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身為教練更要以身作則的努力。
與Kris教練的早晨訓練，希望可以回歸好的狀態，謝謝🙏。
今日重點：
13”inch box squat 72公斤x4組
「hip thrust」115公斤x4組
push up 負重25公斤x4組
pallof 十下x4組及Sled walk七分鐘
自己好玩的動作「倒立扶地挺身」
🔥🔥🔥🔥🔥🔥
#重量訓練 #私人教練 #為回歸而努力 #肌力訓練 #持之以恆
#OALWORKOUTCHALLENGE
DAY 2 : AMRAP 30 MINS CALORIES BURNER!!!!! 🔥
AMRAP : AS MANY REPETITIONS AS POSSIBLE WITHIN 30 MINS, LOOP THE EXERCISES, AND SEE HOW MANY ROUNDS YOU CAN ACHIEVE. THIS ONE, TAKE REST IF NECESSARY BUT THE GOAL IS TO TAKE A MINIMAL REST AS POSSIBLE.
SET YOUR TIMER TO 30 MINS, JUST FOLLOW THE REPS THAT I HAVE SET. TAKE NOTE AFTER U HAVE DONE 1 ROUND. SO U CAN KEEP TRACK YOURSELF.
DETAIL:
🔹5 X LONG JUMPS
🔹 5 X BASIC BURPEES
🔹 5 X INCH WORM HAND RELEASE PUSH UP
🔹 5 X BACK EXTENSION WITH SQUEEZE
🔹 5 X SINGLE LEG HIP BRIDGE (5L 5R)
🔹 10 X RUSSIAN TWIST (L+R COUNT 1)
🔹 10 X BICYCLE CRUNCH (L+R COUNT 1)
Refer to the link for the exercise reference. I have take away single leg squats and explosive jump. And cut the repetitions by half. So don’t follow the video exactly. Just refer if u are unsure about the moves.
https://www.instagram.com/tv/B_hASa2D5tA/?igshid=122zup5adpsw6
Day 10 ; Let’s do more Body Weight (I swear it’s gonna make you sweaty as hell)
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Do 15 reps of all the exercises given & repeat them 3-5 rounds !
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You might realise some of my workouts are regressions of the actual workouts (so it’s beginner friendly, if ya’ll pro feel free to progress it! )
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1) Plank Jumps
- Start on plank position, jump forward for a knee tuck and return to your plank position & repeat !
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2) Cobra Push up
- Get yourself in loaded beast position slowly push your body forward being as near to the floor as possible and eventually push yourself up & return to loaded beast & repeat, feel free to start with a pike position if you are stronger !
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3) Beast Unload
- Set loaded beast as starting position with knees constantly 1 inch off the floor, push your body & only your body forward with your knees staying in the exact same position all time & return
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4) Donkey Kickbacks
- Start with all fours on ze floor, Jump upwards tucking your head in & kick your own butt and return 😛
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5) Controlled Hip Raises
- Hold on to something & bring your body upwards leaving only your upper back on the floor, control yourself when you’re coming down. (If you want it to be more challenging, keep your legs as straight as possible all the time)
The differences in leg length can range from a fraction of an inch to several inches. The greater the difference, the more likely it is that the person will experience issues with gait, posture, and pain.
CLM Tit Tar Day at Mid Valley Branch (Holdings)
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(Throwback)
For Private/ Corporate Event, Exchange Program Event or Ambassador Health Seminar, kindly WhatsApp CLM Holding: https://wa.me/60163491368
CLM Tit Tar in Malaysia Kuala Lumpur
Careline number:
+603-2935 9983
CLM Damansara: 6014-3333039
CLM Setia Alam: 6012-5733039
CLM Ampang: 6012-6389727
CLM MidValley: 6012-8990685
CLM Sri Petaling: 6012-9850685
CLM International
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過渡時期頭髮亂翹好討厭，今天一起換個造型吧！好看嗎？？？喜歡嗎？？？
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This video is not sponsored.
#髮型 #編髮 #辮子
⬇️⬇️English recipe follows ⬇️⬇️
油鴨髀煲仔飯：
材料：
米1.5膠嘜
臘鴨髀1隻
免治豬肉120克
處理：
1. 煲1鑊滾水，放油鴨髀煲3分鐘，去除污漬及油漬。
2. 豬肉調味：
a. 胡椒粉少許
b. 生粉1茶匙
c. 生抽半茶匙
d. 雞汁1茶匙
e. 油1茶匙
撈勻，醃10分鐘。
3. 放米落煲仔，洗乾淨。
4. 加水落煲仔，大約高於米面1/4吋。
5. 油鴨脾已出水，清水沖洗乾淨。
6. 油鴨脾，切件。
烹調：
1. 放油鴨髀及免治豬肉落煲仔，中火煮滾。
2. 用毛巾封蓋煲邊，以保持煲內熱力。
3. 滾起後，熄火，焗10分鐘。
4. 預備煲仔飯豉油：
a. 油少許
b. 生抽1湯匙
c. 糖半茶匙
滾起，放在碟仔。
6. 飯已焗了10分鐘，開慢火，煲仔4邊，每邊燒1分鐘。
7. 全程時間大約15分鐘完成。可享用。
Cured duck's leg claypot rice:
Ingredients:
Plain rice 1.5 measure cup
Cured duck's leg 1 No.
Minced pork meat 120g
Preparation:
1. Boil up a wok of water, put cured duck's leg. Boil for 3 minutes to remove dirts on duck.
2. Season pork meat:
a. Pepper little
b. Tapioca starch 1 tsp
c. Light soya sauce 1/2 tsp
d. Chicken sauce 1 tsp
e. Oil 1 tsp
Mix well. Season for 10 minutes.
3. Put plain rice into pot, rinse thoroughly.
4. Add water into pot, it is about higher than the volume of plain rice for
1/4 inch.
5. Cured duck's leg has been soaked well in boiled water, rinse with tap water.
6. Cured duck's leg, cut into pieces.
Steps:
1. Put cured duck's leg and minced pork into pot. Heat up at medium flame.
2. Cover up the gap on the pot by a towel to keep the heat inside the pot.
3. Turn off fire after the pot has been boiled up. Leave it for 10 minutes.
4. Prepare the sauce for claypot rice:
a. Oil little
b. Light soya sauce 1 tbsp
c. Sugar 1/2 tsp
Boils well. Put on serving plate.
5. Rice has heated in pot for 10 minutes. Turn to low flame. Claypot rice, turn around the pot 4 times with 1 minute for each time.
6. It takes about 15 minutes to complete the whole process. Serve.
?煲仔飯/煲仔菜?(系列播放清單)
https://www.youtube.com/playlist?list=PLkU_SdeTtB_Tuisabth907E6CxvfkUTGb
臘腸潤腸油鴨髀肉餅飯1
https://youtu.be/6jgOrl2xOkA
潮式芋頭煲仔飯2
https://youtu.be/Iu7EqCni2wk
???我有900多條片?大家入呢個網址 ?全部可以睇曬?
https://goo.gl/cuyAZa hip???
??I have more than 900 movies?Everyone enters this URL ?All can be viewed ?
https://goo.gl/cuyAZa hip??
Claypot Rice with Cured Duck Leg?Rich, Meaty, Stomach-Filling, Soul- Satisfying Tastiness?
Jul 15, 2020 - Fabric: 100 % Polyester Size WAISTLINE HIP LENGTH CM INCH CM INCH CM INCH S 67.2 26.2 89.4 34.9 46 17.9 M 71.2 27.8 93.4 36.4 47 18.3 L 75.2 ... ... <看更多>
hip inch 在 How To: Measure (Bust, Waist, Hip) - YouTube 的推薦與評價
... <看更多>