超慢跑初學專用❤️22｜180BPM 40分鐘｜(音樂+節拍器)｜藍色海邊｜班長超慢跑

班長布萊恩 • October 20, 2023

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(231020) 初學者請勿赤足跑，我赤足的目的是為了讓大家看腳的動作，建議初學者練習要穿鞋保護超慢跑影片清單： 1-1.超慢跑初學必看 https://youtube.com/playlist?list=PLMmzy37rgpcZX0axvVwNpxkiaaaFV4Enk 1-2.超慢跑教學 https://youtube.com/playlist?list=PLMmzy37rgpcZwgiMBv2_Nwe-B6rS4VACq ⭕️1-3.超慢跑(初初學)練跑 https://www.youtube.com/playlist?list=PLMmzy37rgpcapXwbFNIqzDeKYzJvu6RJ1 ❤️1-4.超慢跑（初學）練跑 https://youtube.com/playlist?list=PLMmzy37rgpcZbgD0CjBGnQk33Uk0kgZsL 🔺1-5.超慢跑(中級)練跑 https://youtube.com/playlist?list=PLMmzy37rgpcauSIQaazFWJLHznkupMUp1 🔴1-6.超慢跑(進級)練跑 https://youtube.com/playlist?list=PLMmzy37rgpcbQi2XmXlgGzkFy_Hom37yO 1-7.超慢跑(無節拍器)練跑 https://youtube.com/playlist?list=PLMmzy37rgpcZgXi0eOG_qLHB1wd-_Qc-a ❤️「班長超慢跑」社團已成立，歡迎喜愛超慢跑運動的朋友加入，分享你的學習過程與成果。 https://www.facebook.com/groups/664548045181406 4個動作要領：能說話、膝微彎提腳跟、有節奏 3個注意事項： 1.有同伴2.表情佳3.身穩定 2個提醒： 1.不過過量2.確實伸展執行時間：每週累積120分鐘，可分爲3天至6天訓練完成。超慢跑分級初級：室內原地跑開始，每週完成120-180分鐘，可連續3週可輕鬆完成，可以試戶外超慢跑，升為中級。中級：由室內移到戶外，可在中庭、公園涼爽地方開始，每週完成120分鐘。進級：可以在戶外超慢跑一次超過60分鐘，每週可以戶外超慢跑240分鐘。如可達到這個水準，表示超慢跑已畢業，已可進入慢跑等級。戶外超慢跑的速度：超慢跑不是跑步，速度約為9～12分鐘/每公里，與走路的速度差不多或是快一些。 #超慢跑 #班長超慢跑#slow jogging

超慢跑初學專用❤️22｜180BPM 40分鐘｜(音樂+節拍器)｜藍色海邊｜班長超慢跑

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