關於 full splits ，我們在網路上蒐集到這些相關的討論、資訊與評價

My dad @silasmlee the real Warrior doing Choy Lei Fut #蔡李佛 Gung Fu back in the 70s. He pushed us to study as well and it's always been a part of my youth to my late 20s.

6 years Tae Kwon Do ('92-'98)
2 years Shaolin Fut Ga Kuen ('96-'98)
2 years Hung Gar Kuen ('06-'08)

Been looking on YouTube to relearn tons of sets I used to know. I'm way rusty and out of shape. Used to be able to do full splits and kick over my head.

When we were kids he always told us we were related to Bruce. 😂🤣😂

Hope you see you soon.

#daddy_lee #kungfu #warrior #aapi #stopasianhate #TEAM_LEE #film

提筆想同大家分享一下訓練頻率(Training Frequency)，着實沒有辦法單單只討論訓練頻率，它與很多因素互為影響你的訓練，例如訓練目標、訓練量(volume)、訓練強度(Intensity)、恢復能力(Recovery)等等諸如類此的訓練要素。如果你係新手或者有一定經驗人仕，正考慮如何安排訓練日數和訓練頻率。那麼這篇文章可能適合你…(以下一切理論建設在假設你的目標係肌肥大，動作技巧ok等)

我講明先喇，今次，你也許並不會直接得到答案，我只會提出一大堆疑問，拋磚引玉讓你思考。

首先，我會講下訓練分化法(Training Splits)，以下列出普遍熱門的訓練分法，
常見的有全身訓練(Full Body Training)、上下身訓練(Upper and lower body split)、
推拉腳(Push/Pull/Leg又稱PPL)、胸背膊腳手(The Body Part Split/ Bro-split)等。

實際上，當考慮或選擇一個訓練時，你應該先諗下可以操到幾多日先？
如果你是一個學生，一星期可以操4至7日，咁可能用Upper Lower Training / 2次PPL / 胸背膊腳手都可以。
如果你是上班族，一星期可以操2至4日，咁Full body Training / Upper Lower Training / PPL，可能較適合你。
至於為什麼要這樣分呢？
原因有二，其一：訓練量，其二：恢愎。
當訓練日數越多，便會趨向把訓練量增加，目的係令各肌肉群組得到更多更充沛的訓練，運動科學普遍建議一星期的訓練組最好設定在10至20組(最後一集會詳述訓練量)。
故此，我們亦需要把休息納入考慮，為左讓肌肉可以從上一次的訓練中回復，一般建議宜休息24-72小時才再次訓練，所以便出現了上述普遍的訓練分法。

然而，我觀察到為數不少新手/中等程度既青年人，受傳統健美文化影響，大眾把固有傳統Bro-split過份教條化，認為有效的訓練必須達成以下兩種條件：
第一，當訓練肌群時，必要直至完全力竭或追求力竭。
第二，每一個肌群皆需要大量的訓練組(15至20組以上)。

其實不然！
漢堡Talk乜Show一旱已經詳盡地講左訓練頻率和訓練量，(EP 41、EP 41.5、
EP 43和Special EP: Jeff vs Jeff)，研究發現，
有質素地做4至10組已經最大化了肌肉蛋白質合成，
另一方面，肌蛋白的合成係出現在訓練後的36至48小時，過後肌蛋白合成期會完結。換言之，到時可以再次訓練該肌肉，令它再次進入肌蛋白合成，務求無縫接軌，使肌肉可以不停受刺激、回復，立馬再刺激、回復！
小肌肉相對上回復得較快，例如小腿、膊頭、二三頭等，而問題亦正正出現在傳統健美分法之上，假設我二三頭很快已經恢復好了，但剛好要進行leg day，規限了當日不能練其他肌群，便令我必須等待下一個arms day才能再練，變相限制了肌肉最大程度地進步。
再者，新手對訓練的適應性不高，回復力低，如果強行執行Bro-split這種高訓練量的訓練，或者因上述文化影響，刻意安排過份多動作，並不會使你飛躍性進步，只會導致訓練質素下降，動作失控，訓練量超出身體回復，容易受傷或累積垃圾訓練量(Junk Volume)等等等等。

因此，當你嘗試為自己編制一個訓練時，你應該思考：
1️⃣每個肌群一星期最好有10-20組的訓練
2️⃣一日訓練中，一個肌群有質數地練4至10組已經足夠
3️⃣視乎恢復，小肌肉相對上回復得較快，盡可能增加訓練頻率和訓練量
4️⃣可以參考現成的訓練課表，但因應個人情況，達成 1️⃣ 2️⃣便可！
5️⃣最重要係可行性，能夠長遠地持之以恆才是一個好的計劃
當然啦，仲有好多其他因素要納入思量，但本文只集中討論split的安排。

多做無益Less is More！我奉勸(尤其是新手)不必盲目追尋當下肌肉疲勞感，更不用追尋隔日肌肉酸痛，因為兩者與肌肥大並不劃上等號，正如跑馬拉松一樣會有疲勞感和隔日酸痛，但不會使你大隻，所以在計劃自己的訓練時，「質」理當優先於「量」。直到你有一定經驗和體力，質和量並行，選擇好訓練動作，配合足夠休息，目的是讓肌肉訓練間隔短一些，想辦法增加訓練頻率以獲得最大的訓練效果！

跟住落泥仲有兩集講訓練頻率。
第2集：如何安排動作選擇同恢復能力
第3集：訓練量

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Reference:
https://www.youtube.com/watch?v=Bl9eepy7ECQ&ab_channel=Kofgym
10.24
https://www.youtube.com/watch?v=Z18_wRMw9FE&ab_channel=Kofgym


110: The Volume, Intensity, Frequency Roundtable w/ Eric Helms, Mike Israetel & Menno Henselmans
https://www.youtube.com/watch?v=6wHdChON2fM&ab_channel=ReviveStronger

The Training Frequency Roundtable ft. Dr. Eric Helms & Dr. Mike Israetel
https://www.youtube.com/watch?v=VBK4-TSKNhc&t=1998s&ab_channel=SSDAbel

Ep. 40- Training Frequency For Strength & Hypertrophy
https://www.youtube.com/watch?v=VDNvJaNeDw4&ab_channel=IronCulturePodcast

其實漢堡Talk乜Show已經詳盡地講左訓練頻率和訓練量，以下整合比大家可以參考番：
EP 41 一星期操幾多次大得最快??多未必好!!
EP 41.5 每星期肌肉群組訓練頻率的留言
EP 43如何設計最有效增肌訓練頻率〡實例安排
Special EP：Jeff VS Jeff 科學健身對決〡訓練量幾多先夠

圖:Hugo 文:Ivan

Review on Adidas Adizero Pro
.

Throwback last week 5000M Time Trial.
.

Splits:
38.14 - 200m
80.57 _
82.51 |
81.21 |
81.55 |
81.45 | (400m)
81.23 | -- Into the Zone X 9 Laps
81.79 |
81.71 |
81.35_|
84.21 - Out of Zone...
82.71 - Start to Dig Deep...
75.25 - Last 400m
Season Best - 16:53.68 minutes
.

It was still a great effort for not running on track after such a long time.
.

It wasn't my first time wearing on carbon plate shoe as I previously got a UA HOVR™ Machina from @underarmoursoutheastasia . I put on it and tested it a few rounds. I could really feel the effect of Pebax® propulsion plate during some fast running sessions. As it wasn't a full plate, therefore the energy return is minimal to me, which is still making sense.
.

Long story short, when I was wearing this Adizero Pro during the Time Trial, I switched my running technique. By focusing more on pushing off from the ball of feet on one leg, lifting the other leg by pointing my front knee downwards (instead of pointing it 45 degrees upwards) with the shoe landing slightly above the track and extended my lower leg forward to cover a longer stride, at the same time my body was leaning in a much forward position to ensure my landing closer to my body.
.

After switching to this method of running, I personally felt the effect of CARBITEX Carbon Plate and it allowed me to maximize the propulsion during each toe-off. Based on the power meter from my watch, I achieved an average of 382 Watts and a 182 steps per minute cadence and an average stride length of 1.67m.
.

I was in the zone from the second laps onwards after I made the changes and until lap 11, fatigue kicked in, and I couldn't maintain that technique anymore and turned out I dropped my cadence, and started to have higher vertical oscillation, becoming inefficient for the coming two laps.
.

It required a lot of mental energy to be always aware of sudden changes on your running technique and I lost it on lap 11 and glad I still managed to push through the final 600m.
.

Overall, I rate this shoe with a 7/10 as the carbiflex plate is still too stiff, perhaps with more runs, it may turn out better.

Hey YouTube Family!!

All I wanted was a banana split!! I saw a lady walk out with a few banana splits after the employee at the ice-cream shop told me they were out of the cups for the sundaes. What do y'all think?


Today's Special Guest:
My Mini's @Juice Jayy
? Mr. Stretch ?

QUESTION: Was she being shady?

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More videos below just watch, like, and share.......... please ? Thank You ?!!


St. Patrick's Day Dinner
https://youtu.be/qc4t-vDmBGs

Making Pasta Using Leftover Bloves Sauce
https://youtu.be/XtkjRNcO_ZU

Empress Nails by King of Nails
https://youtu.be/UBPUlz0Q3C0

Making Vietnamese Egg Rolls
https://youtu.be/bdYRNcANC3Q

Making Breakfast
https://youtu.be/BGuRbz60a2s

Sneak Peak - White Couches
https://youtu.be/-2RYPHsir0o

Making a Chicken Bacon Sandwich with Roasted Potatoes
https://youtu.be/xk4QHdLNt_M

Seafood on beachfront @krosnapkis_talents_catering
https://youtu.be/9wbZotPPQcA

Cooking fried pork chops and tiger shrimps with SoulfulT flour
https://youtu.be/4sORG0vgSAo

Revealing My Brand New Home Tour In California
https://youtu.be/o_iDMCB3wo8

Homemade Pepperoni Lasagna
https://youtu.be/-FyAv_NR-sc

Simple and Classy Full Set
https://youtu.be/xKatRZiQprM

Cooking 20lbs 4ft Salmon
https://youtu.be/02pJ3AmlvDo


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#LovelyMimi #icecream #sundae #bananasplit #familyvacation #universalstudios

VLOG UPDATE

Peak Weak! Word for this episode. Reflective!

Thinking about everything that has happened in the past 4 months. Exactly 1st Jan, I started in full force to get ready for comp. Eating clean, not having a cheatmeal except for that one meal on Sunday, training my ass off.. Cooking my meals, all the while still maintaining the rest of my work and social life. It's been a fantastic journey.

I'm honestly just bursting with appreciation. For my coach who has guided me through this whole process even though he's so far away and so busy traveling for his courses, he still makes the time to check in on me. For my mom who has been my biggest support for helping me with my meals, when i couldn't if not i'll forego sleep.

How I'm feeling? Pretty great and excited for the comp. I just can't wait to see the full costume. My walks and posing are looking better as i lean down. Everytime I see myself these days, i'm like wow.. this really happened. It's an amazing feeling, to see the fruits of your labour.

How apt as i type this out on labour day, even though I was working.

My coach and friends who have done this before are telling me to slow down, ease up. I honestly don't know how to do that. It is my first comp and I feel like i need to do more on the last two weeks. But it's actually the opposite, it's more focusing on my cardio, food and most of all rest.

This week, packed in all the cardio and all the training as normal. My usual workout splits - hamstrings, shoulders, biceps, back and quads, with 40min-1 hour cardio. I tried doing fasted cardio and splitting it, one more one evening. Works better for me so that it's not super boring.

Water manipulation began on friday. Learning how to down 8L of water is crazy. The food has gotten stricter too. Down to only white fish and specifically kale, cucumber, celery. The last two days near comp would be different.

Please Subscribe 訂閱頻道 ➳ https://goo.gl/JbgOiS
Instagram ➳ @selinachenglife https://reurl.cc/kdGbrd
（更多詳細的生活分享都會在Instagram 每天更新喔～）
Facebook ➳ Selina Cheng 鄭雅勻 https://goo.gl/uTvHt9

✘喜歡我記得幫我影片按讚跟訂閱頻道繼續支持我噢✘

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Favorites好物：
✘Milani Powder blush #08Tea Rose
✘Becca shimmering skin perfector #champagne splits
✘It Cosmetics CC cream #light
✘Chanel Rouge Coco #446
✘Chanel Rouge Allure #109
✘Gateau Rusk GOUTER de ROI (original / white chocolate)
✘Sliver glasses (Shi Da night market)
✘boots from Zara
✘iPhone battery case from major taiwan
網址在這 where to shop：

http://www.themajor.net/products/full-frame-全框式行動電源-1

I have discount code for you guys , type in “selina” and you will get this single battery charger case for $200 NTD off original price.這隻行動電源手機殼我有折扣碼給大家，結帳時輸入『selina』就可以拿到單支手機殼原價減$200台幣喔
✘Let me love you by Ariana Grande
✘Into you by Ariana Grande feat. Mac Miller
✘Walking by Jimin Park feat. Hash Swan
✘Cetaphil Gentle Skin Cleanser

Things I don’t enjoy我可能無法愛你：
✘Milani Conceal & Perfect 2 in 1 foundation #02 Natural
✘Cetaphil Cleansing Cloths
✘Maybelline Lash Sensational mascara

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穿搭：
⓵ ONE ⓵
上衣top➥Amaze
手錶watches➥DW

隱形眼鏡：舒麗康 灰色日拋

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這支影片使用音樂Music
➫YouTube創作者內建音樂

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❏my hairstyle❏
我本身頭髮顏色都是交給Livan
我也出過兩個影片紀錄我的頭髮Vlog 你們可以去看
我這個新髮色是上漸層的設計概念由上往下越來越淺
上面是我之前染深的很深的咖啡色
基本上我只有漂白 並沒有額外上色
整體的質感都是霧面的感覺～
假如你們也想換個新造型 歡迎找我的設計師 跟他們說你是雅勻的粉絲 有優惠折扣 服務又好
店家：Amour 師大店
地址：台北市大安區師大路80巷6號
近台電大樓捷運站3號出口 走路5分鐘 近師大夜市
Lind ID：livan0614 你們可以私訊他先詢問你們要的造型 然後可以先詢問價錢沒問題的～而且他人很好
FB搜尋：Livan Chen
https://www.facebook.com/rossi.chen.52?fref=ts

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❏my nail style ❏
店名：Finger Dance美甲沙龍
https://www.facebook.com/Finger-dance-757403607627867/?fref=ts
可以用臉書搜尋他們的官網 我在instagram跟臉書都有分享！這家美甲店是我同學的新發現 他現在全時段不分平日假日都打85折喔
假如報說是雅勻粉絲 85折之後來可以在9折 也是每天全時段都可以喔

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❏my brow tattoo❏
店名：Yuli藝術美甲/美睫/飄眉
https://www.facebook.com/Yuli0925155135/?fref=ts
我是找有莉老師做飄眉+霧 顏色是深咖啡色 飄過一次加補色一次 整個完整的一次療程 完全不痛不癢 我自己非常以歡最後的成果 非常值得 而且很方便 每天出門都不用再為眉毛煩惱～
我有紀錄過我當時第一次飄眉的過程 歡迎收看vlog
https://youtu.be/Z_QBwqGn7Pw9/10