關於 push up for upper chest ，我們在網路上蒐集到這些相關的討論、資訊與評價

Day 21 #burpeeswithOalchallenge #50burpeesfor30dayschallenge #oalworkoutsquad

Last 4 min plus of the video is a FOLLOW ALONG OAL WARM UP. It’s good to do these warm up before your burpees.

I was doing more research about the variations of burpees. Then I shared with my workout buddy @gojojojojogoh . So we encouraged each other why not give it a try. It’s my first attempt. I chose Push Up burpees (no chest to ground), and single leg push up burpees.

10 x push up burpees
10 x single leg burpees (alternating 2 reps each legs)
9 x burpees tuck jumps (doing better than yesterday, by crunching harder on my core to tuck the legs up instead of lower the upper body)
21 x chest-to-ground burpees

I’m very very very happy. That I managed to breakthrough myself again today. I still remember before last MCO, my 25 days 25 push up challenge, I seriously couldn’t do any full push up at all. Not even one time. When I lower my body, I could hold it real Low, but just couldn’t push up. 3 years of training, couldn’t find an answer, while many of my friends could do it I couldn’t. Super pekchek. The trainers kept telling me it’s the core and whole body activation technique not my arms, I kept saying it was my arms! Even frustrated with some of my friends cos no one could teach me! Lololol 😅

After the #25pushupsfor25days challenge nominated by @sleumas , again I did lots of research, and this brother guided me after seeing my push up videos, in 25 days, I managed to do 25 full push ups. Thank you Samuel!

So challenges like this really push me to achieve a lot of my personal goal. It might not mean anything to many others, but it means so so much to me.

Challenge takes time to conquer and overcome. I urge everyone who are in this #burpeeswithoalchallenge , do write to me, post and tag me if you wish, about your journey and achievement by the end of 30 days. I would love to read them. Share your joy with me. For I care 💛

#oalworkout #oalfitnessjourney #oalworkoutsquad #fitness #burpees #homeworkout #fitspo #getfit #thesweatlife #burpeesdoeskill #highintensity

《齊齊跟我 WORK FROM HOME！》#WFH 阻力帶（上肢訓練） Elastic Band For Upper Limbs

https://youtu.be/p74f6xBr6K0

一條極方便携帶的阻力帶，有著無限嘅訓練可能性！只要調節適合的長度，拉力更可以做到啞鈴負重嘅效果添！今集我教你用阻力帶做一啲上肢嘅動作！

地點：只需要一個身位嘅空間，廁所都得🚾

阻力帶訓練（上肢）：（因應個別能力調節長度）
1️⃣ 雙手舉高，打橫張開，直到上背
2️⃣ 雙手舉高，打橫張開，直到胸前
3️⃣ 手肘向上提起
4️⃣ 雙手呈大字形張開伸展
5️⃣ 二頭彎舉（姆指向自己）
6️⃣ 二頭彎舉（掌心向自己）
7️⃣ 加強版二頭彎舉
8️⃣ 划船（收拳動作）
9️⃣ 膊頭成水平後拉
🔟 加強版後拉
1️⃣1️⃣ 單手飛鳥
1️⃣2️⃣ 雙手飛鳥
1️⃣3️⃣ 單手硬舉
1️⃣4️⃣ 單手抓舉
‼️3️⃣至1️⃣4️⃣動作需以雙腳固定阻力帶
以上動作可做8至10次，重覆2至3組。

🥋完成訓練後，可將阻力帶穿在姆指，練習空手道直拳動作👊🏻

———————————————
Elastic band training (upper limb): (please adjust the length according to individual ability)
1️⃣ Hands up and pull horizontally until the band reach your upper back
2️⃣ Hands up and pull horizontally until the band reach your chest
3️⃣ Raise your elbow upwards
4️⃣ Open and stretch both hands to 45 degree
5️⃣ Biceps Curl with thumb point to yourself
6️⃣ Biceps Curl with both palms facing yourself
7️⃣ Enhanced version of Biceps Curl
8️⃣ Row (retracting fist action)
9️⃣ Pull with shoulders level
🔟 Enhanced version of Pull
1️⃣1️⃣ Single-hand Fly
1️⃣2️⃣ Both hands Fly
1️⃣3️⃣ Single-hand Push Press
1️⃣4️⃣ Single-hand Clean & Press
‼️3️⃣to1️⃣4️⃣ Please use your feet to fix the band.
The above actions can be done 8-10 times, repeating 2-3 sets.

🥋After completing the exercises, you can put the resistance band on the thumb to practice karate straight punches👊🏻

#WFH
#WorkFromHome
#WorkFromHomeLife
#空手道 #Karate
#體能訓練 #fitness
#ElasticBand #ResistanceBand #Shoulder #Biceps #Triceps
#香港 #鄭子文
#HongKong #ChengTszManChris

Circuit training that trains the Upper Chest, Biceps, and Side Delts 🔥

- Decline Push Up x 10
- Single Arm Curls x 10 (left/right)
- Single Arm Lateral Raise x 10 (left/right)

= 1 round

Rest 1 minute. Aim for 5-10 rounds!

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10-DAY UPPER BODY CHALLENGE
DAY 1 - 35 min
15 min Slim Flabby Arm (No Push Up) https://youtu.be/rdSQlrNbgx4
(Optional) 10 min Slim Back & Burn Bra Bulge https://youtu.be/a_DDNMKNkYI
(Optional) 10 min Chest Lift https://youtu.be/cb_rjST7Vw0

DAY 2 - 30 min
15 min Slim Flabby Arm (No Push Up) https://youtu.be/rdSQlrNbgx4
(Optional) 15 min Arms, Back & Chest https://youtu.be/4JnkcAUq4Ss

DAY 3 - 25 min
10 min 90-Degree Shoulder Stretch https://youtu.be/djWz9xQmiWw
(Optional) 15 min 30 Best Arm Exercises https://youtu.be/gSwn6tHNetk

DAY 4 - 30 min
15 min Slim Flabby Arm (No Push Up) https://youtu.be/rdSQlrNbgx4
(Optional) 15 min Arms & Abs https://youtu.be/esOfpa9-F2A

DAY 5 - 30 min
15 min Slim Flabby Arm (No Push Up) https://youtu.be/rdSQlrNbgx4
(Optional) 15 min Slim Arm & Upper Body https://youtu.be/BRT_C9DWr0U

DAY 6 - 25 min
10 min Posture Stretch https://youtu.be/eLfIsFl1Cac
(Optional) 15 min Sitting Arm & Shoulder https://youtu.be/uNILu4KSHQM

DAY 7 - 25 min
15 min Slim Flabby Arm (No Push Up) https://youtu.be/rdSQlrNbgx4
(Optional) 10 min Intense Back & Bra Bulge Burn https://youtu.be/30zuVLLvy5I

DAY 8 - 25 min
15 min Slim Flabby Arm (No Push Up) https://youtu.be/rdSQlrNbgx4
(Optional) 10 min Slim Arm & Upper Body https://youtu.be/orsz-qrx-ZA

DAY 9 - 35 min
15 min Posture Stretch https://youtu.be/2inRsoa1jhg
(Optional) 10 min Standing Arm Workout https://youtu.be/FtW7LrgiulY
(Optional) 10 min Upper Body https://youtu.be/uZPq98LkOtQ

DAY 10 - 25 min
15 min Slim Flabby Arm (No Push Up) https://youtu.be/rdSQlrNbgx4
(Optional) 10 min Burn Arm & Back Fat https://youtu.be/EK8iNZkW6dw

OTHER WORKOUT PROGRAMS: https://emiwong.weebly.com/

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今天的居家上身訓練分為三部分：
1.胸&三頭 chest and triceps 2. 背 &後三角 Back and rear delt 3.肩膀&上胸 shoulder and upper chest

(1) chest and triceps 胸 與 三頭(手臂後側)
Knee down Push up 跪姿伏地挺身 (針對胸大肌 三頭肌為輔)
Hand release push up 跪姿伏地挺身變化型
Diamond pushup 鑽石伏地挺身 (更針對三頭肌 與 胸肌內側)
Reverse plank dip 反向平板三頭撐體 (針對三頭肌與核心)
Reverse plank taps 反向平板碰腳 (針對三頭與核心軀幹穩定度)

(2) Back and rear delt 背部與後三角
Towel back extension 背部屈伸(針對闊背肌)
Alternative superman左右超人式 (針對單邊闊背肌)
Y rear delt liftY字後三角上提 鍛鍊後三角(肩膀後側)
組間休息30秒做2組 rest for 30 secs. Do 2 sets.

(3)shoulder and upper chest 肩膀與上胸 利用家中書本 (初學者一手各1-2本 進階者各2-3本)
Front raise hold 肩前舉停頓 (針對前三角)
Lateral raise hold 側平舉停頓 (針對中三角)
Squeeze press 胸內側夾舉 (針對前三角與胸大肌上緣)
All around world 肩環繞 (針對中三角與胸大肌上緣，建議降一本書的重量)
.
*此影片無商業合作 Edited by Amanda Yeh
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________________

40-Minute Total Body Strength Training at Home (Low Impact, No Jumping)

This is a total body Traditional Strength Training workout. What does it mean? That means we will focus on building strength in one muscle group at a time. This is a great way to increase muscle mass and tone a specific area of the body.

This is not a fast pace workout nor is it high impact. This workout is low intensity and low impact, that means no jumping. It's suitable for ALL LEVELS, because you can adjust the weights according to your own fitness level. There will be a total of 3 circuits which will be split to lower body, upper body and core.

What you'll need is a pair of medium weight dumbbells (4 - 6kgs each) and a pair of light weight dumbbells (1 - 3kgs each). Let's lift and get strong!

CIRCUIT: 45 secs Work - 15 secs Rest (Repeat x2)
Workout Duration: 40 minutes
Estimated Calories Burned: 250 - 320 Calories

Circuit 1 (Lower Body)
1) Tempo Squats
2) Lunges
3) Booty Leg Sweep
4) Weighted Side Leg Raise

Circuit 2 (Upper Body)
1) Row & Reverse Fly
2) Alternating Arnold Press
3) Side & Front Raises
4) Tricep Kickbacks
5) Bridge Chest Fly
6) Push-up & Renegade Row

Circuit 3 (Core)
1) Full Crunches
2) Alternating Leg Raises
3) Spiderman Plank
4) Plank

________________

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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40-Minute Total Body Strength Training at Home (Low Impact, No Jumping)