※ 本文為 Formalhaut 轉寄自 ptt.cc 更新時間: 2013-07-24 07:59:24
看板 FITNESS
作者 標題 [知識] 版條vs版貓 力與美的激盪 ( ′-`)y-～
時間 Thu Oct 7 14:12:44 2010
本篇精闢、詳盡、實用又小具推抗味道的 BODY WEIGHT TRAINING 由
板條費心收集資訊撰寫( ￣ c￣)y▂ξ＋板貓補充說明( ′-`)y-～
主題：省錢鍛鍊法。（不花錢的阻力訓練。）
大部分是利用自己的身體以及簡單的小器材來達到訓練的目的，
要如何利用自己的身體產生適應，以及打下未來更良好的基礎，
是很重要的一門課題！
要如何利用自己的身體產生適應，以及打下未來更良好的基礎，
是很重要的一門課題！
主旨：器材缺乏症候群。（只要有心，人人都可以是食神）
沒有啞鈴、沒有任何器材、甚至沒有抗力球，
但是你有家裡都會有的東西.......
比如一個人的身體（青春的肉體）、毛巾、樓梯、礦泉水瓶、椅子等等，
其實裡面很多動作都有難度，有些動作是常拿來測試一個人的基本肌力的！
板條碎碎念：應該大致上就先這樣就夠了 ( ′-`)y-～
看大包貓有沒有什麼需要補充的地方都可以 (．＿．?)
比如哪個地方你覺得有更好的動作 (≧<>≦)
或是進行說明等等 可以討論一下 m(_ _)m
==============★㊣☆㊣★㊣↖煞氣ａwhy me代po分隔線↘㊣★㊣☆㊣★================
腹部跟下背部
http://www.youtube.com/watch?v=WlTvnfOr6_Q
Proper Reverse Crunch Technique - YouTube
How to properly execute a reverse crunch targeting the lower abdominals.
How to properly execute a reverse crunch targeting the lower abdominals.
pulse up
http://www.youtube.com/watch?v=QeBmrrmKHQQ
Pulse Up - YouTube
Men's Health UK bring you simple exercise descriptions, to maximise your muscle at the gym. For a full written description of this Pulse-Up exercise, visit h...
Men's Health UK bring you simple exercise descriptions, to maximise your muscle at the gym. For a full written description of this Pulse-Up exercise, visit h...
V Ups
http://www.youtube.com/watch?v=f2O2eQ90KOw
使用"夾子"的作動方式
crunch
http://www.youtube.com/watch?v=TKg_cdwq9l4
Home ab workout: crunch exercise for 6-pack abs - YouTube
Don't let the TV ads convince you to buy some bulky contraption that will gather dust in your closet, crunche...
Don't let the TV ads convince you to buy some bulky contraption that will gather dust in your closet, crunche...
oblique crunch
http://www.youtube.com/watch?v=QxaKQG-gmPY
How To: Oblique Floor Crunch - YouTube
Check out for more information and detailed exercises! Join the most supportive and fastest growing community on facebook!...
Check out for more information and detailed exercises! Join the most supportive and fastest growing community on facebook!...
side oblique crunch
http://www.youtube.com/watch?v=CMJA332bfs0
How To: Side Oblique Crunch - YouTube
Check out for more information and detailed exercises! Join the most supportive and fastest growing community on facebook!...
Check out for more information and detailed exercises! Join the most supportive and fastest growing community on facebook!...
Oblique V-ups
http://www.youtube.com/watch?v=IXr3hDtFMqU
In-Home Abdominal Exercises : Oblique V-ups in Abdominal Exercises - YouTube Work those abs with oblique v-ups that will tighten up your mid-section. Learn about abdominal exercises in this free fitness video. Expert: Kyle Brayer Bio:...
Russian twist
http://www.youtube.com/watch?v=pObEPJ_6w5E
Fitness Tips with Chrissy Zmijewski: The Russian Twist - YouTube Chrissy Zmijewski (www.GoddessAthlete.com) explains how to do a Russian Twist to target the obliques more effectively!
bicycle maneuver
http://www.youtube.com/watch?v=ydIzZGsqNgw
12 Intermediate: Abs - Bicycle Maneuver - YouTube
The American Council on Exercise did a study on exercises and this exercise came out #1.
The American Council on Exercise did a study on exercises and this exercise came out #1.
bridge
http://www.youtube.com/watch?v=Nbv1tqzSJGE
Postnatal Body Fix Bridge Progression - Glutes - YouTube
Progression of an exercise to activate the glutes postpartum. Often pregnancy leaves behind inactive glutes. This can cause problems such as back pain.
Progression of an exercise to activate the glutes postpartum. Often pregnancy leaves behind inactive glutes. This can cause problems such as back pain.
可以用單腿做 難度更高
Jackknives
http://www.youtube.com/watch?v=2Eu6uU15Fk4
Jack Knives Ab Exercise - YouTube
This is a demostration of how to perform jack knives for building strong abs. Go here for more info:
This is a demostration of how to perform jack knives for building strong abs. Go here for more info:
初學者版本
http://www.youtube.com/watch?v=AaLAf0XE1Lk
Istvan Javorek Jack Knives Demonstration - YouTube
How many Jack Knives in 35 seconds for this old man?
How many Jack Knives in 35 seconds for this old man?
bird dog
http://www.youtube.com/watch?v=vkEgnJvhesM
Best Exercise to relieve Low Back Pain: Legs Only Bird Dog - YouTube The Birddog Physical Therapy Exercise: Legs Only Variation Described by Toronto Physiotherapy Dev Chengkalath Start in the quadrupe...
http://www.youtube.com/watch?v=6y34NHiZvqg
Best Exercise for Low Back Pain: Arms Only Bird Dog - YouTube The Birddog Physical Therapy Exercise: Arms Only Variation Described By Toronto Physiotherapist Dev Chengkalath: Start in the quadr...
為初期核心弱的人所參考分解動作
之後整合成 http://www.youtube.com/watch?v=zzS66fmX6rc
Bird Dog Core and Balance Exercise at Train Boston - YouTube
Bird Dog is a total body core exercise that engages muscles to strengthen the body from Train Boston.
Bird Dog is a total body core exercise that engages muscles to strengthen the body from Train Boston.
back extension
http://www.youtube.com/watch?v=Bw9YuQTTc58
How to Do Back Extension Exercises - YouTube
Back extension exercises target muscle groups in the back, especially the lower back, to improve overall health, mobility, and core strength. Learn how to do...
Back extension exercises target muscle groups in the back, especially the lower back, to improve overall health, mobility, and core strength. Learn how to do...
柔軟度不足的人不要輕易嘗試
Leg Swoop
http://www.youtube.com/watch?v=xMmmVMJyZFw
Bodyweight Abs Exercise Best Kept Secret - CST Leg Swoop - YouTube - Get a full bodyweight training program for free at that link for FREE.
Mountain Climber
http://www.youtube.com/watch?v=49PUgMRdTNY
Bodyweight Exercises - CST Mountain Climber - YouTube
www.bettersbetter.com www.bodyweightexerciserevolution.com CST Mountain Climber from Scott Sonnon's FlowFit
www.bettersbetter.com www.bodyweightexerciserevolution.com CST Mountain Climber from Scott Sonnon's FlowFit
HIP CROSSOVER
http://www.youtube.com/watch?v=Tu29tb8_q3g
Movement Prep Hip Crossover Raised Legs - YouTube
Movement prep exercise that is a more advance version of hip crossover with heels on the ground. Excellent beginning core warmup.
Movement prep exercise that is a more advance version of hip crossover with heels on the ground. Excellent beginning core warmup.
plank
http://www.youtube.com/watch?v=MHQmRINu4jU
Ab Exercises: The Plank - YouTube
For more free online exercise videos, visit Don't be fooled by this ab exercise. You may not be moving while you do it, but I guar...
For more free online exercise videos, visit Don't be fooled by this ab exercise. You may not be moving while you do it, but I guar...
plank有很多變化
單腿的－膝蓋碰地但是軀體保持直線的單手的－上斜的下斜的
跟伏地挺身一樣變化多端，就不全部貼出來了
Side plank
http://www.youtube.com/watch?v=wqzrb67Dwf8
Core Muscle Toning & Strength Exercises : Side Plank Exercise for Core Muscle Toning & Strength - YouTube Learn how to properly perform the side plank exercise correctly to increase core muscle strength and tone in this free exercise video on core muscle toning. ...
t stabilization
http://www.youtube.com/watch?v=Njo9Wm6XBes
broomstick twist
http://www.youtube.com/watch?v=3wR9nO2zW3U
squirm
http://www.youtube.com/watch?v=d9-f45nu6dI
toes to ceiling
http://www.youtube.com/watch?v=vUBedYks9Q8
Abs: Toes to Ceiling.hitektraining.com - YouTube
This exercise is for strengthening your upper abdominals. An added bonus is the stretch effect it has on your lower back. If you have lower back pain, this o...
This exercise is for strengthening your upper abdominals. An added bonus is the stretch effect it has on your lower back. If you have lower back pain, this o...
dragon flag
http://www.youtube.com/watch?v=mjCMq2zkbOo
這個純脆貼趣味的，看看就好
Hip extension
http://www.youtube.com/watch?v=bPdItI7eASo
How to Stretch & Exercise the Lower Back : How to do Hip Extension Lower Back Exercises - YouTube Learn how to do hip extensions and how those hip extensions work your back in this free exercise video lesson on lower back stretches and exercise. Expert: A...
side leg raise
http://www.youtube.com/watch?v=odUKjfrwi7g
Exercise for Hip Arthritis Side Leg Raises - YouTube
Start or join the discussion about this video on Great hip arthritis exercise to help you relieve arthritis pain. Visit
Start or join the discussion about this video on Great hip arthritis exercise to help you relieve arthritis pain. Visit
腿部
http://www.youtube.com/watch?v=1Ibh1eWsoug
Glute & Ab Exercises : Plie Exercises - YouTube
Increase the strengthen in your inner thighs with plies. Learn how to do a plie in this free exercise video from a personal trainer at Gold's Gym. Expert: Am...
Increase the strengthen in your inner thighs with plies. Learn how to do a plie in this free exercise video from a personal trainer at Gold's Gym. Expert: Am...
芭蕾舞的動作 該影片為進階版
Bulgarian Split Squat
http://www.youtube.com/watch?v=q_Q8FKO7Ueg
Bulgarian Split Squat!!!!!!!!! - YouTube
Bulgarian Split squat! and remember to always check with your doctor before beginning any exercise program. www.getfitin6.com
Bulgarian Split squat! and remember to always check with your doctor before beginning any exercise program. www.getfitin6.com
難度高，要小心！
這個動作可以選擇另一腿不要放在高處，就變成一般的split squatSki squat
http://www.youtube.com/watch?v=fZqJ9A0QBBo
Back Exercise - Ski Squats - YouTube
This exercise strengthens the back and thigh muscles from Talk to a Doctor.co.uk. People with knee problems should avoid this exercise. www.TalktoaDoctor.co.uk
This exercise strengthens the back and thigh muscles from Talk to a Doctor.co.uk. People with knee problems should avoid this exercise. www.TalktoaDoctor.co.uk
king deadlift
http://www.youtube.com/watch?v=u9ackPhS4B4
King Deadlifts - YouTube
This video is provided by the University of Wisconsin-La Crosse Strength and Conditioning Program. UW-L is an Eamed Recog...
This video is provided by the University of Wisconsin-La Crosse Strength and Conditioning Program. UW-L is an Eamed Recog...
one leg squat
http://www.youtube.com/watch?v=a33XtArob4U
One Legged Squat: The Pistol - YouTube
Patrick from Greyhound Fitness, Inc., in Orlando, FL has some fun with one the legged squat, otherwise known as "The Pistol." Although this is a fun "demonst...
Patrick from Greyhound Fitness, Inc., in Orlando, FL has some fun with one the legged squat, otherwise known as "The Pistol." Although this is a fun "demonst...
同上，這個動作非常考驗你的腿力跟核心
Reverse lunge
http://www.youtube.com/watch?v=q3hsW0oMFmY
Lower Body Workout Exercises : Reverse Lunge Exercises - YouTube Reverse lunges tone legs and burn fat; find lower body exercises to develop tighter legs, glutes, and toned muscle in this free video. Expert: Jeanette Stojc...
Walking Lunge
http://www.youtube.com/watch?v=xYTNEh4r5PI
How to Do Lower Body Exercises : How to Do a Walking Lunge Exercise - YouTube Learn how to do Walking Lunge exercises to work out the lower body with expert tips in this free fitness video clip. Expert: James Fitzgerald Contact: www.mv...
side step lunge
http://www.youtube.com/watch?v=egITs8S5R8c
Inner Thighs Workout Exercises : Side Step Lunges for Inner Thigh Workouts - YouTube Learn how to a side step lunges exercises and correct form for a side step lunge that will target your inner thighs to build muscle in this free workout vide...
lunge
http://www.youtube.com/watch?v=p_aqNNPjkj0
How to do a Body Lunge - YouTube
Check out my free video that reveals 3 "health foods" that are secretly making you fat. This brand new video...
Check out my free video that reveals 3 "health foods" that are secretly making you fat. This brand new video...
如身體過於前傾、跨太大步以至於要用彈的回來、跨太小步讓膝蓋超過腳趾
Diagonal lunge
http://www.youtube.com/watch?v=cJA8-z5bDbQ
How to Do Diagonal Lunges - YouTube
Gain muscle strength and flexibility with diagonal lunges. Learn about dumbbell exercises to promote fitness in this weightlifting video.
Gain muscle strength and flexibility with diagonal lunges. Learn about dumbbell exercises to promote fitness in this weightlifting video.
one leg calf raise
http://www.youtube.com/watch?v=vIdyCvwfP_g
可以在樓梯上做這個動作，練小腿
肩膀
http://www.youtube.com/watch?v=gijQhc_aItg
Bulgarian Bag Upright Rows - YouTube
3 time Jr. All-American in Greco Roman wreslting Daryl Spackman demonstrates how to do upright rows in a Bulgarian Power Bag. Th...
3 time Jr. All-American in Greco Roman wreslting Daryl Spackman demonstrates how to do upright rows in a Bulgarian Power Bag. Th...
這個動作當你的雙手靠近吃斜方
如影片雙手間距較遠吃三角
http://www.youtube.com/watch?v=UPU9rvvBfdw
Best Bodyweight Shoulder Exercise: Pike Pushups - YouTube
Mike Roulston from Mode Athletics demonstrates how to perform the pike pushup exercise. Visit Mode Athletics at:
Mike Roulston from Mode Athletics demonstrates how to perform the pike pushup exercise. Visit Mode Athletics at:
可以看到巧妙的利用身體角度練肩膀，也因此角度要抓好，多看幾次！
shrug
http://www.youtube.com/watch?v=ZYYEFHL44W0
DieselCrew.com - Shoulder Rehab - Dip Shrugs - YouTube
This video demonstrates dip shrugs. This exercise can be done with: - lifter's bodyweight only - dip belt + dumbbell - weighted vest / backpack - elastic res...
This video demonstrates dip shrugs. This exercise can be done with: - lifter's bodyweight only - dip belt + dumbbell - weighted vest / backpack - elastic res...
另外其實肩膀的動作，很多拿啞鈴的動作，都可以用夠重的飲料罐去取代，
因為肩膀的力道不大！
肩膀的關節咧，在課本上有一個常見的比喻→叫做『放在湯匙上的雞蛋』
我們可以想見他是個不穩定關節！你的大腿跟你的身體之間，就好像是用鋼蛋模型裡面的關節構造，
有一個大圓球塞進去一個有完整構造的四分之三圓的孔裡面！
這段影片可以看看各種關節的可動方式：http://tinyurl.com/22opmeo
但是肩膀則像是玩具總動員裡的蛋頭先生，一不小心就會整個四分五裂，
因此我們要多注意旋轉袖跟肩膀的運動：http://tinyurl.com/2f24pv2
這個影片是很好的示範。
手部
這是一個等長的運動
Close grip pushup
http://www.youtube.com/watch?v=CWkkn0uo-P4
In-Home Triceps Exercises : How to Do Close Grip Push-ups - YouTube Put your hands together for the close grip push-up. Learn how to work out the triceps in this free training video on upper arm exercises. Expert: Kyle Brayer...
正常版－bench dip
http://www.youtube.com/watch?v=jox1rb5krQI
How to Do Bench Dip Exercises - YouTube
Bench dips exercises target the triceps and pectorals muscles to build muscle mass and a toned physique. Learn how to do bench dip exercises in this strength...
Bench dips exercises target the triceps and pectorals muscles to build muscle mass and a toned physique. Learn how to do bench dip exercises in this strength...
進階版－http://www.youtube.com/watch?v=s29kQ8TdAkI
Bench Dips Triceps Exercise - YouTube
YOGYMBO.com demonstrates the bench dips triceps exercise which works your triceps. Learn more at
YOGYMBO.com demonstrates the bench dips triceps exercise which works your triceps. Learn more at
手部我覺得不太需要特別補充！
手要怎麼練大家應該都知道，拿個夠重的東西都可以！
前提是要注意安全！尤其是高過頭的運動要特別小心
胸部
http://www.youtube.com/watch?v=S990kHLMVFg
Chest Workout: Pushups for the Complete Beginner - YouTube
In my opinion, pushups are the #1 best exercise you can do! They are simple to do and are a great upper body work...
In my opinion, pushups are the #1 best exercise you can do! They are simple to do and are a great upper body work...
incline pushup
http://www.youtube.com/watch?v=W8_5qg0_wqk
Fitness Model & Incline Pushups from Bad girls club Ashley - YouTube Follow our Blog of ALL our videos and stay up to date at WOW.. This pushup exercise is GREAT!!! Ashley teaches you abou...
decline pushup
http://www.youtube.com/watch?v=mKrao591LBU
In-Home Chest Exercises : How to Do Decline Push-ups - YouTube Exercise your chest with decline push-ups. Learn how to strengthen the chest and pectorals with this free workout video. Expert: Kyle Brayer Bio: Kyle Brayer...
single leg decline push up
http://www.youtube.com/watch?v=0710_5Pijo8
modified pushup
http://www.youtube.com/watch?v=bFyzS1Z_mxA
Chest Exercises: The Modified Push Up - YouTube
For more free online exercise videos, visit The modified push up is a great exercise that builds strong chest muscles, while firmi...
For more free online exercise videos, visit The modified push up is a great exercise that builds strong chest muscles, while firmi...
適合肌力弱者開頭使用者
stacked feet pushup
http://www.youtube.com/watch?v=lYym0fjCoMw
spiderman push up
http://www.youtube.com/watch?v=TPJSCntC77U
Spider Man Push-Ups - Chest & Core Functional Pecs Exercise - YouTube Spider Man pushups are a great exercise to really challenge your core stabilization as well as your chest. T...
towel fly
http://www.youtube.com/watch?v=8n1RnAM29hU
Towel Fly - YouTube
This is an INCREDIBLE upper body workout. For advanced people only. Find two hand towels and a smooth surface, like the kitchen or bathroom floor. The roughe...
This is an INCREDIBLE upper body workout. For advanced people only. Find two hand towels and a smooth surface, like the kitchen or bathroom floor. The roughe...
單手伏地挺身
http://www.youtube.com/watch?v=OIV8PVmC9mM
Single-Arm Bodyweight Exercises - YouTube
Body Weight Exercises Using the Smith Machine Brad Pilon of EatStopEat.com demonstrates how you can use a Smith Machine to do Single Arm Body Weight exercise...
Body Weight Exercises Using the Smith Machine Brad Pilon of EatStopEat.com demonstrates how you can use a Smith Machine to do Single Arm Body Weight exercise...
背部
http://www.youtube.com/watch?v=zxtsWWGfz0o
supine barbell rows body weight lats biceps back exericse - YouTube Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS Keep your body as straight as a rigamortis corpse while you perform these. ...
這個動作有版貓神桌版→http://tinyurl.com/3y2tnkw
無特殊宗教信仰以及媽媽不在家可考慮！另外也可單手增加難度。
Scapular retraction
http://www.youtube.com/watch?v=kXxoujGqVZw
目標：背部T字中心
這個動作也可以在單槓上做！
如果你看不懂他在幹麼，你想像你吊在神桌下方，一樣雙腳跟稱地
在正常狀態下，你的兩個肩頰骨，是呈現你要擠乳溝的狀態，
這個時候把他往相反方向動作，就會變成影片的樣子了。再來，我們來談單槓。
我一直在考慮要不要把單槓加進來這篇文章，
因為我一直覺的門框不適合，不過如果你家附近有公園，那會有很大的幫助！
我們先建立一個基礎的觀念，單槓要訓練背，可以分成兩種握法，
一種是當你的雙手放在單槓上，兩個大拇指朝內互相指→這個英文叫做pull up
一種是兩個大拇指都朝外→這個英文叫做chin up有些人不會特別去區分，但是還是要詳細解釋一下！
單槓大家都很熟悉，我就不把影片貼上來了，不過有一個光譜可以給大家參考！
依據難易度來分： 1、寬握的pull up
2、正常的pull up3、兩隻手相反握法的拉單槓
4、兩隻手掌相對的拉單槓(需特殊器材)
5、chin up
6、窄握的chin up
7、有帶子協助的chin up
8、只做離心部份的chin up
有些人會說，如果你連chin up都搞不定，那就不要做pull up！
所以我們可以看到一個循序漸進的光譜！
為甚麼pull up沒有用帶子協助的版本？
「因為當你是循序漸進的時候，你應該早就不需要帶子了！
所以當你連chin up都搞不定時，才需要特殊器材輔助」
→這種說法我並不是全然贊同，不過也是有他的道理啦，當作給各位參考！
高難度系列－很多是plyo，請斟酌
http://www.youtube.com/watch?v=_zLTDUFjbXA
Jumping Lunge Exercise - YouTube
This video is a product of See Results Fitness.com. See Results Fitness.com is the ultimate stop for all your health and fitness needs. From diet and recipes...
This video is a product of See Results Fitness.com. See Results Fitness.com is the ultimate stop for all your health and fitness needs. From diet and recipes...
squat jump
http://www.youtube.com/watch?v=eZZc18uX-q8
Lower Body Workout Exercises : The Squat Jump Exercise - YouTube Try squat jumps to build muscle and burn fat; find lower body exercises to develop tighter legs, glutes, and toned muscle in this free video. Expert: Jeanett...
base rotation
http://www.youtube.com/watch?v=ChnY4Oi7LB4
lateral bound
http://www.youtube.com/watch?v=3_5yAotpl7I
Velocity Sports Performance Training Tip "Lateral Bound" - YouTube Sports Performance Director Brent Callaway offers his "Tip of the Week"
ankle jump
http://www.youtube.com/watch?v=Yrbq2ytO78s
Ankle Jumps - YouTube
WWW.OLEGDANILOV.COM The Running Drill that utilizes explosive-elastic component of the calf muscular complex for development of shorter contact time with the...
WWW.OLEGDANILOV.COM The Running Drill that utilizes explosive-elastic component of the calf muscular complex for development of shorter contact time with the...
tuck jump
http://www.youtube.com/watch?v=CrdMYjy8P6M
tuck jump - YouTube
plyometrics drills: tuck jump Full article on self guided plyometrics training for skaters:
plyometrics drills: tuck jump Full article on self guided plyometrics training for skaters:
reactive stepup
http://www.youtube.com/watch?v=9S6dRP9pLAc
DB Reactive Step Up - YouTube
Todd Gates of Matrix FTB demonstrates the DB Reactive Step Up at All 4 Sports and Fitness in West Islip, NY. Filmed by Meaghan Shannon and Frank Dolan of Spo...
Todd Gates of Matrix FTB demonstrates the DB Reactive Step Up at All 4 Sports and Fitness in West Islip, NY. Filmed by Meaghan Shannon and Frank Dolan of Spo...
lateral reactive step up
http://www.youtube.com/watch?v=KV1WmL_6r48
Lateral Reactive Step Up - YouTube
Todd Gates of Matrix FTB demonstrates the Lateral Reactive Step Up at All 4 Sports and Fitness in West Islip, NY. Filmed by Meaghan Shannon and Frank Dolan o...
Todd Gates of Matrix FTB demonstrates the Lateral Reactive Step Up at All 4 Sports and Fitness in West Islip, NY. Filmed by Meaghan Shannon and Frank Dolan o...
jump to sprint
http://www.youtube.com/watch?v=yuFcJeh1i7Q
Jump to sprint - YouTube
Use mini hurdle, cone or any obstacle you can find. Do a lateral jump, land with the front leg forward. Make sure when you land that you land on the ball of ...
Use mini hurdle, cone or any obstacle you can find. Do a lateral jump, land with the front leg forward. Make sure when you land that you land on the ball of ...
three hurdle drill
http://www.youtube.com/watch?v=RYV7OrkEdnc
Agility Training: Three Hurdle Drill Lateral - YouTube
Agility training exercise from the Performance for Life Training Program. You can order your ebook copy and get a full workout customized to meet your needs....
Agility training exercise from the Performance for Life Training Program. You can order your ebook copy and get a full workout customized to meet your needs....
plyo pushup
http://www.youtube.com/watch?v=jMqPf7TTv2s
Plyometrics Pushups for Toned Arms - YouTube
Build power and speed with Diet.com's Plyometrics workout videos. Find more fitness videos at or own this video for just $0.75! ...
Build power and speed with Diet.com's Plyometrics workout videos. Find more fitness videos at or own this video for just $0.75! ...
簡單版－http://www.youtube.com/watch?v=dR5cr0Y1z5M
Depth Push-ups - Explosive Push Ups Plyometric Pushups Pecs - YouTube Depth push-ups allow you to work your type II fast twitch muscle fibers. Make sure you have a strong base of tra...
困難版－常見體能好的人拿來炫耀版：http://tinyurl.com/2ebkcac
請找軟地或鋪地墊的地方做
crossover pushup
http://www.youtube.com/watch?v=KDwEbIW15x0
YouTube
Dynamic Strength and Conditioning.. Explosive Crossover Pushup. Great full body explosive exercise
Dynamic Strength and Conditioning.. Explosive Crossover Pushup. Great full body explosive exercise
push up plus
http://www.youtube.com/watch?v=ALzFr2GT-Is
Push Up Plus - Serratus Anterior Exercise for Winged Scapula - YouTube - Baltimore Personal Training and Strength Coach Nick Tuminello show you how to perform the Push Up Plus exercise. This exercise i...
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推 : 超認真推~~1F 10/07 14:15
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→ :強度不夠啦！8F 10/07 15:19
推 :大胸部劣退那句話原音呈現了XDDD9F 10/07 15:22
推 :我好尬意你XDD10F 10/07 15:26
推 :仔細消化了一下 好文呢11F 10/07 15:33
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→ :推版娘( ′-`)y-§ 18F 10/07 17:19
→ : 推板娘(板蟻伊卡路大人要補推哪XDDD)19F 10/07 17:57
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推 :怎麼沒有附上板貓的裸體照29F 10/07 22:10
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推 :我的影片沒設權限.應該都能看的...37F 10/07 23:36
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推 :推推~39F 10/07 23:59
推 :可能那邊的網管在猶豫日貓到底該不該歸類為18X :P40F 10/08 00:01
推 :改成"大包貓子夜襲記"如何?41F 10/08 00:08
→ :誰夜襲誰啊(眼睛為之一亮42F 10/08 00:10
→ :當然是....r板大夜襲貓兄~(溜)43F 10/08 00:14
→ :辦個收費性的"大包貓夜襲營"應該有賺頭對吧...XD44F 10/08 00:14
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推 :推46F 10/08 00:21
→ : (￣ㄧ￣；) 誰夜襲誰啊 = =47F 10/08 00:56
推 :挖大半夜才看到如此好文 推倒闆娘48F 10/08 03:09
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※ 編輯: reneeviolet 來自: 114.44.242.23 (10/10 02:03)推 :具推坑味道 哈53F 10/10 02:40
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推 :讚60F 11/21 17:54
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→ :目前都靠crunch抬屁屁那個在練 可是好慢啊><
→ :目前都靠crunch抬屁屁那個在練 可是好慢啊><
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推 :71F 09/28 15:26
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推 :感謝分享!!76F 01/15 12:27
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推 :感謝> <78F 06/18 23:54
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推 :太仔細的分享了 感謝~ 推!!81F 07/21 12:07
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