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Strengthening the adductors muscles (Inner Thighs) are very important to give you balance & stability around your Pelvis which helps in preventing knees injury.
DO 5 Sets 20 Reps of each exercise 😜💪🏽 #TrainWithAndreia :
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#legday #workoutfit #trainsmart #exercisedaily #fitisthenewskinny

17.10.20 WOD 🔥
平常在台灣練2天至少會休1天,來這裡上課是連操沒休息日😳全身定扣扣已經快變鋼鐵娜了,很想去按摩但又不敢去,怕尖叫到整個店裡都在聽我的慘叫聲😅,今天算肌耐力課表,半小時燒掉400cal,燃脂率26%,已經練完洗完澡10幾分鐘汗還在噴,我好愛這個後燃效應,讓我動完後6小時還持續🔥
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📌for time.
800m run
80 wall ball 10lb
600m run
60 thruster 10kg
400m run
40 pull up
200m run
20 handstand push up
100m farmer walk. 單手12kg
10 burpee complex .
*1 burpee complex= 2 burpree onto plate +2 front squat +2 thruster
(這個絕對整人無誤)
👱🏽‍♀️26:35 min done.
(標準35分鐘內要完成)
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#fitness #fitgirls #fit #fitnessgirl #fitgirl #會動的漢娜#healthylifestyle #healthylife #bodybuilder #bodycheck #bodybulding #keepfit #keepstrong #balilife #重訓 #健身 #緊實 #馬甲 #workout #workoutfit #crossfit #crossfitgirl #exercise #健康 #gymlife #gymgirl #健康生活 #翹臀 #運動 #腹肌

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#healthyfit #strongisbeautiful #workout #workoutmotivation #workoutfit #workoutflow #workoutday #workoutmode #workoutquotes #workoutstyle #workoutdaily #fit #fitness #fitnessmotivation #fitnessjourney #fitnessbody #fitnessfreak #fitnessforlife #fitfam #fitfamily #fitspo #fitspiration #fitspirational #fitstagram #progressnotperfection #healthy #healthylifestyle #healthymind #health

🐥🌾Snapme: kimjonesxxk 🌂
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gym# bodygoals #focus #gympartner #newpatnahealthclub #morning #workoutfit 💪😎

I'm too ready for warm weather 🙌🏽

185x8 sumo
170x8 deficit 😊
@dela_fit @rs__fitness @bio.neil

💃🏻美腿的各種拉筋💃🏻
被漢寶逼很久的運動腿部收操動作,讓妳們久等了土地婆來奉上🙌🏽,很簡單的5個坐姿5個站姿,2種願望一次滿足~!有瑜珈墊的可以坐著好好拉,沒有的站著也能伸展,趁運動剛結束身體還熱的時候拉效果最好👍🏽不但可以減少當下或隔天的腫脹感,線條也會越來越美喔(請不要忽略拉筋的重要!)
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✅每個動作左右邊都要做,各維持30秒到1分鐘。
📌坐姿前彎:一腳腳踝跨在另一腳膝蓋上方,前彎抓腳掌。
📌臀外側:躺著,一腳腳踝跨在另一腳膝蓋上方,手穿過去抱膝往身體的方向靠近。
📌內側:兩腳腳掌併攏,坐姿前彎。
📌前側股四頭:一腳曲膝成跪姿,一腳彎曲到角度越小越好,手抱著彎曲的那邊膝蓋身體靠近,伸展曲膝跪姿的腳,記得這個動作屁股要完全坐在地面,不要坐在腳掌上。
📌梨狀肌、髂肵束、臀外側:兩腳膝蓋重疊,屁股完全穩坐地板,身體前傾。
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💡後側:兩腳伸直較叉、前腳膝蓋用力頂後腳。
💡內側:呈sumo sqaut姿勢,兩腳張開比肩寬、手肘用力把膝蓋往外撐開。
💡兩腳張開比肩寬一些,膝蓋打直手去抓腳踝,頭盡量靠膝蓋。
💡小腿:下犬式,雙腳跟完全採地,手撐地屁股盡量往上頂,頭下壓眼睛看肚子夾背,腳跟用力下踩地板不能顛。
💡大腿前側:這妳們很會,腳後勾同手抓同腳,抓到腳後大腿往前頂骨盆轉正、兩隻大腿盡量平行,伸展更完整。
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⚠️每個人左右腳柔軟度不一樣,一定會有一隻腳比較輕鬆一隻腳比較困難,拉筋的時候不管腳踝還手肘,動作主體不變,可以自己稍微喬一下到舒服的位置,不要很卡很痛還硬ㄍㄧㄥ喔!
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#fitness #fitgirls #fit #fitnessgirl #fitgirl #healthylifestyle #healthylife #bodybuilder #bodycheck #bodybulding #keepfit #keepstrong #keepgoing #重訓 #健身 #緊實 #馬甲 #workout #workoutfit #crossfit #crossfitgirl #伸展 #健康 #gymgirl #健康生活 #翹臀 #運動 #腹肌 #拉筋 #會動的漢娜

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