關於 reverse elbow push ups ，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

為目標增肌（Especially for the upper body) x3 sets
1) TRX LOW ROW x15 reps
2) Normal Push-ups x10 reps
3) Leg Raise with fitball x15 reps
4) Elbow-in push-ups x10 reps
5) Bentover Reverse Flye x15 reps
6) Bicep Curl x15 reps

做第三組先諗起不如同大家分享一下啦！
Triceps 到第三組已經唔夠力上，bentover 隻腳lock 得太實下次膝蓋要屈一屈😄
@fitnezstudio #fitnezstudio #workoutwithinez
#upperbodyworkout
#upperbody
#trx #trxworkout

SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial Most of us ladies, would want to have firmer butt and also chest. You can do that through regular strength training exercises to enhance their appearance!

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

________________

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

https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________

Interval: 1 minute - Perform each exercise for 45 seconds with 15 seconds Rest
Total Workout Time: 18 minutes
Sets: 2
Equipment: One pair of medium weight dumbbells, 3 - 5kgs each

EXERCISES
1) Narrow Squat with Reverse Lunge
2) Wide Squats
3) Bridge Chest Press
4) Alternate Push-ups
5) Hip Bridge
6) Elbow Squeeze with Shoulder Press
7) Single Leg Deadlift

________________

MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
-
Beginner Fat Burning Morning Workout
https://youtu.be/1fDHrKRqy34
-
How to Lift Dumbbells to Lose Weight (Gym Training)
https://youtu.be/70GpsTPeNFs
-
Burn Back Fat & Bra Bulge (4 Exercises)
https://youtu.be/Cljf5O_3vIs
-
Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
https://youtu.be/hDLRNuezpZA
-
4-Week Toning Butt & Abs Challenge
https://youtu.be/5rReZm8uDM0
-
Gentle Morning Yoga Stretches to Feel Energized
https://youtu.be/Ib1e_eOFZRo
-
30-Minute HIIT Yoga for Slimmer Legs
https://youtu.be/MWpNoFdGh4Q
-
30-Minute Beginner HIIT Yoga for Stronger Core
https://youtu.be/FxJ3VWscT3I
-

Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Episode 8: Lấy Lại Khí Thế Tập Với COMBO ĐỐT CHÁY CƠ BỤNG

Online Coaching Service: [email protected]

Ngày nay, các bạn trẻ rất quan tâm đến việc chăm chút cho thể hình của mình. Tuy nhiên, không phải ai cũng biết cách giữ vững tinh thần tập luyện nghiêm ngặt và chế độ dinh dưỡng đúng cách. Đến với channel của An Nguyen Fitness các bạn sẽ nhận được những lời khuyên chân thành, những chia sẻ về cách tập, cũng như những cách thức để có chế độ dinh dưỡng hợp lý giúp các bạn vững bước trong việc tập luyện để có một sức khỏe tốt, một thân thể cường tráng.

Summer Bulking: https://goo.gl/ugisWD

Các bạn hãy nhấn SUBSCIBE (vì nó miễn phí :3 ) https://goo.gl/d1o6ea để ủng hộ mình cũng như nhận được các video tập, chế hộ ăn mới nhất từ mình nhaaaaaa!

Các bài tập mình sẽ liệt kê dưới đây để các bạn tiện theo dõi:
SUPERSET 1:
- Skull Crushes/ Dumbbell French Press: 3 sets x 8 reps
- Barbell Curl: 3 sets x 8 reps

SUPERSET 2:
- Incline Dumbbell Curl 1 1/4: 3 sets x 8 reps
- Dumbbell Skull Crashers: 3 sets x 8 reps

SUPERSET 3:
- Rope Cable Hammer Curls: 3 sets x 8 reps
- Ez Bar Cable Tricep Push down: 3 sets x 8 reps

GIANT SET :
- Reverse Decline Crunch: 3 sets x 15 reps
- Side Plank Elbow Touch: 3 sets x 10 reps/ each side
- Leg Lifts: 3 sets x 15 reps

SUPERSET 4:
- Plank: 3 sets x 60s
- Decline Sit-ups: 3 sets x 10 reps

SUBSCRIBE YOUTUBE CHANNEL: https://goo.gl/d1o6ea
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Online Coaching Service: [email protected]