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Description
【全圖解】核心逆齡節拍超慢跑：燃脂、降三高、預防肌少症，每天30分鐘三週立即見效: You Tube80007 200X22X44 22 1044 20 30 39330 () () () () () QRCODE 9198 102& 102022TOP100
作者: 徐棟英
★You Tube影片破8000萬人數觀看‧「我愛節拍超慢跑」社團近7萬社友敲碗期待★
★超過千位學員真實見證‧健康類暢銷書作者 徐棟英教官最新著作★
──200張動作照片X22個初學者必學動作X44支動作解說影片──
✦✦✦✦百張圖解照片，一眼立即掌握動作重點✦✦✦✦
大開本全圖解設計，單一步驟細部分解，一個跨頁一個動作，讓你更能掌握「核心肌力徒手訓練」的動作重點，每個動作標示出伸展的肌肉部位，一目瞭然步步到位，輕鬆完成動作。
✦✦✦✦初學者量身設計，零基礎也能見效✦✦✦✦
做不到深蹲、捲腹、棒式、俯地推撐等動作，身體機能不夠好的你，不要灰心，愈跟不上愈要練習。為所有初學者量身打造22個初階動作，循序漸進，只要慢慢練習，肌肉會有記憶，最終會看見驚人成效。
✦✦✦✦做對了才有效，就像老師在身邊指導✦✦✦✦
徐老師指導過數以千計的學員，收錄10年實作教學經驗中常見的錯誤動作，正確示範說明；同時收錄44支教學影片，就像有私人教練隨身指導，不受任何限制，正確學習，打造健康人生。
────|一張瑜伽墊陪你，天天「核心逆齡訓練」|────
「核心逆齡訓練」是徐老師精心設計的課程規劃，完整的20個核心肌力訓練動作，讓你從上半身訓練到下半身，從前面肌肉訓練到背面肌肉，核心肌力鍛鍊好，坐臥行走更自由自在。
──── |每天30分鐘，輕鬆【節拍超慢跑】提升代謝力又能減重|────
一個從3歲到93歲都適用的「節拍超慢跑」，只需手機下載節拍器，每天30分鐘，就能降三高，同時改善睡眠問題！練習三個月後，體重更會明顯下降，本來只是想要健康，意外瘦出新人生。
──── | 對症加強鍛鍊◆改善各種身體不適症狀 |────
核心逆齡節拍超慢跑是真正的「五好」運動：睡眠品質好、精神變得好、行動力變好、身型變得好、體檢報告好。不論是癌症、各種慢性病，三高、肥胖等病症，以「核心逆齡節拍超慢跑」課程為基底加強訓練，重拾健康，開創第二人生。
✦活動髖關節，解除腰痠背痛→(門把深蹲、深蹲、屈膝伸腿、直膝舉腿、眼鏡蛇式、俯臥抬腿)
✦解除肩頸痠痛、預防偏頭痛、五十肩→(伏地推撐、俯臥肩背伸展、俯臥肩背臀伸展)
✦改善起身下床困難→(捲腹、手碰腳跟捲腹、腳踏車捲腹)
✦降低跌倒風險的不倒翁訓練→(腿部間歇有氧平衡訓練、節拍超慢跑)
✦減少內臟脂肪、降三高、改善失眠問題→(核心肌力訓練＋節拍超慢跑)
✦✦✦✦如果你己經跑起來，那麼請你一起跟著把核心肌力「棟」起來✦✦✦✦
本書特色
✦大開本「全圖解」，重點清楚。
✦全新拍攝訓練影片QRCODE。
✦初學者訓練精心規劃，人人都可以練習。
作者
徐棟英
政戰學校體育系畢業、臺北市立體育學院運動科學研究所碩士，曾任國防大學體育室講師，於91年起投入軍人體能訓練，對運動訓練方法有著濃厚興趣，並因訓練成效佳於98年退役後仍獲國防部邀請擔任「精進體能訓練巡迴講習」講座講師。
現任銀髮族及上班族體適能訓練課程教練及講師。102年獲聘台北市文山區體育會，致力推廣銀髮族與上班族體適能訓練，在文山運動中心所開設之「居家核心肌力&心肺訓練課程」深獲好評，每班開課常常爆滿，社區銀髮族體適能課程也常獲訪視委員好評與支持，並先後獲得台北市政府及中華民國體育會聯合總會頒發年度運動有功人員。
從事教學銀髮族練肌力課程已有10年時間，教過的學員有千人以上、主講過千場講座，包含上班族和中高年族群，很多人的退化與身體勞累困擾都透過正確運動訓練而實際改善了！2022出版《核心逆齡節拍超慢跑》榮獲各大通路年度暢銷TOP100外，媒體邀約不斷，讓節拍超慢跑成為全民運動，各國都有讀者持續分享身體變更健康的訊息，並開始重視核心肌力訓練，這都是最棒的回饋。
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4.9 ★★★★★
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Product Reviews
★★★★★ 5
Best pillows we’ve ever had!
Color: White, Size: King(Pack of 2)
These are so insanely comfortable! They have the perfect amount of softness and support. Not too flat, not too full, just right. You will sink into it like a big marshmallow!
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Reviewed in the United States on May 22, 2026
★★★★★ 5
Comfortable pillows 🤩
Color: White, Size: Queen(Pack of 2), Color: White, Size: Queen(Pack of 2)
I bought the Serta Hotel Collection Bed Pillows (Queen size) and I absolutely loved them. They are super soft yet provide great support; they feel very comfortable and help make for a much better, more pleasant night's sleep. Plus, the fabric is cool and of high quality. I recommend them wholeheartedly!
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Reviewed in the United States on April 22, 2026
★★★★★ 4
Amazing pillows!
Color: White, Size: Queen(Pack of 2)
These are fantastic pillows! A little background. I'm a side sleeper and toss and turn throughout the night. I've struggled with sleep issues for literally decades - insomnia, tossing and turning, waking up multiple times a night to use the bathroom, waking up way too early and not being able to get back to sleep. Every night it's a combo of those things or all of those things. I've also had some neck pain and stiffness for a couple of months. If you've ever dealt with that you know it will affect sleep which will then affect productivity and mood. It's a terrible spiraling and compounding thing to deal with, very stressful. I figured the contour pillow I had which once was actually helping was unfortunately the culprit. So I went on the hunt for another pillow. I ordered what I thought was the old Rejuvenite pillow (those were fabulous!) and got burned on a bait and switch. The pillow ended up being way too soft and gave me worse neck pain. Figuring I'd try to salvage what was a $115 pillow, I invested in a very thin pillow to put underneath. It was too high. Getting pretty frustrated, I ordered the cheaper Utopia pillows here on Amazon. Those actually were not terrible because they did take away my neck pain, but I was still tossing and turning at night and still feeling unrested in the morning. I decided I'd give it one last shot and luckily found these when they were discounted by a few bucks. They didn't have many reviews which was actually a great sign for me because it means the company lets their product speak for itself.
I got these in several days and was thrilled to see upon opening the package that they were sealed and the directions do not require you to open the package and let them expand for 24 hours. You literally just take the edges and fluff 2-3 times and that's it! They are ready to go and they definitely do feel perfect after doing that. I was skeptical when I put them on my bed because they are soft and I worried they'd be too soft. I felt my head sink into the pillow a bit and then was surprised to feel at a certain point it just feels like the pillow is cradling your head with the right amount of support. I wouldn't describe it as firm, just soft but stable support. Really comfortable.
But the real test was how it would perform during sleep. I'm so thrilled to report that I had an amazing night of sleep! No neck pain, no stiffness, zero tossing and turning, no insomnia, no waking up during the middle of the night, and no waking up early. I put my head down, fell asleep, and slept like a log for about 7.5 hours straight, which is literally unheard of in my world. I'm very lucky if I get 5 solid hours of sleep. I woke up and popped out of bed. My mood was great (still is later in the day) and I was not tired in the afternoon when I normally feel the fatigue kicking in. This is the first day for as long as I can remember that I do not feel that nagging tiredness behind my eyes and in my body that always seems to be a steady background actor in my life. I feel great and full of energy and I was able to tackle a bunch of tasks on my someday list. This is so promising I didn't want to wait to share. If you are on the fence and are dealing with similar issues to mine, I'd encourage you to just try these.
What's also amazing is these come in a set. I'm only using one so I basically have another one to use if the first one ever fails. This is the best investment for sleep I've ever made!
Update:
Well, after a trial period I'm removing a star because my dreamy sleep was short lived. I started to wake up more frequently during the night with these and gave up midway through the night one night. I'm still using these for back support while I sit up or hang out in bed because they are still super comfortable that way and oddly these work well for naps. Hopefully, you have better luck than me!
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Reviewed in the United States on February 21, 2026
★★★★★ 5
Absolutely love this pillow!
Color: White, Size: Queen(Pack of 2), Color: White, Size: Queen(Pack of 2)
The pillow was very well packaged and extremely easy to open. As soon as I took it out of the package, it immediately expanded and became fluffy within seconds. I was honestly surprised at how quickly it regained its full shape.
The pillow feels very soft and comfortable, but it still provides great medium-firm support. It has excellent resilience and bounces back quickly after being pressed, so it never feels flat. I’ve been using it both for sleeping and for supporting my lower back when sitting, and it works great in both situations！
I also really like the embroidered logo, which looks very delicate and well made, it adds a nice premium touch to the pillow. It would also make a great gift for family or friends.
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Reviewed in the United States on March 6, 2026
★★★★★ 5
Heavenly soft and comfortable.
Color: White, Size: King(Pack of 2)
This is a great pillow. I bought 2 king size for my daughter. They are so soft but have some heft to them. They don't squish flat. They plump up so nice. She said like having a cloud for a pillow. I love Serta. They have always been good. Buy it and sleep like you're in heaven.
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Reviewed in the United States on June 2, 2026