【model運動達人Yen Wong】4個你需要追蹤的ig索女健身教練
撰文：Yen Wong｜編輯：Manyi｜圖片來源：Instagram
【model運動達人Yen Wong】4個你需要追蹤的ig索女健身教練
1. Amanda (amandabisk)
來自澳洲的瑜珈教練Amanda，Instagram板面別有心思，每三行為一組，發佈個人生活照、瑜珈姿勢及健身教學短片。Amanda在每個教學短片中都會針對特定部位進行訓練，慢慢的示範動作，讓初學者容易掌握。Amanda更設立個人健身網頁分享運動心得，亦有完整的訓練計劃可供購買。
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WHOLE BODY SCULPT 👊🏼 This is an awesome workout that focuses on building strength, control and coordination 😬🙌🏼 I’m so excited to let you guys know that this workout (and many of the others that you see on my feed) will be included as follow-along workouts in my FITNESS FEBRUARY 28day CHALLENGE!! 🤩🤩🤩 So you can get all of my real-time tips and encouragement during your workout!! 🥳 Wooooo!! 👉🏼 4 Rounds 10 x CURTSY LUNGE TO SIDE LUNGE 10 x PUSH UP REACH & SQUEEZE 10 x SODE PLANK CRUNCH TO REACH THRU 10 x REVERSE BURPEES . Smash out a whole month of amazing follow-along workouts & yoga classes with me FEBRUARY 1st!! ☺️👏🏼👏🏼👏🏼 …available on my app Fresh Body Fit Mind! 👉🏼📱😘 #freshbodyfitmind #fitnesschallenge ab♥️x . Music: Chameleon (L D R U Remix) – Pnau
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HIP FLEXOR STRETCHES✨😌✨After all the siting we do in a day (driving, working at a desk, eating, lounging on the couch…) These stretches are some of my fave to gain lost flexibility in the hips ☺️🙌🏼 and…they also help lower back pain! 👉🏼Try this flow from start to finish holding each stretch for 10 long deep breaths… 1. HIGH KNEELING LUNGE Great for directly targeting your hip flexors. Make sure your lunge is LONG (legs split wide and front toe is in front of your knee). INHALE as you pull belly button in and lengthen through your lower back & EXHALE as you squeeze your bottom to push your hips forward. TIP! >> Keep your abs engaged for the entire stretch and push against your knee to keep your chest up. 2. TWISTED HIGH KNEELING LUNGE This gets deeper into your hip flexors (Psoas muscle). Reach your OPPOSITE arm up & back while your other arm reaches for your hamstring. The bottom knee and fingers on the same side should create a big arc! TIP! >> Keep your belly button pulled in & don’t collapse in your lower back. 3. KNEELING LUNGE WITH BOX An awesome way to get deeper into the hip flexors by pushing against the box allow greater hip extension. TIP! >> As you relax into the stretch (after the first 5 breaths), shuffle your back knee further back to increase the stretch. 4. FIRE LOG POSE I find this difficult BUT it is the BEST release for the hips (especially TFL…the muscle on the outside of your hip which connects to you IT Band). Make sure you FLEX your feet (toes pointing to front) and aim to stack your shins on top of each other. If you can’t do this, straighten your bottom leg in front of you. TIP! >> Sit up tall (think of pulling your belly button forward), to go deeper reach forward. . Enjoy fam! ☺️🙏🏼 #hipflexorstretch #backpain ab♥️x . Try my follow-along Yoga & stretching classes on my app 🍃Fresh Body Fit Mind!🍃 On iPhone & Android! 🙌🏼😃 . Music: Gold – CASHFORGOLD & Tim Schaufert
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ARMS, BACK + SHOULDERS 💪🏼 This is a total upper body sweat sesh that will make sure every muscle group gets its turn for a little burn! 🔥🔥🔥 👉🏼 3 Rounds 10 x TRICEP PUSH UP TO DOWN DOG 10 (each leg) x TRICEP DIPS 10 x DOWN DOG PUSH UPS 20 x OVERHEAD REACH 10 x PUSH UP REACH (choose kneeling or plank variation) . TIPS!! Any time you hands are in contact with the ground, make sure your fingers are spread wide and pressing firmly into the ground (this will remove pressure from the wrist). When holding plank (kneeling or on toes), keep your head up and shoulders pulled away from ears, and pull your belly button in to stop sagging in the lower back. Enjoy! ☺️ #upperbodyworkout #armworkout ab♥️x . Music: Radio Silence (Ryan Riback Remix) – R3HAB & Jocelyn Alice
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BOOTY BURN 🔥🔥🔥 We all love a glute workout right?! So here are some of my fave exercises from this week that really target your glute max, med & min 👊🏼 👉🏼 4 Rounds 20 x SQUAT KICK BACK Sit back like you are sitting on a chair & keep your chest up! Pull your belly button in as you stand and only kick as high as you can without arching your back! 20 x HIP LIFT SQUEEZE OUT Press into your heels as your lift and again, keep your belly button pulled in at the top of this exercise, this will stop any over activation of your lower back. 20 (each side) x FIGURE 4 HIP LIFT 20 (each side) x SIDE PLANK CLAM . Work that 🍑😜 #bootyexercises #gluteworkout ab♥️x . Music: Candy Paint (Flighthouse Remix) – Post Malone
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2. Kirsty (kirstygodso)
Kirsty是運動品牌的健身教練，擁有美人胚的她還會拍攝時裝照。火辣辣的身形全因她有超強的自制能力，在飲食中介掉了糖和鹽，全身都是實實的肌肉。而且更成立了個人品牌madeof，售買蛋白質補充劑，可見她對飲食是十分有要求。Kirsty發佈的健身教學影片，大多數以全身運動為主，單單幾組動作足以快速燃燒脂肪，達到有效的肌肉訓練。對初學者有一定的難度，要跟上她的步伐需要強勁的肌肉和體力配合，不過，Kirsty也相當細心，亦有簡單版本配合。
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Got 5 mins? Try this Glider workout 🔥⚡️✨ Got 10? Do it twice! 1. Single leg climber – 30 seconds each leg. 2. Glider hamstring curls – 1 min 3. High Bear Tuck (keep hips high in the tuck and stop knees under hips) – 1 min 4. High plank to low plank saw – 1 min 5. Bear Glide with Shoulder taps – 6 steps forward/back repeated for the minute No gliders? Use socks on a hard wood floor! It’s PYRO SEASON 🔥🔥🔥 #letswork #pyrogirls #niketraining
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Caution: this combo is HIGHLY FLAMMABLE 🔥💥❗️Quick HIIT sauce for you this week. Ladder style: 10 reps each drill then 8, 6, 4, 2. 1. Sprinter Steps (do the rep # on each leg. Shoutout @coachbriannunez for this one) 2. Med Ball Slams 3. Typewriter (1 rep = 4 steps each direction) 4. Med Ball Plank Walkups (1 rep = hands walking onto ball and back to floor. Be slow and steady on this one) Let’s go ⚡️⚡️⚡️ @pyrogirls @niketraining #toomuchsauce #pyrogirls
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Your body is your one home for life so treat it kindly! Fun workout for you to pimp your crib 😂🙏🏼⚡️ Add the first two drills into your regular strength circuit and superset the last two 4x for a nice finisher! 1. Single leg Bosu Deadlift to BB Shoulder Press – 8 reps each leg 2. Single leg backward stepping bosu lunge with DB press to balance – 8 reps each leg 3. 200m Ski Erg Sprint 4. High prowler march x2 lengths @niketraining @pyrogirls #letsgo #pyrogirls #nikewomen #niketraining
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Lift yourself up ⚡️⚡️⚡️ A few of my fav Swiss ball moves right now: 1. Single Leg Pike to 90 Degree Abs 🙏🏼🔥 2. Single Leg Swiss Ball Climber 3. Single Leg Side Plank Crunch Do 10 reps each leg. Repeat 3x as a fun core finisher ✨💥 @pyrogirls @niketraining #letsgo #niketraining
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3.Izabel (izabelgoulart)
受追捧的Victoria’s Secret Angel 中，有着意大利血統的巴西女孩Izabel 是較為出眾的一個。她熱愛運動，又經常分享運動健身貼士，加上古銅色肌膚，打造健康又性感的身材。而Izabel做運動也容易上手，運動組合變化很多，為運動增添趣味。
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#BodyByIza Focus! Dedication!Motivation 👊💥🔥 !!! Have you achieved your workout goals of 2018? Don’t stop!! lets do it !! #BodyByIza Foco! Dedicação! Motivação 👊💥🔥 Você atingiu suas metas de treino de 2018? Não pare !! Bora malhar galera!!! #workout #motivation #lescinqgym #gym
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#BodyByIza style 👊💥 Today is your day to start fresh! To eat right! To train hard! To live healthy! To be proud! Estilo #BodyByIza 👊💥 Hoje é o seu dia para começar de novo! Para comer bem! Para treinar duro! Para viver saudável! Para se orgulhar! #paris #home #workout #focus #dedication #motivation
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#BodyByIza in Mykonos ☀️👊💥 #vacation #mykonos #greece #workout #focus #dedication #motivation
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#BodyByIza lifestyle 👊💥 I’m in. You in? Estilo de vida #BodyByIza ! Eu estou dentro! E você? 👊💥 #workout #healthy #lifestyle #focus #dedication #motivation #lets
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4. Kayla (kayla_itsines)
Kayla在社交平台中分享健身生活而一炮而紅，現在有了身孕的她也依然繼續教班。她透過其個人同名健身程式，推介飲食餐單，結合飲食與訓練的計劃，幫助不少女生成功減磅，分享學生的前後對比，鼓勵更多女生將運動融合於生活當中，鼓勵更多人堅持運動。她們分享正確的運動觀念，同時巨有感染力，對運動熱情，像是每個城市的角落都有健身的可能性。不過，對於剛開始健身運動的女生來說，不需要勉強自己做出超越體力的運動，運動和體能需要慢慢累積，續漸的進步才是最健康和踏實的。
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#23weekspregnant Let’s DO THIS! #sweat12WC LEGS! My first workout 💛💪 (modified to suit pregnancy) I’m doing 8-10 reps per exercise! If I feel like I’m getting hot or tired, I will substitute one exercise with a stretch for 30 seconds! #bbg2019 www.kaylaitsines.com/app
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Christmas over ! Back to it 💪💪 21 weeks pregnant!! I just want to point out, (which i’m sure you already know) these exercises are not only pregnancy workouts/ pregnancy safe, but can be done by anyone! These are just lower intensity exercises😊 This workout is also great for people who dislike jumping exercises ❤️ 10-12 reps per exercise for 3-4 rounds! www.kaylaitsines.com/app
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ARMS DAY!! Now, just because you are (if you are) pregnant doesn’t mean you can’t exercise! In saying that, if you don’t feel like you’re up for exercising, DON’T. Pregnancy is different for everyone ladies, this is not a time to “push yourself”. This is not a time for weight loss or fat loss. This IS a time to maintain a healthy lifestyle for you and your baby. Whatever you feel like you’re capable of doing that is healthy, whether that is eating good foods, walking, exercising (and subject to your doctors consent) do it! Also, if you feel you need to sit, relax and take a nap… also do that. I’m serious, balance is key in not only in health in general, but so importantly in pregnancy! Here is what my arms day looks like. The weights are not heavy for me, I just do higher reps (20 reps). You can also do these exercises POSTPARTUM 😁 (always make sure you have clearance from your doctor as we are all different) www.kaylaitsines.com/app
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#20weekspregnant MY FIRST WORKOUT VIDEO! My belly is sooo CUTE, I can’t deal!!☺️☺️☺️☺️ Haha trust me, it’s even crazy to me watching this – I can’t believe that’s me!!! I will STILL be uploading my workouts ladies! I’m still doing “BBG” just modified! What this means is I’m still doing 4 exercises repeated over 7 minutes for 4 rounds BUT there are extra breaks for me and less high intensity exercises! Here are some exercise I am still doing at 20 weeks and feeling great!! Comment below any questions and I’ll do my best to answer today!! www.kaylaitsines.com/app
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