Trending on TikTok

Buldak

Sunscreen

Sanrio

English

{{sellerTotalView > 1 ? __("sellers", {number: sellerTotalView}) : __("seller", {number: sellerTotalView}) }}, {{numTotalView > 1 ? __("items", {number: numTotalView}) : __("item", {number: numTotalView}) }}

View Cart & Check Out

Nickname

Let us know how to properly address you.

Update Your Name

xxxxxxx@yamibuy.com

Account Orders Favorites

Points 0

Coupons 0

Gift Card Balance $0.00

Sign Out

Change Your Zip Code

Inventory information and delivery speeds may vary for different locations.

Location History

We will notify you by email when the item back in stock.

Your email: {{remindEmail}}

Cancel

KingStone

【繁體】超高效女子瘦身肌力訓練:先練核心深層肌、再練單一部位!改變肌力訓練順序,成功瘦出微肌曲線

View Cart & Check Out

{{buttonTypePin == 3 ? __("Scan to view more PinGo") : __("Scan to start")}}

Books Science books Encyclopedia knowledge

KingStone

【繁體】超高效女子瘦身肌力訓練:先練核心深層肌、再練單一部位!改變肌力訓練順序,成功瘦出微肌曲線

Name: 【繁體】超高效女子瘦身肌力訓練:先練核心深層肌、再練單一部位!改變肌力訓練順序,成功瘦出微肌曲線
Brand: KingStone
SKU: 3136080731
Price: 26.58 USD
Availability: OutOfStock

{{__(":people-members", {'people': item.limit_people_count})}} {{ itemCurrency }}{{ item.valid_price }} {{ itemCurrency }}{{ item.invalid_price }} {{ itemDiscount }}

Ends in

{{ itemCurrency }}{{ priceFormat(item.valid_price / item.bundle_specification) }}/{{ item.unit }}

{{ itemCurrency }}{{ item.valid_price }} {{ itemCurrency }}{{ priceFormat(item.valid_price / item.bundle_specification) }}/{{ item.unit }} {{ itemCurrency }}{{ item.invalid_price }} {{itemDiscount}}

Sale ends in

Sale will starts after Sale ends in

{{ __( "Pay with Gift Card to get sale price: :itemCurrency:price", { 'itemCurrency' : itemCurrency, 'price' : (item.giftcard_price ? priceFormat(item.giftcard_price) : '0.00') } ) }} ({{ itemCurrency }}{{ priceFormat(item.giftcard_price / item.bundle_specification) }}/{{ item.unit }}) Details

Best before

Currently unavailable.

We don't know when or if this item will be back in stock.

Unavailable in your area.

Sold Out

Details

Full product details

内容簡介

★只練單一部位，不會瘦！先練核心深層肌，體幹有力、全身都能瘦下去！

「想瘦哪裡、先動哪裡」的直觀想法，

只會讓你過量運動、累得要命，卻又看不到成效。

想甩開掰掰袖，在抬手舉啞鈴之前，要先練背部肌肉；

消除大腿贅肉，首先要從屁股開始鍛鍊；

打造筆直美腿，除了抬腳，還得練側腹肌肉！

◎核心是什麼？

「核心」就是除了人體的頭部和四肢以外的部位，又稱「core」、「體幹」。很多人以為練核心就是棒式、深蹲、練腹肌、練腰身和翹臀，但時常有「照做，卻沒有明顯成效」的苦惱。

◎為什麼減重最好的方法是練核心？

你是否也有以下的問題：一周至少跑步3天，為什麼不會瘦？明明有運動習慣，為什麼體力沒有變好？嘗試高效燃脂操，但跳不高、挺不直、膝蓋會痛？

當基本的核心肌肉有力量撐起每個動作後，運動才是一種有效的鍛鍊，避免因錯誤姿勢讓其他部位的肌肉和關節負擔過大，不僅減重無效，還有受傷的危險。

◎先練核心肌力，再練單一部位，打造持久&不腹胖的身體曲線！

女性的脂肪比男性多，更需要先練核心肌。專為女子打造的超高效瘦身肌力訓練，先鍛鍊核心──腰、背、胸、腹、屁股，才能讓每個部位的徒手健身訓練，確實達到緊實、燃脂、甩肉的瘦身效果！

【擺脫蝴蝶袖】►先練「背部、腹部」核心，才能確實練到上臂肌肉。

【雕塑比基尼美背】►先練「側腹、背部」肌力，才有力收縮肩胛部位。

【練出微笑蜜桃臀】►讓「側腹、背部」的鍛鍊，打造堅挺的臀部線條。

【打造馬甲線】►專攻「腰部、背部」的動作，甩開肥美的腰內肉。

【練出苗條雙腿】►練出「臀部、腰部」的肌肉，才有力消除大腿贅肉。

►►►肩膀、臀部、大腿……還有更多超高效的曲線鍛鍊菜單！

◎用身體的基本5個姿勢，鍛鍊基本核心肌力

►►►除了棒式和深蹲，這些姿勢都能練核心

（1）【仰躺】交叉仰臥起坐：訓練「腹部、側腹」 ►抬起上半身時加入轉體的動作，比單純的仰臥起坐效果更好。

（2）【趴臥】陸上打水：訓練「背部、臀部、肩膀」►讓背部線條更緊實，提臀效果絕佳。

（3）【跪姿】跪姿側抬腿：訓練「後背、側腹、手臂」►藉由自身體重的輕負荷，全面刺激可訓練到的肌肉部位。

（4）【坐姿】坐姿抬腿：訓練「後背、下腹」►維持身體不動的坐姿抬腿，能確實運動到連結大腿和骨盤的髂腰肌。

（5）【站姿】單腳平衡練習：訓練「後背、臀部、手臂」►幾乎可讓全身肌肉都動起來的NO.1鍛鍊動作。

◎養出身體核心肌肉，讓妳瘦得更快、線條更美！

【打造易瘦體質】當身體肌肉變多，代謝力也會提高。

【擁有優美體態】身體姿勢正確，不再駝背、凸肚。

【性感微肌曲線】有一點肌肉的女生，線條最迷人！

►►不僅有減重效果，練肌力還有額外好處！

【解除肌肉痠痛】肌肉有力撐起身體正確姿勢，痠緊痛自然消失。

【不易疲勞】各部位練出肌肉，身體輕快有力，疲勞就不易累積。

本書特色

★24個動作＋18組肌力練習菜單，加強體幹核心，3天就有明顯改變！
★所有動作皆分3種難度，初學者做「Basic」或「Easy」、想挑戰自我就做「Hard」。
★圖解每個動作會練到的肌肉，加強特定部位的訓練，打造每個角度都美的曲線。

【前言】練體幹，才是瘦身美體的基本功！

〈Part 1〉練體幹深層肌，瘦出標準美體

變美的理由

練肌力、練核心，才能養出肌肉線條。

訓練「深層肌肉群」，連呼吸都能練肌力。

女生限定的額外好處！鍛鍊體幹核心肌的優點

從3個動作與生活習慣，檢測體幹力

全身肌肉地圖

<準備1>透過伸展運動加強鍛鍊效果！

--背部

--骨盆&髖關節

<準備2>體幹是身體的軸心，養成正確姿勢的5個練習

--5大基本姿勢

<準備3>調整代謝佳的體質，從「呼吸運動」開始

【Column 01】體幹與內臟

〈Part 2〉強化體幹！基本的核心訓練

01 <仰躺>曲膝抬腿

02 <仰躺>交叉仰臥起坐

03 <側躺> 側棒式

04 <趴臥> 重心爬行

05 <趴臥> 陸上打水

06 <趴臥～四足跪姿>棒式撐體

07<趴臥～四足跪姿> 棒式側抬腿

08<趴臥～四足跪姿> 伏地側抬腿

09 <四足跪姿> 跪姿超人式

10<四足跪姿> 跪姿側抬腿

11<坐姿> 合掌抬手

12 <坐姿> 坐姿抬腿

13<坐姿> 螺旋扭腰

14<站姿> 單腳平衡練習

【Column 02】體幹與美體

〈Part 3〉打造馬甲線！專攻腹肌的特別訓練

三大類體型的腹肌訓練菜單

<專攻腹肌訓練菜單Type A> 核心肌力弱　

<專攻腹肌訓練菜單Type B> 有肌力，要加強柔軟度　

<專攻腹肌訓練菜單Type C> 棉花糖女子的初級訓練

【Column 03】體幹與表現

〈Part 4〉體幹核心之外的訓練：不同部位的全身肌力訓練

01 <肩膀> 跪姿伏地挺身

02<手臂> 反向伏地挺身

03<背部> 地板超人式

04<腹部周圍> 向後抬腿

05<臀部～大腿根部> 腿肌深蹲

06<臀部～大腿後側> 側躺屈膝抬腿

07<腿部> 弓箭步深蹲

08 <腿部> 腳尖開合

09 <腿部>芭蕾深蹲

10 <全身> 單腳直立前後抬腿

【Column 04】養成鍛鍊體幹的習慣

〈Part 5〉針對不同部位的鍛鍊：加強各部位的組合訓練

Program 01 緊實雙臂，擺脫蝴蝶袖

Program 02 打造性感鎖骨線

Program 03 雕塑比基尼美背

Program 04 練出微笑蜜桃臀

Program 05甩開腰內肉，打造馬甲線

Program 06提臀瘦大腿

Program 07練出超模等級苗條雙腿

Program 08 預防腰痛的肌力訓練

Program 09 一次解決上半身痠痛

Program 10 消除下半身浮腫

Program 11 全面提升代謝力，打造易瘦體質

Program 12 改善姿勢，美體回正

Program 13 提升運動力和平衡感

Program 14 10分鐘【站著做運動】

Program 15 10分鐘【坐著做運動】

各界推薦／推薦序

超越復健科主治醫師、「筋膜線」系列暢銷書作者 凃俐雯

Specifications

Brand

KingStone

Brand Origin

Taiwan

Net Content

Disclaimer

Product packaging, specifications and price are subject to change without notice. All information about the products on our website is provided for information purposes only. Please always read labels, warnings and directions provided with the product before use.

View Full Terms of Use

Scan to Share

Add to favorites

{{ $isZh ? coupon.coupon_name_sub : coupon.coupon_ename_sub | formatCurrency }}

Clip coupons

Quantity

{{buttonTypePin == 3 ? __("Scan to view more PinGo") : __("Scan to start")}}

Sold by King Stone

Ship to

Free shipping over 49

Genuine guarantee

Ship from Taiwan

View details

Region

Added to Cart

Keep Shopping

More to Consider

Coupons

Clip Clipped Over

Expires soon {{ formatTime(coupon.use_end_time) }}

Share this item with friends

Cancel

Yami Gift Card

Get this exclusive deal when paying with gift card

Terms and Conditions

Gift card deals are special offers for selected products;

The gift card deals will automatically be activated if a customer uses gift card balance at check out and the balance is sufficient to pay for the total price of the shopping cart products with gift card deals;

You will not be able to activate the gift card deals if you choose other payment methods besides gift card. The products will be purchased at their normal prices;

If your account balance is not enough to pay for the products with gift card deals, you can choose to reload your gift card balance by clicking on the Reload button at either shopping cart page or check out page;

Products that have gift card deals can be recognized by a special symbol showing 'GC Deal';

For any additional questions or concerns, please contact our customer service;

Yamibuy reserves the right of final interpretation.

Sold by Yami

Service Guarantee

Free Shipping over $49

Easy Returns

Ships from United States

Shipping

United States

Standard Shipping is $5.99 (Excluding Alaska & Hawaii). Free on orders of $49 or more.

Local Express is $5.99 (Available in Parts of CA, NJ, MA & PA). Free on orders of $49 or more.

2-Day Express (Includes Alaska & Hawaii) starts at $19.99.

Return Policy

Yami is committed to provide our customers with a peace of mind when purchasing from us. Most items shipped from Yamibuy.com can be returned within 30 days of receipt of shipment (For Food, Beverages, Snacks, Dry Goods, Health supplements, Fresh Grocery and Perishables Goods, within 7 days of receipt of shipment due to damages or quality issues; To ensure that every customer receives safe and high-quality products, we do not provide refunds or returns for beauty products once they have been opened or used, except in the case of quality issues; Some products may have different policies or requirements associated with them, please see below for products under special categories, or contact Yami Customer Service for further assistance).
Thank you for your understanding and support.

Learn More

Sold by Yami

Terms and Conditions of Yami E-Gift Card

If you choose “Redeem automatically” as your delivery method, your gift card balance will be reload automatically after your order has been processed successfully;

If you choose “Send to Email”as your delivery method, the card number and CVV will be sent to the email address automatically;

Any user can use the card number and CVV to redeem the gift card, please keep your gift card information safely. If you have any trouble receiving email, please contact Yami customer service;

Yami gift card can be used to purchase both Yami owned or Marketplace products;

Yami gift card will never expire;

Yami gift card balance does not have to be used up at once;

Return Policy

Gift card that has already been consumed is non-refundable.

Sold by King Stone

Fulfilled by Yami

Service Guarantee

Free Shipping over $49

Easy Returns

Ships from United States

Shipping

United States

Standard Shipping is $5.99 (Excluding Alaska & Hawaii). Free on orders of $49 or more.

Local Express is $5.99 (Available in Parts of CA, NJ, MA & PA). Free on orders of $49 or more.

2-Day Express (Includes Alaska & Hawaii) starts at $19.99.

Return Policy

You may return product within 30 days upon receiving the product. Items returned must be new in it's original packing, including the original invoice for the purchase. Customer return product at their own expense.

Sold by King Stone

Yami-China FC

Service Guarantee

Cross-store Free Shipping over $49

30-days Return

Yami-China FC

Yami has a consolidation warehouse in China which collects multiple sellers’ packages and combines to one order. Our Yami consolidation warehouse will directly ship the packages to your door. Cross-store free shipping over $69.

Return Policy

You may return products within 30 days upon receiving the products. Sellers take responsibilities for any wrong shipment or missing items. Packing needs to be unopened for any other than quality issues return. We promise to pack carefully, but because goods are taking long journey to destinations, simple damages to packaging may occur. Any damages not causing internal goods quality problems are not allowed to return. If you open the package and any quality problem is found, please contact customer service within three days after receipt of goods.

Shipping Information

Yami Consolidation Service Shipping Fee $9.99(Free shipping over $69)

Sellers in China will ship their orders within 1-2 business days once the order is placed. Packages are sent to our consolidation warehouse in China and combined there. Our Yami consolidation warehouse will directly ship the packages to you via UPS. The average time for UPS to ship from China to the United States is about 10 working days and it can be traced using the tracking number. Due to the pandemic, the delivery time may be delayed by about 5 days. The package needs to be signed by the guest. If the receipt is not signed, the customer shall bear the risk of loss of the package.

Sold by King Stone

Service Guarantee

Free shipping over 49

Genuine guarantee

Ship from Taiwan

Shipping

UPS Ground $11.99(Free shipping over $49)

Seller will ship the orders within 1-2 business days. It will not be shipped between April 7, 2019 and April 4, 2019. Orders during this time will begin shipping on April 8. Thanks for your cooperation.

Yami Points information

All items are excluding from any promotion or points events on Yamibuy.com

Return Policy

Download the Yami App

Feedback

Back Top

Reviews{{'('+ commentList.posts_count + ')'}}

Have your say. Be the first to help other guests.

Write a review

{{i}} star

{{i}} stars

{{ parseInt(commentRatingList[i]) }}%

{{ showTranslate(comment) }}Show Less

{{ strLimit(comment,800) }}Show more

Show Original

Show All

{{ formatTime(comment.in_dtm) }} VERIFIED PURCHASE {{groupData}}

{{ comment.likes_count }} {{ comment.likes_count }} {{ comment.reply_count }} {{comment.in_user==uid ? __('Delete') : __('Report')}}

{{ showTranslate(comment) }}Show Less

{{ strLimit(comment,800) }}Show more

Show Original

Show All

{{ formatTime(comment.in_dtm) }} VERIFIED PURCHASE {{groupData}}

{{ comment.likes_count }} {{ comment.likes_count }} {{ comment.reply_count }} {{comment.in_user==uid ? __('Delete') : __('Report')}}

No related comment~

Load more reviews

Review

{{ showTranslate(commentDetails) }}Show Less

{{ strLimit(commentDetails,800) }}Show more

Show Original

Show All

{{ formatTime(commentDetails.in_dtm) }} VERIFIED PURCHASE {{groupData}}

Please write at least one word

Comments{{'(' + replyList.length + ')'}}