【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18部Youtube影片,追蹤數超過1,020的網紅Eyhomeworkouts,也在其Youtube影片中提到,#倒立 #核心 #居家隔離 之前我嘗試過從瑜伽或體操的角度切入練習,但沒有覺得任何一套完全適合我,畢竟我的本體感受真的很差⋯剛開始倒過來不知道屁股在哪腳又在哪,經常一個平衡不對就摔😵 至於腿後的柔軟度更是中庸,要如瑜伽老師那樣直接身體對折再用核心把腳抬上去🙀要犧牲太多訓練的時間 也沒有看見成效😢真的...
「elbow stand」的推薦目錄:
- 關於elbow stand 在 CheckCheckCin Facebook 的精選貼文
- 關於elbow stand 在 Rishon Facebook 的精選貼文
- 關於elbow stand 在 CheckCheckCin Facebook 的精選貼文
- 關於elbow stand 在 Eyhomeworkouts Youtube 的最讚貼文
- 關於elbow stand 在 channelSNACK Youtube 的精選貼文
- 關於elbow stand 在 黃欣元Alvin Youtube 的最佳解答
- 關於elbow stand 在 How to do an elbow stand in 5 minutes - YouTube 的評價
- 關於elbow stand 在 How to do an Elbow Stand in 5 minutes! - YouTube 的評價
- 關於elbow stand 在 How to do an Elbow Stand in 5 Minutes | FlexAbilities - YouTube 的評價
- 關於elbow stand 在 Learn To Headstand & Elbow Stand Easily - YouTube 的評價
- 關於elbow stand 在 Elbow stand | Gymnastics poses, Anna mcnulty, Dance ... 的評價
- 關於elbow stand 在 Joey_yogafitness - Elbow Stand | Pincha Mayurasana 的評價
- 關於elbow stand 在 Katelyn's Acro Trick of the Week - Elbow Stands - Facebook 的評價
elbow stand 在 Rishon Facebook 的精選貼文
Day 8teen ; Water Bottle works 💦
.
.
.
• Forward hold Squats
>> Legs hip width apart, hold water bottle forward all time & perform your normal squats
.
.
• Tricep Extension
>> Get into lunge position, extending your arms backwards & focus on squeezing them triceps.
.
.
• Hammer Curls
>> Stand Straight, lock your elbows in the same position & focus on bringing up them water bottlesss
.
.
• Lateral Raises
>> stand straight, raise your water bottle sideways with a slight bend on your elbow, focus on the movement and try not to swing.
.
.
.
@babel.fit
.
.
#waterbottle #waterbottleworkout #homeworkout #quarantine #fitness
elbow stand 在 CheckCheckCin Facebook 的精選貼文
【簡單伸展操】擺脫熬夜睇波後的腰酸背痛
#終於捱眼瞓捱到今晚季軍戰了
#動一動舒筋活絡
#星期六放輕鬆
球賽半場休息伸展操
準備好零食啤酒,穿上愛隊球衣,不少球迷都愛窩在梳化上觀看球賽,甚至躺在床上看平板電腦,看著熒幕裡的球員球來球往,自己卻連續坐臥90分鐘動也不動!熬夜加上不適當的坐臥姿勢,球賽過後往往容易腰酸背痛。就趁球賽中場休息的15分鐘,起身活動一下吧!
動動肩
右手臂放在左手臂上,肘彎相交成十字,左手臂向上彎起用力拉向自己,維持動作10秒,左右手交替做10次。
壓壓腿
雙腳同肩寬站著,雙手扶椅背,左腳向後跨,右腳膝蓋彎曲向下壓,左腳膝蓋保持伸直及腳跟著地,維持動作10秒,左右腳交替做10次。
扭扭腰
雙腳同肩寬站著,舉起雙手,左手捉著右手手腕,向頭頂上方伸展,然後將身體向左彎直至腰部有拉扯感,維持動作10秒,左右側交替做10次。
Half time stretch
Snacks check, sports jersey check, a lot of people love to watch world cup games on their sofa or stream the games on their laptop on the bed. As the game goes on, you are sitting still for 90 minutes straight. Staying up late coupled with poor posture, you may experience lower back pain after the game. Take advantage of the 15 minutes half time and get your body moving!
Shoulders
Bring one arm across your upper body and hold it straight. Grasp the elbow with the other arm and gently pull towards your chest. Hold for 10 seconds and switch sides. Repeat 10 times.
Legs
Stand with legs apart at shoulder width and hold on to the back of the chair with both hands. Step back with your left lag, bend your right knee and bend downwards keeping your left knee straight. Hold for 10 seconds and switch sides. Repeat 10 times.
Waist
Stand with legs apart at shoulder width and raise both your hands. Use your left hand to hold your right wrist and stretch upwards. Then shift your body to the left until you feel the stretch at your waistline. Hold for 10 seconds and switch sides. Repeat 10 times.
#男 #女 #我狀態ok
elbow stand 在 Eyhomeworkouts Youtube 的最讚貼文
#倒立 #核心 #居家隔離
之前我嘗試過從瑜伽或體操的角度切入練習,但沒有覺得任何一套完全適合我,畢竟我的本體感受真的很差⋯剛開始倒過來不知道屁股在哪腳又在哪,經常一個平衡不對就摔😵
至於腿後的柔軟度更是中庸,要如瑜伽老師那樣直接身體對折再用核心把腳抬上去🙀要犧牲太多訓練的時間
也沒有看見成效😢真的是我沒天份
✨很好的本體感受和柔軟度都需要大量的練習,當時也有讓我感受到超挫折🥲
還好後來我摸索出一個融合各派讓我穩穩倒過來的方法,要需要一定的肌力,而平衡應該對初學者而言更好抓。
———
影片要點
1.手的擺放和本體感受(穩定基地)
2.上肢肌力(下推地面)
3.訓練平衡(核心用力穩定感)
4.靠牆練習(用上半身找重心)
———
![post-title](https://i.ytimg.com/vi/JIENrk3Lq_k/hqdefault.jpg)
elbow stand 在 channelSNACK Youtube 的精選貼文
再アップロード
Please subscribe!!!!!
BBOY SNACK ( ARIYA 、GOODmen 、 Freeasy Clothing )
E-mail s_na_ck@yahoo.co.jp
Instagram → https://www.instagram.com/bboysnack
Twitter → @bboysnack
https://twitter.com/bboysnack
fashion→Freeasy Clothing
↓↓↓
https://freeasyshop.official.ec
One leg hook Air flare、Nike Airflare、Diamond 1.5、1.5、Elbow 1.5、 etc...
Powermove 40 collection
↓↓↓
https://youtu.be/q5Xr0F4a0iU
Powermove 80 collection Part.2
↓↓↓
https://youtu.be/KGVsR0HmE_0
#ブレイクダンス #BreakDance #AirFlare
SNACK スナック
![post-title](https://i.ytimg.com/vi/3ma-3u57YR4/hqdefault.jpg)
elbow stand 在 黃欣元Alvin Youtube 的最佳解答
1. Cross jump squat
2. Plank jacks (straight arm)
3. Crunches w/ vertical legs
4. Straight plank with rotation
5. Stand cross elbow to knee
6. Cross Spider Crawl
7. Wide squat
8. Burpee jump high (most intense EVER!)
一首歌的時間一起來爆汗燃脂!
希望沒時間上健身房的你們有時間也可以在家,
或找個空地流流汗讓自己更健康~
如果有任何問題歡迎在底下留言,會一一回覆你~
如果你喜歡這樣的影片或對你有幫助,
歡迎在底下留言告訴我們,記得按讚分享加上訂閱~
Aaron的IG:yyyuan666
https://www.instagram.com/yyyuan666/
__________________________________________________
我的臉書Facebook【黃欣元(AlvinHuang)】
https://www.facebook.com/alvinhuang0101
日常生活分享都在 Instagram【alvin.0101】
https://www.instagram.com/alvin.0101
WEIBO【黃欣元AlvinHuang】
http://weibo.com/alvinhuang0101
![post-title](https://i.ytimg.com/vi/htgqIueaok4/hqdefault.jpg)
elbow stand 在 How to do an Elbow Stand in 5 minutes! - YouTube 的推薦與評價
![影片讀取中](/images/youtube.png)
Learn how to do an elbow stand in 5 minutes by following these simple steps! Stretching routines: Beginner - https://youtu.be/jeNwE4VXqgs ... ... <看更多>
elbow stand 在 How to do an Elbow Stand in 5 Minutes | FlexAbilities - YouTube 的推薦與評價
![影片讀取中](/images/youtube.png)
FlexAbilities is an online flexibility training website for figure skaters, dancers, and gymnasts. FlexAbilities website subscribers have ... ... <看更多>
elbow stand 在 How to do an elbow stand in 5 minutes - YouTube 的推薦與評價
Check me out on Instagram: @aliviadandrea // follow for flexibility/dance/health inspiration 3 simples steps to learning an elbow stand in 5 ... ... <看更多>