Peak Hours無機用？草地區全滿？😤😭
用這 4個平替動作，在 1 米空間練出同等泵感。
1） Dumbbell Plank Drag
🌟做法： 撐體（High Plank）姿勢，將一隻啞鈴放在胸口下方偏左側。用右手順向跨過身體，把啞鈴抓到身體右側放著。再換左手抓回來。
💯核心訓練的王牌動作。 當你單手離地去抓啞鈴時，身體會想翻轉，此時你必須用盡核心力量保持「臀部和肩膀完全與地面平行」。
2）B-Stance Deadlift
這個動作是介於雙腿硬舉與完全單腿硬舉（單腿羅馬尼亞硬舉）之間的絕佳過渡動作，能提供更好的穩定度，同時給予單側強烈的刺激。
🌟將 80-90% 的重量放在前腳，後腳往後移半步、腳尖著地，僅充當「腳架」維持平衡。
髖關節鉸鏈 (Hinge)： 動作啟動時，想像把屁股往後牆推，而不是往下蹲。脊椎保持中立，前腳膝蓋微彎但不上前推。
3）Cossack Squat
這是一個極佳的額狀面（側向）移動訓練，能同時訓練到單腿的力量，以及另一側的活動度與伸展。
站姿寬度： 雙腳站得比一般深蹲寬很多（大寬距）。
🌟重心轉移： 將重心移向其中一側並往下蹲，同時另一側的腿保持完全打直。足底貼地： 負責蹲下那一側的腳掌必須完全踩實地面，腳跟千萬不能抬起。如果腳跟會浮起來，說明踝關節受限，可以先不蹲那麼深，或在腳跟下墊個小槓片。
4）Dumbbell Push Press
1/4 微蹲 (Dip)： 雙腳與肩同寬，膝蓋微彎微蹲（約 1/4 的蹲幅），保持軀幹垂直，屁股不要往後坐太多。
爆發驅動 (Drive)： 下肢快速用力蹬地伸展（伸膝、伸髖），利用這個向上的慣性順勢將啞鈴推向頭頂。
鎖定與核心： 啞鈴推至最高點時，手臂伸直鎖定，此時核心要收緊、屁股夾緊，避免下背過度凹陷（骨盆前傾）。
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23/05/2026
俯瞰香港天際線，在 7,000 呎的奢華高空空間中挑戰自我！💪✨
不論你是追求極致自主訓練的健身愛好者，還是正在尋找高規格場地的自由身教練 (Freelance Coach) —— Midtown 28 Fitness 都是你的完美首選！
🌟 我們的優勢：
頂級器械與官方認證 HYROX 專區，全面提升訓練天花板。
獨立 Pilates Reformer 教室與戶外訓練露台，提供多元教學環境。
位於銅鑼灣核心地段，交通極方便，助你與學員在大氣、舒適且具隱私度的環境下高效授課。
不論是個人訓練、小組課、或教練租場合作，歡迎立即 DM 我們查詢詳情與預約參觀！
Train above the clouds! Elevate your routine in our 7,000 sq.ft. premium rooftop fitness space. 🌤️🏋️♂️
Whether you are a fitness enthusiast chasing peak performance, or a Freelance Coach looking for a world-class venue to train your clients — Midtown 28 Fitness is your ultimate destination!
🌟 Why Choose Us?
Elite strength equipment & official HYROX training zones.
Private Pilates Reformer studio & stunning outdoor terrace for versatile training.
Located in the heart of Causeway Bay — convenient, spacious, and premium, giving your clients the best upscale experience.
Available for personal training, small groups, and Freelance Coach Venue Rental. DM us today to book a tour or discuss partnership details!
#香港健身房 #銅鑼灣健身 #教練租場 自由身教練 香港教練租場 Hyrox香港 PilatesReformer香港 戶外健身 HKFitness HKGym FreelanceCoachHK GymRentalHK CausewayBayGym
HYROX HK is Over, But the Global Season Has Just Begun! 🌍🔥
The Hong Kong station has officially concluded, but don‘t let that momentum fade! 💨
The HYROX global calendar is packed with upcoming races. Whether you are eyeing London, Tokyo, Milan, or Munich, we are here to help you conquer your next finish line.
📍 Which Stage Are You At?
• The ”Undecided“ Newcomer:
Thinking about joining but worried about your fitness level? Still hesitating on which station to sign up for?
👉 Contact us for a trial session! We’ll assess your current performance and build a solid foundation for your very first race.
• The ”Goal-Driven“ Veteran:
Just finished the HK race and identified areas for improvement? Want to shave minutes off your Wall Balls or optimize your Roxzone transitions?
👉 Inquire with us today! We provide the equipment and expertise to help you re-equip, strengthen your weaknesses, and crush your next PB.
🚀 What We Offer:
• Expert Coaching: Specialized guidance on all 8 HYROX stations.
• Tailored Training Plans: Programs designed to turn your weaknesses into strengths.
• Performance Analysis: Scientific approach to tracking your progress and recovery.
No matter if you are a rookie or a seasoned pro, let’s get ready for the next challenge together! 💪
📥 Interested? DM us now or WhatsApp to book your session!
香港站完咗仲想玩？下一個分站等緊你！🔥
香港站 HYROX 雖然已經圓滿落幕，但挑戰嘅熱情點可以就此停低？ 💨
HYROX 全球分站仲有好多精彩賽事，無論你係想衝出香港挑戰倫敦、東京定米蘭站，我哋都準備好陪你一齊再戰！
📍 你正處於以下邊種狀態？
• 「心大心細」的新手型：
想參加但又驚體力應付唔到？仲考慮緊報邊個站？
👉 快啲聯絡我哋預約試堂！ 我哋會幫你進行初步評估，為你嘅第一個比賽打好基礎。
• 「追求突破」的老手型：
啱啱完賽，覺得某啲 Station（例如 Wall Ball 或 Burpees）可以做得更好？
👉 過嚟搵我哋查詢！ 無論係想提升專項力量定係優化轉換區（Roxzone）嘅時間，我哋嘅專業教練都會為你�
MASSIVE UPDATE! 🚀
We are incredibly proud of our students today. The progress we’ve seen compared to the last Taiwan race is nothing short of mega! 📈 Seeing all that hard work and grit pay off on the floor is why we do what we do.
But we aren’t done yet... Coach David is locked in and ready to take on the course tomorrow! 🔥
✏️Let’s flood the comments with some energy! Drop a "🔥" or a "GO GET 'EM" below to show your support for David! 👇
KNOW THE RULES. CRUSH THE RACE.
09/04/2026
🎯 想挑戰自己，變得更強？今日購課即免試堂費，仲有超值Package等你攞！唔好錯過呢個機會！🎯 Want to challenge yourself and become stronger? Sign up today and get your trial session free! Plus, exclusive packages waiting for you. Don‘t miss out on this opportunity!
09/04/2026
🎯 想挑戰自己，變得更強？
今日購課即免試堂費，仲有超值Package等你攞！
唔好錯過呢個機會！
#健身優惠
03/04/2026
🌟【復活節特別優惠】🌟
呢個復活節，加入我哋嘅Hyrox訓練營，迎接新挑戰！無論你係新手定高手，都可以喺呢度找到屬於你嘅訓練夥伴，一齊突破自我！
🌟【Easter Special Offer】🌟This Easter, join our Hyrox Training Camp and take on new challenges!Whether you’re a beginner or an expert, you‘ll find your training partner here and break through your limits together!
🔥 特別推廣：
✅ 針對復活節期間，嚟試堂享有專屬優惠！
✅ 提升體能、改善耐力、玩轉多元訓練！
✅ 由專業教練帶領，幫你掌握最有效嘅訓練策略！
🔥 Special Promotion:
✅ Exclusive trial class offer during Easter!
✅ Improve your fitness, boost endurance, and enjoy diverse training!
✅ Led by professional coaches to help you master the most effective training strategies!
💥 快啲嚟體驗我哋嘅特色課程：
🌟 高強度模擬訓練
🌟 從入門到進階，全方位提升！
💥 Come experience our special classes:
🌟 High-Intensity Simulation Training
🌟 From beginner to advanced, comprehensive improvement!
👉 即刻加入我哋！
📞 +852 6264 4432 / +852 5166 7004
🌍 Midtown28_Fitness
📍 Soundwill Plaza 2, Midtown 28F, Tang Lung Street, Causeway Bay
👉 Join us now!
📞 +852 6264 4432 / +852 5166 7004
🌍 Midtown28_Fitness
📍 Soundwill Plaza 2, Midtown 28F, Tang Lung Street, Causeway Bay
03/04/2026
🌟【復活節特別優惠】🌟呢個復活節，加入我哋嘅Hyrox訓練營，迎接新挑戰！無論你係新手定高手，都可以喺呢度找到屬於你嘅訓練夥伴，一齊突破自我！
🌟【Easter Special Offer】🌟This Easter, join our Hyrox Training Camp and take on new challenges!Whether you’re a beginner or an expert, you‘ll find your training partner here and break through your limits together!
🔥 特別推廣：✅ 針對復活節期間，嚟試堂享有專屬優惠！✅ 提升體能、改善耐力、玩轉多元訓練！✅ 由專業教練帶領，幫你掌握最有效嘅訓練策略！
🔥 Special Promotion:✅ Exclusive trial class offer during Easter!✅ Improve your fitness, boost endurance, and enjoy diverse training!✅ Led by professional coaches to help you master the most effective training strategies!
💥 快啲嚟體驗我哋嘅特色課程：🌟 高強度模擬訓練🌟 從入門到進階，全方位提升！
💥 Come experience our special classes:🌟 High-Intensity Simulation Training🌟 From beginner to advanced, comprehensive improvement!
📅 記得喺復活節期間嚟試堂，唔止享受運動樂趣，仲可以贏取神秘禮品！
📅 Remember to take a trial class during Easter, not only to enjoy the fun of exercise but also to win mysterious prizes!
👉 Join Us Now
📞 +852 6264 4432 / +852 5166 7004🌍 Midtown28_Fitness📍 Soundwill Plaza 2, Midtown 28F, Tang Lung Street, Causeway Bay
#復活節 #健身優惠 #挑戰自我 #運動快樂
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