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Leg day 🦿😝 เล่นขาวนไปค่ะ
🔸 Back rack reverse lunges 4/6 (20, 25, 30, 30)
🔹Heel elevated goblet squats 4 x 8
16kg, 20, 20, 20
🔸3 x 8/8 cossack squats
🔹2 x 8 reverse nordics
🔸3 x 10 ab wheel
#Rikatinydoll
Posted @withregram • @alex_cwy 《Two variations of an wheel roll out 兩種腹輪的訓練方法》
第四波疫情下大家都會選擇家中健身， 市面上有不同種類的健身器材使用， 而腹輪是相對便宜和慳位的工具訓練腹肌， 是家中鍛練腹工具不二之選，而其中腹輪的訓練變化能偏向不同肌肉能參與動作 ，以下會同大家介紹兩個腹輪訓練的變化
📍脊椎帶動
屈曲脊椎 （脊椎前彎)帶動腹輪， 令腰部呈拱形弧度，脊椎屈曲動作能令腹直肌 俗稱六舊腹肌 的參與度上升， 但同時也需要脊椎需要一定的柔軟度才能掌握動作 ，以及腰背有傷患的學生不是太理想動作
📍肩膊帶動
此變化目的是把腹輪帶出及收入的時候， 下背腰保持中立位置， 當收回腹輪的時候，避免使屈曲脊椎帶動動作， 並感覺肩膊下壓（肩伸) 帶動動作， 腹部和臀部保持收緊 ，避免拗腰動作出現, 由於此變化中不需脊椎有任何屈曲動作，所以較為適合有腰背傷患的學員。另外，由於主導動作是肩伸， 所以背闊肌參與度也會增加
如果大家覺得以上資料有用的話 ，不妨like share 同埋follow 我個page啦 ， 黎緊都會擺多d不同的健身資訊！
Hoping everyone stay safe under the fourth wave of COVID-19 !! I would like to share two variations of abs wheel roll-out that everyone can try out at home , since abs rollout is a fairly advanced exercise, if you don’t have much experience in abs training , master some basics exercise such as plank , cat-cow to strengthen the mind-muscle connection prior to working on ab wheel
📍Driven by spine
Meaning that “curl the spine” in order to bring the wheel back to your body , this will involve in spinal flexion, which means superficial layer of abs will be engaged (rectus abdominis). However, for some trainee who have lower back injury such as flexion intolerance lower back pain , this maybe not be an ideal abs exercise, Also, it require some degree of motor control and mobility on lumber spine flexion in order to master the exercises
📍Driven by shoulder
The purpose of this variation is to keep the spine neutral through out the exercises and none of the spinal movement will be involved
, rather than “curl the spine”, this cueing of this exercise is to “bring the elbow to your back pocket “ while the spine and pelvic stays neutral . By bringing the elbow back , this will result in more back muscle engagement ( latissimus dorsi). Although this variation doesn’t’t work the superficial layer of abs like the former variation, but it’s a good modification for those who trains around with back pain
Thank you for your time !! If you feel it’s useful please like and share the post and follow my page for more posts !! @markys_strength_performance
【電音教主 安苡葳Anne. 】 創作單曲 『愛情CPR』
感謝 電音教主 安苡葳Anne 指定製作
繼 愛情摩天輪 Wonder Wheel
後又一新作 愛情CPR
再次合作的過程，特別開心
剛拿到DEMO時，大概討論第二次，我們就有了共同的方向，
也感謝前輩的信任，能讓我盡情編與，我想給予的內容，
從製作到用電話隔空唱DEMO再到了送件，
大部段落幾乎沒再大變動過，特別順利 也特別歡樂，
在此特祝 安苡葳Anne. 安姐 單曲大賣 大紅大紫
PS：再電話裡唱DEMO，跟錄音出來得一樣 太厲害的實力派
It's almost two full months since Singapore went into a semi-lock down. I barely go outside but I've been quite active on online shopping. So today in this vlog, I talked about some products I really like. These products are perfect if you are staying home most of the time.
00:23 | Sony WF-1000XM3 Earphones
Worldwide link: https://amzn.to/3c3vbn8
Japanese link: https://amzn.to/2yCln5Y
02:33 | Yeelight LED Z1 Pro
Lazada link: https://bit.ly/2TDJisZ
Japanese link: https://amzn.to/3d5kgup
04:20 | Nuts
iHerb: https;//iherb.com
Use code RLJ125 to get a 10% off discount
05:27 | Bamboo Folding Table
Lazada link: https://bit.ly/2M13nFg
Japanese link: https://amzn.to/2ZOeUAb
06:28 | Elgato HD60 S
Worldwide link: https://amzn.to/2TFdyDH
Japanese link: https://amzn.to/2LWyH83
07:41 | Ab Wheel
Worldwide link: https://amzn.to/3d4G09V
Japanese link: https://amzn.to/3cYGNZQ
07:41 | Dumbells
Bought from DECATHLON: https://www.decathlon.sg/
Japanese link: https://amzn.to/2TGuJVo
09:08 | Playstation 4
Thanks @danishcookie_ for lending me this
Worldwide link: https://amzn.to/2XyaACf
Japanese link: https://amzn.to/2M19HwK
Disclosure: Many of the links here are affiliate links, meaning that if you decide to make a purchase, at no extra cost to you, I will earn a small commission. Thank you for watching and stay safe. Huat AH!
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?Watch - My Culture Shock in Japan：https://www.youtube.com/watch?v=v3cQUpbw2ic
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#Singapore #lockdown
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いろんな意味で腹筋崩壊したww
サブチャン始めました登録よろしくね！！
過去の筋トレや雑な動画あります
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公園などでお兄ちゃんやお姉ちゃんがストライダーを乗っているのに興味深々なゴロちゃん。ちょっと早いですが、ひな祭りのプレゼントとしてお爺ちゃんが買ってくれることになりました♪店で試乗する様子や早速家で練習するゴロちゃんをお楽しみ下さい。
Goro-chan got interested in strider riders at a park. Although it’s a little bit early for her age, her grandpa decided to buy her a strider bike as a gift ♪ Please enjoy Goro-chan’s test ride and practice at home!
【おすすめゴロちゃん動画】Please check this Goro's video.
・【生後302日】ファーストシューズを買いに行きました。ついでに帽子も購入♪ Let's go shopping for first shoes. [302 days after birth]
https://youtu.be/lJTY8gOKoAQ
・【生後94日】ベビーカー購入、赤ちゃんの反応にびっくり！ Let's go buy a stroller. [94 days after birth]
https://youtu.be/2vYoKTh0HYY
Ranbow Core Fitness AB Roller Pro Wheel Home Workout Machine Abdominal Carver with Kneepad & Floor Stopper, Supports 400 lb, Black & Red ... ... <看更多>
ab wheel 在 Ab Wheel Rollout | By De Workout - Facebook 的推薦與評價
Het Ab Wheel is een van de meest complete fitness oefeningen. De oefening is gericht op de buikspieren, maar daar blijft het niet bij. ... <看更多>