HKISLAND_TRAINING Telegram 538
HIIT高強度間竭訓練
🛎🛎做完熱身啦,而家可以開始做以下訓練~循環做,記住每一個動作要做得標準,唔可以揸流攤💪🏼

• 輕鬆水平:2組
• 合格水平:3至4組
• 進階水平:5組或以上

以下每個動作做30秒,休息10秒:
• 波比跳 Burpees
• 原地跑高抬腿 High Knee
• 停頓深蹲 Squat Pulses
• 單腳跳 Single Leg Jump (各30秒)
• 掌上壓 Push Up
• 左右蹲跳 Lateral Lunge Jump
• 弓箭步抬膝 Lunge High Knee (各30秒)
• 平板扭身 Plank Twist



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HIIT高強度間竭訓練
🛎🛎做完熱身啦,而家可以開始做以下訓練~循環做,記住每一個動作要做得標準,唔可以揸流攤💪🏼

• 輕鬆水平:2組
• 合格水平:3至4組
• 進階水平:5組或以上

以下每個動作做30秒,休息10秒:
• 波比跳 Burpees
• 原地跑高抬腿 High Knee
• 停頓深蹲 Squat Pulses
• 單腳跳 Single Leg Jump (各30秒)
• 掌上壓 Push Up
• 左右蹲跳 Lateral Lunge Jump
• 弓箭步抬膝 Lunge High Knee (各30秒)
• 平板扭身 Plank Twist

BY 港島特訓 HKITC


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As of Thursday, the SUCK Channel had 34,146 subscribers, with only one message dated August 28, 2020. It was an announcement stating that police had removed all posts on the channel because its content “contravenes the laws of Hong Kong.” It’s easy to create a Telegram channel via desktop app or mobile app (for Android and iOS): Hui said the messages, which included urging the disruption of airport operations, were attempts to incite followers to make use of poisonous, corrosive or flammable substances to vandalize police vehicles, and also called on others to make weapons to harm police. Private channels are only accessible to subscribers and don’t appear in public searches. To join a private channel, you need to receive a link from the owner (administrator). A private channel is an excellent solution for companies and teams. You can also use this type of channel to write down personal notes, reflections, etc. By the way, you can make your private channel public at any moment. Select “New Channel”
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