Lik Hong 健身教练

Lik Hong 健身教练 💪 Women’s Strength Training Specialist
👩 Pregnancy · Postnatal · 50+ Longevity
🏋️ 1:1 Penang Training · Online /In-Person /Home Visit
🤝 UGC to collab

13/05/2026

Decathlon Pilates soft ball 长辈脚力训练…不多，就是3个动作

重新训练你的大腿「出力的能力」

长辈真的很需要做
因为它能帮助维持你的基本脚力和日常的自主能力‼️

請关注留守
下一支
讲解核心肌群的动作‼️
with.lik_hong

.my

08/05/2026

哟 50+长辈senior 可以这样用Decathlon Pilates soft ball
也可以是训练肌肉的一个工具❤️

上半身的活动协调控制
一粒球帮你重新找回力量

没办法在一个视频讲解太多
关注留守
下一支
讲解下半身肌群和 核心肌群的动作‼️

Decathlon Malaysia

02/05/2026

想知道跑步的你用了多久
找到适合自己的跑步鞋？😀

現在又穿着谁家的呢？

Running Lab Malaysia

昨晚宝宝睡了妈妈就挖一点 me time 😌ChatGPT 又玩起了手绘我也来玩一下想说生完孩子后妈妈在做的训练真的已经远远超过20岁单纯为了减肥的运动30岁开始👉 要顾的不只是身材而是肌肉量女性本来肌肉就比男性少👉 再加上年龄肌肉是会慢慢...
27/04/2026

昨晚宝宝睡了
妈妈就挖一点 me time 😌
ChatGPT 又玩起了手绘
我也来玩一下

想说
生完孩子后妈妈在做的训练
真的已经
远远超过
20岁单纯为了减肥的运动

30岁开始
👉 要顾的
不只是身材
而是肌肉量

女性本来肌肉就比男性少
👉 再加上年龄
肌肉是会慢慢流失的

一般来说
30岁之后
肌肉量每年大约会下降3–8%

如果没有训练
👉 掉得更快

再加上
更年期的荷尔蒙变化
👉 雌激素（estrogen）会下降

而这个
其实很关键
因为雌激素会影响

👉 肌肉维持
👉 骨密度
👉 恢复能力

当它下降的时候
你会开始发现

👉 力量变弱
👉 更容易累
👉 身体比较“松”
👉 甚至更容易受伤

这些全部
其实都是肌肉在做工

所以现在训练
已经不是
「我要不要瘦」

而是
👉 我有没有足够的肌肉
去应付每天的生活

也是为什么
👉 女性一定要练力量
👉 保住肌肉
👉 保住体力
👉 保住你以后还能动的能力

日常训练或许有时候会觉得有点闷
但其实

👉 你不是在重复
👉 你是在累积

慢慢把身体
练到可以撑住生活 🤍

21/04/2026

Decathlon pilates band 不是给pilates 人用而已
如果你想开始力量训练
肌力训练
使用band 是一个很好的开始

就像训练这些部位
Bicep, tricep, shoulder, quadriceps
都会刺激到肌肉

除了训练
Band 也是一个很好的热身工具
Decathlon 还有很多好物 下次再分享‼️
my

Most people are not lazy.They’re just stuck at the first step.They are actually trying.Watching videos, saving workoutsO...
13/04/2026

Most people are not lazy.
They’re just stuck at the first step.

They are actually trying.

Watching videos, saving workouts
One save becomes ten
Ten becomes a hundred

👉 But they still haven’t started 😵‍💫

♦️♦️If you ask them why they haven’t gone to the gym

The answer is usually:
“I don’t have time”

But if you go a bit deeper, it’s actually👇

👉 “I don’t dare to go into the gym”
“I don’t know anything, will it be awkward?”

👉 “I don’t know how to use the equipment”
“Everyone looks so experienced, what if they keep looking at me?”

👉 “Even if I go, I don’t know what to do”
“I’ll probably just end up on the treadmill again”

♦️♦️So in the end, it becomes
Saving a lot of workouts
👉 But never actually starting

♦️♦️I realized something very real:
👉 Most people are not stuck because they are lazy
👉 They are stuck because no one guided them through the first step

If you ask them to try on their own
It’s actually very hard

Then procrastination kicks in
Busy daily life gets in the way

♦️♦️Although many people are not interested in strength fitness

But if you are someone
who wants to start,
who is willing to learn and put in the time

Yet you are still stuck at the same place

👉 “Not knowing how to start”

♦️♦️So I created
👉 a 12-session beginner program

Not to make you follow me forever

👉 But to help you get to a point
where you can go to the gym on your own
👉 and train independently

♦️♦️If you are stuck here as well
You don’t have to hesitate

♦️♦️Comment “START”
and I’ll share how it works 👍

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