《齊齊跟我 WORK FROM HOME！》#WFH 水袋訓練 Water Bag
https://youtu.be/yvlUG-VIfxk
水袋 Water Bag，比較新興的訓練器材，為核心肌群的體能訓練帶來新鮮感，可以訓練腹肌、平衡、關節穩定性、肌耐力等。今集同大家介紹幾種訓練方法！
地點：隨時隨地😎
水袋訓練：（請因應個別體能水平而調節重量）
1️⃣ 將水袋左右快速擺動
2️⃣ 坐四股立，將水袋如天秤般左右擺動
3️⃣ 將水袋放肩，向前踏步成弓步
4️⃣ 將水袋放胸前，向前踏步成弓步，再快速轉腰
5️⃣ 將水袋瞬間上膊
6️⃣ 將水袋放胸前，保持水袋平穩，單腳保持向前提膝（可加平衡板）
7️⃣ 將水袋向上舉高，保持水袋平穩單腳保持向前提膝（可加平衡板）
‼️1️⃣可戴上手套避免雙手擦損
🥋完成訓練後，可練習空手道的任何馬步移動（如前屈立、貓足立、四股立等），注重以核心肌群帶動，會有完全不一樣的感覺👊🏻
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Water Bag training: (please adjust the weight depends on individual fitness level)
1️⃣ Shake it horizontally
2️⃣ Move it like a Libra with horse-stance
3️⃣ Place it on shoulder with forward front-stance
4️⃣ Place it in front of chest with forward front-stance, then twisting
5️⃣ Power Clean it
6️⃣ Place it in front of chest with single leg knee up. (Add balance board for difficulty)
7️⃣ Lift it up with single leg knee up. (Add balance board for difficulty)
‼️1️⃣ You may use gloves to protect your hands skin.
🥋After completing the exercises, you can practice any stances transition (Front / Cat / Horse stances). Focus on using your core muscles, it will give you a different feeling of technique exertion 👊🏻
#WFH
#WorkFromHome
#WorkFromHomeLife
#空手道 #Karate
#體能訓練 #fitness
#WaterBag #InstabilityExercise #Core #Abs
#香港 #鄭子文
#HongKong #ChengTszManChris
