【Calf Raise】
如果你想改善扁平足、足底筋膜炎
或是膝蓋疼痛的話,那麼Calf Raise
是你絕對不能錯過的足部訓練
也就是雙腳朝前併攏墊腳尖的動作
儘管這個動作十分經典
過去卻鮮少研究去測試
改變腳踝位置是否會影響
不同肌肉的活化程度
直到近期看到這篇文獻
覺得十分有趣,想跟大家分享
「The influence of foot position on lower leg muscle activity during aheel raise exercise measured withfine-wire and surface EMG」
研究中找了14為健康的男性
並使用肌電圖檢查(EMG)去測量
上週所提到的四條關鍵肌肉:
1. 脛後肌(tibialis posterior , TP)
2. 腓骨長肌(peroneus longus ,PL)
3. 屈指長肌(flexor digitorum longus , FDL)
4. 內側腓腸肌 (medial gastrocnemius ,MG)
並請測試者做以下三個動作:
A. 腳掌朝向正前方
B. 腳掌朝外
C. 腳掌朝內
去比較各個肌肉收縮的活化程度
研究結果如下:
脛後肌 : 腳掌朝內(圖c) > 腳掌朝前(圖b) >腳掌朝外(圖a)
屈指長肌:腳掌朝內 > 腳掌朝前 >腳掌朝外
腓骨長肌:腳掌朝外 > 腳掌朝前 >腳掌朝內
內側腓腸肌:無明顯差異
這樣看起來好像很複雜
其實一點都不會
如果結合我們上周所提到的
腳踝四大關鍵肌肉會發現
腳掌朝內、腳掌朝外
剛好適用於二種完全不同的情境
【足弓塌陷、足底筋膜炎=腳掌朝內】
脛後肌和屈指長肌
剛好都是可以幫助足弓撐起的肌肉
也可以有效的讓腳踝變得更加強壯
因此如果你的足弓塌陷、扁平足
或是有足底筋膜炎的話
就可以使用嘗試使用腳掌朝內
的墊腳尖訓練會更有效率喔!
【反覆性扭傷 = 腳掌朝外】
相反的,如果你曾經嚴重扭傷過
或是腳踝現在已經變得會反覆性扭傷了
這時候我們想訓練腓骨長肌的話
就可以使用腳掌朝外的墊腳尖訓練喔!
【建議搭配腳掌朝前訓練】
由於墊腳尖訓練,不僅只有訓練到腳踝
同時也會影響到髖關節的動作
為了避免髖關節在腳掌朝內或腳掌朝外
訓練後變得緊繃或無力
會建議搭配腳掌朝前的墊腳尖訓練喔!
#完整文章在留言中
#阿舟物理治療小教室
#腓腸肌
#脛後肌
#腓骨長肌
#calfraise
同時也有57部Youtube影片,追蹤數超過1萬的網紅釘町みやび /Miyabi Kugimachi,也在其Youtube影片中提到,思ってた以上にしっかりバランスボールでした! 安定のDAISO商品! ダイソーってほんとにすごいな…! 色んな鍛え方でおうち時間をしっかり充実せねばああああ って思ってる♡ 何かバランスボールいい案あったらコメント待ってます! (既に今回で筋肉痛…これは身体なまってますね) ✼••┈┈...
「muscle of leg」的推薦目錄:
- 關於muscle of leg 在 阿舟物理治療小教室-疼痛處理與動作優化 Facebook 的最佳解答
- 關於muscle of leg 在 家醫/職醫_陳崇賢醫師 Facebook 的最佳解答
- 關於muscle of leg 在 Victor Chau Yoga Facebook 的最佳解答
- 關於muscle of leg 在 釘町みやび /Miyabi Kugimachi Youtube 的最佳貼文
- 關於muscle of leg 在 Joanna Soh Official Youtube 的最佳貼文
- 關於muscle of leg 在 Joanna Soh Official Youtube 的最讚貼文
- 關於muscle of leg 在 Top 10 Strongest Muscles in The Body | Pouted.com - Pinterest 的評價
muscle of leg 在 家醫/職醫_陳崇賢醫師 Facebook 的最佳解答
【阿賢碎碎念】~ 自行車 迴轉速/踏頻(cadence)
接觸自行車運動也半年了,騎車的心態也從休閒騎,變成有點想要進步了!特別是之前外騎時,常常看不到別人的車尾燈。
一開始只會注意心率區間不要爆掉,在這個區間中盡力騎;但後來騎車的朋友叫我注意踏頻,會讓騎車更有效率。
不過這個踏頻,真的是各家說法都不同,朋友說要保持 90 RPM,看YOUTUBER脆瓜城主說要保持 100 RPM,還有些文章說要保持 80 RPM。雖然大家的理由都是高迴轉數可以減少肌肉骨骼的負擔(Ex. 比較不傷膝蓋、比較不會抽筋或力竭),但對於要保持多少的迴轉數最好,還是莫衷一是。
於是,就像第一個小孩要照書養,第一次想練車,就來查查有沒有什麼文獻有寫吧⋯⋯
第一篇是2004年的文獻,找了6個精英車手,分別以不同的踏頻(60,80,100,120 RPM)進行最大及次最大測試,於 0、50、125、200、275 和 350 W 的功率下測量相關生理數據。
結果發現作功為350W時,在80 RPM下,是最有效率的。
第二篇也是2004年的文章,這篇找了14位男性精英車手,分別以不同的踏頻(60,80,100,120 RPM & 自選頻率[Free-Chosed Cadence, FCC]),進行計時賽(time trial)。在測試期間,每五分鐘會測量攝氧量及血中乳酸濃度。
結果發現很多有趣的東西:
* 與 80 rpm 相比,60、100 和 120 rpm 的完成時間分別慢了 3.5、1.7 和 10.2%
* 80 rpm 時的總效率分別比 60、FCC、100 和 120 rpm 時大 2.9、2.3、3.4 和 12.3%
* 100 rpm 時的最大能量轉換率(turn-over rate),比 80 rpm 時高 1.7%(但是,這樣的轉換效率,並沒有彌補總做功的效率)
然而,大家看到這兒,一定會問:「丫那些研究都是找精英車手耶,我們這種休閒騎的會不會差很多?」
的確,在參考文獻3.中,就發現那些充分訓練的自行車手,和我們這種菜逼巴的,在號召肌肉做功的能力上差異很大!
還好,2019年有篇研究,顧及了我們這些凡人的好奇心(文獻4.);這篇研究找了大學中的教職員生,共14人(11男、3女)。
以2.5 W·kg 的恆定功率騎車,去測量相關的生理數據,如:代謝成本、下肢運動學、關節活動等等⋯⋯;踏頻則是以40,60,80,100 RPM去測試。
最後發現 81 ± 12 rpm,是受試者覺得最舒服的踏頻。
〖小結〗
看了那麼多字,其實可以發現這類的研究,受試者人數其實都不多。是不是能代表大多數族群,可能還有待評估。而且最後一篇文章中,受測者覺得舒服的踏頻,橫跨了69~93 rpm,這樣好像有講等於沒講呀?
對我來說,至少有個方向,從一般人覺得最舒服和高手最有效率的迴轉數80 rpm 開始試,每次騎訓練台用不同的迴轉數,再從中去找出最適合自己的。
試到現在,我覺得對我來說,最舒服的區間是落在85-90 rpm;踩到100 rpm時,會覺得比較容易累,有時只是升一個檔位,就有快爆心率的感覺。
最後,朋友就說我對練車那麼有興趣,直接推坑買功率計了⋯⋯這個好貴呀!他推坑的Quarq功率計,都快可以買一台智慧型訓練台了。我的車都還沒外騎到耶,還是先緩緩好了。(自行車的坑好深呀)
〖參考文獻〗
1. The most economical cadence increases with increasing workload
https://doi.org/10.1007/s00421-004-1175-5
2. Cadence and performance in elite cyclists
https://doi.org/10.1007/s00421-004-1226-y
3. Patterns of leg muscle recruitment vary between novice and highly trained cyclists
https://doi.org/10.1016/j.jelekin.2005.12.007
4. The Effect of Cadence on the Mechanics and Energetics of Constant Power Cycling
https://doi.org/10.1249/mss.0000000000001863
muscle of leg 在 Victor Chau Yoga Facebook 的最佳解答
Tell me about your dreams.
Recently I listened to the podcast by @lucasrockwood where he talks about the power of dreams with @charlie_morley_lucid_dreaming. That we can become more aware of our dreams and how that can help us to be more creative.
This got me thinking, are we resting and sleeping enough? If you ask around, most people will tell you no. And I have heard stories and claims from friends and students that sometimes even after yoga or a workout, they don’t feel more relaxed. Why is that?
I will attempt to answer that. First when we go to a yoga class or a workout, we tend to expect that we must achieve something or trying to reach a state, or gain muscle mass, rather than just trusting the process, having fun and being present. Yes, while trying to achieve a pose might be important, but staying focused and breathing in your class or practice can help you reach mental and spiritual relaxation, which is a higher form of relaxation - the kind that will help you truly relax and sleep.
Secondly, we subject ourselves in a highly stimulated environment: work, smart devices, violent or horror shows, sensationalised news. Try to limit your time you spent on these things. You will definitely find it easier to unwind and relax.
And if all else fails, read a book (this puts me to sleep every time!) and do simple #supinetwist as shown in this picture. If you can’t reach your foot with the leg straight, use a strap or a towel to connect your hand and your foot. Do both sides and in each side stay for about 2-3 minutes.
Assuming you can sleep now and your dreams will flow, @charlie_morley_lucid_dreaming went on to say that we should journal our dreams so that we can build up a memory for our dreams and that will help us become more aware of our dreams. That sounds pretty amazing because dreams are really important. From the dreams that I can remember, sometimes I do find solutions or answers for the things that have been puzzling me at work. Charlie even claims that within a few weeks of dream journaling, you will already start to see results.
Wanna give it a try?
#relaxation #bettersleep #yoga #dreaming #luciddreams #luciddreams #yogaforbettersleep
muscle of leg 在 釘町みやび /Miyabi Kugimachi Youtube 的最佳貼文
思ってた以上にしっかりバランスボールでした!
安定のDAISO商品!
ダイソーってほんとにすごいな…!
色んな鍛え方でおうち時間をしっかり充実せねばああああ
って思ってる♡
何かバランスボールいい案あったらコメント待ってます!
(既に今回で筋肉痛…これは身体なまってますね)
✼••┈┈••✼••┈┈••✼••┈┈••✼••┈┈••✼
It was a more balanced ball than I expected!
As expected, DAISO products!
Daiso is really amazing ...!
I think I have to improve my time at home with various training methods ♡
If you have a good idea for a balance ball, I'll be waiting for your comment!
(Muscle pain already this time ... This is sickening)
✼••┈┈••✼••┈┈••✼••┈┈••✼••┈┈••✼
不定期で気ままに更新します!
チャンネル登録、高評価よろしくお願いします!
It will be updated irregularly and freely!
Subscribe to the channel and appreciate it!
http://www.youtube.com/channel/UCjh7PnbWQM351Dt_C5INw9g?sub_confirmation=1
釘町みやび(みーちゃん)
Miyabi Kugimachi (Mi-chan)
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(ロゼ女王) 釘町みやび 宛
150-0044
Grand Est Building 5F
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FANSTAR Co., Ltd.
To Miyabi Kugimachi (Queen Rose)
✼••┈┈••✼••┈┈••✼••┈┈••✼••┈┈••✼
アイドルグループ「めたもるふぉーぜ」でも活動しています!!
YouTubeチャンネル「めたふぉちゃんねる」でも動画を上げているので遊びに来てください♥
We are also active in the idol group "Metamorphose"! !
I'm also posting a video on the YouTube channel "Metafo Channel" so please come and visit me♥
https://www.youtube.com/c/metafoch/
✼••┈┈••✼••┈┈••✼••┈┈••✼••┈┈••✼
♥1st DVDやROMも発売しています!
是非、釘町商店へ!!
1st DVD and ROM are also on sale!
Come to Kugimachi Store!!!
https://miyajyaga382.official.ec/
♥ホラードラマ「ぞくり。」にも出演させて頂いています👻
I have also appeared in the horror movie "Zokkuri." 👻
https://amzn.to/3qyQAMi
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DOVA-SYNDROME様
https://dova-s.jp/
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https://conte-de-fees.com/
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効果音ラボ様
https://soundeffect-lab.info/
■イラスト
いらすとや様
https://www.irasutoya.com/
落書きアイコン様
https://rakugakiicon.com/
フリーペンシル様
https://iconbu.com/
#足 #足裏 #バランスボール
muscle of leg 在 Joanna Soh Official Youtube 的最佳貼文
Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Here's an ABSOLUTE BEGINNER BODYWEIGHT workout to get you started. No weights, no jumping! We will be focusing on simple beginner exercises to target every major muscle group; thighs, bums, core, arms, shoulders, back and chest. You’ll be guided through each exercise to make sure that you're executing proper form and get the results you deserve.
Duration: 30 minutes
Sequence: 40 secs Work - 20 secs Rest (x3 circuits)
Estimated Calories: 250 - 300 Calories
**this depends on your body composition - weight, height, age, body fat percentage, activity level
CIRCUIT 1
1) Squat
2) Reverse Lunge with Rotation
3) Cursty Lunge Pulldown
4) Squat to Lunge
CIRCUIT 2
1) Knee Push-up
2) Tricep Dip
3) Superman
4) Knee Push-up to Superman
CIRCUIT 3
1) Russian Twist
2) Single Leg Knee Tuck
3) Mountain Climber
4) Plank
________________
Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
________________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
Absolute Beginner Bodyweight Workout (No Weights, No Jumping) | Joanna Soh
muscle of leg 在 Joanna Soh Official Youtube 的最讚貼文
Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
________________
40-Minute Total Body Strength Training at Home (Low Impact, No Jumping)
This is a total body Traditional Strength Training workout. What does it mean? That means we will focus on building strength in one muscle group at a time. This is a great way to increase muscle mass and tone a specific area of the body.
This is not a fast pace workout nor is it high impact. This workout is low intensity and low impact, that means no jumping. It's suitable for ALL LEVELS, because you can adjust the weights according to your own fitness level. There will be a total of 3 circuits which will be split to lower body, upper body and core.
What you'll need is a pair of medium weight dumbbells (4 - 6kgs each) and a pair of light weight dumbbells (1 - 3kgs each). Let's lift and get strong!
CIRCUIT: 45 secs Work - 15 secs Rest (Repeat x2)
Workout Duration: 40 minutes
Estimated Calories Burned: 250 - 320 Calories
Circuit 1 (Lower Body)
1) Tempo Squats
2) Lunges
3) Booty Leg Sweep
4) Weighted Side Leg Raise
Circuit 2 (Upper Body)
1) Row & Reverse Fly
2) Alternating Arnold Press
3) Side & Front Raises
4) Tricep Kickbacks
5) Bridge Chest Fly
6) Push-up & Renegade Row
Circuit 3 (Core)
1) Full Crunches
2) Alternating Leg Raises
3) Spiderman Plank
4) Plank
________________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
40-Minute Total Body Strength Training at Home (Low Impact, No Jumping)
muscle of leg 在 Top 10 Strongest Muscles in The Body | Pouted.com - Pinterest 的推薦與評價
dd2f63873053f43bc5829b400f2b2d8847ccc4ce Thigh Muscle Anatomy, Leg Muscles Anatomy, ... Anatomy of the Lower Leg - from the calf muscle down to the heel. ... <看更多>