【滝汗20分】自宅で全身ワークアウト（有酸素・腹筋・脚・腕・背中・お尻）

🔥▼You can still do it! If you think so, try this video!    • 【胸鎖乳突筋】ゆるめて伸ばせば、辛いガチガチ首肩・猫背・ストレートネックがスッと軽くなる   00:00 Opening 00:17 Knee roll (right, outside) 00:32 Knee roll (right, inside) 01:02 Knee roll (left, outside) 01:17 Knee roll (left, inside) 01:47 Alternate touching opposite toes 02:32 Swinging legs back and forth (right) 03:17 Swinging legs back and forth (left) 04:02 Back lunge (alternate) 04:47 Swinging with arms outstretched 05:32 Punching to the side 06:17 Side squat 07:02 Alternate knee and elbow touch 07:47 Wide squat 08:32 Bringing elbows and knees together (diagonal) (right) 09:17 Elbows and knees together (diagonal) (left) 10:02 Inchworm 10:48 Side kick squat 11:32 Hold hands and alternate swings 12:17 Forward lunge (alternating) 13:03 Put hands together and twist upper body to bring elbows and knees closer (right) 13:48 Put hands together and twist upper body to bring elbows and knees closer (left) 14:33 Plie squat 15:18 Bird dog 16:03 Donkey kick (right) 16:48 Donkey kick (left) 17:33 Inner thighs (right) 18:18 Inner thighs (left) 19:03 Hip lift 19:48 Scissors 20:33 Bicycle with legs only 21:18 Alternating shoulder taps 22:03 Plank 22:33 Finish! 📻Sub-channel:    / @nogaradio   ・Twitter:   / nogachannel   ・Instagram:   / nogachannel   ・Spotify: nogachannel ✉️ For business enquiries, please contact: [email protected] ※ Please refrain from sending personal messages or questions. ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🎵 Credits: Intro, Instrumental, Outro https://www.epidemicsound.com https://www.monstercat.com/ ☑ Disclaimer If you have pain or health concerns, please consult a specialist. The content in this video is not a substitute for medical treatment. We cannot take responsibility for any injuries or damages, so please use your own discretion when adopting the suggestions in this video.