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(2020-02-12) by PE dept
[img]http://210.176.23.172/gallery/albums/unite/PE.sized.jpg" BORDER="0[/img]
[b]各位同學：[/b]
知道這段時間大家也閒在家中，悶悶不樂吧！為你們送上好東西呢！
對抗疫情，除了保持個人衛生，早睡早起，少到人多聚集的地方外，最重要還是擁有「健康體魄」。
有見及此，為大家揀選了一系列的體能運動，讓大家可安心在家也能享受做運動的樂趣。
(希望大家每星期最少做三次，如能每天也動一動當然最好吧！)
[b]熱身和暖身運動[/b]：(非常重要)
1 [url=www.youtube.com/watch?v=2L2lnxIcNmo]https://www.youtube.com/watch?v=2L2lnxIcNmo[/url] (The Five-Minute Full Body Stretching)
2 [url=www.youtube.com/watch?v=sTxC3J3gQEU]https://www.youtube.com/watch?v=sTxC3J3gQEU[/url] (Total Body Stretching Warm-up)
[b]初階組[/b]：適合很久或很少做運動人士
1 [url=www.youtube.com/watch?v=ECxYJcnvyMw]https://www.youtube.com/watch?v=ECxYJcnvyMw[/url] (7-Minute Workout)
2 [url=www.youtube.com/watch?v=pj4TVbnIEgk]https://www.youtube.com/watch?v=pj4TVbnIEgk[/url] (10-Minute Workout for Teenagers)
3 [url=www.youtube.com/watch?v=UItWltVZZmE]https://www.youtube.com/watch?v=UItWltVZZmE[/url] (20Min Full Body Workout- Beginner Verson )
[b]中級組[/b]：適合有恆常做運動人士
1 [url=www.youtube.com/watch?v=Eu8yRXjIaJQ]https://www.youtube.com/watch?v=Eu8yRXjIaJQ[/url] (7-Minute Strong by Zumba Leg Workout)
2 [url=www.youtube.com/watch?v=qm9ujVPJ0NA]https://www.youtube.com/watch?v=qm9ujVPJ0NA[/url] ( Work Your Arms, Back, and Chest With 7-Minute No Equipment Strong by Zumba Workout)
[b]高級組[/b]：敢向難度挑戰的人士(校隊同學不妨試試)
1 [url=www.youtube.com/watch?v=dJlFmxiL11s]https://www.youtube.com/watch?v=dJlFmxiL11s[/url] (At home Core Workout Clutch Life: Ashley Conard's 24/7 Fitness Trainer)
2 [url=www.youtube.com/watch?v=11WLF24-5iM]https://www.youtube.com/watch?v=11WLF24-5iM[/url] (At Home Cardio and Core Workout Clutch Life: Ashley Conard's 24/7 Fitness Trainer)
3 [url=www.youtube.com/watch?v=nrLo5QCCfCc]https://www.youtube.com/watch?v=nrLo5QCCfCc[/url] (Perfect Butt: Single Leg Bridge) (每隻腳15次，做3組)
除了以上的組合，大家也可自選適合自己的動作做練習。
選取以下其中五或六款動作，每款做15次，輪著做，共做3 組。
1 [url=www.youtube.com/watch?v=aclHkVaku9U]https://www.youtube.com/watch?v=aclHkVaku9U[/url] (Squats For Beginners: How to do a Squat Correctly)
2 [url=www.youtube.com/watch?v=QOVaHwm-Q6U]https://www.youtube.com/watch?v=QOVaHwm-Q6U[/url] (Lunges For Beginners: How to do a Lunge the Right Way)
3 [url=www.youtube.com/watch?v=dZgVxmf6jkA]https://www.youtube.com/watch?v=dZgVxmf6jkA[/url] (Burpees for Beginners: How to do a Burpee)
4 [url=www.youtube.com/watch?v=5ER5Of4MOPI]https://www.youtube.com/watch?v=5ER5Of4MOPI[/url] (How to do crunches/ Perfect crunches for beginners)
5 [url=www.youtube.com/watch?v=nrLo5QCCfCc]https://www.youtube.com/watch?v=nrLo5QCCfCc[/url] (Perfect Butt: Single Leg Bridge)
6 [url=www.youtube.com/watch?v=p1GERX3lf3Y]https://www.youtube.com/watch?v=p1GERX3lf3Y[/url] (Toning Lower Back Workout Routine)
7 [url=www.youtube.com/watch?v=ASdvN_XEl_c]https://www.youtube.com/watch?v=ASdvN_XEl_c[/url] (Planks for Beginners: How to do a Plank)
8 [url=www.youtube.com/watch?v=ynUw0YsrmSg]https://www.youtube.com/watch?v=ynUw0YsrmSg[/url] (Bowflex/ The Three-Minute Perfect Plank Workout)
9 [url=www.youtube.com/watch?v=ZhiCSdOVJp0]https://www.youtube.com/watch?v=ZhiCSdOVJp0[/url] (How to Do Mountain Climbers Properly)
10 Push Up
11 Vertical Jump
12 Sit Up
其實網上有各種各樣、五花百門的運動視頻，只要大家肯踏出一步去嘗試，健康的人生便離大家不遠吧！
如有任何問題或想分享運動後感，大家可隨時找我呢！大家一起努力吧！
[b]Miss Chung[/b]
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![(2020-02-12) by PE dept
[img]http://210.176.23.172/gallery/albums/unite/PE.sized.jpg" BORDER="0[/img]
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ç¥éé段æé大家ä¹éå¨å®¶ä¸ï¼æ¶æ¶ä¸æ¨å§ï¼çºä½ åéä¸å¥½æ±è¥¿å¢ï¼
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[b]ç±èº«åæ身éå[/b]ï¼(é常éè¦)
1 [url=www.youtube.com/watch?v=2L2lnxIcNmo]https://www.youtube.com/watch?v=2L2lnxIcNmo[/url] (The Five-Minute Full Body Stretching)
2 [url=www.youtube.com/watch?v=sTxC3J3gQEU]https://www.youtube.com/watch?v=sTxC3J3gQEU[/url] (Total Body Stretching Warm-up)
[b]åéçµ[/b]ï¼é©åå¾ä¹æå¾å°åéå人士
1 [url=www.youtube.com/watch?v=ECxYJcnvyMw]https://www.youtube.com/watch?v=ECxYJcnvyMw[/url] (7-Minute Workout)
2 [url=www.youtube.com/watch?v=pj4TVbnIEgk]https://www.youtube.com/watch?v=pj4TVbnIEgk[/url] (10-Minute Workout for Teenagers)
3 [url=www.youtube.com/watch?v=UItWltVZZmE]https://www.youtube.com/watch?v=UItWltVZZmE[/url] (20Min Full Body Workout- Beginner Verson )
[b]ä¸ç´çµ[/b]ï¼é©åææ常åéå人士
1 [url=www.youtube.com/watch?v=Eu8yRXjIaJQ]https://www.youtube.com/watch?v=Eu8yRXjIaJQ[/url] (7-Minute Strong by Zumba Leg Workout)
2 [url=www.youtube.com/watch?v=qm9ujVPJ0NA]https://www.youtube.com/watch?v=qm9ujVPJ0NA[/url] ( Work Your Arms, Back, and Chest With 7-Minute No Equipment Strong by Zumba Workout)
[b]é«ç´çµ[/b]ï¼æ¢åé£åº¦ææ°ç人士(æ ¡éåå¸ä¸å¦¨è©¦è©¦)
1 [url=www.youtube.com/watch?v=dJlFmxiL11s]https://www.youtube.com/watch?v=dJlFmxiL11s[/url] (At home Core Workout Clutch Life: Ashley Conard's 24/7 Fitness Trainer)
2 [url=www.youtube.com/watch?v=11WLF24-5iM]https://www.youtube.com/watch?v=11WLF24-5iM[/url] (At Home Cardio and Core Workout Clutch Life: Ashley Conard's 24/7 Fitness Trainer)
3 [url=www.youtube.com/watch?v=nrLo5QCCfCc]https://www.youtube.com/watch?v=nrLo5QCCfCc[/url] (Perfect Butt: Single Leg Bridge) (æ¯é»è³15次ï¼å3çµ)
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1 [url=www.youtube.com/watch?v=aclHkVaku9U]https://www.youtube.com/watch?v=aclHkVaku9U[/url] (Squats For Beginners: How to do a Squat Correctly)
2 [url=www.youtube.com/watch?v=QOVaHwm-Q6U]https://www.youtube.com/watch?v=QOVaHwm-Q6U[/url] (Lunges For Beginners: How to do a Lunge the Right Way)
3 [url=www.youtube.com/watch?v=dZgVxmf6jkA]https://www.youtube.com/watch?v=dZgVxmf6jkA[/url] (Burpees for Beginners: How to do a Burpee)
4 [url=www.youtube.com/watch?v=5ER5Of4MOPI]https://www.youtube.com/watch?v=5ER5Of4MOPI[/url] (How to do crunches/ Perfect crunches for beginners)
5 [url=www.youtube.com/watch?v=nrLo5QCCfCc]https://www.youtube.com/watch?v=nrLo5QCCfCc[/url] (Perfect Butt: Single Leg Bridge)
6 [url=www.youtube.com/watch?v=p1GERX3lf3Y]https://www.youtube.com/watch?v=p1GERX3lf3Y[/url] (Toning Lower Back Workout Routine)
7 [url=www.youtube.com/watch?v=ASdvN_XEl_c]https://www.youtube.com/watch?v=ASdvN_XEl_c[/url] (Planks for Beginners: How to do a Plank)
8 [url=www.youtube.com/watch?v=ynUw0YsrmSg]https://www.youtube.com/watch?v=ynUw0YsrmSg[/url] (Bowflex/ The Three-Minute Perfect Plank Workout)
9 [url=www.youtube.com/watch?v=ZhiCSdOVJp0]https://www.youtube.com/watch?v=ZhiCSdOVJp0[/url] (How to Do Mountain Climbers Properly)
10 Push Up
11 Vertical Jump
12 Sit Up
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[b]Miss Chung[/b]](http://210.176.23.172/gallery/albums/unite/PE.jpg "(2020-02-12) by PE dept
[img]http://210.176.23.172/gallery/albums/unite/PE.sized.jpg\" BORDER=\"0[/img]
[b]åä½åå¸ï¼[/b]
ç¥éé段æé大家ä¹éå¨å®¶ä¸ï¼æ¶æ¶ä¸æ¨å§ï¼çºä½ åéä¸å¥½æ±è¥¿å¢ï¼
å°æç«æï¼é¤äºä¿æå人è¡çï¼æ©ç¡æ©èµ·ï¼å°å°äººå¤èéçå°æ¹å¤ï¼æéè¦éæ¯ææãå¥åº·é«éãã
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(å¸æ大家æ¯æææå°åä¸æ¬¡ï¼å¦è½æ¯å¤©ä¹åä¸åç¶ç¶æ好å§ï¼)
[b]ç±èº«åæ身éå[/b]ï¼(é常éè¦)
1 [url=www.youtube.com/watch?v=2L2lnxIcNmo]https://www.youtube.com/watch?v=2L2lnxIcNmo[/url] (The Five-Minute Full Body Stretching)
2 [url=www.youtube.com/watch?v=sTxC3J3gQEU]https://www.youtube.com/watch?v=sTxC3J3gQEU[/url] (Total Body Stretching Warm-up)
[b]åéçµ[/b]ï¼é©åå¾ä¹æå¾å°åéå人士
1 [url=www.youtube.com/watch?v=ECxYJcnvyMw]https://www.youtube.com/watch?v=ECxYJcnvyMw[/url] (7-Minute Workout)
2 [url=www.youtube.com/watch?v=pj4TVbnIEgk]https://www.youtube.com/watch?v=pj4TVbnIEgk[/url] (10-Minute Workout for Teenagers)
3 [url=www.youtube.com/watch?v=UItWltVZZmE]https://www.youtube.com/watch?v=UItWltVZZmE[/url] (20Min Full Body Workout- Beginner Verson )
[b]ä¸ç´çµ[/b]ï¼é©åææ常åéå人士
1 [url=www.youtube.com/watch?v=Eu8yRXjIaJQ]https://www.youtube.com/watch?v=Eu8yRXjIaJQ[/url] (7-Minute Strong by Zumba Leg Workout)
2 [url=www.youtube.com/watch?v=qm9ujVPJ0NA]https://www.youtube.com/watch?v=qm9ujVPJ0NA[/url] ( Work Your Arms, Back, and Chest With 7-Minute No Equipment Strong by Zumba Workout)
[b]é«ç´çµ[/b]ï¼æ¢åé£åº¦ææ°ç人士(æ ¡éåå¸ä¸å¦¨è©¦è©¦)
1 [url=www.youtube.com/watch?v=dJlFmxiL11s]https://www.youtube.com/watch?v=dJlFmxiL11s[/url] (At home Core Workout Clutch Life: Ashley Conard's 24/7 Fitness Trainer)
2 [url=www.youtube.com/watch?v=11WLF24-5iM]https://www.youtube.com/watch?v=11WLF24-5iM[/url] (At Home Cardio and Core Workout Clutch Life: Ashley Conard's 24/7 Fitness Trainer)
3 [url=www.youtube.com/watch?v=nrLo5QCCfCc]https://www.youtube.com/watch?v=nrLo5QCCfCc[/url] (Perfect Butt: Single Leg Bridge) (æ¯é»è³15次ï¼å3çµ)
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1 [url=www.youtube.com/watch?v=aclHkVaku9U]https://www.youtube.com/watch?v=aclHkVaku9U[/url] (Squats For Beginners: How to do a Squat Correctly)
2 [url=www.youtube.com/watch?v=QOVaHwm-Q6U]https://www.youtube.com/watch?v=QOVaHwm-Q6U[/url] (Lunges For Beginners: How to do a Lunge the Right Way)
3 [url=www.youtube.com/watch?v=dZgVxmf6jkA]https://www.youtube.com/watch?v=dZgVxmf6jkA[/url] (Burpees for Beginners: How to do a Burpee)
4 [url=www.youtube.com/watch?v=5ER5Of4MOPI]https://www.youtube.com/watch?v=5ER5Of4MOPI[/url] (How to do crunches/ Perfect crunches for beginners)
5 [url=www.youtube.com/watch?v=nrLo5QCCfCc]https://www.youtube.com/watch?v=nrLo5QCCfCc[/url] (Perfect Butt: Single Leg Bridge)
6 [url=www.youtube.com/watch?v=p1GERX3lf3Y]https://www.youtube.com/watch?v=p1GERX3lf3Y[/url] (Toning Lower Back Workout Routine)
7 [url=www.youtube.com/watch?v=ASdvN_XEl_c]https://www.youtube.com/watch?v=ASdvN_XEl_c[/url] (Planks for Beginners: How to do a Plank)
8 [url=www.youtube.com/watch?v=ynUw0YsrmSg]https://www.youtube.com/watch?v=ynUw0YsrmSg[/url] (Bowflex/ The Three-Minute Perfect Plank Workout)
9 [url=www.youtube.com/watch?v=ZhiCSdOVJp0]https://www.youtube.com/watch?v=ZhiCSdOVJp0[/url] (How to Do Mountain Climbers Properly)
10 Push Up
11 Vertical Jump
12 Sit Up
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[b]Miss Chung[/b]")
