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Simone Knowles Green（2/2）10 分鐘 5 個動作舒緩上班族最常見的肩頸痠痛 201118 <a href="https://www.youtube.com/watch?v=DUY6KJzvxMw" rel="nofollow noopener" translate="no" target="_blank">https://www.youtube.com/watch?v=DUY6KJzvxMw</a>12 分鐘上半身力量訓練 - 高强度肩背胸臂 200619 <a href="https://www.youtube.com/watch?v=B3Y5kYDH-Mo" rel="nofollow noopener" translate="no" target="_blank">https://www.youtube.com/watch?v=B3Y5kYDH-Mo</a>10 分鐘 <a href="https://g0v.social/tags/%E6%A0%B8%E5%BF%83" class="mention hashtag" rel="nofollow noopener" target="_blank">#核心</a> <a href="https://g0v.social/tags/%E7%91%9C%E4%BC%BD" class="mention hashtag" rel="nofollow noopener" target="_blank">#瑜伽</a>-躺著練腹肌 230521 <a href="https://www.youtube.com/watch?v=rKGivr_vmiE" rel="nofollow noopener" translate="no" target="_blank">https://www.youtube.com/watch?v=rKGivr_vmiE</a>

Simone Knowles Green<a href="https://g0v.social/tags/%E5%BE%A9%E5%81%A5%E5%BE%A9%E5%BE%A9%E5%81%A5" class="mention hashtag" rel="nofollow noopener" target="_blank">#復健復復健</a> 240312 - 2506 - 042（1/2）第一次為了發泄而鍛煉，在有拉伸也有力量的前提下隨便找了幾套：第一套是 <a href="https://g0v.social/tags/%E5%87%B1%E8%92%82%E7%91%9C%E4%BC%BD" class="mention hashtag" rel="nofollow noopener" target="_blank">#凱蒂瑜伽</a> 的放鬆 <a href="https://g0v.social/tags/%E8%82%A9%E9%A0%B8" class="mention hashtag" rel="nofollow noopener" target="_blank">#肩頸</a> 練習，和上次做的手臂那套一樣，編排、講解都沒問題，但不適合大基數、手臂僵硬、手臂不算長三者全占的姊妹。另外需要能讓雙臂交叉壓在上面拉伸的垂直平面。第二套是 <a href="https://g0v.social/tags/MadFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#MadFit</a> 的上半身高强度 <a href="https://g0v.social/tags/%E5%8A%9B%E9%87%8F%E8%A8%93%E7%B7%B4" class="mention hashtag" rel="nofollow noopener" target="_blank">#力量訓練</a>。動作本身確實是高强度，但三分之一的時間在休息，也可以自己調整速度，認真完成的關鍵主要是選對啞鈴的重量吧。第三套是凱蒂的躺著練 <a href="https://g0v.social/tags/%E8%85%B9%E8%82%8C" class="mention hashtag" rel="nofollow noopener" target="_blank">#腹肌</a>。老師説這樣不容易腰痛背痛脖子痛，但我本來就不容易痛，不知道效果如何，只能說即使哪都不痛，這套也不算輕鬆。一定要認真按照老師說的節奏呼吸，不然難度翻倍。這套自帶熱身和冷卻，老師還特別强調，練完腹肌放鬆一下并不會讓努力白費 XD<a href="https://g0v.social/tags/%E9%81%8B%E5%8B%95" class="mention hashtag" rel="nofollow noopener" target="_blank">#運動</a> <a href="https://g0v.social/tags/%E7%91%9C%E4%BC%BD" class="mention hashtag" rel="nofollow noopener" target="_blank">#瑜伽</a> <a href="https://g0v.social/tags/%E6%8B%89%E4%BC%B8" class="mention hashtag" rel="nofollow noopener" target="_blank">#拉伸</a>

Simone Knowles Green<a href="https://g0v.social/tags/%E5%BE%A9%E5%81%A5%E5%BE%A9%E5%BE%A9%E5%81%A5" class="mention hashtag" rel="nofollow noopener" target="_blank">#復健復復健</a> 240218 - 2505 - 041之前做過一套 <a href="https://g0v.social/tags/%E5%87%B1%E8%92%82%E7%91%9C%E4%BC%BD" class="mention hashtag" rel="nofollow noopener" target="_blank">#凱蒂瑜伽</a> 的跟練，編排、講解都很好。更喜歡 MadFit 的風格就看她影片比較多，但現在想帶我媽一起（偶爾）<a href="https://g0v.social/tags/%E9%81%8B%E5%8B%95" class="mention hashtag" rel="nofollow noopener" target="_blank">#運動</a>，就想多嘗試說漢語的老師從舒緩 <a href="https://g0v.social/tags/%E7%91%9C%E4%BC%BD" class="mention hashtag" rel="nofollow noopener" target="_blank">#瑜伽</a> 合集裡找的這兩套，編排、講解都是印象中的高水準，包括一些呼吸節奏的講解。練完確實舒緩，但過程很累甚至會疼。手臂這套一些動作必須藉助另一隻手或身體其它部位的外力 <a href="https://g0v.social/tags/%E6%8B%89%E4%BC%B8" class="mention hashtag" rel="nofollow noopener" target="_blank">#拉伸</a>，拉不到就練不到，不適合大基數、手臂僵硬、手臂不算長三者全占的姊妹。有一個全身伸長的動作，要提前找好場地。臀腿這套稍微輕鬆一點，但有一小段需要手臂/膝蓋/兩者一起支撐全身，大基數或膝蓋不好的姊妹可能會有負擔。雖然過程略微痛苦，但兩套都不知不覺就做完了，屬於短痛 √13 分鐘舒緩瑜珈-放鬆手臂(拉長手臂線條) 180111 <a href="https://www.youtube.com/watch?v=T55Pzmw-o0Q" rel="nofollow noopener" translate="no" target="_blank">https://www.youtube.com/watch?v=T55Pzmw-o0Q</a> 17 分鐘舒緩瑜珈放鬆臀腿 200830 <a href="https://www.youtube.com/watch?v=uPDR0r69gpE" rel="nofollow noopener" translate="no" target="_blank">https://www.youtube.com/watch?v=uPDR0r69gpE</a>

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