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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]
(2020-02-12) by PE dept [img]http://210.176.23.172/gallery/albums/unite/PE.sized.jpg" BORDER="0[/img] [b]ๅ„ไฝๅŒๅญธ๏ผš[/b] ็Ÿฅ้“้€™ๆฎตๆ™‚้–“ๅคงๅฎถไนŸ้–’ๅœจๅฎถไธญ๏ผŒๆ‚ถๆ‚ถไธๆจ‚ๅง๏ผ็‚บไฝ ๅ€‘้€ไธŠๅฅฝๆฑ่ฅฟๅ‘ข๏ผ ๅฐๆŠ—็–ซๆƒ…๏ผŒ้™คไบ†ไฟๆŒๅ€‹ไบบ่ก›็”Ÿ๏ผŒๆ—ฉ็กๆ—ฉ่ตท๏ผŒๅฐ‘ๅˆฐไบบๅคš่š้›†็š„ๅœฐๆ–นๅค–๏ผŒๆœ€้‡่ฆ้‚„ๆ˜ฏๆ“ๆœ‰ใ€Œๅฅๅบท้ซ”้ญ„ใ€ใ€‚ ๆœ‰่ฆ‹ๅŠๆญค๏ผŒ็‚บๅคงๅฎถๆ€้ธไบ†ไธ€็ณปๅˆ—็š„้ซ”่ƒฝ้‹ๅ‹•๏ผŒ่ฎ“ๅคงๅฎถๅฏๅฎ‰ๅฟƒๅœจๅฎถไนŸ่ƒฝไบซๅ—ๅš้‹ๅ‹•็š„ๆจ‚่ถฃใ€‚ (ๅธŒๆœ›ๅคงๅฎถๆฏๆ˜ŸๆœŸๆœ€ๅฐ‘ๅšไธ‰ๆฌก๏ผŒๅฆ‚่ƒฝๆฏๅคฉไนŸๅ‹•ไธ€ๅ‹•็•ถ็„ถๆœ€ๅฅฝๅง๏ผ) [b]็†ฑ่บซๅ’Œๆš–่บซ้‹ๅ‹•[/b]๏ผš(้žๅธธ้‡่ฆ) 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]ๅˆ้šŽ็ต„[/b]๏ผš้ฉๅˆๅพˆไน…ๆˆ–ๅพˆๅฐ‘ๅš้‹ๅ‹•ไบบๅฃซ 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]ไธญ็ดš็ต„[/b]๏ผš้ฉๅˆๆœ‰ๆ†ๅธธๅš้‹ๅ‹•ไบบๅฃซ 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]้ซ˜็ดš็ต„[/b]๏ผšๆ•ขๅ‘้›ฃๅบฆๆŒ‘ๆˆฐ็š„ไบบๅฃซ(ๆ ก้šŠๅŒๅญธไธๅฆจ่ฉฆ่ฉฆ) 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) (ๆฏ้šป่…ณ15ๆฌก๏ผŒๅš3็ต„) ้™คไบ†ไปฅไธŠ็š„็ต„ๅˆ๏ผŒๅคงๅฎถไนŸๅฏ่‡ช้ธ้ฉๅˆ่‡ชๅทฑ็š„ๅ‹•ไฝœๅš็ทด็ฟ’ใ€‚ ้ธๅ–ไปฅไธ‹ๅ…ถไธญไบ”ๆˆ–ๅ…ญๆฌพๅ‹•ไฝœ๏ผŒๆฏๆฌพๅš15ๆฌก๏ผŒ่ผช่‘—ๅš๏ผŒๅ…ฑๅš3 ็ต„ใ€‚ 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 ๅ…ถๅฏฆ็ถฒไธŠๆœ‰ๅ„็จฎๅ„ๆจฃใ€ไบ”่Šฑ็™พ้–€็š„้‹ๅ‹•่ฆ–้ ป๏ผŒๅช่ฆๅคงๅฎถ่‚ฏ่ธๅ‡บไธ€ๆญฅๅŽปๅ˜—่ฉฆ๏ผŒๅฅๅบท็š„ไบบ็”Ÿไพฟ้›ขๅคงๅฎถไธ้ ๅง๏ผ ๅฆ‚ๆœ‰ไปปไฝ•ๅ•้กŒๆˆ–ๆƒณๅˆ†ไบซ้‹ๅ‹•ๅพŒๆ„Ÿ๏ผŒๅคงๅฎถๅฏ้šจๆ™‚ๆ‰พๆˆ‘ๅ‘ข๏ผๅคงๅฎถไธ€่ตทๅŠชๅŠ›ๅง๏ผ [b]Miss Chung[/b]

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File size : 229943 bytes
File date : 2020:02:12 00:26:14
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