❇【訓練安排、休息/減量、多樣化】- 單從訓練的角度來看,不管你的目標是什麼,不管你是不是運動員,我們都需要休息、恢復、調整和嘗試多樣化,來面對長期訓練可能會遇到的各種狀況,並平衡之。
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疫情期間有許多教練安排了各式各樣的線上課程來滿足學生或是運動員的訓練需求,針對一般學生來說,如果你原本就只有一週一次的訓練,那這陣子也先從一週一~二次即可。
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如果你依然保持上班,日常生活的活動量沒有減少太多,可以先嘗試一週一次的運動,雖然在家中只能做徒手、彈力帶、TRX... 等等的訓練,但累積起來的訓練量也可以很驚人,而且對有些人來說,自身體重可能還比去健身房的強度還高。
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如果你是在家上班,日常生活的活動量減少非常多,或是你平常本來就常常鍛煉,那才建議至少二~三次以上的居家訓練。
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今天是雙北宣佈疫情警戒的第六天(還是第五天?),你可能連續運動了好幾天,也可能都還沒運動。
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如果你已經連續運動了好幾天,或許可以給自己的身體一點休息恢復的機會,可以直接安排一個休息日耍廢,也可以做一些動態恢復,例如動態伸展、輕度有氧、瑜珈... 之類,或是可以下載一些訓練的APP玩一點不同的訓練,訓練反應和手眼協調。
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這些不同的調整方式是讓我們可以從單一的訓練模式中跳脫出來,讓某些疲勞的肌群有恢復的機會,也在長期的訓練裡加入一些樂趣並開發較少使用到的身體能力。
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如果你覺得線上的訓練太多你跟不上,你可以適當的調整組數或是訓練時間,畢竟線上的課程很難客製化,你要有自我調節的觀念(或是詢問你目前的教練)。
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想要提升活動量的你也可以把學過的東西在一週內都做過一輪,每一天的量都不多,但維持活動的頻率,例如,第一天:髖部伸展/死蟲/單腳橋式/分腿蹲、第二天:肩部伸展/棒式/眼鏡蛇式+下犬式/毛毛蟲(向前+向後)、第三天:••••••••••• (以此類推)。
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對於運動員來說,面對接下來許多賽事的延期和取消,首要目標就是保持健康和維持體能,至少在未來的調整銜接不要有太大的差距。
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如果有器材和場地,可以跟教練討論自主訓練的內容,可能針對個人技術或是肌力體能部分,如果沒有器材和場地,可以針對自己在基礎能力缺乏的部分做加強,例如:活動度、核心或是對於身體各部位的控制能力。
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這場戰「疫」!我們不確定會打多久,但絕對不能還沒被疫情擊垮之前就先被自己打敗,尤其是中老年人一臥床不動,很多身體的機能都會退化的更快。
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大家加油💪🏾平安健康🙏
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#Jason肌力與體能訓練
#Jasonperformance
#Jason肌力體能x不只是訓練
#我與訓練的熱戀期
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❇️喜歡這些文字或內容嗎?❇️
☑️追蹤我 @jasonperformance
☑️按愛心給我鼓勵
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#肌力 #力量 #速度 #爆發力 #健身 #心態 #成長 #田徑 #教練 #訓練 #台灣 #台北 #原住民 #學習 #strengthandconditioning #training #taiwan #taipei #workout #coach #speed #strength #trackandfield #performance #power
同時也有3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 here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ ...
speed coach app 在 Joanna Soh Official Youtube 的精選貼文
Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Are you as sweaty as I am?? Give this video a thumbs up and let me know in the comments below!
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Here's another Indoor Walking Workout for you! This time, the exercises will also target your waistline - to tone up and strengthen the CORE. This workout is low impact and beginner friendly. It's great for everyone to do at home, plus it's lots of fun! Simple exercises, yet extremely effective.
Your heart rate will be increased, you'll be burning lots of calories and fat. While filming this workout, I managed to hit 2.9km and also burned 250Cals in just under 30 mins. You'll be burning an average of 200 - 300 calories depending on your speed of walking, workout intensity, fitness level and also body composition.
INTERVAL: 45 secs Work - 15 secs Rest
EXERCISES:
1) Step Back & Twist
2) High Knee Skip
3) Standing Side Crunch
4) Scissor Jacks
5) Double Side Shuffle & Cross Crunch
6) Wide Low Step & Cross
7) Side to Side Arm Reach
8) Side Tap with Overhead Reach
9) Knee Drivers
10) Double Step Forward & Back
11) Heel Taps
12) Skaters
More Indoor Walking Exercises Here:
3KM Fat Burning Indoor Walk: https://youtu.be/vrfpqgev0ZE
10,000 Indoor Step Challenge: https://youtu.be/R3AUw3-jtEo
Indoor Step & Standing Abs: https://youtu.be/GGuNH9cxhwQ
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
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Fat Burning Walking WAISTLINE Challenge (No Jumping! Beginner Friendly) | Joanna Soh
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
________________
Fat Burning Walking WAISTLINE Challenge (No Jumping! Beginner Friendly) | Joanna Soh
speed coach app 在 Joanna Soh Official Youtube 的最佳解答
Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Yes, we're walking at home, but this workout is going to get your heart rate up and you'll be burning lots of calories and burn fat!! While filming this workout, I managed to hit 3.9km (2.5miles) and also burned 350Cals in 38 minutes. You'd be burning an average of 300 - 450 calories depending on your speed of walking and also body composition. This workout also low impact and beginner friendly. Perfect for anybody to get started from home!
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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
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3KM Fat Burning Indoor Walk (Burn Lots of Calories!!) | Joanna Soh
Sequence: 45 secs Work - 15 secs Rest
Estimated Calories Burned: 300 - 450Cals
Exercises:
1) March on the Spot
2) Side Step - Shoulder Tap
3) High Knee Cross
4) Heel Tap
5) Wide Step Forward
6) Skater
7) Side Leg Raise
8) Power Walk
9) Leg Curl - High Arm Pulldown
10) Double Side Step - Chest Fly
11) Knee Driver (L)
12) Knee Driver (R)
13) Front Kick
14) Side Tap
15) Double Knee Crunch
16) Step Punch
________________
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
________________
3KM Fat Burning Indoor Walk (Burn Lots of Calories!!) | Joanna Soh
speed coach app 在 Joanna Soh Official Youtube 的精選貼文
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Slow Metabolism? 8 Proven Ways to Boost It & Lose Weight | Joanna Soh
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
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#slowmetabolism #boostyourmetabolism
Why is it so important to boost or increase your metabolism? Simply put it, the higher your metabolic rate is, the more calories you burn, hence the easier it is to lose weight and keep it off!
Someone with a sluggish slower metabolism will gain more fat from eating less food in comparison to a person with a fast, healthy metabolism. So what affects your metabolism? Genetics, age, weight, diet, exercise habits as well as lifestyle.
There are certain areas which we can’t control such as our genes and also age. Saying that however, there are also areas which we can control; our weight, diet, exercise routine and lifestyle. These are the areas we should take control of, and it can speed up our metabolism. Watch this video through as I share with you 8 effective ways to boost your metabolism, burn fat and lose weight.
1) Pump It Up
2) Swap Steady Paced Cardio for HIIT
3) Don't Starve Yourself
4) Power Up with Protein
5) Sip on Black Coffee
6) Move More
7) Stay Hydrated
8) Get Enough Rest
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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
_____________
Slow Metabolism? 8 Proven Ways to Boost It & Lose Weight | Joanna Soh