居家15分鐘無器材虐上肢💪🏻進階徒手訓練 (強化手臂&核心) 15 min no-equipment upper body & core workout

15分鐘無器材進階虐核心&上肢
15 min Upper body & Core workout (no equipment)
每個動作40秒 休息20秒

動態暖身 Warm ups
海豚平板跳 dolphin walk plank jump
肘撐蜘蛛上下 spider plank commandos
手放開跪姿伏地挺身hand release push up
側平板停留 side plank hold
交叉腿抬腿 alternative cross leg lift
手點地伏地挺身 push up variation
鑽石伏地挺身 diamond push up
側平板抬臀轉體 (右) side plank hip raise +rotation
側平板抬臀轉體 side plank hip raise +rotation
反向平板碰趾
反向平板輪流捲腹
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*此影片無商業合作
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Music by Anja Kotar – February – https://thmatc.co/?l=DA9BC02E
Music by Eric Reprid – Gimme the Loot – https://thmatc.co/?l=C5B4F7D6
Music by Mr. Thibs – Jam – https://thmatc.co/?l=DB678100
Music by Young León – Sippn’ – https://thmatc.co/?l=1C6C01AC
Music by nodisco. – Pretty Blue Jeans & Me – https://thmatc.co/?l=D64611A6
Music by Eric Reprid – Good Night – https://thmatc.co/?l=740C2194
Music by Goosetaf – Bumblebee – https://thmatc.co/?l=5B181986
Music by Helkimer – be patient – https://thmatc.co/?l=866C054A

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