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)
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*此影片無商業合作 Edited by Amanda Yeh
Bra Top by lululemon
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Music by Jaylon Ashaun – Finer Things – https://thmatc.co/?l=4FE7F5E2
Music by JEN Z – Falling to Your Knees – https://thmatc.co/?l=E18FD045
Music by Tim White – Supernova Girl – https://thmatc.co/?l=B3853A4F
Music by Jaylon Ashaun – Forever – https://thmatc.co/?l=4CC9E6AF
Music by Davis Mallory – Ain’t Afraid (feat. Luma) – https://thmatc.co/?l=BFE3A426
Music by Liv Dawson – Trust Issues – https://thmatc.co/?l=466EF5C3
Music by Jaylon Ashaun – Billboard – https://thmatc.co/?l=E7A8F0A3
Music by Khalysis – Do It For Me – https://thmatc.co/?l=8E23AAEA
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