1:43 抬起臂部*10次 Tricep Dip 10 times 2:32 屈曲手臂拉向下*10 Goal post arms + shoulder squeeze 10 times 3:27 伸直手臂向外*10 Extended side arms 10 times 3:46 伸直手臂向後*10 Extended back arms 10 times 4:04 伸直手臂向前*10 Extended front arms (superman) 10 times 4:35 升起左手及右腿*10個呼吸 Balancing table pose (left arm + right leg) 10 breaths 5:03 拉起右腿*5個呼吸 Right leg grab and balance 5 breaths 5:14 升起左手及右腿*5個呼吸 Balancing table pose (left arm + right leg) 5 breaths 5:29 升起右手及左腿*10個呼吸 Balancing table pose (right arm + left leg) 10 breaths 5:55 拉起左腿*5個呼吸 Left leg grab and balance 5 breaths 6:08 升起右手及左腿*5個呼吸 Balancing table pose (right arm + left leg) 5 breaths 6:45 升值右腿前後拉上*10次 Right leg controlled front and back raise 10 times 7:39 升值左腿前後拉上*10次 Left leg controlled front and back raise 10 times 8:59 拉起雙手及雙腿*20次 Arm pullover straight leg crunch 20 times 10:06 轉身手肘碰膝蓋*30次 Bicycle crunches 30 times 11:07 側面平板(右)*10次 Right side plank dip 10 times 11:25 側面平板(左)*10次 Left side plank dip 10 times 11:59 側面平板打開膝蓋(右)*10次 Right side plank clamshell 10 times 12:29 側面平板屈膝升起上腳(右)*10次 Right side plank clamshell bent leg lift 10 times 13:10 側面平板升起上腳(右)*10次 Right side plank leg lift 10 times 13:39 側面平板打開膝蓋(左)*10次 Left side plank clamshell 10 times 14:08 側面平板屈膝升起上腳(左)*10次 Left side plank clamshell bent leg lift 10 times 14:40 側面平板升起上腳(左)*10次 Left side plank leg lift 10 times 15:24 升起臂部膝蓋向外打開*10次 Hip lift with butterfly hold 10 times 15:58 升起臂部膝蓋向外打開*10個呼吸 Butterfly lift hold 10 breaths 16:21 單腳抬起臂部*10次 Single leg glute bridge with crossed right leg 10 times 16:45 單腳抬起臂部*10次 Single leg glute bridge with crossed left leg 10 times 17:36 深蹲單腳向後踏步*10次 Squats with leg step backs 10 times 18:47 鴿子式*10個呼吸 Pigeon pose (right) 10 breaths 19:09 鴿子式上身向前*10個呼吸 Pigeon pose with forward lean (right) 10 breaths 19:30 鴿子式*10個呼吸 Pigeon pose (left) 10 breaths 19:45 鴿子式上身向前*10個呼吸 Pigeon pose with forward lean (left) 10 breaths 20:15 束角式*5個呼吸 Bound angle pose (butterfly pose) 5 breaths 20:22 束角式360度轉圈*5次 Bound angle pose (butterfly pose) with clockwise body circles 5 times 20:58 束角式360度轉圈*5次 Bound angle pose (butterfly pose) with counter-clockwise body circles 5 times 22:01 大字馬*10個呼吸 Side split 10 breaths 22:24 大字馬上身拉向右*10個呼吸 Side split right side stretch 10 breaths 22:41 大字馬上身拉向左*10個呼吸 Side split left side stretch 10 breaths 23:08 大字馬*10個呼吸(骨盆向前頭微微朝上)Side split (pelvis forward, arched back, neck & head slightly raised) 10 breaths 雖然Coffee美女老師說升值腿不要抖跟晃,晃的跟儀表板娃娃似的XD
想請問coffee老師 6:45 升值右腿前後拉上*10次 Right leg controlled front and back raise 10 times 7:39 升值左腿前後拉上*10次 Left leg controlled front and back raise 10 times 這二個動作腿都無法伸直,請問可以透過哪一些伸展拉筋動作來加強改善呀? 不是下腳會屈膝,就是拉上的角度很小 T_T 謝謝老師!
This set is real good ! I like the fact that you have combined different parts of body workout this this video with a focus on hips and legs. The stretching part at the end wraps up the workout well and more complete ! Pls do more of this type med length videos!
2022新年打卡 1/1V(靠腹部耐力的腳踏車動作+手腳往中間舉無法一次做完,只能做1/3左右) 1/2爬茶壺山小鐵腿 1/4 V 1/6 V 1/8 V + 站立運動20分鐘 1/9 爬石門山 1/13 V
@lihshinwang49082 жыл бұрын
1/8 V + 站立運動20分鐘
@xueling86044 жыл бұрын
I tried doing stretches, but halfway into the video, I couldn't last as long for the exercise. I will try to continue doing it every day and one day I'll be able to complete each exercise! I came from the stretching stiff shoulders video. I completed that one and I feel my back looser! Thank you for your videos!
@LifeForever13143 жыл бұрын
筋太硬根本無法一字馬😂 平衡感也需要多加強~ 謝謝Coffee製作這麼多好影片~👍
@Iamspooky2213 жыл бұрын
一開始做不到標準沒關係,沒意外的話,慢慢做下去角度就能越打越開了~
@vandada04224 жыл бұрын
进阶者表示这套运动做了两次酸爆❤️❤️ 希望下次有 进阶版的❤️ 大爱coffee运动!
@Coffee89921_4 жыл бұрын
😆🔥
@kiki58942 жыл бұрын
骨盆前傾可以用這個改善嗎? 真的有用嗎?
@yingzi73514 жыл бұрын
Coffee真的很用心🤩 太棒了~~~~~😘😘
@elainetang63284 жыл бұрын
雖然有點難,尤其是平行問題,東歪西倒,完全失敗😅。 但很喜歡這set work out. Coffee, you are the best! 👍👍👍
Hi Coffee! 真係懶左太耐😂 多謝你依段影片! 我做咗三次已經見到好明顯嘅效果! 因為work from home 嘅緣故坐咗好耐 膝頭哥會卡卡聲😭 我有跟你膝頭哥嘅拉筋影片做😖 如果可以嘅話可唔可以錄段係訓練膝頭哥嘅運動👀 By the way ...加拿大嘅粉絲! 希望疫情之後你同你屋企人可以嚟海外同我哋 meet and greet 🤭🤭🤭
Coffee, just wanted to ask why does the side of my knee hurts/pull when im doing the 大字马 action? thank you!! your workout has been great! Please do more targeted workouts like this
I like this, can slim down lower body and correct posture. The stretching part at the end a bit difficult but will continue to try till I get it right! Thanks with love!