【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。
留言或按讚👍🏻支持一下我們吧!❤️ 歡迎 Follow 我們獲得更多養生資訊。
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.
#男 #女 #我狀態OK
同時也有104部Youtube影片,追蹤數超過268萬的網紅Jay Lee Painting,也在其Youtube影片中提到,How to draw paint with acrylic (Easy, simple, quick ), Jay Lee is a painting youtuber. He paints beautiful world on the canvas, and share videos for ...
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🌻台灣時間昨天(08/08)是父親節. 在這邊祝各位父親佳節愉快. 也希望大家珍惜與家人相處的時光. 對家人表達愛意, 也不需要特別等到這一天.
🌻美國生活
Lockdown後, 請小心腰圍..........
前幾天去了醫院. 醫生也說, 疫情後, 她大約有1/4的孩童客戶是過重(還是肥胖). 也有些孩子還得了憂鬱症.
這篇文章介紹了跟減重有關的公司:
3 Stocks to Buy That Should Get a Boost From Pandemic-Driven Consumer Weight Gain
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🌻"Guidance (財測) is the product of both operational insight (營運的洞悉) and expectation management(預期的管理)."
https://www.wsj.com/articles/how-long-can-bmw-resist-teslas-pull-11628005314
上面那句話說的挺好. 財測是高層對未來營運做預估的一種方法. 之前放掉一家公司, 就是因為公司的營收預估一直做得不好, 加上也還有比它更好的公司.
🌻上週做的功課與閱讀
上週花比較多的時間在看公司的財報結果. 功課反而有些亂掉了. 不過還是整理了一下看到的一些資訊:
https://makingsenseofusastocks.blogspot.com/2021/08/blog-post.html
🌻PayPal(PYPL)Q3 2021財報的電話會議內容已經整理好:
https://drive.google.com/file/d/1N64aPdl4fVybdNL5F1tFsj_YKWBnywaC/view?usp=sharing
🌻前幾天分享了一些基金經理人挑股的邏輯: 看趨勢, 找產業insight, 看商業模式, 把公司拿來跟產業其他對手相比, 看飛輪效應, 看高層&執行力. 有興趣的可以看看.
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https://on.wsj.com/3ClUHCx
中文稿中並沒有提到的是, 演藝圈其實跟餐飲業很像, 是人與人間需要近距離相處的產業.
"Hollywood movie and TV sets differ from typical office environments as people are often forced to work in close proximity with one another. Masks and social distancing are sometimes unrealistic, and cast and crew members frequently enter and leave filming locations."
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https://www.youtube.com/watch?v=4Qn49CBmd9M
中西部真的挺多. 都有在Wisonsin, Minnesota碰到過.
苗族人定居美國的故事: https://bit.ly/3yxYA50
"大批苗族人在70年代以難民身份來美定居,至今美國苗族人口約有26萬。他們集中在美國中西部地區生活,明尼蘇達州正是 苗族社群的最大聚居地,人口逾6.6萬人,蘇妮莎正是出生於該州首府聖保羅巿(Saint Paul)。蘇妮莎的父母正是來美的難民之一,然而雖然成功逃避戰亂,但至今六成美國苗族人屬於低收入階層,超過四分一更屬貧窮階層。"
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🌻Apple TV+的"Schmigadoon"這部片挺不錯........有興趣的話可以看看(尤其是喜歡歌舞劇的讀者).
劇裡面的這首歌我也很喜歡. 與大家分享.
"With All of Your Heart"
https://www.youtube.com/watch?v=39UCSfQwO8E
Pictures: Sleeping Bear Dunes National Lakeshore; 本周發表財報的公司一覽表
push and pull 在 Facebook 的最佳貼文
Citation du jour 178/2️⃣0️⃣2️⃣1️⃣ 🎠🎠🥰bon weekend mes amis🌼🎠🎠
✅Dans la vie, deux mots t'ouvriront beaucoup de portes : Poussez et Tirez.
✅在生命中,有兩個字會為你打開許多扇門:推和拉。
✅In life, two words will open many doors for you: Push and Pull.
#illustration #dessindujour #citation #français #LaVie
push and pull 在 Jay Lee Painting Youtube 的最佳貼文
How to draw paint with acrylic (Easy, simple, quick ),
Jay Lee is a painting youtuber. He paints beautiful world on the canvas, and share videos for you and everyone. Put Jay Lee's painting in your space, and make world beautiful.
❖ Jay Lee Store :
https://teespring.com/stores/jayartpainting
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❖ Channel Membership :
Please become a member of my channel. You can buy me a cup of coffee, and push me to create more videos.
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❖ Patreon : https://www.patreon.com/jayartpainting
❖ PayPal Donation : paypal.me/jayartpainting
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Jay Lee는 한국인 그림 유튜버 입니다. 캔버스에 아름다운 세상을 그리고 당신과 모두를 위해 영상을 공유합니다. 여러분의 공간에 Jay Lee의 그림을 넣어 세상을 아름답게 만들어보세요.
Jay Lee是韓國人住在台灣,畫畫YouTuber。他在畫布上繪製了美麗的世界,然或分享給大家影片。把Jay Lee的畫放在你的空間裡, 讓世界美麗
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❖ Music
Simple Sonata by Sir Cubworth
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❖ Contacts
E-mail : tkstoryman@hotmail.com
Instagram : /jayleepainting
Pinterest : /jayleepainting
........................................................
push and pull 在 Gina music Youtube 的最佳貼文
Don't forget to turn on the bell icon for future uploads 🔔✔️
西洋音樂愛好者✨這裡不會有冗長的介紹文卻是個讓你挖歌的好地方😎
追蹤Gina music社群挖掘更多音樂🌹
facebook👉 https://www.facebook.com/Ginamusicland
instagram👉https://www.instagram.com/ginamusic_yujia/
spotify 歌單👉https://open.spotify.com/playlist/2EfPjFfdqN8NzUwj1XNoZC
🌺贊助GINA讓頻道走得更長久•̀.̫•́✧👉https://p.opay.tw/WSwM8
Donate and support my channel (PayPal) 👉https://paypal.me/ginamusic?locale.x=zh_TW
想讓更多人認識你的聲音嗎?歡迎投稿😎
Submit your music 👉ginamusictaiwan@gmail.com
For business inquiries about copyright issues, photos and song submissions,
please contact👉 https://www.facebook.com/Ginamusicland
____________________________________________________
Social Media:
▶ Download / Stream link : https://lowly.ffm.to/wb_deepend
👑William Black
https://www.instagram.com/williamblack
https://www.facebook.com/itswilliamblack
https://twitter.com/itswilliamblack
----------------------------------------------------------
Lyrics:
Another night, I can’t sleep
又一夜 我輾轉難眠
Wishing I could, skip to my dreams
只想逃出夢境
The same day, stuck on repeat
不要沉溺在過往
I push away from the edge
我將為自己尋得出路
Push away all my friends
不需援手
I should reach out instead
我本應自己找到方向
But I can’t right now
可現在我已筋疲力竭
No, I can’t right now
是啊 我已然想要放棄
I’ve been lost in my head over something that I said
腦中過往的酸甜苦辣一遍遍重演
All these feelings’ve got me down, in the deep end
心中五味雜陳好似將我拽入深淵
Trying not to pretend
我想要不去偽裝
Am I’m losing it again?
我是否又全盤皆輸?
When nothing even wrong there’s no reason
當一切都這般分崩離析
To take it this far
你是否還有勇氣去擔當
Till I’m falling apart
在我飄然消逝之前
Maybe I’ll feel better in the morning
或許明天 事情就要好轉
Am I making this up?
我是否尋得方法?
Did I fall or did I jump?
我是顧自隕落 還是跳出深淵?
Could you pull me out of the deep end?
你是否能將我拯救?
Could you pull me out of the deep end?
你是否能將我拯救?
Could you pull me out of the deep end?
你是否能將我拯救?
Holding back, all my tears
忍住了所有的眼淚
I’ve been trying, to face my fears
無力直面恐懼
Wondering how I keep on finding myself here
不知如何走出
I push away from the edge
我將為自己尋得出路
Push away all my friends
不需援手
I should reach out instead
我本應自己找到方向
But I can’t right now
可現在我已筋疲力竭
No, I can’t right now
是啊 我已然想要放棄
I’ve been lost in my head over something that I said
腦中過往的酸甜苦辣一遍遍重演
All these feelings’ve got me down, in the deep end
心中五味雜陳好似將我拽入深淵
Trying not to pretend
我想要不去偽裝
Am I’m losing it again?
我是否又全盤皆輸?
When nothing even wrong there’s no reason
當一切都這般分崩離析
To take it this far
你是否還有勇氣去擔當?
Till I’m falling apart
在我飄然消逝之前
Maybe I’ll feel better in the morning
或許明天 事情就要好轉
Am I making this up?
我是否尋得方法?
Did I fall or did I jump?
我是顧自隕落 還是跳出深淵?
Could you pull me out of the deep end?
你是否能將我拯救?
Could you pull me out of the deep end?
你是否能將我拯救?
Could you pull me out of the deep end?
你是否能將我拯救?
I’ve been lost in my head over something that I said
腦中過往的酸甜苦辣一遍遍重演
Could you pull me out of the deep end?
你是否能將我拯救?
Trying not to pretend
我想要不去偽裝
Am I’m losing it again?
我是否又全盤皆輸?
Could you pull me out of the deep end?
你是否能將我拯救?
歌詞翻譯: BlurHorizon
#WilliamBlack #DeepEnd #Lyrics #ginamusic #Electronic #Pop #輕電音
push and pull 在 AkwaArifin Youtube 的最讚貼文
Prod by Plantakwa
This is available on All your streaming platform now.
main lagu ni kat spotify :D
https://open.spotify.com/album/6VLmNJuykrZhMcerhKGUao?si=JLW60LcYRhmHo5fGEiGKew
Hello apa khabar nama aku akwa. hi. saja nak cakp mcm tu. lama tak ckp ayat tu. orang yg follow video aku lama tahu la aku ckp apa. so hey now tahun ni kita kembali ke akwa push lagu baru every month or everyweek ? hah taktau la tgk keadaan. tapi byk laa so korang prepare je la eh.
any way this song is about love finding you. if you focus on your self and try to look for love within you. and you manage to love your self first, eventually Love will find you. God has sprinkle his miracle everywhere and only for the people who took the time to take a step back to really see how things work will get to see and appreciate this magical and wonderful thing. sometimes in love. we just have to be patient. do not get angry at your past. God makes us go through all the tough situation so that when the time comes. we'll be more prepared or we will appreciate it more when the good things have arrive at our door step. but if you still caught up in wanting to have fun and ignore the rezeki that god have given to you. than thats on you. you made the choice to stay in darkness. remember, hidup ni lama. kalau nak partner. pilih elok elok. make sure you can live with them for a realy really long time. kenal diri kita supaya kita tahu apa yg kita nak. bukan apa yg orang lain nak. alright ? thank you.
and awak, eventhough you found me. i know that we're both in this dark place that we all want to escape and thank you for choosing me to escape this dark place together. you pull me up i push you up. this is a team work remember. and lets find the light at the end of the tunnel together okay. for our future. sehingga ke anak cucu okay :)
follow ig for more personal update
https://www.instagram.com/akwaarifin/
https://www.instagram.com/plantakwa/
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