居家防疫運動，一條彈力帶搞定7組上肢運動，輪椅族必看！！Home sports 相信大家因為疫情的關係 所以已經很久沒有復健或運動 我特別請了米蔚 Life & Health的林啟平老師教我一些動作 今天讓我來教大家 居家防疫的七組彈力帶上肢運動 一起來運動吧~

即使地點換了，還是阻擋不了想運動的心啊 🔥 來個居家彈力帶上肢運動如何嘿嘿 Despite the change of location, my inner fitness enthusiasm cannot be changed, here’s a home resistance band upper body workout 🏋🏻‍♀️ . . 可以試著每個動作早維持30秒鐘，休息30秒，如果太困難總額轉換成目標10-12下一組，共三組 Try to do 30/30 secs Circuit if you were up for a challenge, if not, 10-12 reps is perfectly fine too. Let’s do a total of 3 sets . . 🐊跪姿伏地挺身：跪姿伏地挺身是一個很好鍛鍊正規版本伏地挺身的方式，將上身加點阻力，更能感受胸前和三頭的肌肉發力 Kneeling push-ups: this is a great wat to improve from kneeling push-up to a full push-up form, it targets more on your chests and triceps . 🐊肩推：站正後穩定核心，向上推彈力繩 shoulder press: make sure to engage your core once stood straight, then press up . 🐊站姿划船：上身稍微前傾後，骨盆穩定，雙手向上拉提背部 Stand up rows: upper body slightly bent with hips slightly pushed back then squeeze your lats as you go up . 🐊二頭彎舉：保持腋下夾緊慢速收縮二頭 bicep curls: make sure your arms are stick to your body while doing this movement . . 🔸Full outfit: @ammesporty 🔸Shoes: @nikerunning 🔸使用促銷碼「AMMEJANNICE 」贈百元購物金 🔸 11/12-11/23 防駝單件$1,500含運，2件$2,800含運，加購口袋褲$899 機能褲$1,299 . . #ammesporty #fitness #lockdown #homeworkout #thisgirlcan #運動 #彈力帶 #健身 #resistancebands #belgium #taiwan

Short Band Upper Body workout || 彈力帶上肢運動 ：別再當馱背的鐘樓怪人啦！🏋🏻‍♀️ . 💬Resistance band is one of our best friends for working out at home, here I have demonstrated 5 exercises specially to target your upper body! 彈力帶是我們居家徒手運動的好夥伴，今天我示範了五個針對上肢的運動，可以改善駝背、圓肩、手臂鬆弛的狀況，大家也一起來試試看，動起來吧！ . 📢5 different exercises, 15 reps each and we’re going to aim for 4 sets! 五個動作，每個動作做15下，嘗試著做四組三看看👌🏼 . 🪐High Plank Hans Walkouts: place both hands directly below shoulders in a high plank position, then walkout with one hand at a time || 直手平板稱雙手側走：雙手位於肩膀正下方，右手側走一步後回來換左手側走一步。 . 🪐Rear delt fly: place your band near your elbows then push them back until you feel a little squeeze in your back/shoulders and return to starting position || 飛鳥: 彈力帶於手肘微微上方，雙手向後夾，感受三角肌的發力。 . 🪐Pulldowns: place your band around your wrists then slowly pulldown, we’re focusing on your lats here ||下拉： 彈力帶放置在手腕上，再慢慢下來，重點放在背闊。 . 🪐Bicep Curls: step one your band with one foot then hold it with another hand for curl motions || 二頭彎舉：單腳踩穩彈力帶，再將單手握緊彈力帶上方進行彎舉。 . 🪐Tricep extension: place your band on top of your right shoulder, with your right hand pulling below the band for tricep extension || 三頭伸展：將彈力帶按壓在右肩上，再以右手握緊彈力帶向下伸展。 . . 🔸Full outfit: @ammesporty 🔸使用「AMMEJANNICE」促銷碼即可擁有100元購物金！ 🔸AMME x 禮大人瑜伽彈力帶三入只要$699 🔸4/6-4/19凡購買加壓褲、五分褲免運 . . 🎵 So Close by @notd . . #ammesporty #sportsbra #fitnessmotivation #fitness #fitnessgirl #gym #gymmotivation #thisgirlcan #gymtime #resistancebands #homeworkout #training#fitnessgirl #training #upperbody #運動 #運動女孩 #健身 #健身女孩 #健身房 #worldgym #taipei #taiwan #重訓 #穿搭 #彈力帶 #居家 #徒手運動