【主動不足(active insufficiency)】
.
當肌肉長度在「過度縮短」的位置,會使肌肉能「主動出的力減少」,這樣的現象我們稱為主動不足(active insufficiency)。因為肌肉的收縮,是倚賴肌凝蛋白(myosin)跟肌動蛋白(actin)的結合,我們稱為橫橋(cross bridge),橫橋(結合)的數目越多,能產生的力越大。當肌肉處在過短的位置,會使肌凝蛋白跟肌動蛋白彼此蓋住,所以形成的橫橋會較少。
.
這也是為什麼,許多動作跟姿勢,肌肉會處在相對「中間」的位置,稱為肌肉的休息長度(muscle resting length),既不是縮短、也不是拉長,因為能形成的橫橋是最多的。
.
🔸 生活的應用
因此大多數人,提著重物時,手肘會不自覺地彎曲到90度、呈一個直角,因為這是肱二頭肌(biceps brachii)的休息長度,能主動產生的力最大。
.
🔸 訓練的應用
訓練中,「同一個動作下,可能用許多肌群」,如果想要著重在其中一個肌群,可以將其他肌群擺在較短的位置,來減少他們的使用。例如橋式(Bridging)可以同時用到臀部跟大腿後側肌群,若傾向用更多臀部肌群,會透過增加膝關節的彎曲角度,使大腿後側肌群處在較短的位置,來達到主動不足。
.
.
其他文章:https://jackchen.sport.blog/
其他圖片:https://www.instagram.com/chenhc82/
.
.
.
.
#activeinsufficiency #musclelength #crossbridge #lengthtensionrelationship #restinglength #force #training #exercise #physiology #kinesiology #physiotherapist #CSCS #主動不足 #肌肉長度 #橫橋 #休息長度 #肌肉 #力 #訓練 #運動 #生理學 #肌動學 #物理治療師 #肌力與體能訓練師 #陳曉謙
同時也有2139部Youtube影片,追蹤數超過20萬的網紅An Nguyen Fitness,也在其Youtube影片中提到,Sau ngày nghỉ đầu tiên, chúng ta sẽ quay lại với LOWER 2. Ở buổi tập ngày hôm nay chúng ta sẽ hoàn toàn GIẾT chân của các bạn bằng...
「bridge muscle」的推薦目錄:
- 關於bridge muscle 在 陳曉謙物理治療師/肌力與體能訓練師 Facebook 的最佳貼文
- 關於bridge muscle 在 Ong Ai Leng 王爱玲 Facebook 的精選貼文
- 關於bridge muscle 在 Yang.AT 運動知識分享 Facebook 的最佳貼文
- 關於bridge muscle 在 An Nguyen Fitness Youtube 的最讚貼文
- 關於bridge muscle 在 Joanna Soh Official Youtube 的最讚貼文
- 關於bridge muscle 在 うみみみなMiminaChannel Youtube 的最佳解答
- 關於bridge muscle 在 Bridge muscle-up - Acrobatic Academy - Facebook 的評價
bridge muscle 在 Ong Ai Leng 王爱玲 Facebook 的精選貼文
New YouTube video is up! It’s one of the first Superset #oalworkout I did live on Cittabella fb page few months ago.
Full On Lower Body slimming & toning. Definitely give your legs a good muscle challenge and great burn. If you have not tried it before.
Those that have tried it, you can save this video down, and do it anytime. It’s a 28 mins total real time workout.
First 4 mins are the detail explanation of each exercises.
Beginner can just do the first 30 secs and rest (30 secs work 30 secs rest). Intermediate can continue additional 10 secs. So it will be 40 secs work and 20 secs rest for intermediate.
There are total of 5 sets of exercises. Complete one set of 3 rounds then move to the next set. Only set 5 is a stand alone 4 min exercise.
Set 1: Low surrender 20 secs, HOLD 10 secs, squat jumps 10 secs (3 rounds)
Set 2: Back Lunge R 20 secs, HOLD 10 secs, Back Lunge kick backs 10 secs;
Back Lunge L 20 secs, HOLD 10 secs, Back Lunge kick backs 10 secs (3 rounds)
Set 3: Side Lunge Left 20 secs, HOLD 10 secs, skaters 10 secs;
Side Lunge Right 20 secs, HOLD 10 secs, skaters 10 secs (3 rounds)
Set 4: Curtsy Lunge Left 20 secs, HOLD 10 secs, touch floor squat jumps 10 secs;
Curtsy Lunge Left 20 secs, HOLD 10 secs, touch floor squat jumps 10 secs (3 rounds)
Set 5:
1 min Hip Bridge, 1 min single leg (L leg up) hip bridge, 1 min single leg (R leg up) hip bridge, 1 min butterfly hip bridge (only 1 round)
Press through the holding part. For beginners can skip the last 10 secs of set 1-4, rest after HOLD.
Important:
Focus on right posture
Engage core & glutes all the way
Slow & steady. Don’t rush for the repetition
Remember to stretch or do foam roll after this workout. ⚠️ #oalworkout #oalfitnessjourney #thesweatlife #getfit #fitspo #bodyweightworkout #homeworkout
https://youtu.be/L2V4l5ENjzU
bridge muscle 在 Yang.AT 運動知識分享 Facebook 的最佳貼文
❌你的翹臀不是翹臀❓
❌你的小腹不是小腹❓
其實都是「下交叉症候群Lower crossed syndrome」惹的禍
今天🐑老師跟你說說現在最常見的的「文明病」💻
-
📌「下交叉症候群」
Lower crossed syndrome
又稱骨盆前傾、腰椎高位症。其特徵是腰椎彎曲(下背部)/骨盆向前傾斜。因髂腰肌縮短緊繃使臀肌神經驅動變弱,而腹肌被拉長,豎脊肌刺激變強,長時間的壓力下導致肌肉失衡而使身體結構異常,容易引起下背痛、小凸腹、膝關節損傷...等問題。
🔥如何改善預防呢?
1️⃣減少久坐久站
(每天起身累計至少2小時,站立與坐相互穿插)
2️⃣矯正姿勢
(想像身體向上延伸,肩膀自然垂下,下巴微收,重心維持在雙腳與骨盆的中間)
3️⃣按摩髂腰肌群
(可使用伸展與按摩相互並行)
4️⃣訓練臀部肌群
(刺激臀肌使用(例如:橋式)&核心訓練(例如:死蟲式)
5️⃣維持標準BMI數值
(保持健康體重,減少身體負荷)
🌟肌群訓練示範:
✅橋式bridge pose
步驟1:平躺於地,雙腿屈膝,雙臂分開平放。
步驟2:將背部往地面平貼,緊繃腹部預備。
步驟3:臀部用力收縮,同時抬起,讓身體呈一直線,停留3-5個呼吸後再回到平躺姿勢。
📌初階:雙腳踩地
📌進階:單腳支撐(需確保骨盆抬起時沒有傾斜)
-
🌻好的姿勢是邁向健康的第一步
時時提醒自己,加強弱的肌群😉
才能真正遠離下背痛喔!🙌
#sportsyang
#workout
#sportsrecovery
#yang羊
#athletictrainer
#coach
#whyprotein
#muscle
#lowercrossedsyndrome
#lowerbackpain
#運動傷害
#姿勢矯正
#運動恢復
#運動按摩
#運動疲勞
#健身
#重訓
#健身房
#下交叉症候群
#下背痛
#腰酸
#翹臀
bridge muscle 在 An Nguyen Fitness Youtube 的最讚貼文
Sau ngày nghỉ đầu tiên, chúng ta sẽ quay lại với LOWER 2.
Ở buổi tập ngày hôm nay chúng ta sẽ hoàn toàn GIẾT chân của các bạn bằng combo các bài tập sau:
00:00 Giao Lưu Chút mọi người ơiii
02:49 A, Prone Banded Dumbbell Hamstring Curls, 6x4 (Muscle Round), TEMPO: 3031
01:57 B, Suspine Banded Slider Hamstring Curl, 2 x Failure, TEMPO: 3031
07:45 C, Banded Wall Squat, 6x4 (Muscle Round) TEMPO: 3131
10:50 D1, Occluded Wall Sit Static Hold, 3 x 45s
11:20 D2, Occluded Loaded Walking Lunges, 3x90s, TEMPO 3020
14:00 E, Lying Unilateral glute Bridge, 2 x Failure L/R, TEMPO 3021
18:54 F1, Copenhagen Plank 2 x Failure L/R
20:10 F2, Occluded Standing Calf Raise 2x Failure L/R TEMPO:3121
TẬP LUYỆN TẠI NHÀ| WORKOUT AT HOME!
Series này của chúng ta sẽ có những dụng cụ cần thiết nhưng không quá phức tạp, vẫn thỏa mãn điều kiện tạo ra những áp lực đầy đủ cho cơ bắp của chúng ta để chúng ta có thể PROGRESSIVE OVERLOAD!
Với những bạn nào không có điều kiện để có thể mua đồ tập tại nhà mình xin tặng luôn cho các bạn các bài tập Ở NHÀ KHÔNG CẦN THIẾT BỊ GÌ, chỉ cần maybe 1-2 chai nước 1,5 lít. Các bạn vào link này đăng kí nhận chương trình nha: https://qp0mcnzj2qh.typeform.com/to/akzJ0b2b
Còn với những bạn nào có điều kiện đầu tư một chút, dưới đây là list đồ các bạn có thể tham khảo và quyết định đầu tư nha:
1, Dây Đa Năng Hỗ Trợ Tập Luyện Powerband | Dây Kháng Lực Tập Toàn Thân: https://shp.ee/yianc49
2, Phụ kiện tập chân Harbinger Heavy Duty Ankle Cuff: https://shp.ee/p9a6bye
3, Tay Cầm Kéo Cáp Harbinger Grip Fast Cable Handles: https://shp.ee/dhu5yhn
4, Set 2 Dây Đai Hỗ Trợ Tập Gym occluded: https://shp.ee/4xh64qe
5, 1 cái xà tập ở nhà: https://shp.ee/75wgia6
6, Daisy Chan: https://shp.ee/n8up6v2
7, Móc dây: https://shp.ee/nbr5si2
8, Abdominal Mat:https://shp.ee/mfnjpy2
9, Bộ Tạ Đơn https://shp.ee/bb2aypa
10, Bộ dụng cụ hít đất chống đẩy: https://shp.ee/nhauits
Dụng cụ có thể tham khảo thêm cho việc tập ở nhà của mọi người
1, Cân thức ăn https://shp.ee/fufz4gr (Loại này mình dùng mấy năm vẫn bền nhé!)
2, Thảm tập https://shp.ee/z38ikzz
3, Đai bảo vệ cổ tay https://shp.ee/3y5jsva
4, Con lăn mát xa: https://shp.ee/xdf7sxn
5, Đai lưng https://shp.ee/9nmqdi6
6, Dây nhảy https://shp.ee/hirqj3h
7, Đai bảo vệ đầu gối https://shp.ee/dfybhie
Các bài tập khởi động:
1, Thân dưới: https://youtu.be/aMsVB_TZiKg
2, Thân trên: https://youtu.be/CqqHJaI__v0
Chương trình chúng ta sẽ chia theo:
Ngày 1: Lower 1
Ngày 2: Upper 1
Ngày 3: Nghỉ
Ngày 4: Lower 2
Ngày 5: Nghi
Ngày 6: Upper 2
Ngày 7: Nghỉ
Lặp lại
SUBSCRIBE YOUTUBE CHANNEL: https://metub.net/annguyenfitness
Instagram: https://www.instagram.com/shredan72/?hl=en
Fanpage: https://www.facebook.com/Shredan7294/
Facebook: https://www.facebook.com/shredan72
Snapchat: https://www.snapchat.com/add/an.nguyen7294
--------------------------------------------
Online Coaching Service: [email protected]
#AnNguyenFitness
![post-title](https://i.ytimg.com/vi/sxiEQ8SECKQ/hqdefault.jpg)
bridge muscle 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)
![post-title](https://i.ytimg.com/vi/mwUcAe6ABI8/hqdefault.jpg?sqp=-oaymwEbCKgBEF5IVfKriqkDDggBFQAAiEIYAXABwAEG&rs=AOn4CLAkxKXSCs9_if6ucORa--XkFZTB9w)
bridge muscle 在 うみみみなMiminaChannel Youtube 的最佳解答
今回は、めーちゃんが忙しかったのでみみな一人で温泉動画を撮ってきてー
と頼んで行ってきてもらいました。
めーちゃんがいなかったおかげか、伸び伸びと撮影出来てた様子。
九州には素敵な温泉がいっぱいです!
秘湯もたくさんあるので、どこの温泉なのかみなさん探してみて下さい★
※毎週火・金曜日の夜9時に動画あっぷしています!
気になる方は、ぜひチャンネル登録宜しくおねがいします。
チャンネル登録ボタンのベルマークを押してもらえると動画が上がったら通知が行くので、ベルマークもポチッとお願いします(*´ω`*)
チャンネル登録&高評価お願いします☆
Subscribe & please rate highly ☆
★LINEスタンプ販売スタートしました!
その名も【うみみみな 日常 スタンプ】
日常で使える32種類のスタンプ!!!
使い倒してください★
下記のURLをクリックすると販売ページに飛びます!
https://line.me/S/sticker/8831377/?lang=ja&ref=gnsh_stickerDetail
皆さん、みみなスタンプよろしくおねがいしますm(_ _)m
☆みみなのオススメ動画☆
■相方めーちゃんファンの方へ■
【神回】みみなお色気水着か!めーちゃん顔公開か!ラップ解き対決!【すーぱーそに子】【ナースコスプレ】
→ https://youtu.be/ocZeFD8Hhx0
■服作りシリーズ■
◇服作り第一弾◇
綿菓子を使って食べられる洋服を作ってみた!【綿菓子コスプレ】
Cotton candy clothes eat Make it
↓
https://www.youtube.com/watch?v=0nHNcQmXh9w
◇服作り第二弾◇
巨大スライムで洋服作り!材料3つで失敗しない簡単スライムの作り方【スライムコスプレ】
Making clothes with huge slime
↓
https://www.youtube.com/watch?v=-3ZiVBe2A_s
◇服作り第三弾◇
クッキーと生クリームで洋服作り!お菓子の家が作れる技公開!
Make clothes with Candy clothes! 【クッキーコスプレ】
↓
https://youtu.be/1PQ8ZlV4X80
◇服作り第四段◇
レゴ ブロックで服作り!のはずが想像を遥かに超えた作品ができてしまった Make clothes with Lego! I made more clothes than I expected.
↓
https://youtu.be/iaRT7iQjgFM
◇服作り第五段◇
風船で洋服作り!ハプニングあったけどアートでオシャレで可愛い作品が出来上がった Make clothes with balloons! Happening art fashionable cute
↓
https://youtu.be/U_slZNSpLGs
◇服作り第六段◇
造花で夏を先取りアイドルになれる衣装を作ってみた!第6段 Artificial flower summer idol costume made
↓
https://youtu.be/Uh9hp6qBXNE
■女性必見 美容、健康系■
◇全身美白パックで日焼け肌はどこまで白肌になるのか!?
Fair whitening white skin whole body pack
↓
https://www.youtube.com/watch?v=1nmMTz5fifU
◇バストアップ(育乳) 筋トレーニング !!Bustup muscle training
↓
https://www.youtube.com/watch?v=NR-iNtkMry4
◇着圧ストッキングと加圧トレーニングマシーンでどこまで脚痩せするか検証!How to make your legs thinner
↓
https://www.youtube.com/watch?v=EIPhuLKRAgo
◇【女性必見】くびれマッサージ1000回でどれだけくびれるのか検証
Neck massage verification Making
↓
https://www.youtube.com/watch?v=lL36L1VR6YQ
◇精力剤飲んだ効果を数値化したら凄かった!自律神経測定で活動力upした!!【FLIR ONE】
↓
https://www.youtube.com/watch?v=tBYQK-fVJWc
◇激痛!効果抜群!健康足つぼマッサージで大絶叫
Severe pain foot pot
↓
https://www.youtube.com/watch?v=6bZroUGnKO8
◇【効果絶大】10分で鼻詰まり!蓄膿症!花粉症!鼻炎解消!驚きの効果!
Secondary nasal inflammation improvement
↓
https://www.youtube.com/watch?v=KcJPo3EwMI8&t=2s
■質問コーナー■
◇〇ッチは週何回? 年齢は? 皆の質問に何でも応えます。
Question corner
↓
https://www.youtube.com/watch?v=Gq5tyMHdwPc&t=189s
***みみなチャンネル(メイン)***
https://www.youtube.com/channel/UCm90W5OQQfqR6g9802fYK8g
***セカンドチャンネル***
http://urx.blue/2LVp
***Instagram***
http://urx3.nu/O8Kx
***Facebook***
http://ur0.link/NE8q
***Twitter***
http://ur0.link/NE8s
フォロー、いいねよろしくおねがいします★★
Following, I hope so★★
#秘湯 #温泉 #九州観光
![post-title](https://i.ytimg.com/vi/ZSSoR5K_4eQ/hqdefault.jpg)
bridge muscle 在 Bridge muscle-up - Acrobatic Academy - Facebook 的推薦與評價
... <看更多>