{"id":11765,"date":"2025-03-19T03:37:01","date_gmt":"2025-03-19T03:37:01","guid":{"rendered":"https:\/\/engoo.com.tw\/blog\/?p=11765"},"modified":"2025-03-28T07:53:39","modified_gmt":"2025-03-28T07:53:39","slug":"https-engoo-sumer_exercise_workout_youtube","status":"publish","type":"post","link":"https:\/\/engoo.com.tw\/blog\/theme\/https-engoo-sumer_exercise_workout_youtube\/","title":{"rendered":"\u3010\u904b\u52d5\u82f1\u6587\u3011\u590f\u5929\u6fd5\u71b1\u4e0d\u60f3\u51fa\u9580\uff0c\u904b\u52d5\u4e5f\u8981\u5b85\u5728\u5bb6\u505a\uff01\u81c0\u90e8\u904b\u52d5\u7b49\u5be6\u7528\u82f1\u6587\u6559\u4f60\u770b\u61c2\u5c45\u5bb6\u5065\u8eab\u5f71\u7247"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u76ee\u9304<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/https-engoo-sumer_exercise_workout_youtube\/#Leg_workout_%E8%85%BF%E9%83%A8%E9%81%8B%E5%8B%95\" >Leg workout \u817f\u90e8\u904b\u52d5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/https-engoo-sumer_exercise_workout_youtube\/#Butt_workout_%E8%87%80%E9%83%A8%E9%81%8B%E5%8B%95\" >Butt workout \u81c0\u90e8\u904b\u52d5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/https-engoo-sumer_exercise_workout_youtube\/#Arm_back_workout_%E6%89%8B%E8%87%82%E3%80%81%E8%83%8C%E9%83%A8%E9%81%8B%E5%8B%95\" >Arm, back workout \u624b\u81c2\u3001\u80cc\u90e8\u904b\u52d5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/https-engoo-sumer_exercise_workout_youtube\/#Core_workout_%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%E9%81%8B%E5%8B%95\" >Core workout \u6838\u5fc3\u808c\u7fa4\u904b\u52d5<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u7de8\u8f2f\uff0fJoan Kuo<\/p>\n\n\n\n<p>\u590f\u5929\u5feb\u5230\u4e86\uff0c\u5bb3\u6015\u51ac\u7720\u7684\u8eab\u6750\u8d70\u6a23\u55ce\uff1f<\/p>\n\n\n\n<p>\u4e0d\u59a8\u770b\u770b\u5065\u8eab\u5f71\u7247\uff0c\u8ddf\u8457YouTuber\u4e00\u8d77\u5728\u5bb6\u52d5\u4e00\u52d5\u5427\uff01<\/p>\n\n\n\n<p>\u4eca\u5929\u5c0f\u7de8\u5c31\u8981\u6559\u5927\u5bb6\uff0c\u6b50\u7f8e\u5065\u8eabYouTuber\u5728\u5f71\u7247\u4e2d\u793a\u7bc4\u52d5\u4f5c\u6642\u5e38\u8aaa\u7684\u5be6\u7528\u52d5\u8a5e\u3002<\/p>\n\n\n\n<p>\u8b93\u4f60\u8f15\u9b06\u770b\u61c2\u5065\u8eab\u5f71\u7247\uff0c\u5728\u5bb6\u7df4\u51fa\u597d\u8eab\u6750\uff01<\/p>\n\n\n\n<h1 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Leg_workout_%E8%85%BF%E9%83%A8%E9%81%8B%E5%8B%95\"><\/span><strong>Leg workout \u817f\u90e8\u904b\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Straighten \u8b8a\u76f4\u00a0<\/p>\n\n\n\n<p>-Straighten one\u2019s leg \u4f38\u76f4\u96d9\u817f<\/p>\n\n\n\n<p>Flex&nbsp;\u7e43\u7dca&nbsp;<\/p>\n\n\n\n<p>-Flex one\u2019s foot \u52fe\u8d77\u8173\u677f<\/p>\n\n\n\n<p>Point&nbsp;\u6307\u5411\u3001\u671d\u5411<\/p>\n\n\n\n<p>-Point one\u2019s toe outward \u8173\u5c16\u5411\u5916<\/p>\n\n\n\n<p>Kneel&nbsp;\u8dea<\/p>\n\n\n\n<p>-Kneel on one\u2019s left knee \u5de6\u819d\u8dea\u4e0b<\/p>\n<\/blockquote>\n\n\n\n<h1 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Butt_workout_%E8%87%80%E9%83%A8%E9%81%8B%E5%8B%95\"><\/span><strong>Butt workout \u81c0\u90e8\u904b\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>&nbsp;Squeeze&nbsp;\u64e0\u58d3<br>-Squeeze one\u2019s glute \u6536\u7dca\u81c0\u5927\u808c<br>Thrust&nbsp;\u7528\u529b\u63a8<br>-Thrust one\u2019s hip forward \u5c07\u81c0\u90e8\u5411\u524d\u63a8<br>Squat&nbsp;\u8e72\u4e0b\u3001\u6df1\u8e72<\/p>\n<\/blockquote>\n\n\n\n<h1 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Arm_back_workout_%E6%89%8B%E8%87%82%E3%80%81%E8%83%8C%E9%83%A8%E9%81%8B%E5%8B%95\"><\/span><strong>Arm, back workout \u624b\u81c2\u3001\u80cc\u90e8\u904b\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Curl&nbsp;\u6372\u8d77<\/p>\n\n\n\n<p>-Curl one\u2019s hand toward shoulders \u5411\u80a9\u8180\u5f4e\u66f2\u624b\u81c2<\/p>\n\n\n\n<p>Bend&nbsp;\u5f4e\u66f2<\/p>\n\n\n\n<p>-Bend over\/ forward \u5f4e\u8170<\/p>\n\n\n\n<p>Press&nbsp;\u63a8\u3001\u64e0<\/p>\n\n\n\n<p>-Press dumbbells up \u5411\u4e0a\u9ad8\u8209\u555e\u9234<\/p>\n\n\n\n<p>Extend&nbsp;\u4f38\u51fa\u3001\u5c55\u958b<\/p>\n\n\n\n<p>-Extend arms in front \u5411\u524d\u5ef6\u5c55\u624b\u81c2<\/p>\n\n\n\n<p>Punch&nbsp;\u7528\u62f3\u731b\u64ca<\/p>\n\n\n\n<p>-Punch the punching bag \u731b\u64ca\u540a\u888b<\/p>\n\n\n\n<p>Arch&nbsp;\u62f1\u8d77<\/p>\n\n\n\n<p>-Arch one\u2019s back \u62f1\u80cc<\/p>\n\n\n\n<p>Rotate&nbsp;\u65cb\u8f49<\/p>\n\n\n\n<p>-Rotate one\u2019s shoulders \u8f49\u52d5\u80a9\u8180<\/p>\n<\/blockquote>\n\n\n\n<h1 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Core_workout_%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%E9%81%8B%E5%8B%95\"><\/span><strong>Core workout \u6838\u5fc3\u808c\u7fa4\u904b\u52d5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Engage&nbsp;\u5f9e\u4e8b\u3001\u53c3\u52a0<\/p>\n\n\n\n<p>-Engage one\u2019s core \u7e2e\u7dca\u6838\u5fc3\u808c\u7fa4<\/p>\n\n\n\n<p>Tense&nbsp;\u7e43\u7dca<\/p>\n\n\n\n<p>-Tense one\u2019s abs \u7e43\u7dca\u8179\u90e8<\/p>\n\n\n\n<p>Tuck&nbsp;\u6536\u7e2e<\/p>\n\n\n\n<p>-Tuck one\u2019s bottom under \u63d0\u81c0<\/p>\n\n\n\n<p>Twist&nbsp;\u8f49\u52d5<\/p>\n\n\n\n<p>-Twist one\u2019s torso to the left \u5c07\u8eab\u9ad4\u8f49\u5230\u5de6\u5074<\/p>\n<\/blockquote>\n\n\n\n<p>\u770b\u5b8c\u5c0f\u7de8\u7684\u4ecb\u7d39\uff0c\u4f60\u662f\u4e0d\u662f\u4e5f\u8feb\u4e0d\u53ca\u5f85\u60f3\u52d5\u8d77\u4f86\u4e86\u5462\uff1f<\/p>\n\n\n\n<p>\u904b\u52d5\u4e4b\u5f8c\uff0c\u4e5f\u4e0d\u59a8\u4e0aEngoo\u548c\u8001\u5e2b\u5206\u4eab\u4f60\u7dad\u6301\u5b8c\u7f8e\u8eab\u6750\u7684\u79d8\u8a23\uff01<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/engoo.com.tw\/campaign\" target=\"_blank\" rel=\" noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/assets.blog.engoo.com\/wp-content\/uploads\/sites\/3\/2021\/08\/27090913\/20210804_%E9%83%A8%E8%90%BD%E6%A0%BC%E8%A8%BB%E5%86%8Abanner-02-5-1024x171.jpg\" alt=\"\" class=\"wp-image-2827\"\/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u7de8\u8f2f\uff0fJoan Kuo \u590f\u5929\u5feb\u5230\u4e86\uff0c\u5bb3\u6015\u51ac\u7720\u7684\u8eab\u6750\u8d70\u6a23\u55ce\uff1f \u4e0d\u59a8\u770b\u770b\u5065...<\/p>\n","protected":false},"author":428,"featured_media":11833,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"unified_meta_tagline_field":"","footnotes":""},"categories":[94,88],"tags":[155,154],"class_list":["post-11765","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports-gym-english","category-theme","tag-155","tag-154"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ 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