關於 bench workout at home ，我們在網路上蒐集到這些相關的討論、資訊與評價

I had my first full workout on the @technogym bench today. The Lord answers prayers because I really wanted to level up my weight training now that my regular cardio is back in my weekly routine.

This bench is perfect for adding to your home gym because it’s compact and everything has a home. I love the resistance bands and I can gradually increase my difficulty. Plus the knuckle weights pack a punch. They also have dumbbell sets underneath up to 10kg.

Get in touch with @technogym.malaysia because you can create your own mini-gym at home. ❤️

#technogym #technogymmalaysia #workout #benchworkout #technogymbench

Hey hey fitfam 🥰

As promised last week, I’ll be doing LIVE workout tomorrow at 9am!

I know lots of you live my previous HIIT Chair workout so tomorrow will be another great session on both of my social media platform, @nanaalhaleq IG & FB page on behalf of #kbsfitandactive2 🙌🏼

What u need to prepare?

1️⃣ Sturdy Chair or Bench
2️⃣ Make Sure your chair does not have any arm rest & preferably not cushioned chair.
3️⃣ 2 towels. 1 to wipe your sweat & 1 to ‘alas’ your chair. Nope we do not want our sweaty 🍑 ruin our home furniture ☺️
4️⃣ Water
5️⃣ Big Smiles & Positive Energy!

I see u tmr Fit Fam! 9AM!!

Good morning!

Here's a little sample of our RMO schedule! We're technically on day 17 of voluntary self-quarantine and have a little routine going-on which has been so pivotal to everyone's sanity!

Having a structure helps to manage expectations allowing for lots of freedom within boundaries, a key principle of Respectful Parenting. It helps everyone take ownership with a semblance of control over all the things we can't control!

One of the big things (that I highly recommend!) we did as a family when we knew we would have to potentially self-quarantine for 4-6 weeks with our family medical history as well as with my work travel was sit down as a family and talk about what was important to us.

We live in a 1500sqft apartment and haven't left these four walls. 😅😅❤️ We have a balcony but other than that, we've not gone to other public common areas which made it very important that we make our home, a safe, loving, fun, haven instead of prison walls.

The best way for success was for all of us to talk about what was important to us. What we needed on the schedule to find our happy.

For mama and daddy, it was making sure that we had set time for us to work and for Ella Grace, she wanted to have morning meetings and a few other special mentions like morning snuggles, cooking together, play time.

This is by no-means a be-all ends-all, it will look different for every family depending on what you and your littles find important. The key is just that with a structure and framework, it allows everyone to breathe and create, have fun and be present without worrying about what's happening next which is especially important for little ones.

This schedule while very thought out, is flexible. We don't micromanage at all and there are no set times where something has to be done at a specific time (outside of her medicine schedule!). Listen to your gut, mamas. It's your superpower!

Ps. Can you tell which part of the day this picture was taken?

I wrote it up on our "command center" which are these giant sliding glass doors that we have in our kitchen. We use chalk pens and write our favorite quotes, grocery list, schedule, family goals, etc and it's easily wipeable!

On the left are "special" things that we get to do by the day along with suggestions on play ideas if she's stumped and on the right, our running schedule that I want to reiterate again, looks very long and complicated but is just more of a loose framework and structure!

***
The pyramid you see is something is an intuitive tool-based one-on-one family private session I teach using science-based emotive drivers to help you find what's important to your family, what you want to achieve, and the tools to get there.

It's great for families wanting to get a clearer and on the same page on how to reach their mama and daddy goals and something that has radically changed the way I love, lead, and mama! If you’re interested in signing up for it after Covid is over, come have a chat w me!

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RMO SCHEDULE

❤️ Morning snuggles
A loving quiet start for everyone, good morning hug or snuggles or just quiet time together as they wake up

❤️ Make breakfast with daddy
Ella Grace's favorite time w daddy - they make coffee and breakfast together. While not limited to this, because breakfast is usually her choice, I also list down some options to help her.

❤️ Medicine
Ella Grace has daily medicine that she has to take so putting it on the schedule helps her get a sense of what happens when since much of our routine has changed. It also helps everyone not forget!

❤️ PLAY!
Such an important part of her day, we allow for lots of time for free play and exploration. She plays independently and happily while daddy and mama work.

Her favorite options include dress-up, role-play, restaurant, construction, magnatiles, podcasts, games, art table, dancing, scooter, forts, obstacle course, sensory etc.

She has free run on our little apartment and her imagination is her limit. Freedom within boundaries!

❤️ Movement
We try to move together as a family everyday for at least 20-30mins of vigorous activity. Movement helps your brain get to a theta state which helps with focus and understanding new information which is great for both adults that need to work and littles that need to play and learn!

Movement when you're shut it also helps regulate your hormones and keeping your body active will not just help you feel good physically but also mentally.

Some of our favorite ways to move together are family yoga, dance party, zumba, workout video, HIIT circuit, etc

❤️ Morning snack
Studies have also shown that a good snack or meal after activity helps little ones to sustain this theta state longer.

Also, mama is hungry and doesn't want to be hangry!

❤️ Morning meeting
This was beautifully one of the biggest requests Ella Grace wanted when we asked what was important to her. It's a little circle time that she usually has at school and it gives everyone safe space to come together, talk about what's on their mind or what's happened, as well as sets up expectations for the day by going through what day it is, what our plans are, etc.

❤️ Play/work
Another space to independently work and play and using some key Respectful Parenting principles after connecting (morning meeting, family movement, snack etc) to disconnect.

Fueling up their love tanks allows this space to largely remain uninterrupted, productive, and happy!

❤️ Lunch
We usually have a simple lunch - sandwiches, wraps, leftovers, soup and rice, one-pot meals, etc

❤️ Nap
Ella Grace cleans up and changes into her pjs for a little nap after lunch. She has a little eye mask and sleeping bag that she drags out to the living room sometimes to be close to us while we work or she might take a nap in her room or our room.

Our boundary is just that her body has to rest so we are quite flexible and work with her so she feels like she has some amount of ownership in it which helps with cooperation!

❤️ Afternoon snack
We take a little break together and have an afternoon snack/tea/coffee and just check in with one another (there's that connect to disconnect again!)

❤️ Play/work
Ella Grace usually spends this time playing but mostly lots of movement-based play like dancing, scooting, rocking/jumping on her balance board, etc

❤️ Cooking/TV time
I start preparing dinner and Ella Grace usually will help me cut, wash, etc and when she's done helping, she gets a little tv time while I finish up. Her favorite shows currently are The Wiggles, Hi-5, Fireman Sam, Paw Patrol

❤️ Dinner
Mealtimes are special for our family. It's our chance to connect and eat together so we try to really be present. Put our phones away, sit down at the table or if we're having dinner outside, on the mat or bench together, set up and clean up together so it's a family activity.

❤️ 20-min shakedown
This is a fun clean-up game that we play at the end of the day. We set up a timer for 20mins and quickly try to clean up as much as we can.

The only rule is that at the end of 20mins we stop and walk away. It makes the clean-up less overwhelming and also elicits participation from everyone because there is a certain end time that doesn't get extended no matter what, making it much easier to get everyone to participate the next time too.

You'd be amazing how much we can get done in 20mins! In our little apartment, having free reign to play throughout the day allows us to not have to micromanage but also not go nuts from the mess. We pick up here and there throughout the day but the 20min gives us a nice reset for the next day while making it not feel like a big task.

❤️ Movement
We usually have some sort of movement - epic dance party is one of our very favorites. If it's been a very busy tiring day, we might play a song and stretch, meditate or do wind down yoga instead. There are no hard and fast rules, just again time to move and listen to our bodies.

❤️ Bath/Shower
Ella Grace takes her own shower and this is also usually when she brushes her teeth, takes her medicine, etc.

❤️ Night Meeting
Similar to morning meeting, it's a little circle to come together and debrief from our day together. We usually play Happy/Sad/Grateful which is the highlight for everyone. We do a little breathing and love shower after, read a few books then end with prayer before Ella Grace goes to bed and mama and daddy get some mama and daddy time!

Hope this helps!

居家啞鈴健胸15分鐘菜單
Db chest press
Hyght dumbbell fly
Dumbbell pullover
Close grip dumbbell press
Rest
Dumbbell fly
Hyght dumbbell fly
Dumbbell pullover
Reverse grip DB bench press
Rest
Single DB fly (right)
Single DB fly (left)
Dumbbell press into flys
Knee down push up
Rest
Diamond 1/2 push up
Knee down push up and tap
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筋トレは、ボディメイクのためだけじゃなくてベンチプレスを何キロあげる！スクワット何キロできるようになる！っていう目標も立てられるので楽しくできます。

ダイエットだけじゃない別の目標を設定できるのも筋トレの良いところだと思います！
最近は、減量してないのでしっかり食べてるので異常な食欲やドカ食いしたい欲がないです。
またブログに詳しく書きます(^^)/
最近ブログかけてない…ｗ


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#筋トレ女子 #ベンチプレス女子 #筋トレ

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我叫张国华，在这里我会分享我朝向 Olympia 的脚步，分享我个人健身的方式，饮食、烹饪?、supplements 以及等等。

我是一位IFBB PRO 健体运动员。我健身已经超过15年了，在2013年已经开始了我的比职业赛的生涯，我在世界各地的比赛已经超过17次了，就如美国，印尼，新加坡，泰国，香港，马来西亚，中国，日本，菲利宾等等。我的最高荣誉就是在美国的Musclemania 获得8次冠军。

I'm an IFBB Pro Men's Physique athlete. I started training 15 years ago and began competing at a professional level from 2013. Since then I've competed in over 14 bodybuilding competitions worldwide from U.S.A. to Japan, China, Philippines, Indonesia, Singapore, Thailand, Hong Kong and Malaysia.

Some of my highlights include holding the title as a 7x World Physique Champion under the Muslemania Universe and Musclemania America as well as being the 1st Runner Up at the IFBB Japan Pro 2018.
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