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"TABATA" 一首歌時間瘦身! (‪#‎適合有一定基礎初學者或女生的版本‬) 大家可以邊看邊一起跟著做喔💪 Tabata Workout Special for Beginner & Ladies💪 Let's Do It! 1 Squat 2 Kneeling Push up 3 Dynamic Lunges 4 High Knee 5 Spider Crawl 6 Leg Lifts 7 Plank Jack 8 Knee Crunches ‪#‎做TABATA間歇訓練時一定要注意的事‬ 開始前,請必須做暖身運動和伸展操讓肌肉放鬆。 進行訓練時,最重要的就是時間,必須準確遵守運動20秒再休息10秒的原則,運動效果才會顯著,以這樣的方式進行8組動作,便能有像長時間運動般的燃脂效果。 就算只是勉強運動的人,只要在能力範圍裡用盡全力,也能達到效果。因此,建議間歇訓練要以「慢慢提高速度與次數」的方式來進行最好,在自己體力得以負荷的範圍內進行,比起勉強自己,量力而為才不會受傷。 還有,因為這是在最短時間內盡可能達到最大心跳速率的累人運動,若是容易罹患腦中風或是心臟麻痺的人,做這個運動很可能會發生危險。服用高血壓藥的患者,或是曾罹患腦中風或心臟麻痺者,在進行此訓練前,一定要先詢問醫生。 ZeROX教練們會作出更多簡單教學視頻 讓你更輕鬆瘦身! 關注我們👇 FB Group page s www facebook com zerox officialpage Kyo - s www facebook com kyo survive Mars - s www facebook com Mars 1n earth?fref ts Justin - s www facebook com lui justin 1?fref ts Adam - s www facebook com adam liewyeehang?fref ts Ken - s www facebook com BBOYKEM?pnref story

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Get the Music s tabata-songs lnk to 7-minute-workoutID Tabata Songs APP s tabatasongs com app Inger Houghton demonstrates the entire 7 Minute Workout while listening to "The 7 Minute Workout" by Tabata Songs (Get it on Spotify, iTunes, Google Play) Just like other Tabata Songs, the music tells the listener when to Start, Stop, and which exercise is next When we asked our Tabata Songs listeners what other workouts they do that could use some programed music and instruction (a la Tabata Songs), the overwhelming response was The 7 Minute Workout! Well, you asked for it and we listened! The 7 Minute Workout, a scientifically driven sequence of movements famous by this New York Times article, has gone viral among young professionals with heavy work schedules Our listeners feedback stated that The 7 Minute Workout, just like Tabata, can be difficult without help of a timer and or instruction So we made our first 7 Minute Workout Song based off of our most popular Tabata Song ("Deep Orchestra Tabata") The 7 Minute Workout consists of • Jumping jacks • Wall sits • Push-ups • Abdominal crunches • Step-ups onto a chair • Squats • Triceps dips on a chair • Planks • High knees running in place • Lunges • Push-ups and rotations • Side plank Left • Side plank Right www itunes com TabataSongs www Spotify com TabataSongs www tabatasongs com Inger Houghton @IngerInDubai www Instagram com IngerinDubai www shpdubai com Get the Tabata Songs App Android- s play google com store apps details?id com tabatasongs tabataapp iOS- s itunes apple com us app tabata-songs id1331843150

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"TABATA" 一首歌時間瘦身!(進階版II) 這集多了一位身材體能超棒的女嘉賓參與😍 有跟我們一起完成上一集的歡迎分享你的體驗! 大家可以邊看邊一起跟著做喔💪 Tabata Workout (II) 20sec DO YOUR BEST FASTEST AS YOU CAN 10sec REST Ladies & Gentleman Let s Try it! Let s Do It!💪 1 Narrow Stance Squat 2 Plank to Push up 3 Butt Kicker 4 Bicycle Crunches 5 Side Lunges 6 Toe Touches 7 Hip Extension 8 Russian Twist ‪#‎做TABATA間歇訓練時一定要注意的事‬ 開始前,請必須做暖身運動和伸展操讓肌肉放鬆。 進行訓練時,最重要的就是時間,必須準確遵守運動20秒全力以赴再休息10秒的原則,運動效果才會顯著。 (為了影片美觀容易學習因此我們放慢了速度) 以這樣的方式進行8組動作,便能有像長時間運動般的燃脂效果。 就算只是勉強運動的人,只要在能力範圍裡用盡全力,也能達到效果。因此,建議間歇訓練要以「慢慢提高速度與次數」的方式來進行最好,在自己體力得以負荷的範圍內進行,比起勉強自己,量力而為才不會受傷。 還有,因為這是在最短時間內盡可能達到最大心跳速率的累人運動,若是容易罹患腦中風或是心臟麻痺的人,做這個運動很可能會發生危險。服用高血壓藥的患者,或是曾罹患腦中風或心臟麻痺者,在進行此訓練前,一定要先詢問醫生。 ZeROX教練們會作出更多簡單教學視頻 讓你更輕鬆瘦身! 關注我們👇 ——————————————————————— FB Page s m facebook com zerox officialpage Kyo - s www facebook com kyo survive Adam - s www facebook com adam liewyeehang?fref ts Justin - s www facebook com lui justin 1?fref ts Mars - s www facebook com Mars 1n earth?fref ts Ken - s www facebook com BBOYKEM?pnref story (Special guess) Bi - s www facebook com mat bi 12?fr

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