Day 14 ; 🧦 Day
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So yes, socks can be your workout buddy too.
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1) The 4 Points
- start off with R leg, L legs stays stationary at all times and it’s the only leg that is bending.
- start with reverse lunges, side tap, forward tap and go into a curtsy lunge.
- so you’re tapping into a diamond shape if you must imagine ♦️
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2) Plank Jack
- start off with high plank position, slide your feet out & in while trying to maintain your body & hips in the same position.
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3) Single Leg Hamstring Curl
- Start off with a Glute Bridge position, slide a leg out as far as you can control & return ( progression would be sliding both legs out maintaining a glute bridge)
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4) Mountain Climbers
- Start with High plank position, slide your knees up to your chest height and increase the pace once you’re used to the motion, keeping your body as straight as possible
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5) Side to Side Knee Tucks
- Start with high plank position, slide your feet tgt alternatively left & right ( Regression would be just sliding both of them up towards your chest & return)
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Have fun slidin’
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@babel.fit
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#homeworkout #sockworkouts #workout #fitness #gymgirl #fitnessgirl #absworkouts #quarantinelife
同時也有1部Youtube影片,追蹤數超過250萬的網紅Joanna Soh Official,也在其Youtube影片中提到,Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ Cr...
「side plank regression」的推薦目錄:
- 關於side plank regression 在 Rishon Facebook 的精選貼文
- 關於side plank regression 在 麥克健身 Marky's Training Facebook 的精選貼文
- 關於side plank regression 在 Joanna Soh Official Youtube 的精選貼文
- 關於side plank regression 在 How to Do Side Plank Progressions and Regressions - YouTube 的評價
- 關於side plank regression 在 Side Plank with regression - YouTube 的評價
- 關於side plank regression 在 How to progress/regress the side plank for core strength 的評價
- 關於side plank regression 在 #MoveOfTheWeek | SIDE PLANKS . Regression and ... 的評價
- 關於side plank regression 在 27 Strengthen core and low back ideas in 2022 - Pinterest 的評價
side plank regression 在 麥克健身 Marky's Training Facebook 的精選貼文
麥克將過去的教學短片及有關教練認證的分享整理了一下,希望對大家教學及進修上有幫助。
⚠️麥克教學短片總覧⚠️:
🔹分蹲進階及降階之調整方法及說明 Split Squat progression and regression modification for special needed population:
https://youtu.be/dgag58AYws8
🔹分蹲常見毛病及矯正 (內附教練教學技巧指導)Split Squat common mistakes and correction:
https://youtu.be/1BV5mGdv_8k
🔹滑板側跨步常見毛病及矯正 (內附教練教學技巧指導) Sliding side lunge common mistakes and correction:
https://youtu.be/7mTXEQ1M4TA
🔹啞鈴臥推常見毛病及矯正 (內附教練教學技巧指導)Dumbbell Bench Press common mistakes and correction:
https://youtu.be/AjUiB34e0po
🔹啞鈴飛鳥常見毛病及矯正 (內附教練教學技巧指導)Dumbbell Fly common mistakes and correction:
https://youtu.be/BWp-V9Xhadw
🔹啞鈴側平舉常見毛病及矯正 (內附教練教學技巧指導)Dumbbell Lateral Raise Common mistakes and correction:
https://www.facebook.com/MarkysSP/videos/953934718010651/
🔹仰三頭肌伸展常見毛病及矯正 (內附教練教學技巧指導) Supine tricep extension common mistakes and corrections:
https://www.facebook.com/MarkysSP/videos/976922335711889/
🔹健身球捲腹常見毛病及矯正 (內附教練教學技巧指導)Fitball crunch common mistakes and corrections:
https://www.facebook.com/MarkysSP/videos/965858933484896/
🔹壼鈴常見毛病及矯正 (內附教練教學技巧指導)Kettlebell swing common mistakes and corrections:
https://www.facebook.com/MarkysSP/videos/962855750451881/
🔹平板支撐常見毛病及矯正 (內附教練教學技巧指導)Plank common mistakes and corrections:
https://www.facebook.com/MarkysSP/videos/968690609868395/
🔹器械反向飛鳥常見毛病及矯正 (內附教練教學技巧指導) Machine reverse fly common mistakes and corrections:
https://www.facebook.com/MarkysSP/videos/975012595902863/
🔹TRX jackknife 常見毛病及矯正 (內附教練教學技巧指導)common mistakes and corrections:
https://www.facebook.com/MarkysSP/videos/977714932299296/
🔹高索飛鳥示範High pully cable fly demo:
https://www.facebook.com/MarkysSP/videos/1024128230991299/
🔹提腹示範Abs straps leg raise demo:
https://www.facebook.com/MarkysSP/videos/1006049349465854/
🔹啞鈴坐立肩上推示範 Dumbbell seated Shoulder external rotation demo:
https://www.facebook.com/MarkysSP/videos/1136855426385245/
🔹三頭肌撐體示範Tricep dip demo:
https://www.facebook.com/MarkysSP/videos/1006487076088748/
🔹站立拉索反向飛鳥示範 Standing cable reverse fly demo:
https://www.facebook.com/MarkysSP/videos/1020103831393739/
🔹器械飛鳥示範Machine fly demo:
https://www.facebook.com/MarkysSP/videos/1006480226089433/
⚠️強直性脊椎炎系列⚠️:
🔹羅馬尼亞硬拉:
https://www.facebook.com/MarkysSP/videos/1673957969341652/
🔹斜板提腹:
https://www.facebook.com/MarkysSP/videos/1689963171074465/
🔹啞鈴側平舉:
https://www.facebook.com/MarkysSP/videos/1742885262448922/
🔹背下拉:
https://www.facebook.com/MarkysSP/videos/1777122355691879/
⚠️健身教練認証系列⚠️:
🔹本地篇:
https://www.facebook.com/943282212409235/posts/1727552230648892/
🔹國外篇;
https://www.facebook.com/943282212409235/posts/1729236777147104/
side plank regression 在 Joanna Soh Official Youtube 的精選貼文
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
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
________________
10,000 Squat & Plank Challenge (in 30 Days!) | Joanna Soh
**Complete 20 reps for each exercise. Aim to do this workout every day for the next 30 days.
8 Squats & 8 Planks. Only 15 minutes long! Game on?
Exercises
1) Prisoner Squat
2) Plank Shoulder Tap
3) Side Squat
4) Plank Rock
5) Sumo Squat
6) Plank Hip Dip
7) Squat to Lunge
8) Short Plank Knee Tap
9) Squat Jacks
10) Plank Jacks
11) Squat with Leg Raises
12) Cross Plank
13) Narrow to Wide Squat Pulses
14) Plank Up-Down
15) Lateral Jump Squats
16) Single Leg Plank Hold
Estimated Calories Burned: 170 - 230 Cals
Regression: For those you need to take it a notch down, you can regress by removing the explosive movements, start by planking on your knees or pause the video and take longer breaks between exercises.
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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive #SquatandPlankChallenge
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.
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Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
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10,000 Squat & Plank Challenge (in 30 Days!) | Joanna Soh
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