關於 push-up alternative ，我們在網路上蒐集到這些相關的討論、資訊與評價

Day3：第三天，繼續在9pm的FB LIVE當值日生，特別嘉賓Jordan Tan來聊聊「呆在家之動一動」！

歡迎與我一起響應由AMM亞洲心動娛樂發起的 #疫起呆在家 活動，讓我們乖乖呆在家拯救馬來西亞！在FB或IG拍照打卡分享在居家抗疫期間所做的事情並 #疫起呆在家 AMM將會根 # 隨機挑選，送出神秘禮物！

準備好你的瑜珈墊！我們一起來！
Set A
1 Joint Warm Up
2 Deadlife Knee to Toe- 20 reps
3 Downward Dog Stretch- 20 reps
4 Glute Bridge on Heels- 30 reps
5 Squat to Heel Up- 30 reps
6 Alternative Lunges- 40 reps
7 Hand Plank Kick Back- 40 reps
8 Elbow Plank Front Touch- 40 reps
9 Crunches- 30 reps

Set B
1 Squat to Knee Down- 30 reps
2 Bend over Shoulder Fly Back- 30 reps
3 Single Leg Lunge- 30 reps
4 Push Up- 25 reps
5 Superman Spine Training- 30 reps
6 Squat Jump- 25 reps
7 Single Leg Deadlife- 40 reps
8 Mountain Climber- 50 reps
9 Abs Biker- 50 reps
10 Leg Raise- 30 reps

Day3：第三天，繼續在9pm的FB LIVE當值日生，特別嘉賓Jordan Tan來聊聊「呆在家之動一動」！

歡迎與我一起響應由AMM亞洲心動娛樂發起的 #疫起呆在家 活動，讓我們乖乖呆在家拯救馬來西亞！在FB或IG拍照打卡分享在居家抗疫期間所做的事情並 #疫起呆在家 AMM將會根 # 隨機挑選，送出神秘禮物！

準備好你的瑜珈墊！我們一起來！
Set A
1 Joint Warm Up
2 Deadlife Knee to Toe- 20 reps
3 Downward Dog Stretch- 20 reps
4 Glute Bridge on Heels- 30 reps
5 Squat to Heel Up- 30 reps
6 Alternative Lunges- 40 reps
7 Hand Plank Kick Back- 40 reps
8 Elbow Plank Front Touch- 40 reps
9 Crunches- 30 reps

Set B
1 Squat to Knee Down- 30 reps
2 Bend over Shoulder Fly Back- 30 reps
3 Single Leg Lunge- 30 reps
4 Push Up- 25 reps
5 Superman Spine Training- 30 reps
6 Squat Jump- 25 reps
7 Single Leg Deadlife- 40 reps
8 Mountain Climber- 50 reps
9 Abs Biker- 50 reps
10 Leg Raise- 30 reps

《齊齊跟我 WORK FROM HOME！》#WFH 俯臥撐訓練 Push-ups
https://youtu.be/hIYJ_ZEE-AY

俯臥撐 Push-Up，一個最原始的體能訓練方法，今時今日已經發展成千變萬化。今集同大家一齊試下幾款具挑戰性嘅做法，訓練上身肌肉嘅爆發力同速度。

地點：隨時隨地（⚠️請注意地面安全）

俯臥撐訓練：（建議雙手平膊頭，手肘成90度）
1️⃣ 俯臥撐 x10
2️⃣ 浮空時拍手掌1下 x10
3️⃣ 浮空時拍手掌2下 x10
4️⃣ 浮空時拍手掌1下+拍耳朵1下 x10
5️⃣ 浮空時雙手向上前方舉起 x10
6️⃣ 浮空時四肢同時向上方舉起 x10
7️⃣ 浮空時雙手拍其中一側膝頭x10
8️⃣ 靠牆倒立
9️⃣ 靠牆倒立+ 俯臥撐

‼️2️⃣至7️⃣ 因應個別能力而調整次數，如體力下降時需更加注意落地安全。

🥋完成訓練後，可練習空手道的出拳或任何連續技動作，會有完全不一樣的速度感覺👊🏻

———————————————
Push-ups training: (please shoulder width & 90 degrees of Elbow)
1️⃣ Push-ups x10
2️⃣ Clipping Push-ups x10
3️⃣ Double clipping Push-ups x10
4️⃣ One clipping & touch ears x10
5️⃣ Raise your hands upwards x10
6️⃣ Raise your 4 limbs upwards x10
7️⃣ Touch your knee (alternative) x10
8️⃣ Hand-stands
9️⃣ Hand-stands with push-ups

‼️2️⃣to7️⃣ Depends on individual level for repetition, pay attention to landing when feels getting tired.

🥋After completing the exercises, you can practice karate punches or any continuous hands technique, it will give you a different feeling of technique exertion 👊🏻

#WFH
#WorkFromHome
#WorkFromHomeLife
#空手道 #Karate
#體能訓練 #fitness
#Pushups #Chest #Triceps #Handstand
#香港 #鄭子文
#HongKong #ChengTszManChris

All level fat burning bodyweight workout. Beginners, please follow the alternative version. Intermediate level, try to keep up with my pace! Hardcore people, take no rest in between each round! As always, your form is the most important of all, slow down and do it with the proper form if you are running out of gas! Download my training App here: https://bit.ly/trainwithjordanapp

Estimated calories burned in this session: 250-450+ kcal
(your fitness tracker might show different results)

▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
Training & Coaching App: https://bit.ly/trainwithjordanapp

Music by Revealed Recordings

0:00 Warm Up
3:13 Round 1
6:25 Round 2
9:37 Round 3
13:00 Round 4
16:27 Final Round

DISCLAIMER

The exercises and workouts provided in this video are for educational purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.

Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.

The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program,
if at any point during your workout you begin to feel faint, dizzy or have physical discomfort,
you should stop immediately and consult a physician.

#fitness #workout #weightloss

今天的居家上身訓練分為三部分：
1.胸&三頭 chest and triceps 2. 背 &後三角 Back and rear delt 3.肩膀&上胸 shoulder and upper chest

(1) chest and triceps 胸 與 三頭(手臂後側)
Knee down Push up 跪姿伏地挺身 (針對胸大肌 三頭肌為輔)
Hand release push up 跪姿伏地挺身變化型
Diamond pushup 鑽石伏地挺身 (更針對三頭肌 與 胸肌內側)
Reverse plank dip 反向平板三頭撐體 (針對三頭肌與核心)
Reverse plank taps 反向平板碰腳 (針對三頭與核心軀幹穩定度)

(2) Back and rear delt 背部與後三角
Towel back extension 背部屈伸(針對闊背肌)
Alternative superman左右超人式 (針對單邊闊背肌)
Y rear delt liftY字後三角上提 鍛鍊後三角(肩膀後側)
組間休息30秒做2組 rest for 30 secs. Do 2 sets.

(3)shoulder and upper chest 肩膀與上胸 利用家中書本 (初學者一手各1-2本 進階者各2-3本)
Front raise hold 肩前舉停頓 (針對前三角)
Lateral raise hold 側平舉停頓 (針對中三角)
Squeeze press 胸內側夾舉 (針對前三角與胸大肌上緣)
All around world 肩環繞 (針對中三角與胸大肌上緣，建議降一本書的重量)
.
*此影片無商業合作 Edited by Amanda Yeh
Bra Top by lululemon
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part1.
Plank switch jump 平板輪流跳躍
High plank twist 平板扭身轉體
Plank into squat hold 平板前跳+深蹲
Squat hold walks 深蹲前後走
Squat hold 停頓深蹲
Rest 30
part2.
In & outs jumps 窄距與寬距深蹲跳
Side squat move 側跨步蹲變化型
Curtsy pluses 後側跨步蹲停頓
Mountain climber登山式
Plank cross leg reach 平板側伸腿
Rest 30
part3.
Knee down push up 跪姿伏地挺身
Spider plank 蜘蛛平板
Plank taps 平板輪流點步
Seated alternative crunch 坐姿左右捲腹
Seated high up crunch 坐姿高抬捲腹
Russian twist俄羅斯轉體
Butterfly sit-ups 蝴蝶式仰臥起坐
Leg raises 仰臥抬腳
.
*此影片無商業合作
Bra from teamjoined discount code "may8572fit"
leggings from nike women
.
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多跟著做的May Fit居家訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi

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