【運動要熱身】熱身時間因人而異
⭐夏天熱身時間可以短一點
⭐亦要視乎進行哪類運動而定
#星期一踢走BlueMonday
運動前熱身重點
不正確的運動方式容易造成運動創傷,熱身運動就是最常被忽略的一環;熱身能提升體溫、增加肌肉彈性及神經靈敏度,更可增加肌腱及靭帶的延展性,減少拉傷肌肉的可能。
何謂足夠的熱身運動?要視乎年紀、體質、天氣、運動強度而定,進行帶氧運動例如慢跑,需要的熱身時間相對短;如進行短期爆發且高強度的無氧運動,例如100米賽跑、籃球、欖球等,需要的熱身時間相對長,目的是令體溫上升、心跳頻率增加,達到輕微出汗的程度,令身體能盡快適應運動強度。然而熱身時間並非越長越好,如過度的話會造成體力下降或疲勞,影響運動效果。
簡易熱身運動推介:
👩🏻 頭頸
右手放在頭部左側,把頭輕輕往右面壓,讓右耳拉近肩膊,維持動作約15秒,換左手重覆動作。
💪🏻 上肢
舉高右手,屈曲並以指尖點着背部,左手將右手踭向左拉,令右肩有拉緊感覺,維持動作約15秒,左手重覆動作。
🦵🏻 下肢
動作一:前後腳站立,腳尖向前,腳跟著地,前腳屈曲,後腳拉直,上身保持垂直重心向下壓,令後腳小腿肌肉有拉扯感覺,維持動作約15秒,換另一隻腳重覆動作。
動作二:右腳向後屈起,以右手從後握着右腳腳掌,用點力向上拉,大腿保持伸直讓肌肉有拉扯感覺,可找扶手協助平衡,維持動作約15秒,左腳重覆動作。
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Warm-up before exercising
Improper exercise forms and motions can cause injuries, and more often than not, it is due to the lack of warm-ups. Warming up can increase the body temperature, improve the elasticity of muscles and the sensitivity of nerve receptors, hence, reducing chances of injuries.
So, how long should a warm-up last? It depends on the individual’s age, body constitution, the weather, and the intensity of the sport. Aerobic exercises such as slow jog would require a shorter warm-up time.
On the other hand, anaerobic exercises that are of short length with high intensity such as 100m dash, basketball, and rugby warrants a longer warm-up. This is to increase the body temperature and heart rate and to help the body to sweat a little, so the body can get accustomed to the intensity more effectively.
Yet, it does not mean the more time you spend on warm-up, the better it is, because excessive warming up can reduce the stamina and cause exhaustion even before the actual sport takes place.
Some simple warm-ups:
💪🏻 Head and Neck
Place your right hand on the left side of your head and gently push your head towards the right side until the right ear is close to the shoulder. Keep the position for 15 seconds. Repeat with left hand on right side of head.
💪🏻Upper limbs
Raise your right hand and bend it downwards with finger tips touching your back. Use your left hand to pull your right elbow towards the left until you feel tightness on the right shoulder. Keep the position for 15 seconds. Repeat with left hand.
🦵🏻 Lower limbs
Action 1: Stand with one leg in front of the other, point the feet to the front, and make sure the ankles are on the ground. Bend the front leg and straighten the other. Keep the body straight and lower the center of gravity, so you can feel tension on the calves. Maintain the same position for 15 seconds and repeat the same process for the other feet.
Action 2: Bend the right leg backward and hold the feet with the right hand. Pull the leg upward as much as possible, but keep the thigh straight and make sure there is tension in the muscles. Use a handrail to stabilize the body, if necessary. Maintain the same position for 15 seconds and repeat the same process for the other feet.
Comment below or like 👍🏻 this post to support us. ❤️ Follow us for more healthy living tips.
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同時也有39部Youtube影片,追蹤數超過9,750的網紅Dainghia25,也在其Youtube影片中提到,Scarlet Nexus : How to Perfect Dodge Dodging is an easy feat to do in Scarlet Nexus. Enemy attacks are telegraphed quite well, leaving you enough ti...
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how to use dash 在 DJ Macky Suson Facebook 的最佳貼文
Day 5 of #filmalogues “The Cousins”.
This is a snippet of how I spoke with my cousins about my CircleDNA test result. It turned out #diabetestype2 runs in our family.
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A few weeks from now, I am heading back home. I still don’t have an #airticket , will it be SilkAir or Singapore Airlinessending me home?
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It’s almost Dodong’s #birthday. Will I use Singtel Dash again to send money home or will it be something else?
•
Find out more on #filmalogues with @esyfilms
•
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#ofwlife #ofwdiaries #ofwlife🇵🇭 #ofwsingapore #filmmakerlife #sonya7c #slog3 #shortfilms #actors #filmcamera #filmcommunity
how to use dash 在 Facebook 的最讚貼文
2021年2月27日live 直播精華
📌葡式燒乳豬
📌蝦乾栗子冬菇飯
📌紫薯椰汁糕
20210302 Facebook Live
特別鳴謝Easycook 義工團做食譜🙏🙏🙏
蝦乾栗子飯
材料:
白米 2杯
熟栗子 大約10粒
蝦乾 10 隻
冬菇 5-6隻
幼蔥粒 少許
調味料:
麻油 1湯匙
豉油 2湯匙
糖 半茶匙
菇粉/雞粉 少許(可以不用)
做法:
1. 冬菇、蝦乾用水浸軟後切粒,冬菇水要留用
2. 煑熟栗子1開4
3. 兩杯白米洗淨後加入少量水,冬菇粒、蝦乾粒、栗子粒及冬菇水
4. 加入調味料:麻油、豉油、糖和菇粉
5. 放入飯煲開始煮飯,煮熟後盛起大碗內,灑上幼蔥粒便可食用。
Dried Shrimp Chestnut Mushroom Rice
(YouTube video starts at 21:27.)
Ingredients:
White rice - 2 rice cups (180ml X 2) (Wash and rinse)
Water and dried mushroom water - enough to cook the rice
Dried mushroom - diced (soak in water and save the water for cooking the rice)
Dried shrimps - diced (optional to fry them until fragrant)
Chestnuts - cut each one into 4 pieces
Seasoning ingredients:
Sesame oil - 1 tbsp
Light soya sauce - 2 tbsp
Sugar - ½ tsp
Mushroom seasoning powder - a dash
Chicken powder - optional
Garnish ingredients:
Green onion
Fresh mint leaves
Methods:
1. Place all the above ingredients and seasoning ingredients into the inner pot of a rice cooker.
2. Set to rice cook mode.
3. Serve with sprinkle of green onion pieces and top it off with fresh mint leaves.
✨✨✨✨✨✨✨✨✨✨✨
葡式燒乳豬
材料
📌 乳豬一隻
清洗乳豬材料
📌 梳打粉一湯匙
焊乾醃料
📌 小茴少許
📌 丁香5粒
📌 豆蔻幾粒
📌 芫荽籽少許
📌 黑胡椒少許
📌 香葉少許
📌 桂皮少許
📌 草果1粒
其他醃料
📌 迷迭香適量
📌 百里香適量
📌 蒜鹽適量
📌 蒜粉適量
📌 白蘭地少許
📌 橄欖油適量
做法
1. 乳豬洗淨,撕掉骨中間的白色皮,再用刀仔在骨與骨中間鎅一鎅,備用。
2. 用鑊煮滾水,放梳打粉,把乳豬稍為灼一灼,拎起。之後用水沖乾淨,再用廚房紙索乾水份,之後用風筒吹乾乳豬。(如果乳豬有毛便燒一燒)
3. 用小煎鍋,不用加油,加入焊乾醃料,把醃料焊乾,有煙出便熄火。
4. 準備攪拌機,加入已焊乾的醃料打碎成粉。如果想濃味一些,可加雞粉。
5. 乳豬放在盤上,皮向底,把已打碎的醃料粉加在乳豬身上,搽勻,再加入剪碎的迷迭香,百里香,搽勻,之後返轉乳豬,再用醃料粉搽勻,之後再返轉乳豬,再加入蒜鹽,蒜粉,搽勻乳豬全身。再加入白蘭地,再搽勻乳豬全身。之後用風筒再把乳豬稍為吹乾,再加入橄欖油,搽勻乳豬兩邊全身。
6. 用鐵叉均勻地刺豬皮數下,之後乳豬放在焗爐鐵架上,鐵架底用焗盤盛著,乳豬皮向下,骨向面,放入焗爐用200度先焗30分鐘。
7. 30分鐘後,取出乳豬,把乳豬身上的油倒在碗上,再用250度焗5 - 6分鐘左右,之後翻轉乳豬,用錫紙遮住耳仔部份,再放入焗爐,焗25 - 30分鐘。
8. 時間到後,取出,用竹籤刺在眼睛位置上,再插上紅色細蕃茄仔,即成。
備註:
1. 如果買不到乳豬全隻,可以買乳豬件代替。
2. 如果用全隻乳豬,把頸部份的骨要切除,豬腳豬手摺位要鎅一鎅。
3. 如果沒有白蘭地,可用酒精度較高的白酒代替。紹興酒也可以,但係白酒比較好一點。
Portuguese Style Roasted Whole Suckling Pig and Suckling Pig Rack
(YouTube video starts at 2:10.)
Ingredients:
Suckling pig - 1 whole
Or use
Spanish suckling pig rack - 1 rack
(Remove all the white membrane skin on the bone side of the rack.
Use a knife and lightly score in between the bones of the rack to absorb the marinade faster.
Blanch and clean the suckling pig rack by boiling in hot water with the skin side down with 1 tbsp of baking soda.
Rinse, pat dry, and blow dry it with a hair dryer or leave it in the refrigerator for 4 hours to let it dry.
Purpose of the baking soda is to tenderize the suckling pig’s skin.)
Dry marinade ingredients:
Fennel seeds - ¼ cup
Clove - 5
Cardamon - 5
Coriander seeds - ¼ cup
Black pepper - ¼ cup
Bay leaf - 2
Cinnamon stick - ½ a stick
Black cardamon - 1
(Pan fry the above herbs until fragrant and grind them into powder. Set aside.)
Chicken powder - optional
Rosemary - a sprig (cut into pieces)
Thyme - a sprig (cut into pieces)
Garlic-salt - to taste
Onion-salt - optional
Garlic powder - to taste
Wet marinade ingredients:
Brandy - ¼ cup (or white wine with a high alcohol content or Shaoxing wine)
Olive oil - about 2 handfuls
Garnish for the whole suckling pig ingredients:
Cherry tomatoes - 2 (to be placed over the eyes and secure with toothpicks.)
Methods for Whole Suckling Pig:
1. Marinate the whole suckling pig with the ground herbs powder on the abdominal side. Sprinkle rosemary and thyme pieces on top. Cut two slits each on all four of the legs to cook more evenly due to the thickness of the legs. Remove the bones below the head.
2. Sprinkle garlic-salt, and garlic powder on both sides of the suckling pig.
3. Rub brandy on both sides of the suckling pig.
4. Blow dry the skin side with a hair dryer until semi dry.
5. Rub olive oil on both sides of the suckling pig.
6. Poke small holes on the skin side to ventilate the hot air when baking.
7. Place the suckling pig on a baking wire rack and place the backing wire rack on top of a baking pan lined with aluminum foil paper. This pan is to catch the oil dripping when baking.
8. Bake at 200C (390F) with the abdominal side up for about 30 minutes or until the bones are golden brown then flip over to the skin side up and bake for further 30 - 45 minutes and increase the temperature to 250C (480F). Make sure to cover the ears with aluminum foil paper to avoid burning.
9. During the last 30 minutes of baking, occasionally brush the skin with the oil dripping.
10. When done, garnish with 2 cherry tomatoes over the eyes and secure them with toothpicks. Serve.
Methods for Suckling Pig Rack:
1. Rub the ground herbs powder on the bones side of the rack. Sprinkle rosemary and thyme pieces on top.
2. Sprinkle garlic-salt, and garlic powder on both sides of the rack.
3. Rub brandy on both sides of the rack.
4. Blow dry the skin side with a hair dryer until semi dry.
5. Rub olive oil on both sides of the rack.
6. Poke small holes on the skin side to ventilate the hot air when baking.
7. Place the suckling pig rack on a baking wire rack and place the backing wire rack on top of a baking pan lined with aluminum foil paper. This pan is to catch the oil dripping when baking.
8. Bake at 200C (390F) with the bone side up for about 30 minutes or until the bones are golden brown then flip over to the skin side up and bake for further 30 – 45 minutes and increase the temperature to 250C (480F).
9. During the last 30 minutes of baking, occasionally brush the skin with the oil dripping.
✨✨✨✨✨✨✨✨✨✨✨
紫薯椰汁榚
紫色層
材料: 紫薯一杯,花奶一杯,椰奶一杯,水半杯,糖半杯,寒天粉14g
做法: 1 先弄濕3張廚紙放飯煲底按煮飯鍵,跳制後取出紫薯去皮切細
2 水,糖,寒天粉放煲內煮至溶加花奶略攪拌最後加椰奶煮一會(整過程需一邊煮一邊攪)
3 將以上1同2放攪拌機打勻
4 打好放盒內放涼後才放雪櫃
白色層
材料: 花奶,椰汁各半杯,糖2匙,寒天粉7g,水1/4杯
做法: 水,糖,寒天粉煮至溶放花奶,椰奶略煮一會離火待涼後倒在已凝固的紫薯漿上放回雪櫃即成
備註: a 紫薯可改用紅荳不用攪爛
b 寒天粉也可用魚膠粉口感較實
c 糖視乎個人喜好加減
d 白色層材料較少放雪櫃較快凝固
e 一杯水約250ml
Purple Yam Coconut Milk Pudding
(YouTube video starts at 33:56.)
Ingredients:
Cooked purple yam - 1 cup (cut into small pieces)
(Avoid choosing ones that have white spots on the skin or soft to the touch. These have defects in them. Choose ones that are firm to the touch.
**Please refer to “Simple Way to Cook Yams &/or Eggs in Rice Cooker” methods below this recipe.)
Water - ½ cup (125ml) (Use 1 cup = 250ml if you are using corn flour.)
Sugar - ½ cup
Evaporated milk - 1 cup (250ml)
Agar agar powder - 14g
(also known as Kanten powder in Japanese and is vegetarian friendly.
Or use corn flour 1 cup.)
Coconut milk - 1 cup (250ml) (add in last to avoid curding when cooked too long.)
Blender
To make the white layer ingredients:
Water - ¼ cup
Sugar - 2 tbsp
Evaporated milk - ½ cup
Agar agar powder - 7g
Coconut milk - ½ cup
(Put all the ingredients into a cooking pot and cook until the sugar and agar agar powder have melted. Set aside.)
Methods:
1. In a cooking pot, add in ½ cup of water, ½ cup of sugar, and cook until the sugar has melted.
2. Add in evaporated milk, agar agar powder, and mix well.
3. Add in coconut milk, and mix well. This is the coconut milk mixture.
4. In a blender, add in cooked purple yam pieces, the coconut milk mixture, and blend well until smooth.
5. Pour into a mould.
6. Put into the refrigerator to set.
7. Once it is firm enough, pour the white layer on top and return back to the refrigerator to set.
Note: Optional to be creative with the layering of purple and white colors.
✨✨✨✨✨✨✨✨✨✨✨
How to Make Ramen Soft Boiled Egg
(YouTube video starts at 27:55. Skip to 39:53 for the final product.)
Ingredients:
Hot boiling water
Cold Eggs
Pot lid
Cold tap water
Methods:
1. Prepare a pot of boiling water.
2. Gently lower cold eggs in boiling water with a ladle and cover pot with a lid.
3. Boil for 6 minutes.
4. After 6 minutes, take the eggs out and IMMEDIATELY rinse them under cold tap water and peel the shell at the same time.
5. Cut the eggs into halves. Serve.
Note: Boil for 7 minutes for larger eggs.
how to use dash 在 Dainghia25 Youtube 的最佳貼文
Scarlet Nexus : How to Perfect Dodge
Dodging is an easy feat to do in Scarlet Nexus. Enemy attacks are telegraphed quite well, leaving you enough time to move away before an attack lands.
Being able to keep out of harm's way contributes to shorter fights and the use of less items and other resources that you might need for some of the game's tougher opponents.
As the attack nearly completes, simply dash away to safety. If done right, this will trigger the Perfect Dodge, indicated by a glow that surrounds your chosen character.
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how to use dash 在 DJ Macky Suson Youtube 的最佳解答
I’ve also found a new and great way to save money with Singtel Dash. Heard of Dash PET by Etiqa Insurance? It lets you save at up to 1.3%* p.a. for the first year, starting from just S$50. Your money is also capital guaranteed and flexible to top up or use anytime.
Plus, all Dash PET users also get FREE COVID-19 coverage, including side effects from vaccination.
Find out more at dash.com.sg/dashpet
**For the first S$10,000 Account Value: 1.3% p.a. for the first policy year. Crediting rates are non-guaranteed. Terms apply. Visit dash.com.sg/dashpet for full terms. This policy is underwritten by Etiqa Insurance Pte. Ltd. (Company Reg. No. 201331905K). Protected up to specified limits by SDIC.
#SingtelDash #ProtectEarnTransact #sp
how to use dash 在 DJ Macky Suson Youtube 的最佳解答
Remit and pay to earn unlimited Dash reward points wherever you are. Save more when you use your points to redeem vouchers from 7-11, Giant, Singtel and many more! What would you want to redeem with your points?
#SingtelDash #DashRewards #sp
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