關於 starfish plank ，我們在網路上蒐集到這些相關的討論、資訊與評價

Let’s boost up your metabolism with High Impact Cardio & Abs workout. 🔥
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Save it ✔️ for later and challenge yourself with this high intensity workout.
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List of the following exercises:
1. Stationary Run
2. Crunches
3. Jumping Jacks
4. Lying Leg Raises
5. Lunges with Knee Up
6. Starfish
7. Burpees
8. Air Cycles
9. Jump Squat
10. Plank
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Perform each exercise as many reps as possible for 30 seconds and rest 15 seconds in between exercises.
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Rest about 2 - 3 minutes each round and repeat this 2 - 3 round.
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*Note: Not all exercise are suitable for everyone. Stop or take longer break if needed due to high intensity! ⚠️

กลับจากเที่ยว หายไปนานมาเอา 🇯🇵🐽🍱🍣🥩🧀🥓🥞🍟🥪🍤🍛🍘🍙🍢🍦🍫🍿🍩🍪🥃 ออกค่ะ •
Intense Abs Workout 6 ท่า เล่น หน้าท้องด้านข้าง
1️⃣ เกร็งท้อง ดันขาลอยจากพื้น หมุนไปทางซ้ายวนมาขวาเป็นวงกลม ครบ 1 นาทีสลับข้างเป็นหมุนอีกข้าง ยิ่งวงใหญ่ ยิ่งร้าว
2️⃣ อยู่ท่า plank ดึงเข่าเข้าหาหน้าอก เกร็งและบิด
3️⃣ อยู่ท่า plank เกร็งท้อง และขา ตีเท้า โค้งลง ไปด้านข้าง
4️⃣ นอนหงาย เกร็งท้อง ยกลำตัวและขา แตะมือสลับ
5️⃣ นอนหงาย เกร็งท้อง ยกลำตัวขึ้นบิดไปด้านขวา มือแตะพื้น พร้อม ดึงเข่าไปทางซ้าย ลงและทำสลับ
6️⃣ นอนหงาย เกร็งท้องยกขาจากพื้น และตีขาสลับตามคลิปจ้า ~
ทุกท่า ท่าละ 1 นาที ห้ามพักจนจบเซต ทำซ้ำใหม่ x3 รอบ พักเซตละ 30 วินาที พอค่ะ •
Seated Ab Circles Left x 60 seconds
Seated Ab Circles Right x 60 seconds
Drunken Mountain Climbers x 60 seconds
Marching Planks x 60 seconds
Scissors x 60 seconds
Starfish Crunch x 60 seconds
Russian V Tuck Twists x 60 seconds
Rest 30 seconds x 3 set
•
#POIIZFITJOURNAL #absworkout #monday #abs #ลดความอ้วน #แขนใหญ่ #ขาใหญ่ #shredded #sweetingbeauties #gymathome #bodybuilding #fitgirl #fitgirlsguide #fitness #healthy #healthylifestyle #eatclean #girlsthatlift #howtogetabs #leanmuscle #workoutlife #coretraining #bodybuilding #strongcore #6packabs #nogymnoproblem #homeworkout #core #อาหารคลีน #ลดหน้าท้อง

【30腹肌動作腹肌撕裂者】 (分享一起練）

（歡迎商業合作推廣請私訊）

1. 上腹肌仰臥起坐 Upper Abs Sit-up
2. 左右交叉摸腳踝 Alternate Heel Touch
3. 上捲腹 Vertical Toe Touches
4. 下抬腿 Leg Raises
5. 下抬腿屈伸 Leg Pull-In Knee-up
6. 交叉腳 Crisscross
7. 上下擺腿 Flutter Kicks
8. 下捲腹 Reverse Crunch
9. 空中腳踏車 Air Bikes
10. V-型仰臥起坐 V-Ups
11. V-型腿屈伸 V-Leg Pull-In Knee-up
12. 左右碰膝 Bicycle Crunches
13. 交叉碰腳 Starfish Crunches
14. 肘碰膝 Elbow to Knee Crunches
15. 俄羅斯迴旋 Russian Twists
16. 下抬腿爬樓梯 Leg Lift Reaching-up
17. 側腹抬腿 Side Leg Raises
18. 側捲腹 Side Crunches
19. 側平板碰腳 Side Plank Toe Touches
20. 側平板肘膝 Side Plank Elbow to Knee
21. 平板交叉登山跑 Cross Body Mountain Climbers
22. 平板交叉開合 Plank Toe Touches
23. 抬腿畫圈 Plank with Raised Leg Circles
24. 平板膝碰肘 Twisting Knee Plank
25. 兩點式平板支撐 Two-point Plank
26. 下抬腿鐘擺 Windshield Wipers
27. 平板手臂開合 Plank with Skyward Reaches
28. 俯臥平板手臂開合 Elbow Plank with Skyward Reaches
29. 平板沖跳 Plank Thrusters
30. 登山跑 Mountain Climbers

【30腹肌動作腹肌撕裂者】 (分享一起練）

（歡迎商業合作推廣請私訊）

1. 上腹肌仰臥起坐 Upper Abs Sit-up
2. 左右交叉摸腳踝 Alternate Heel Touch
3. 上捲腹 Vertical Toe Touches
4. 下抬腿 Leg Raises
5. 下抬腿屈伸 Leg Pull-In Knee-up
6. 交叉腳 Crisscross
7. 上下擺腿 Flutter Kicks
8. 下捲腹 Reverse Crunch
9. 空中腳踏車 Air Bikes
10. V-型仰臥起坐 V-Ups
11. V-型腿屈伸 V-Leg Pull-In Knee-up
12. 左右碰膝 Bicycle Crunches
13. 交叉碰腳 Starfish Crunches
14. 肘碰膝 Elbow to Knee Crunches
15. 俄羅斯迴旋 Russian Twists
16. 下抬腿爬樓梯 Leg Lift Reaching-up
17. 側腹抬腿 Side Leg Raises
18. 側捲腹 Side Crunches
19. 側平板碰腳 Side Plank Toe Touches
20. 側平板肘膝 Side Plank Elbow to Knee
21. 平板交叉登山跑 Cross Body Mountain Climbers
22. 平板交叉開合 Plank Toe Touches
23. 抬腿畫圈 Plank with Raised Leg Circles
24. 平板膝碰肘 Twisting Knee Plank
25. 兩點式平板支撐 Two-point Plank
26. 下抬腿鐘擺 Windshield Wipers
27. 平板手臂開合 Plank with Skyward Reaches
28. 俯臥平板手臂開合 Elbow Plank with Skyward Reaches
29. 平板沖跳 Plank Thrusters
30. 登山跑 Mountain Climbers

本影片高清連結：https://youtu.be/EEWP1m1RqJg

? Chạm đến “danh hiệu” SIÊU VÒNG EO chỉ với 15 phút MỖI NGÀY ?

15 phút, tính là ra không đến 1% của 24 tiếng luôn ý mà BỤNG NHỎ EO THON thì còn gì bằng ?

⬆⬆⬆ TẬP NGAY cùng Emmi và Mai Anh cả nhà ơi. Nhưng không phải tập 1 lần rồi thôi mà save luôn clip để mở ra tập mỗi ngày đấy ?

➡ List bài tập:
1. Shadow Boxing 1:07
2. Spiderman 1:52
3. V-sits with Russian Twist 2:37
4. Side Hip Dips with Reach Through 3:22
5. Heel & Knee Touch Crunch 4:11
6. Hip Dips 4:57
7. Starfish 5:41
8. Plank Jack 6:26
9. Side Lying Crunch 7:11
10. Plank to Elbow 7:59
—————————————————————
Happy Skin Vietnam
♡ Facebook: https://www.facebook.com/happyskinvn/
♡ Website: https://www.happyskin.vn/
♡ Instagram: https://www.instagram.com/happyskinvn/
Emmi Hoàng
♡ Facebook: https://www.facebook.com/emmi.hoangg/
♡ Instagram: https://www.instagram.com/emmi.hoang/
Skinstore Vietnam
♡ Facebook: https://www.facebook.com/Skinstorevietnam
♡ Website: https://www.skinstore.vn/
♡ Instagram: https://www.instagram.com/skinstorevietnam/
Happy Skin Medical Spa
♡ Facebook: https://www.facebook.com/happyskinspavn/
♡ Website: https://www.happyskinspa.vn/
♡ Instagram: https://www.instagram.com/happyskinspa/
Emmié by Happy Skin
♡ Facebook: https://www.facebook.com/emmiebyhappyskin
♡ Website: https://www.emmie.vn/
♡ Instagram: https://www.instagram.com/emmiebyhappyskin/
♡ Group Tập làm MC/Vlogger/Blogger: https://www.facebook.com/groups/taplamvlogger
—————————————————————
✨ Giảm mỡ bụng dưới cấp tốc chỉ với 10 phút https://youtu.be/l896BcF3P2Y
✨ Triệt tiêu MỠ TOÀN TH N không ngừng nghỉ chỉ với 12 phút https://youtu.be/PIBdBErvsnQ

⛔ Cuối tuần có bung xõa cũng ĐỪNG QUÊN TẬP THỂ DỤC!!!

Mỡ không lựa ngày trong tuần nay cuối tuần để tích tụ đâu nha. Bận chơi mấy cũng dành ra 12 PHÚT để TRIỆT TIÊU MỠ nè cả nhà ơi ?

⬆⬆⬆ Thay đồ, trải thảm TẬP NGAY cùng Emmi và Mai Anh nào ?

➡ List bài tập:
1. High Knee 1:16
2. Up & Down Plank 1:46
3. Jumping Jack 2:22
4. Fire Hydrant & Kickback 2:52
5. Starfish 3:27
6. In & Out Squat 4:00
7. Side Plank Rotation 4:35
8. Reverse Lunge & Kick 5:14
9. Butt Kick 5:49
10. Low Plank To Elbow 6:25
11. Fast Feet 7:04
12. Elbow & Knee Touch Plank 7:35
—————————————————————
Happy Skin Vietnam
♡ Facebook: https://www.facebook.com/happyskinvn/
♡ Website: https://www.happyskin.vn/
♡ Instagram: https://www.instagram.com/happyskinvn/
Emmi Hoàng
♡ Facebook: https://www.facebook.com/emmi.hoangg/
♡ Instagram: https://www.instagram.com/emmi.hoang/
Skinstore Vietnam
♡ Facebook: https://www.facebook.com/Skinstorevietnam
♡ Website: https://www.skinstore.vn/
♡ Instagram: https://www.instagram.com/skinstorevietnam/
Happy Skin Medical Spa
♡ Facebook: https://www.facebook.com/happyskinspavn/
♡ Website: https://www.happyskinspa.vn/
♡ Instagram: https://www.instagram.com/happyskinspa/
Emmié by Happy Skin
♡ Facebook: https://www.facebook.com/emmiebyhappyskin
♡ Website: https://www.emmie.vn/
♡ Instagram: https://www.instagram.com/emmiebyhappyskin/
♡ Group Tập làm MC/Vlogger/Blogger: https://www.facebook.com/groups/taplamvlogger
—————————————————————
✨ Giảm mỡ bụng dưới cấp tốc chỉ với 10 phút https://youtu.be/l896BcF3P2Y
✨ 20 phút đốt mỡ giảm cân hiệu quả https://youtu.be/OR4jkxpQ7w4

【30腹肌動作腹肌撕裂者】 (分享一起練）

（歡迎商業合作推廣請私訊黑男粉絲團）

1. 上腹肌仰臥起坐 Upper Abs Sit-up
2. 左右交叉摸腳踝 Alternate Heel Touch
3. 上捲腹 Vertical Toe Touches
4. 下抬腿 Leg Raises
5. 下抬腿屈伸 Leg Pull-In Knee-up
6. 交叉腳 Crisscross
7. 上下擺腿 Flutter Kicks
8. 下捲腹 Reverse Crunch
9. 空中腳踏車 Air Bikes
10. V-型仰臥起坐 V-Ups
11. V-型腿屈伸 V-Leg Pull-In Knee-up
12. 左右碰膝 Bicycle Crunches
13. 交叉碰腳 Starfish Crunches
14. 肘碰膝 Elbow to Knee Crunches
15. 俄羅斯迴旋 Russian Twists
16. 下抬腿爬樓梯 Leg Lift Reaching-up
17. 側腹抬腿 Side Leg Raises
18. 側捲腹 Side Crunches
19. 側平板碰腳 Side Plank Toe Touches
20. 側平板肘膝 Side Plank Elbow to Knee
21. 平板交叉登山跑 Cross Body Mountain Climbers
22. 平板交叉開合 Plank Toe Touches
23. 抬腿畫圈 Plank with Raised Leg Circles
24. 平板膝碰肘 Twisting Knee Plank
25. 兩點式平板支撐 Two-point Plank
26. 下抬腿鐘擺 Windshield Wipers
27. 平板手臂開合 Plank with Skyward Reaches
28. 俯臥平板手臂開合 Elbow Plank with Skyward Reaches
29. 平板沖跳 Plank Thrusters
30. 登山跑 Mountain Climbers