WEBVTT

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歡迎參加確實訓練課程

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我是擔任本課程教練的莫妮卡

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一起加油訓練吧!

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那麼就事不宜遲

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這個課程也從伏地挺身開始

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伏地挺身不只能鍛鍊手臂，對整個上半身都很有效果

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胸部  肩膀  手臂背部  甚至腹部

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還有就是  一直到腋下為止

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在伏地挺身這一動作中就可以鍛鍊到許多地方  非常值得

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讓我們一起努力吧!

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那麼就一起開始吧!


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首先從姿勢開始

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把身體貼近地面

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把手掌平放在地上

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手指微微向內

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然後將雙手彎曲至與肩同寬

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這時，讓背保持水平是很重要的

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不可以讓腰往下垂喔

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也要使用你的腹肌唷

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好  這就是伏地挺身的姿勢

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那麼  因為本課程是確實訓練課程

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打起精神  一組20次  一起做吧!

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第一組 要開始了喔~

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預~備

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一

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二

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三

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四

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五

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六

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七

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八

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九

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十

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十一

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十二

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十三

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十四

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十五

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十六

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十七

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十八

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十九

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二十

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辛苦了

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手臂很有感覺對吧!

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休息夠了嗎?

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那麼

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一起來做最後一組吧!

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要開始囉

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預~備

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一

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二

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三

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四

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五

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六

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七

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八

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九

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十

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十一

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十二

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十三

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十四

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十五

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十六

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十七

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十八

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十九

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二十

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結~束~了~

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四十次成功完成了呢

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好厲害 好厲害

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雖然非常累人

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但我好喜歡這樣的充實感

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休息一下之後

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我們再一起去做下個訓練吧