【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.
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同時也有5部Youtube影片,追蹤數超過250萬的網紅Joanna Soh Official,也在其Youtube影片中提到,Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Fol...
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lower body pull exercises 在 麥克健身 Marky's Training Facebook 的最讚貼文
Posted @withregram • @alex_cwy
坐姿划船Ep. 2
今次我會再同大家分享三個划船常見毛病和改善建議,如果你成日都覺得划船動作好唔自然就要留意下啦!
❌過份挺胸
這個毛病比較常見於著重「挺胸」提示的學員身上, 挺胸的提示本身並沒有問題 , 但過份側重於挺胸提示容易會令學員使用胸椎前凸(t-spine extension ) 代償 肩伸(shoulder extension)動作, 令動作距離縮短。 所以學員應保持在背椎中位(neutral spine)的情況及保持腹肌發力的情況下進行動作 , 減少過份挺胸動作出現
❌身體擺動
比較常見使用大重量划船的學員身上 , 如果訓練目的是進行肌肥大訓練, 學員應運用適當的技巧把最多的訓練刺激放在目標肌肉上, 而身體擺動會運用動力(momentum) ,腰部和臀部肌肉 令身體划更大的重量, 令目標肌肉(背闊肌)的所得到訓練刺激減少,訓練成效下降, 改善建議就是用輕的重量 和 保持上身穩定的情況下 令目標肌肉達至最大的刺激
❌用太多手力
常見於學員未能運用肩胛後引(scapula retraction) 和 肩伸(shoulder extension), 而使用(二頭肌)俗稱老鼠仔帶動動作, 二頭肌在划船動作中只是協助背闊肌完成收縮過程, 而二頭肌過份收縮, 間接令肩部肌肉(上斜方肌)收縮, 俗稱(縮膊)。 改變建議是先學習運用肩胛骨後引動作,然後使用 肩伸帶動動作 減少二頭肌代償問題
Seated row common error vol.2
Throughout my exercise experience and observation from student , here are three common errors and tips I would like to share with you guys !
❌ Excessive upper arch
Often we are told to keep the chest up during pulling type exercises such as pull up , barbell row, however if this cue is being overused , student will unconsciously use the chest arch to shorten the pulling range of motion from shoulder , which also place lesser stimulus on
the back muscles. To correct the movement , it’s necessary to brace the core to prevent from any chest arch.
❌Body swing
This Usually happens in students whose row heavy, if the goal of doing the seated row is hypertrophy (muscle cells growth) , then he/she should use the most precise technique to maximise the stimulus on the target muscles, that being said , body swing will take the work load off the upper back to other area such as lower back , hips and using momentum to finish the exercise. Put on a lighter weight and row with a more stable torso to row is a way to stimulate back muscles in seated row
❌Rowing with biceps
Biceps are the secondary muscles that responsible in the (arm flexion) part of the motion , however, beginners tend to lead the rowing motion with flexing the arms, this will tense up the neck muscle (upper trapezius) subsequently. Instead, try to initiate the movement by pulling the shoulder blades back and down , then pull the elbow back (shoulder flexion), that will helps to activate more back muscle
Credit to @markys_strength_performance
lower body pull exercises 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的最佳貼文
Top 8 Tips For Natural Body-building
8個自然健美提示
1️⃣ Set a Goal & Follow the program 定下目標,根據訓練計劃去訓練
First of all, you must set a date and an achieved goal, then your coach will design a game plan for you. Without a goal is like you drive to somewhere without a destination.
Without a GOAL, you will get lost when you are training.
You will lose motivation and feel depressed.
2️⃣ Focus on form, techniques & tempo 集中姿態、技術和節奏訓練
If you are not the Pro-bodybuilders, don’t copy their Youtube videos to train.
You should learn how to train properly with good form, perfect techniques.
What I learned from Strength Sensei (Charles Poliquin) is TEMPO training.
Especially body-building (hypertrophy type) training, you must learn how to lower down the weight slowly (eccentric phase). Loading the muscle with maximum tension is vital of the body-building.
3️⃣ Focus on compound exercises
集中複雜性動作訓練
As Charles said you should focus on the bang-for-buck exercises like back squat, front squat, deadlift, chin-ups, overhead press...
Of course, you should prioritise your weaklinks. If your posterior chain is your weaklink, you should focus on RDL, rack pull, low bar back squat, back extension...
4️⃣ Lift heavy 重量訓練
Folks, please focus on the Progressive Overloading once you managed the form, techniques and tempo. Lifting the same weight or reps every month doesn’t build your muscles.
You should focus on high-intensity training like 5-8 rep range.
Only focus on 5lb lateral raises doesn’t build your delts.
5️⃣ Train harder than you expected 努力訓練,超出自己所想像的
There is no easy way out! Period.
6️⃣ Posing practice
健美Posing 練習
You may not go to compete the bodybuilding competition, but you should learn bodybuilding posing techniques.
• Better connection between the mind and the muscle
• Increase muscle hardness.
7️⃣ Nutrition 卡路里及macros控制
If you are preparing for the photoshoot, please focus on the calorie deficit.
You can apply Reverse Dieting after the photoshoot in order to reboot the metabolism and increase muscle mass.
8️⃣ Sleep 睡眠質素
Sleep is the secret weapon! No need to explain.
#AskKenneth #TeamKenneth
lower body pull exercises 在 Joanna Soh Official Youtube 的最佳貼文
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40-Minute Resistance Band Total Body Strength Training
Blast your whole body with this resistance band workout. Resistance band has got to be my favourite piece of fitness equipment as they are super affordable, easy to transport and extremely effective in strengthening the entire body. I travel with my resistance band wherever I go to make sure I get to workout no matter where I am! In this workout, I share with you some of my best and favourite resistance band exercises to target the larger muscles as well as smaller muscles. Plus, this is low impact so it’s suitable for everybody!
Duration: 35 Minutes
Sequence: 45 secs Workout - 15 secs Rest
Total Calories: 300 - 350 Cals
Lower Body
1. Resisted Squat
2. Reverse Lunge Single Arm Press
3. Glute Bridge
4. Glute Kickback
Upper Body
1. Narrow to Wide Row
2. Upright Row to Front Raise
3. Wide to Narrow Curl
4. Overhead Tricep Extension
5. Standing Chest Pull
Core
1. Woodchop
2. Reverse Crunches
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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
#ResistanceBand
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lower body pull exercises 在 Josh the Intern Youtube 的最佳貼文
In this crazy fitness adventure we try to burn enough calories to eat a delicious Cheesecake from the Cheesecake Factory!
Check out my friend Rawell's Channel for more Macau adventures!
https://www.youtube.com/channel/UC1lpLGn4zsyaqgwYOmvYupg
In this Fitness adventure vlog we explored Taipa Pequena, a great hill in Macau with lots of workout stations and nice hiking trails.
The goal of this workout adventure was to do enough body weight exercises and hiking to burn over 1000 calories so that we could eat a Cheesecake from the Cheesecake Factory, guilt free!
We started our Macau adventure at the Taipa Waterfront, overlooking Macau tower and the Macau city skyline.
Here we walked towards the hill we would be working out in.
Once we arrived these are the body weight exercises that we did:
Stair Climbers: Sprinting up stairs or even walking is a great way to burn fat and build muscle in your lower body.
Push ups: This body weight workout is perfect for toning your upper body and can help prevent shoulder injury.
Star Jumps: This basic cardio exercise allows you to increase your stamina and can help you run faster and jump higher.
Leap Frogs: This partner body weight workout is great for working your butt and lower body muscles.
Sprints: A great stamina workout, increasing your stamina and cardiovascular endurance.
Hiking: I was surprised how good hiking was at burning calories, it can be a fun easy way to loose weight and explore off the beaten path places.
Pull ups: This is a tough body weight workout but great for building your grip strength as well as working your back, biceps and overall upper body muscles.
Burpees: This body weight exercise is the best for burning fat and gaining muscle at the same time. It will raise your heart rate even higher then sprinting so is great for stamina and endurance too!
Squat Jumps: This body weight workout allows you to grow your lower body muscles in an explosive, intense body weight workout!
Wheelbarrow and Partner Lifts: This body weight partner workout works your whole body.
All these workouts can be done indoors or without a gym.
To celebrate burning 1000 calories in 1 day we went to the Cheesecake Factory to eat the best Cheesecake in the world!
#adventure #workout #fitness
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lower body pull exercises 在 Hans Yung Fitness Youtube 的精選貼文
Please visit websites to stay updated on COVID-19:
https://www.who.int, https://newslab.malaysiakini.com/covid-19/en
In this video, I've design a complete at-home full body workout to maintain muscle or lose fat during these period of lockdown. I've divided the workout into 4 body parts:
1) Lower Body
2) Upper Push
3) Upper Pull
4) Isolation (Triceps, Biceps, Abdominals or Core Musculature, Calf)
I'd recommended training 3-5 full body workouts weekly, 1-2 exercise per body parts & 3-4 sets per exercise (reps to failure / timed-based ranging 30-45 seconds of work). High reps are awesome for building and maintaining muscle IF you train close to failure. I recommend stopping 2-3 reps shy on failure in most sets and try to take the last set to failure with good technique. Exactly how intense the selection of exercises will depend on your fitness level, so I am keeping things general for now. Hope it helps you get through these lockdown staying active!
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lower body pull exercises 在 Push Pull Workouts for Legs - Balanced Lower Body Training 的推薦與評價
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Push Pull Workouts for Legs - Balanced Lower Body Training. 27,357 views Nov 17, 2017 FREE Workout - The 5-Minute Glute Workout ... ... <看更多>
lower body pull exercises 在 How to Create Your PUSH / PULL / LEGS Workout! - Pinterest 的推薦與評價
In the pull workout you train all the upper body pulling muscles i.e. the back and biceps.And in the legs workout you train the entire lower body i.e. the ... ... <看更多>
lower body pull exercises 在 Lower Body Pull Exercises - YouTube 的推薦與評價
Getting an effective resistance training workout with little or no equipment is easier than you might think. ... Lower Body Pull Exercises. ... <看更多>