[Day 9] "Doing PLANK" 1 min PLANK challenge for 30 days [30天平板支撐挑戰] + Incentive Scheme

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(New incentive scheme in this challenge!!!)
(大家留意下面有新的鼓勵活動)
Today I am not going to nominate anyone to join this challenge!
今天我不打算提名誰參加!!!

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9th day...did plank at mid-night and listen to "YES OR YES" when I was doing it :D This song also keep looping in my playlist recently...haha! I was quite tired yesterday ...therefore I only did 1 set of plank~

Welcome @soufiani join us!!!
The challenge attracted many steemians from different countries which make me feel so great and full of thankfulness

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Attention please!!! Incentive scheme is now start :D
In order to encourage all participants to nominate others to this challenge... I am going to start an incentive scheme from now! The scheme will have 3 different section and 1 week for each section!

1st week: 11 Dec 10:30 am to 18 Dec 10: 29 am (Beijing Time)
INCENTIVE SCHEME DETAILS
1. PLANK challenge participants post the daily PLANK video
2. Nominate other steemians who did not join us and state in the article
3. Once nominees join the challenge and stated the nominator name in the article, nominator will get 1 count!
4. Incentive will be distribute to TOP 3 count at the end of week :D

Incentives:
Top count - 3 steem
2nd count - 2 steem
3rd count - 1 steem
Special thanks @davidke20 sponsor 10 steem for support this challenge!

Also, you can add your own feeling in the video... that will make your video looks different :D

We will use #plank-contest as filter! Please make sure that nominators and nominees use the right tag!! CHEERS

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注意!!! 鼓勵活動現在開始了 :D
為了鼓勵更多已參加的伙伴去提名其他人參加...我決定從今天辦一個鼓勵活動! 活動會分3段進行, 一星期為一段!

第一個星期: 11 Dec 10:30 am to 18 Dec 10: 29 am (北京時間)
鼓勵活動詳細資料
1. 已經參加的伙伴按平常一樣發PLANK視頻/相片
2. 在文中提名其他還沒有參加PLANK活動的steemians一起參加!
3. 如果被提名的伙伴參加了這個活動..而又在文中寫出是因為提名人提名的話! 那麼提名人就會有1次提名成功的記錄!
4. 鼓勵金將會在每星期完結後發給每星期提名成功記錄最高的3位 :D

鼓勵:
最高一位 - 3 steem
第二位 - 2 steem
第三位 - 1 steem
特別鳴謝拉仔 @davidke20 贊助我10個steem以作這個活動的鼓勵!

大家可以多試試在影片中加上自己的感覺..這樣影片就不會每天都一樣喔! :)

我們會用 #plank-contest 作篩選! 請確定被提名的伙伴跟提名的你們都用對了標籤!!CHEERS

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WHAT
To encourage people doing an easy exercise in a daily basis,
Spend ONE-MINUTE in doing PLANK.
Keep doing this for a month and you will see something is changing from your body.

WHY
We spent so much times sitting in the office everyday and we hardly move or workout after office hour. The thought of exercise are gradually slipping away from our daily life.
This planks challenge only takes ONE-MINUTE from you everyday
It’s very acceptable for everybody as I believe :)
I will host this challenge with @minloulou and wish you all can join!

How to join
1. Warm-up and prepare yourself to take the challenge
2. Work on the ONE-MINUTE-PLANK
(If this is your first time to do PLANK, just take it easy and try to do 30 seconds or less! And then slowly increase the time to one-minute)
3. Take a snap tube when you’re working on it
4. Upload the clip to dtube or put the shot into your post. Or you can nominate others to join as well
You can use this as a topic
[Day 1] "Doing PLANK" 1 min PLANK challenge for 30 days [30天平板支撐挑戰]
5. Tag #dtubesnapx and #plank-contest
6. HANG ON for 30 days

Important change of dtube tag!! source
#dtubesnap - Dtube Video which is less than 1min long
#dtubesnapx - Dtube Video which is over 1min but less than 3min long (For the participants of this challenge, this tag is a right tag!!)
#dtubesnapplus - Dtube Video which is over 3min long

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무슨 할동이에요
여러분에게 짧은 시간안에 운동할 수 있는 할동이에요!
매일마다 시간을 내고 플랭크을 1분 해요!
한 달 후에...자신 몸에 변화가 볼 수 있어요!

그럼...왜
우리 일하는 동안 계속 앉았어요! 퇴근 후 운동하러 나가는 생각이 거의 없어요!
우리 운동하고 싶은 이유는 점점 잊어버렸어요!
이 활동은 여러분의 바쁜 생활 중에 딱 1 분 정도 필요해요! 플랭크 하자!!
그럼 바쁜 사람들에게 이 방법을 받아 들이는 더 쉬울 거 같아!
그래서 저는 @minloulou 함께 이 할동을 시작했어요! 여러분 같이 참가할 수 있으면 진짜 좋겠어요!

참가 방법
1. 마음은 잘 준비하고 다음에 도전을 받아요!
2. 플랭크 1분 해요! (그냥 30 초 해도 괜찮아요! 며칠후에 1분 할 수 있어요!)
3. 플랭크 하면서 영상을 찍어요!
4. 그 다음....dtube으로 업로드/ 사진 문장에서 포함돼요! 다른 사람들을 지명 해도 돼요!
제목은 [Day 1] "Doing PLANK" 1 min PLANK challenge for 30 days
5. 꼬리표 #dtubesnapx (영상 있어야 돼요) 과 #plank-contest 사용해요!
6. 30 일을 고수하세요!

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這是什麼活動
這是一個讓大家可以用短時間做運動的活動!
只需要大家每天抽時間, 做 一分鐘的平板支撐
堅持做一個月, 相信你就可以看到自己身體的變化 :D

為什麼有這個活動
我們每天上班都是一直坐著, 下班後有時候也會不太想出去做運動!
慢慢, 做運動三個字好像離我們越來越遠!
這個活動只需要大家在忙碌的生活中抽短短一分鐘出來做一下平板支撐!
相信對生活忙碌的大家來說...會較易接受 :)
所以我跟@minloulou就想了這個活動, 希望大家都可以一下參加!

那要怎樣參加這個活動
1. 先做好熱身, 準備好自己的心情迎接接下來的挑戰
2. 開始一分鐘平板支撐
(如果你是剛開始接觸平板支撐, 只能做到30秒的話也是沒問題的! 幾天後慢慢增加到一分鐘就可以了! 最重要是量力而為!)
3. 邊做邊拍一段短片 (當然你不想upload到dtube的話..照片也是可以的!)
4. 做完以後 把影片放到dtube/把照片放到文中, 也可以提名其他人一起參加!
標題可以用[Day 1] "Doing PLANK" 1 min PLANK challenge for 30 days [30天平板支撐挑戰]
5. 加 #dtubesnapx 和 #plank-contest到tag
6. 堅持30天!

dtube標籤的重大改變!! source
#dtubesnap - dtube影片短過1分鐘
#dtubesnapx - dtube影片超過1分鐘..但少於3分鐘 (參加這個挑戰的..用這個就對啦!!)
#dtubesnapplus - dtube影片超過3分鐘

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You can also copy above message to your article :) Remember to put below link as reference!
大家也可以複製上面的方法到你們的文章! 記得要附上以下的網址喔 :)
"Doing PLANK" 1 min PLANK challenge for 30 days [30天平板支撐挑戰]

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所有照片如非特別註明”SOURCE”在照片下方, 全部都是由我自己拍攝
All photos are taken by myself unless it specially indicated "SOURCE" under the photo

Source of steemit line

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