關於 squat and reach stretch ，我們在網路上蒐集到這些相關的討論、資訊與評價

Stretching without a mat 🤗
These are some inner thigh, hamstring stretches and forward bends that I love doing whenever I feel so tight. The best thing about them is I can do them without a mat, anytime, anywhere.
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1. Yogi Squat (Malasana)
Push elbows into inner knees to lift chest.
Lengthen spine & draw shoulders away from ears.
2. Garland Pose (Malasana)
Reach forward, wrap arms around shins and grab hold of heels. Fold forward to stretch the spine and inner thighs.
3 + 4 + 5. Standing Forward Bends
Bend knees as much as you need to keep belly on your thigh(s), let head & upper body hang. If you have low/ high blood pressure, keep head slightly lifted. You want to shift your weight to the balls of your feet to really stretch the hamstrings and lower back more.
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Hold each pose for a minute.
If you tend to get dizzy easily, hold shorter, and rest in a squat in between the standing forward bends.
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If you’re dealing with back injuries, please seek advice before doing them :)
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#foxyroxyyoga #practiceyogachangeyourworld #flexibility

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15-Minute Gentle Morning Stretch to Power Your Day & Boost Immunity | Joanna Soh

This is a gentle stretch class focusing on healing, nurturing and boosting your immune system. By stretching and moving, we release the stagnant energy within our cells, encourage relaxation, reduce stress and start our day energised.

Sequence: 45 seconds dynamic stretch with 15 secs transition
Duration: 15 minutes
Exercises:
1) Cat-Cow
2) Inchworm to Upwards Dog
3) Groiners
4) Side Stretch with Rotation
5) Twisted Chair Pose
6) Side Stretch Crunch
7) Plank Cross Reach
8) Plank to High Lunge
9) Sumo Squat with Side Twist
10) Three-Legged Dog Cross Crunch
11) Glute Bridge March
12) Alternating Leg Raises

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15-Minute Gentle Morning Stretch to Power Your Day & Boost Immunity | Joanna Soh

Subscribe to my channel : http://youtube.com/linoralow

Whats up guys, for anyone looking to do a quick workout about 30-40mins at home. Give this a go. I sure had fun and sweated loads for this.

FULL WORKOUT
Inchworm x 5
Worlds Greatest Stretch x 5
Squat to reach x 10
lunge and reach back x 10
Wind Mills x 5 per side
Dish Hold 1 min

MAIN WORKOUT
A1 - Goblet Squats 3 X 12
A2 - Lateral Lunge 3x 10
A3 - forward to Reverse Lunge 3 X 8 each leg

Triset B
B1 - Stiff Legged deadlift with band x 3 x 12
B2 - Single leg deadlift 3 X 10 EACH LEG
B3 – Lying GLute Bridge 3 X 12

Triset C
C1- z Press - 3 x 15
C2 –BENT OVER ROWS 3 x 10 E.Side
C3 - Zombie march 3 x10

8mins AMRAP Finisher
A. Single Arm Swings 5R 5L
B. 2 Deadlift Clean Twist Press 5 R 5 L
C. Bear to Pull


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Join James and get toned for summer and fit for summer!

Full body work out

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Venue: The Pulse

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10mins 30:30

Squat
Keep feet shoulder wid apart, knees same direction as your feet, bend your knees and hips at the same time whilst maintain a neutral back

Reverse lunges
Take one big step backwards landing toe to heel, make sure both knees remain in a 90 degree angle with your torso upright

Side lunges
Position your feet on the floor so they're hip-width apart with your toes pointed directly forward. Lift your right leg and step to the side. Once your foot is fully planted, push your hips back and bend your right knee to lower into a lunge.

Knee push ups
Get into a push up position, form alignyform shoulders to knees. Drop chest to floor and drive back up.

Diamond knee push ups
Get into a push up position but keep your knees on the floor. Then, lean your torso forward and position your hands in the shape of a diamond so your index fingers and thumbs are touching. Now, lower your torso down but keep your arms tucked into your sides. Then, push back up using your triceps and exhale.

Walk outs
Start by standing up, gradually walk your hands forwards to a push up position then slowly walk back to starting position.

Crunches
Lie down with knees bent, feet on the floor, lift up your upper body until shoulder blades and neck are off the floor

Leg raises
Lie down on your back, legs straight out, lift your legs off the floor as high as your flexibility allows you to, slowly drop back down, repeat.

Side crunches
Lie on the floor, feet flat on the floor, have hands behind your head then lift your ur neck and shoulder blades and reach for the opposite knee

Plank
Get into a push up position, only have forearms one the floor instead of hands. Squeeze glues and tighten the core.