Introduction: Your Core 介紹：你的核心

Neutral Spine 脊椎置中

Full-Body Anatomy全身解剖圖



STRETCHES伸展

Neck Flexion 頸部前屈

Neck Side Bend 頸側彎

Triceps Stretch 三頭肌伸展

Latissimus Dorsi Stretch闊背肌伸展

Shoulders Stretch 肩膀伸展

Pectoral Stretch胸肌伸展

Quadriceps Stretch 股四頭肌伸展

Illiotibial Band Stretch髂脛束伸展

Adductor Stretch 內收肌伸展

Hip-to-Thigh Stretch 臀腿伸展

Spine Stretch 脊椎伸展

Lumbar Stretch 腰部伸展

Piriformis Stretch 梨狀肌伸展

Hip Stretch 臀伸展

Hamstring Stretch 大腿後肌（膕膀肌）伸展



??CORE STABILITY EXERCISES 核心穩定練習

Tiny Steps 小碎步

Plank Roll-down 平板下壓

Spine Twist 脊椎旋轉

Single-Leg Circles 單腳畫圓

Thigh Rock-back 大腿前後擺動

Quadruped Leg Lift 四腳獸抬腿

Single-Bend Plank 側彎平板

High Lunge 高弓箭步

Bridge with Leg Lift 橋式抬腿

Push-up 伏地挺身

Chair Dip 凳上雙臂屈伸

Towel Fly 毛巾飛輪

Hand-to-Toe Lift 輔助前抬腿

Wall Sits 倚牆而坐

Front Plank 前平板式

Scissors 剪式

Swimming 泳式

Double-Leg AB Press雙腿腹部推擠式

Clamshell Series 蚌殼系列

Prone Heel Beats 俯臥腳跟拍打



CORE STRENGTH EXERCISES核心力量練習

Basic Crunch屈膝仰臥起坐

Crossover Crunch空中踩腳踏車

Lateral Low Lunge側弓箭步

Step-Down踏步向下

Tendo Stretch肌腱伸展

Abdominal Kick腹式踢腿

Power Squat屈膝蹲舉

Lemon Squeezer 擠檸檬

V-up 45度抬腿

Russian Twist 俄羅斯轉體

Plunk Knee Pull-in平板屈膝內縮

Side-lift Bend側抬腿彎曲

The Twist旋轉

Hip Twist臀轉

Kneeling Side Lift跪姿側抬腿

Kneeling Side Lick跪姿踢腿

Abdominal Hip Lift腹部提臀

Hand Walk-out雙手走路

Chair Abdominal Crunch凳上腹部擠壓

Push-up Hand Walk-over換手伏地挺身

Oblique Roll-down斜肌下捲

Quadruped Lateral Lift四腳獸側抬腿

Standing Knee Crunch站立屈膝



FOAM ROLLER CHALLENGE海綿滾輪挑戰

Quadruped Knee Pull-in四腳獸屈膝

Thread the Needle穿針引線

Single-Ldg Calf Press單腳壓小腿

Roller Triceps Dip滾輪三頭肌練習

Diagonal Crunch對角線抬舉

Roller Push-up滾輪伏地挺身

Supine Marches仰臥遊行

Illiotibial Band Release髂脛束放鬆

Triceps Roll-out三頭肌外滾

Bridge with Leg Lift I橋式抬腿I

Bridge with Leg Lift II橋式抬腿II

Hamstring Pull-in大腿後肌（膕膀肌）內縮

Straight-Leg Bicycle伸腿腳踏車

The Dead Bug死蟲



SAMPLE WORKOUTS範例練習

Sample Workout A範例練習A

Sample Workout B範例練習B

Sample Workout C 範例練習C



Credits & Acknowledgements 工作人員＆謝辭