test and learn how to lift monster dumbbells, logs, atlas stones, sandbags and how to deadlift cars !!!!

Register for our beginner friendly strongman event,

https://forms.gle/8NbFfJvFyAB6WrSB7

Event Schedule –

12pm –

Random selection of teams – Our sponsored athletes will captain the team and be there to guide, support and teach you during the day

First event – Sandbag carry

1pm – Learn to safely lift and carry sandbags with our athletes

1:30pm – Lets compete

Weights start at 30kg

Second event – Atlas stones

2pm – learn to safely lift atlas stones

2:30pm – Atlas stones event.

Weights start at 34kg

Third event – Overhead medley

3pm – learn to safety lift monster dumbbells, 10 inch and 12 inch logs

3:30pm – monster dumbbell and log overhead event

Weights start at 25kg (monster DB) 32kg (10 inch log)

Fourth event – Max rep in 1 minute car deadlift

4pm – lean to safely perform deadlifts and car deadlifts

4:30- car deadlift event

Cars – Honda Jazz or Nissan Navara

< G I V E A W A Y >

I love challenging myself and testing my limits, both mentally and physically.

When it comes to fitness, I’ve done every type of cardio routine you can think of, always shying away from doing weights, fearful of notions like weights will make a gal bulky!

Now I know that telling a woman not to ‘lift’ is as outdated as telling a woman not to read or study!

Never have I felt more confident than when lifting something heavy!

Combine this with a sound nutrition plan (and the fact that women have much lower testosterone than men) and I’m enjoying losing fat, getting smaller and leaner, while getting stronger and fitter!

All I need are my training gloves, my Urbanista London true wireless earphones and some tunes to get my blood pumping!

Outstanding audio performance combined with active noise cancellation means I can really get into the Flow and focus on the moment, while IPX4 water resistance means I don’t need to worry about working up a sweat!

They’re the best gym buddy you could ask for and here’s a chance for you to win your own pair! Whee!

@urbanistalifesg would love to give a brand new Urbanista London (White Pearl) (pictured here) to one very lucky belle or beau.

Here's how you can win,

1. Follow @UrbanistaLifeSG and @ilovebunnynet on Instagram

2. Share the love by tagging your friends (1 friend per tag). The more friends you tag, the higher chances of winning!

Bonus step! Repost this on your Insta-stories and tag @UrbanistaLifeSG and @ilovebunnynet for an extra chance to win!

Yup! It's that easy!

Contest is open to residents of Singapore only and it ends Friday, 25 September 2020 at 2359.

One lucky winner will be selected.

Don’t wait! Your audio ecstasy is a comment away.

Bonne chance, my darlings!

Psst! These covetable Urbanista products are now available at http://www.jimnrich.com/

Quote to enjoy 10% off all regular-priced Urbanista products storewide. The code is valid till 2 October 2020.

Now if you'll excuse me, I believe I have a gym playlist to create.

#urbanista #urbanistalifesg #urbanistalife

你是「不能」還是「你不值得」？

「Vita 我很佩服你，但我做不到😭」
這是我最常收到的留言或私訊！
⁣
哈哈，大家是不是誤會了什麼？我不是出娘胎就會重訓的，就連舉重或世界級的健美冠軍們，也沒有人是啊！😅 大家的起跑點都是一樣的！⁣
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年初開始重訓時，其實很多動作我連看都沒有看過。印象最深的是，看到一位女孩坐在地上鼠蹊部放了一個很大的槓片 （２０公斤），開始做臀推。⁣
⁣
我也有樣學樣，放了一個小小的５公斤槓片開始推。干～什麼鬼啊！怎麼可以這麼酸！ 當時的我做個幾下就覺得想死！⁣
⁣
幾個月過去了，我還是活得好好的，而且推起50幾公斤已是家常便飯，甚至每組做完不休息，用強度最高翹臀圈再來個30下蚌式！

心想，要不是因為病毒居家隔離期間，我有三個月無法上健身房做大重訓訓練，我一定還能更進步的！⁣
⁣
⁣
最後想說的是，健身之路是一輩子的，而不是只是幾個禮拜、幾個月，或直到你降下幾趴體脂為止。⁣
⁣
你必須用愛、理解與耐心，來對待你的身體，你的美好的體態一定會漸漸回來的。⁣
⁣
因為，你能、你也值得❤️
⁣
⁣The question you should be asking yourself should be You CAN’T or you WON’T? ⁣

Quite often I received the comments saying “ I admire what you have achieved in fitness but I can’t do it😞 ⁣
⁣
Hey, no one was born to know how to lift any weights or knowing how to do burpees? 😅
⁣
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When I started my strength training at the beginning of the year, I actually was struggled to do even 5kg of glute bridge!

And just 5 months of weight training, I am can lift 50+ kg super-setting with 30 rep. of glute band clam exercise. ⁣
⁣
Training your body with love, understanding and patience and in return, you are going to 𝐫𝐞𝐮𝐧𝐢𝐭𝐞 a beautiful you and most important, a 𝐒𝐓𝐑𝐎𝐍𝐆 you! ⁣

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#我運動我驕傲 #阻力訓練 #重訓人生 #重訓女子 #重訓女孩 #女子舉重
#增肌減脂 #女子力 #女生重訓 #女子重訓
#fitwomenover40
#fitchicksaustralia #fitgal #fitgals #fitat40 #fitasianbabe #減脂增肌 #brisbanefitnessblogger #運動女孩 #fitbody #減肥 #瘦身減肥
#筋トレ女子 #筋トレだいすき #我愛重訓 #重訓魂 #fitnessaddict #workoutgirl #workoutgirls

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Watch More Videos Here:
Is Your DNA Keeping You From Getting Your "Perfect Body”?: https://youtu.be/ww9lD9EoRH8
How to Choose the Right Diet for Your Body Type: https://youtu.be/ipYBqzAfmyY

Cardio? Weight Lifting? HIIT? Which is More Effective to Lose Weight & Tone Up? | Joanna Soh

You want to lose weight and increase your lean muscle mass to appear more toned and sculpted. The question I often get asked is, what type of training should you be doing?! Cardio, strength or HIIT? Watch this video as I shared with you the different muscular abilities - strength, endurance and power, and how you will be able to optimise the training method that suits your body and get the very best out of your workouts! SHARE this information and video!

________________
Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

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.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________

Cardio? Weight Lifting? HIIT? Which is More Effective to Lose Weight & Tone Up? | Joanna Soh

Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

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

35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

In order to get stronger, lean up and lose weight, you have to lift weights! Strength training will NOT make you bulky, but rather it will help to increase your metabolism, making your body burn fat more efficiently and to give you that toned and sculpted look. I perform strength training at least 3 - 4 times weekly and you should too.

This workout is a total body strength training using a pair of medium weight dumbbells, between 4 - 5kgs each. If you can lift heavier, then do choose a heavier pair of dumbbells to challenge your muscles. The technique used in this workout is called SUPERSET, that means we will be doing 2 exercises back to back with minimal rest in between. We'll be targeting your legs, butt, arms, chest, back and also abs! This workout is mainly low impact, with a short cardio blaster at the end of each circuit to drive your heart rate up. Only 35 minutes, but you'll be getting a solid full body workout!

Circuit: 6 rounds, repeat each round twice.
Sequence: 40 secs Work - 20 secs Rest
Duration: 35 minutes

SUPERSET 1
1) Goblet Squat
2) Curtsy Lunge
Cardio: Squat Jump

SUPERSET 2
1) Hammer Curl to Shoulder Press
2) L Raises
Cardio: Punches

SUPERSET 3
1) Glute Bridge
2) Kneeling Hip Thruster
Cardio: In-Out Squat

SUPERSET 4
1) Push-ups with Shoulder Tap
2) Bridge Pullover
Cardio: Lateral Shoot Through

SUPERSET 5
1) Renegade Row
2) Superman Squeeze
Cardio: Skaters

SUPERSET 6
1) Full Crunches
2) Plank Arm Raise
Cardio: Mountain Climbers

________________

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.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

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

________________

Get Strong! No Weights Strength Training at Home | Joanna Soh

No equipment! Using just your bodyweight we are going to strengthen and tone your lower body, upper body and ab muscles, as well as get your heart rate up. This workout is designed for beginners consisting of fundamental movements to have a strong foundation to build upon. Movements are low impact and a steady pace. If you are not a beginner, you can still do this workout and add volume by using weights or increase the intensity by working at a quicker pace.

Interval: 45 secs Work - 15 secs Rest.
Circuit: Repeat each circuit twice.
Duration: 30 minutes
Estimated Calories Burned: 220 - 300 Calories

Exercises:
LOWER BODY
1) Alternate Heel Lift Wide Squat
2) Curtsy Lunge to Side Leg Raise
3) Reverse Lunge to Cross Crunch

UPPER BODY
1) Up-Down Plank with Arm Raise
2) Wide to Narrow Push-Ups
3) Superman to Back Squeeze

CORE
1) Plank Keep Taps
2) Spiderman to Cross Plank
3) Knee to V Tucks

________________
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.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
Get Strong! No Weights Strength Training at Home | Joanna Soh