早安♥
今天終於不再吊你們胃口啦!!!!!
一個月的健身車訓練已達成♥

有關我的腹肌最近如何來，健身的多種認識與問題，都一併獻給妳們了～
還有影片版的啞鈴介紹哦!!!
#堪稱咪卡史上最重要健身文章
#還是你們覺得我可以轉行當健身部落客

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http://amikaa512.pixnet.net/blog/post/427287797
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記得幫我把這篇史上最用力的文章當成美食文(?)大力分享出去啊♥ ♥ ♥ ♥ ♥
Mr. 司博特

嗨大家好！歡迎來到居家有效練臀的下集，這支影片會繼上集之後，介紹更完整的居家練臀動作、動作細節tips以及其他QA，那我們就看下去囉

0:00 Intro
0:23 弓箭步蹲(Lunge)
1:18 弓步蹲進階變化 (Lunge variation)
1:59 保加利亞分腿蹲 (Split squat )
2:49 羅馬尼亞硬舉 (Romanian deadlift )
4:16 單腳硬舉 (Single-leg deadlift)
4:56 單腳硬舉進階變化 (Single-leg deadlift variation)
5:08 保加利亞硬舉 (Bulgarian deadlift)
5:43 單腳臀橋 (Single leg thrust )
6:16 單腳臀橋進階變化 (Single leg thrust variation)
7:03 側躺蛤蠣開腳 (Side lying abduction)
8:33 側躺跪姿開腳 (Side lying hip raise)
9:27 介紹暖身動作
11:00 動作節奏
11:53 訓練頻率建議
12:48 飲食建議
.
書籍參考:
the Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras
.

獨家聯名豹紋翹臀圈(附贈居家美臀電子書) 連結：
https://www.mayyoufit.com/pages/may-u-fit-collection
.
追蹤May Fit instagram ▶ https://www.instagram.com/may8572fit/
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?list=PLol39BuP8rM_llhEej42eRX9SnogqW8yz

Music by Eric Reprid - Basement - https://thmatc.co/?l=ABBC3D83
Music by Fiji Blue - Space Makes Me Sad - https://thmatc.co/?l=A3C7F391
Music by VALNTN - CSWIA (feat. Austin Armstrong) - https://thmatc.co/?l=228A3987
Music by Lia Farrington - I Am the One - https://thmatc.co/?l=FE0E0905
Music by DJ GONZ - Stumble and Get Up - https://thmatc.co/?l=9D260F14

Hi~大家好，我是May，歡迎來到我的yt channel
擁有翹臀無疑是每個女孩的夢想，臀部不僅影響我們的身形外觀，在日常活動中更扮演重要角色，鍛煉臀部有許多好處 包涵改善下背疼痛 、增加髖關節的穩定性、在整體比例而言也會使我們的雙腿更為修長。
.
那麼，要如何鍛鍊出兼具外觀以及功能的翹臀呢？世界知名翹臀專家Bret Contreras將下肢的鍛煉主要分為- 垂直式負重、水平式負重 以及橫向/水平面外開。 影片中介紹精華的12個居家練臀動作(分上/下集)含初階/進階tips:

0:00 intro
0:46 我推薦的阻力帶
1:49 臀部基本構造
2:22 三大動作分類
3:09 阻力臀推 & 阻力臀橋
5:15 阻力負重臀橋
5:56 阻力深蹲講解
7:12 阻力停頓深蹲
7:23 阻力負重深蹲
8:40 坐姿開腿講解
9:32 阻力恰恰
10:16 站姿阻力前後點步
10:28 阻力跨步移動
10:59 怪獸行走
11:16 負重阻力跨步移動
11:37 驢子踢腿
12:20 外開小狗踢腿
13:36 居家美臀微型電子書介紹
.
7/26上午10點-7/30 晚上12點 早鳥預購88折
獨家聯名豹紋翹臀圈(附贈居家美臀電子書) 連結：
https://www.mayyoufit.com/pages/may-u-fit-collection
.
Line官方帳號專屬ID： @mayufit
https://lin.ee/tiQ1zgb
.
Bra top: Teamjoined 藕粉短背心(有內襯!) 折扣碼「may8572fit」
https://www.teamjoined.com.tw/products/joined-luxe-bra-top-lotus
Bottom: Teamjoined 高腰黑緊身短褲 折扣碼「may8572fit」
https://www.teamjoined.com.tw/products/joined-reflective-logo-high-waisted-fitted-shorts-black
.
書籍參考:
the Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras

追蹤May Fit instagram ▶ https://www.instagram.com/may8572fit/
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?list=PLol39BuP8rM_llhEej42eRX9SnogqW8yz
.
Music by Mark Generous - Orange And Pomegranate - https://thmatc.co/?l=EB628185
Music by ninjoi. - Thank You - https://thmatc.co/?l=37B5A66C
Music by Cassette Tapes - Sugar Rush - https://thmatc.co/?l=D42AC9C2
Music by FRANKE - Home Alone - https://thmatc.co/?l=1FDF617D
Music by Paul Cook & The Chronicles - Wherever You Are (Embody Remix) - https://thmatc.co/?l=6091F5FD
Music by Nico Anuch - Another Day - https://thmatc.co/?l=532F17E7

Hi everyone~
今天分享六款時尚運動風穿搭，並推薦我私心愛的單品 !! 解封後出門要給他美美的;)
*此影片無商業合作 Edited by May
.
影片章節 chapters of the video：
0:00 Intro
1:26 體態update
2:12 Look1 簡約白運動風穿搭
3:26 Look2 活力歐美風穿搭
5:03 Look3 酷黑女孩時尚運動風穿搭
6:47 Look4 居家質感休閒風穿搭
9:18 Look5 Oversize酷帥男友風穿搭
11:04 Look6 清新質感女孩風穿搭
12:56 私心愛的Bra Top介紹

影片中提及的產品 (以下提供我有找到的網路連結)
其他的讓有興趣的各位自行搜尋喔！
.
Zara 羅紋短版polo衫
https://www.zara.com/tw/zt/%E7%BE%85%E7%B4%8B%E7%9F%AD%E7%89%88-polo-%E8%A1%AB-p04424306.html?v1=108928938

lululemon 黑色快乾五分褲
https://www.lululemon.com.hk/en-hk/p/fast-and-free-high-rise-short-8%22/LW7BGXS.html?dwvar_LW7BGXS_color=26083

Nike 黑色羅紋上衣
https://www.nike.com/tw/t/air-%E8%83%8C%E5%BF%83-bp9Q0P/CZ9342-010

Charles&Keith 復古鎖肩半月包(奶油色)
https://www.charleskeith.com/tw/bags/CK2-40781495_CREAM.html

All saints Viper 短袖Ｔ
https://www.allsaints.tw/product?saleid=2103172633&colorid=162

lululemon 低支撐pushing limits Bra
https://www.lululemon.com.hk/en-hk/p/pushing-limits-bra-a%2Fb/prod8555503.html?dwvar_prod8555503_color=47755

Irisgaren 彈彈透膚涼感上衣
https://www.irisgarden.com.tw/products/%E5%BD%88%E5%BD%88%E9%80%8F%E8%86%9A%E6%B6%BC%E6%84%9F%E4%B8%8A%E8%A1%A3

Teamjoined 藕粉Bra top (折扣碼may8572fit)
https://www.teamjoined.com.tw/products/joined-luxe-bra-top-lotus
.
Teamjoined 鏤空bra(折扣碼may8572fit)
https://www.teamjoined.com.tw/products/joined-obsessed-cut-out-sports-bra-mint

追蹤May Fit instagram ▶ https://www.instagram.com/may8572fit/
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?list=PLol39BuP8rM_llhEej42eRX9SnogqW8yz
.
Music by Cassette Tapes - Love - https://thmatc.co/?l=F6778EDA
Music by Cailee Rae - Deeper - https://thmatc.co/?l=6D026FC6
Music by Clueless Kit - Rooftop - https://thmatc.co/?l=7EFA73F9
Music by Chinsaku - Midnight - https://thmatc.co/?l=D4DE5F20
Music by Dylan Joshua - Roaming - https://thmatc.co/?l=9282F183
Music by Eric Reprid - June Blues - https://thmatc.co/?l=9F7F02EE
Music by Icarus Moth & Wit Blu - Perfect Outfit - https://thmatc.co/?l=771B0CBE
Music by Fiji Blue - Day by Day - https://thmatc.co/?l=5A79AAE9
Music by Jaylon Ashaun - Poor Excuses - https://thmatc.co/?l=1E260BD5
Music by Liles Music - Shopping with Bae - https://thmatc.co/?l=27034FBB
Music by Maria Z - More - https://thmatc.co/?l=8EB9E5B3
Music by The Millennial Club - complicated/overrated - https://thmatc.co/?l=460F9D5F
Music by Late Night Alumni - Low - https://thmatc.co/?l=A7EC6894