關於 single leg standing ，我們在網路上蒐集到這些相關的討論、資訊與評價

✏️ #flow of the week ☁️
Side body stretch - 10 breaths
Cross-legged knee tucks 12x
Point & shoot 12x
Modified side plank top leg 8x knee 8x
Up & down dog 4x slow
Single leg standing fold - 5 slow breaths
Single leg standing twist - 4 slow rounds
Land in pistol 5 breaths
Modified navasana one knee in - 10 pulses
Navasana to L-sit - 3 controlled rounds
Side body stretch 10 breaths
Forward fold 15 long breaths
Butterfly 10 long breaths
Splits 10 breaths each side
Butterfly again
Breathe and relax
-
連假期間我四五六日都有教課/代課喔✨

< @outerspace.tpe >
10/8 週四下午14:00-15:15 芯瑜伽｜流動2+倒立
10/8 週四晚上 20:00-21:00 熱汗排毒流動
10/9 週五早上 10:30-11:45 芯瑜伽｜流動2 & 3
10/10 週六早上 10:30-11:45 手平衡 & 倒立
10/11 週日早上10:30-11:30 芯瑜伽｜核心控制

< @innerspace._ >
10/8 週四早上 10:30-11:45 極致流動
10/9 週五下午 16:00-17:00 芯瑜伽｜流動1 & 2

📥 預約🈯️定窗口👉🏼 @outerspacesta

Get Active! Rise & Shine [Ep 35] | Yoga
& Pilates with Dawn Sim & Betsy Chen

Join Dawn & Betsy for a blast to your core this morning!

🔴 LIVE
★ Date: 1June 2020
★ Time: 8:30 am (Singapore time)

The Get Active! Rise & Shine programme is designed to keep you healthy & active at home! Be it working from home or spending time with your families, may you find a renewed sense of energy to go about doing your daily activities!

The programme rundown is as follows:

Segment 1: Dawn
Ujjayi breathing
Seated arm extensions
Seated side bends
Cat cows
Three legged Dog
Low Lunge
Half Split

Sun Salutations x 8

Big Toe Standing pose
Standing Pigeon
Dancer pose
Crescent Lunge
Humble Warrior

Segment 2: Betsy
Supine Single Leg Toe Taps
Double Leg Toe Taps
Deadbug
Double Leg Stretch

Lift and Lower (One Leg Bent)
Teaser

Swimming Prep
Planks
Inchworm
Push Up

Seated Mermaid Stretch

Enjoy the programme!

More virtual classes are also available on ActiveSG Circle! : https://bit.ly/fb-activesg-circle-virtual-classes

#SGUnited #GetActiveSG #GetActiveTV #1PlaySports #GetActiveStayStrong #SingaporeTogether #StayHomeForSG

Get Active! Rise & Shine [Ep 26] | Yoga & Pilates with Dawn Sim & Betsy Chen

Join Dawn & Betsy for a blast to your core this morning!

🔴 LIVE
★ Date: 18 May 2020
★ Time: 8:30 am (Singapore time)

The Get Active! Rise and Shine programme is designed to keep you active and healthy at home, with a renewed sense of energy to go about doing your daily activities.

Be it at working from home or spending time with your families. For today's morning programme, we welcome Betsy Chen!

The programme rundown is as follows:

Segment 1: Betsy

Seated Exercises
Seated Spinal Mobilization

Abdominal Work
Roll Up / Down
Teaser
Half Roll Back w Obliques
Rollover

Glute work / Plank

Segment 2: Dawn
Props you'll need :
- Yoga Mat
- Bath Towel

Standing poses for Shoulder and back tension

Tree Pose Variation
Standing Pigeon
Warrior 2
Lizard Lunge
Pyramid Pose
Revolving Triangle
*Repeat on other side

Seated/grounded Poses
Side Plank to side stretch
Seated Pigeon
Seated Single Leg Forward Fold w Twist
Catch the Cats Tail
Bridge Pose
Savasana

Enjoy the programme!

Catch more of Get Active TV's LIVE shows here! : https://circle.myactivesg.com/getactive-tv-live

Unsure of what you can do during #CircuitBreaker? From fitness to wellness, skills and knowledge based activities, we've got you covered! Visit this link: https://bit.ly/3cqyp4y

More virtual classes are also available on ActiveSG Circle! : https://bit.ly/fb-activesg-circle-virtual-classes

#SGUnited #GetActiveSG #GetActiveTV #1PlaySports #GetActiveStayStrong #SingaporeTogether #StayHomeForSG

居家20分鐘蜜桃臀訓練 (含伸展&暖身)
Side to side banded squat 阻力深蹲螃蟹走
Banded Monster walk 怪獸行走
Banded squat pulses 深蹲跳頓
Standing banded abduction 站姿阻力開合
Rest 休息一下
1 & 1/2lunge(right) 1又1/2跨步蹲(右)
1 & 1/2lunge (left) 1又1/2跨步蹲(左)
Side lunge pulses (right) 側跨步蹲停頓(右)
Side lunge pulses (left) 側跨步蹲停頓(左)
Banded Rainbow lunge (right ) 阻力彩虹跨步蹲(右)
Banded Rainbow lunge (left) 阻力彩虹跨步蹲(左)
Rest 休息一下
Banded Frog pump 阻力青蛙臀橋
Single thrust + hold(right) 單腳臀橋 + 停留(右)
Single thrust + hold (left)單腳臀橋 + 停留(左)
Banded side lying hip abduction+ hold(right) 側躺阻力開腳 + 停留(右)
Banded side lying hip abduction+ hold (left)側躺阻力開腳 + 停留(左)
Rest
Fire hydrant into leg lift (right) 小狗抬腳變化型(右)
Donkey pulses(right) 驢子抬腳停頓(左)
Fire hydrant into leg lift(left) 小狗抬腳變化型(右)
Donkey pulses (left) 驢子抬腳停頓(左)
.
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Here are some tips for the single standing leg postures... standing forehead to knee, standing bow pulling, balancing stick. Super challenging postures in the yoga canon but if mastered very beautiful ones!

These postures take time... lots of will power and understanding of correct technique.

Video by B Wong, Henry Leung
Thank you Stephanie Chaukei

"Cardio có thực sự cần thiết không?" là câu hỏi mình thường xuyên nhận được từ các bạn. Và mình xin trả lời việc Cardio thật sự không cần thiết chút nào vì có rất rất nhiều cách để thực hiện Calories Deficit theo mục tiêu của bạn. Với cá nhân mình, mình thường thực hiện điều này như đã nói trong video, đó là: ?

1. Tăng hoạt động trong ngày để tăng TDEE để trao đổi chất tốt hơn?
2. Tăng volume bài tập lên ?

Bài viết về chủ đề Cardio và tất cả các kiến thức liên quan đến luyện tập, dinh dưỡng sẽ được đăng trên fanpage A.N.F, các bạn nhớ theo dõi tại link này nhé: ?
https://www.facebook.com/Shredan7294/

✅ VỀ PHẦN LUYỆN TẬP:

Các bài tập và số reps thì mình sẽ để ở dưới đây:

1. Squat: 5x3 REPS @RPE 6/7/8/L.D/L.D
2. Leg press: 4x6 REPS (Tempo 4-1-0-1) @RPE 8
3. Hip thrust: 3x10-12REPS @RPE 8
4. Walking lunges: 2x20 REPS/Chân @RPE 9
5. Single leg extension: 3x15 REPS @RPE 8
6. Yoga ball single leg curls: 3x15 REPS @RPE 8
7. Standing calf raise: 6x10 REPS/Chân @RPE 8————————————————————-
“Muốn đi nhanh thì đi hãy một mình,
Muốn đi xa thì hãy đi cùng nhau.”

HÃY NHỚ RẰNG MÌNH LUÔN Ở ĐÂY ĐỂ GIÚP CÁC BẠN THÀNH CÔNG.

Ai có nhu cầu Online Coaching hay tư vấn thì tương tác với mình qua:

▶️ Youtube Channel:
https://metub.net/annguyenfitness
?Mail: [email protected]
?Facebook cá nhân:
https://www.facebook.com/shredan72
?Fanpage:
https://www.facebook.com/Shredan7294/