#下雨了☔️
今天來點室內啞鈴訓練菜單

高腳杯深蹲
雙手啞鈴硬舉
啞鈴分腿蹲
單腳羅馬尼亞硬舉
屈膝禮弓步蹲（練屁股很有感）

⚠️根據自己的體能和狀態去規劃組數&次數，通常可以朝著3-5組為目標

動作指導規劃 @jan_jenglyan
喜歡的話歡迎分享/收藏，還想要哪些系列可以留言許願，請教練老公規劃菜單✍️

#jan教練教你健身瘦生活 #peggy減肥後の新生活 #室內運動 #健身 #重訓女孩 #啞鈴訓練 #啞鈴 #訓練菜單 #古亭 #中正區 #中正紀念堂

20200415-VLOG 65集已經上傳！
（呵呵）是一個月前保持社交距離規定前的影片，最近運動課減少許多於是在家慢慢剪接片，Enjoy！也請幫忙訂閱頻道收看👀🙏

本期內容：20200301-20200310生活影片。
六組上手臂小負重（一公斤啞鈴）訓練菜單、消除大腿外側馬鞍肉的「FIRE HYDRANTS/消防栓式」，請咬著牙努力完成、八組全身都會訓練到的動態瑜珈，其中也有改善馬鞍肉以及腰內肉並鍛鍊核心力量的「太陽鳥式」、時尚洋裁班：褲子整布打版與拷克、超市購物、DJ周記直播側拍、一氣海產的晚餐聚會。
特此感謝：愛運動館雅萍、嘉惠老師協助拍攝❤️

詳細運動菜單：
00'00" 啞鈴-上手臂肌肉雕塑
02'52" 體能-FIRE HYDRANTS式
11'51" 瑜珈-暖身
13'06" 瑜珈-胸大肌與背部伸展
13'52" 瑜珈-側腰與深蹲動態組合
15'00" 瑜珈-坐椅式深蹲
16'08" 瑜珈-下犬式
16'49" 瑜珈-流動太陽鳥式＋弓箭步＋英雄一
21'56" 瑜珈-帆船式與其扭轉
24'07" 瑜珈-下輩與大腿伸展

飲食內容：蔬菜精力湯與起司蛋、麻婆豆腐豬排丼、一氣海產。

♪ 本期音樂：
Kodaline – Sometimes
Atch – Daydream
許書豪 – 安靜的小孩
Karencici – Facetime
https://youtu.be/YlPKPK6ngIc

利克姆、巴特、契士、古魯、奇紐!!
勇士特戰隊!!全部聚集在一起!!

最新文章主題:跑者專用啞鈴訓練菜單
快上司博特觀看~^皿^

Mr.司博特 運動健身部落格
➨http://www.mr-sport.com.tw/

居家啞鈴健胸15分鐘菜單
Db chest press
Hyght dumbbell fly
Dumbbell pullover
Close grip dumbbell press
Rest
Dumbbell fly
Hyght dumbbell fly
Dumbbell pullover
Reverse grip DB bench press
Rest
Single DB fly (right)
Single DB fly (left)
Dumbbell press into flys
Knee down push up
Rest
Diamond 1/2 push up
Knee down push up and tap
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追蹤May Fit instagram ▶ https://www.instagram.com/may8572fit/
我的自創品牌 MAY U FIT ▶ : https://www.mayyoufit.com/categories/may-u-fit-collections
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
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我推薦給小資女孩的女力健身app (加入享十四天免費試用) ▶http://join.nuli.app/may_youtube

Music by Jaylon Ashaun - Billboard - https://thmatc.co/?l=E7A8F0A3
Music by Elli Moore - OBSESSED - https://thmatc.co/?l=112ACC26
Music by Jaylon Ashaun - Poor Excuses - https://thmatc.co/?l=1E260BD5
Music by Marin Hoxha & Alexis Donn - Saving Me - https://thmatc.co/?l=E3077415
Music by Jaylon Ashaun - Goosebumps - https://thmatc.co/?l=E266DB7C
Music by Jonny Glenn - Don't Wanna Let You Down - https://thmatc.co/?l=8F95B9F6
Music by Beats by Egomi - Purple Skies - https://thmatc.co/?l=D4F92365

0:00 introduction
2:06 居家進階練臀菜單
6:16心靈雞湯
8:08 烤鮭魚健康午餐
10:56 MAY U FIT九月新品拍攝
15:26 烏骨雞拉麵
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以下為影片中提及的資訊：
Trees bread吐司
Teamjoined長條阻力帶 (折扣碼may8572fit)
https://www.teamjoined.com.tw/products/joined%C2%AE-4mm-fabric-long-resistance-band-3-level-kit-cotton-candy
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▶追蹤小愛IG: https://instagram.com/tung_ai?utm_medium=copy_link
▶MAY U FIT 系列: https://www.mayyoufit.com/categories/may-u-fit-collections
九月新品於9/19 12pm開放預購 (9/19-9/27 限時七天早鳥優惠)
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居家進階臀腿菜單:
啞鈴阻力深蹲 3組12-15下
啞鈴阻力羅馬尼亞硬舉 3組12-15下
啞鈴阻力跨步蹲(遞減組) 3組12-15下
三阻力臀推 (遞減組)3組約30下
小狗阻力抬腳3組12-15下

烏骨雞拉麵 by 雙連站 濟善老麵
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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
.
我推薦給小資女孩的女力健身app (加入享十四天免費試用) ▶http://join.nuli.app/may_youtube


Music by Eric Reprid - June Blues - https://thmatc.co/?l=9F7F02EE
Music by Clueless Kit - Rooftop - https://thmatc.co/?l=7EFA73F9
Music by Eric Reprid - Lukewarm - https://thmatc.co/?l=477B4ED5
Music by Fiji Blue - Day by Day - https://thmatc.co/?l=5A79AAE9
Music by Cassette Tapes - Love - https://thmatc.co/?l=F6778EDA
Music by Fiji Blue - I Should've Told You - https://thmatc.co/?l=BAEDB4E1

嗨大家好我是May～ 今天要帶來一套高強度的下肢燃脂訓練! 主要針對我們的下半身肌群，以及腿部的伸展。這套運動帶有跳躍、提高心率的動作、不需任何器材徒手即可完成 ！
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Today I’m showing you guys a 15min high intensity lower body workout
This workout mainly targets our lower body strength
There will be some jumping exercises in the middle to raise up your heart rate.
No equipment needed in this workout. Only using bodyweight.
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在開始今天的訓練之前，想跟大家推薦專為女性設計的健身app- Nuli app :
優美精緻的介面 有客製化的居家/健身房課表 可依個人狀態選擇初階/進階菜單
還有省時訓練以及每週挑戰 讓運動充滿動力來源！
在臉書社群中更有上千萬女性分享自己的運動旅程 彼此互相加油打氣 跟著我們一起加入 Nuli community 吧:) (加入享十四天免費試用) ▶http://join.nuli.app/may_youtube

Before starting the workout ,I’m introducing a great app , Nuli app, which is specially designed for women.This app has beautiful interface. Moreover, there are diverse home and gym workouts you can choose from. Even you are just a beginner or an intermediate/ advanced trainer, you can easily fine workout that suits you. come join us! download it here ▶http://join.nuli.app/may_youtube
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追蹤May Fit instagram ▶ https://www.instagram.com/may8572fit/
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
.
15分鐘下肢燃脂高強度訓練(含伸展)
以下動作每個40秒休息20秒
High knee pause
Lateral squat jump
Alternative Squat walks
Lunge pauses high knee
Lunge pauses high knee
Split squat jump
Alternative side lunge
Alternative overhead squat
X cross jumps
Single leg deadlift hold (right)
Single leg deadlift hold (left)
Squat pauses starfish jump
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Music by Axl & Arth - Rather Not - https://thmatc.co/?l=2E0F2D46
Music by GoodNight the Satellite - Supernova - https://thmatc.co/?l=30FD9872
Music by Eric Reprid - Lil Uzi - https://thmatc.co/?l=D5D9787F
Music by Eric Reprid - Young - https://thmatc.co/?l=0504D90D
Music by Lavengro - Love Me - https://thmatc.co/?l=EA8204B0
Music by Cael Dadian - but i love you - https://thmatc.co/?l=EB943B1A
Music by Kevatta - azurea - https://thmatc.co/?l=9C0556BF
Music by Kevatta - what we had was real - https://thmatc.co/?l=9218C022