健身 | 由訓練、器材到恢復教學     居家健身完整攻略!

Fitness | from training and equipment to recovery your complete guide to home workouts!

In a world where people work long hours – not to mention the ongoing pandemic and the risk of infection in gyms – home workouts are becoming increasingly popular. Take a look at our home workout guide and find out how to get shape in the comfort of your own home!

居家練出好身材 - 上半身篇

Home workout guide - upper body exercises

For many people, building a stronger upper body is the key motivation for working out. In addition, people in Hong Kong spend a long time sitting in the office and using their smartphones, which can cause hunched shoulders and a rounded back.

To tackle these problems, the most important muscle groups to target are the chest, back, biceps and triceps. Once you know how to use some of the basic equipment, you can do a whole range of exercises to train your upper body muscles, including face pulls, dips, inverted rows, and push-ups. Start training now with our Sports Ambassador Don!

居家練出好身材 - 下半身篇

Home workout guide - lower body exercises

Lots of gym-goers tend to skip leg day and only train their upper body. However, a pair of well-defined legs will make your shorts fit better in the summer, so don’t be tempted to neglect your lower body.

Click here to view a range of different squat exercises

In addition to using dumbbells and kettlebells, you can also train your lower body with a suspension trainer, which you can use to do exercises such as pistol squats. As well as toning your leg muscles, this exercise strengthens your quads and lower limb strength, which helps to reduce the risk of leg injuries and improve your balance.

居家練出好身材 - 帶氧消脂

Home workout guide - fat-burning cardio exercises

As well as training and toning your muscles, it’s also very important to do cardiovascular exercise. Cardiovascular exercise can help you to lose weight (when combined with a diet control) by burning fat and calories, boost your metabolism, and give you even faster results!

There are many ways to do a cardio workout at home – try using a skipping rope or battle rope, or get together with some friends and do a HIIT workout.

居家練出好身材 - 腹肌篇

Home workout guide - core exercises

Are you jealous of that friend with washboard abs? Start your workout routine now and sculpt a summer-ready six-pack! Our Sports Ambassador Don will show you how to train your abs at home with a range of different equipment, including an ab wheel, dumbbells, and a dip bar training station.

Don’t forget about recovery!

Lots of beginners make the mistake of working out every day, even if their muscles are still aching from the day before. This may do more harm than good – as well as impairing your everyday activities, overtraining prevents you from performing at your best, so it’s essential to incorporate rest and recovery into your workout routine.

The best way to avoid stiff muscles is with a post-workout massage. A massage roller, massage ball, massage stick, or massage gun can help to stimulate circulation and get rid of lactic acid, which will relax your muscles and help you to fully recover before your next workout!

在家運動簡易健身規劃

Fitness | Home Workout: 15 Minutes A Day, Monday To Sunday!

Don't know how to start your fitness journey or want to pick up where you left off? Follow us and try this at home!
SLIDERS TRAINING

FITNESS | SLIDERS CORE AND AB WORKOUT WITH JOEMARY

Fitness KOL Joemary will teach us how to use slide to do core and ab workout, included single leg slider bridge curl, pike, spiderman slide and bear plank slide.
FITNESS | BODY WEIGHT WORKOUT: 4 BASIC ELASTIC TRAINING BANDS EXERCISES AT HOME

FITNESS | BODY WEIGHT WORKOUT: 4 BASIC ELASTIC TRAINING BANDS EXERCISE

Elastic training band is a beginner-friendly fitness tool to start a bodyweight workout! Here are 4 basic exercises that you can do at home, such as squat.
expander

Fitness | 4 Basic Expander Exercises! Upper Body Focused

4 basic expander exercises at home, good upper body training tool!
rack500

Fitness | Core & Back Workout With The Rack 500

Simple but effective training with a WEIGHT TRAINING RACK only!
 training station 100

Fitness | Dip Bar Exercises: Upper body

This dip bar can let you work your entire body by using your bodyweight only. Simple but effective!
bench900

Fitness | Full Body Workout With A Bench Only!

No weight training tools? No problem, all you need is a bench and you can do this whole body workout!
Full body beast training

Fitness | Home workout ideas with bands & dumbbells + Recovery tips

All you need is a Elastic band and a dumbbell to work like a gym to build toned muscles. Remember to choose the right massage tools after home workout.