You know yourself the best
呢個世界總有好多人鍾意make comments
好多人鍾意比意見都唔夠 仲好想你採用佢既意見
相信好多懷孕中既姊妹們都好可以感受到
上至你要食咩維他命 用邊個陪月 邊個醫生 係邊到生
下至你點生 放幾耐假 食咩奶粉 請唔請姐姐等
身邊總有人比唔同既意見比你
當然大部分都為你好 而且佢地親身經驗過
所以好想share比你 等你可以撞少啲板
但呢啲唔等於你認同 而你想採同既方法
當然權衡兩者間 唔想得失比意見既人
但又可以堅持自己既意向 的確係一門藝術
用自己做運動黎做例子
運動左10年 由打拳 瑜伽到CrossFit
除左handstand外 所有既inversion都唔駛warm up
headstand hold 20分鐘 係輕鬆
Deadlift 1RM 200lbs (依家我最多比自己去到135lbs)
back squat 1RM 145lbs (依家最多比自己110lbs)
bench press 1RM 85lbs (依家最多比自己65lbs)
然後有好多人就會😱😱😱😱😱 你唔可以甘嫁。。你要點點點呀甘。。
。。其實你做唔到姐。。唔係我問題woo。。。🤷🏻♀️🤷🏻♀️🤷🏻♀️
就算我deload極 hold短啲極 個肚大極
可能都舉得重過你 耐過你 快過你
⚡️NO OFFENCE ⚡️但我既training係甘
而我既身體get used to
留意返 我已經將所有野減至6至7成
(我係無可能成為你眼中既大肚婆得閒只係拉下筋😅)
I know what im doing and I know my body
而我一直都強調⭐️you are pregnant but you are not handicapped⭐️
你仲好有能力維持正常生活既routine
最緊要既一樣
‼️懷孕期間 做能力範圍既野 唔係走去學新野 ‼️
例如你未懷孕前未做到free handstand
有左你唔會走去繼續學
相信有大部分既媽媽 係懷孕後既防禦意識入面都好明白咩係有危險
有咩係要取捨
媽媽既 危機意識其實好強 只係其他人明白唔到
係世俗既眼光下 勇敢行自己條路的確唔容易
每個人都有唔同既框框 好想身邊既人去接受
但條路最後都係你自己行返既
到最後點揀 係你既選擇
you know yourself the best
📸️ @keithl.fitnessphoto
Photo taken at week 32
同時也有11部Youtube影片,追蹤數超過1萬的網紅小王子Miles,也在其Youtube影片中提到,在這邊順便Shout out一下朋友的品牌 TUMAZ Apparelの週年慶活動 我沒折扣碼 不信你輸入M66看看 有折算你賺到 🔥7/31-8/31全館週年慶 🔥全品項95折 🔥折後滿5000 再送500購物金!! (購物金限下次消費使用,需至2021年12月31日前使用完畢) https://...
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【基礎力量訓練的動作有哪些?】
在我的觀念裡,力量訓練可分為「基礎力量」和「專項力量」。前者是每一種運動項目都要練的,後者跟運動項目有關,例如游泳、自行車、足球和跑步的「專項力量」都會有差別。但「基礎力量」會大同小異,這個大同中就一定有蹲舉……等動作。但除了蹲舉還有哪些?《The System》這本談論基礎力量的專書已經明確回答了這個問題,下面引用原文書第34頁分享如下:
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#以下為譯文
帕列托法則(Pareto’s Principle),是一項著名的經濟學法則,又稱為「80/20法則」,它也適用於力量訓練動作的選擇。它所要表達的意思很簡單:把80%資源花在能產出最大效益的20%關鍵事情上,而這20%的關鍵又將為你帶來80%的效益。從訓練的目的來看,我們可以把這個法則的內容改寫成:從所有的力量動作中選出最關鍵的20%,而這關鍵的20%訓練動作將為運動員的力量與爆發力帶來80%的訓練效果。
這關鍵的20%訓練動作,作者選列如下:
●蹲舉及其變化式:背蹲舉、前蹲舉、單腿蹲
●爆發力動作:上膊、抓舉、挺舉、推舉
●推與拉:臥推、肩推、上膊與抓舉的拉槓動作、划船及其變化式
●下背與後側動力鏈:羅馬尼亞式硬舉 (RDL)、背挺舉、反向背挺舉、早安動作
以上這份清單很短,但這些動作就是我們認為基礎力量動作中關鍵的20%。雖然我們所設計的力量課表中,不會只有這些動作,但80%的訓練效果無疑都是由它們產生,在跟我們合作過的運動員中只要是認真熟練這幾個動作,進步的效果都很明顯。
簡而言之,把你的重心放在學習與優化這幾種動作的教學上,會比學習眾多「複雜的」和「全面式的」課表,更能有效幫助運動員提升力量和爆發力。
除了上述20%關鍵動作之外,任何其他的舉重與訓練動作都應當作輔助、平衡弱點或滿足專項運動需求的訓練手段。這些動作應只占總體訓練的一小段時間,只是在填補訓練空隙,換句話說,它們只是輔助。有很多教練在動作選擇上太過追求創造力,不斷地學習與搜集那些無法顯著提升力量的訓練動作。
運動的基礎元素是蹲、跳、跑、彎(腰)/屈(膝)、(旋)轉、推、拉。只要你在這些基礎元素中奠定良好的基礎,練就更好的動作品質、穩定度與力量,並逐步提升動作的速度,我們幾乎就能為每一種運動提供所需的專項力量。重要的事先做,把大量的時間反覆花在關鍵動作的技術優化與力量強化上。
#原文如下
We ascribe to the 80/20 rule—attributed as Pareto’s Principle, an economic principle. It states that for many events, 20 percent of the work yields 80 percent of the effects. Adapted for our purposes, 20 percent of all the exercise and movement choices yield 80 percent of the gains in strength and power development.
●SQUAT VARIATIONS—back squat, front squat, single-leg squat
●EXPLOSIVE MOVEMENTS—clean, snatch, jerk, push-press
●PUSHING AND PULLING—bench press, military press, pulls (clean and snatch), row variants
●LOW BACK AND POSTERIOR CHAIN—Romanian deadlift (RDL), hyperextension and reverse hyperextension, good morning
That very short list of fundamental lifts compromises our particular 20 percent. Although we dedicate much more than 20 percent of our programming to these basic lifts, there is no doubt that well over 80 percent of the results we have seen in our athletes can be attributed to mastering this handful of movements and lifts.
Made even simpler, placing the primary focus of your coaching on learning and refining your teaching of the fundamental lifts will yield far greater and more sustained gains in your athletes’ strength and power than many more complex and “comprehensive” programs.
Any additional lifts or movements should be considered assistance or accessory work, which serve to address specific needs or deficits. Those exercises make up just a fraction of our time, as they fill gaps, rather than form the base of training—in other words, to provide assistance. Too many coaches try to be creative in exercise selection and end up with a collection of movements and lifts that improve nothing to any significant level.
The fundamental movements of sport are squatting, jumping, running, bending, twisting, pushing, and pulling. By building proficiency in the quality, the stability and strength, and then the speed of those movements, we provide almost all of the sport specificity we need. This is how we put first things first, and spend the greatest amount of time and repetition on refining and strengthening movements.
(以上原文出自《The System》第34頁)
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若有發現翻譯不到位或有問題的地方,非常歡迎也希望各界指正!
no bench bench press 在 Facebook 的最佳解答
【Press release: Decanter World Wine Awards 2021 winners revealed】
新聞稿:2021 年 Decanter 世界葡萄酒大獎的頂級獲獎者揭曉
(收到新聞稿,不過因為沒有時間翻譯,所以先附上原文與google翻譯,我在另找時間來修正)
From ‘yellow wine’ to California Cabernet Sauvignon, hotly anticipated medals announced in biggest ever Decanter World Wine Awards 7 JULY, LONDON: Full results from the Decanter World Wine Awards 2021 have been released today(7 July), revealing big wins for established wine regions but also many hidden gems from producers making exciting wines across the globe.
從“黃酒”到加州赤霞珠,備受期待的獎牌在有史以來規模最大的 Decanter 世界葡萄酒大獎中揭曉 7 月 7 日,倫敦:2021 年 Decanter 世界葡萄酒大獎的全部結果今天(7 月 7 日)公佈,揭示了已建立的葡萄酒產區的巨大勝利,但也揭示了來自全球生產令人興奮的葡萄酒的生產商的許多隱藏的寶石。
This year marks the biggest ever Decanter World Wine Awards(DWWA), which is already the world’s largest and most influential wine competition thanks to a rigorous judging process overseen by international experts.
今年是有史以來規模最大的Decanter World Wine Awards(DWWA),由於國際專家監督的嚴格評審過程,該獎項已經成為世界上規模最大、最具影響力的葡萄酒大賽。
More than 160 expert judges, including 44 Masters of Wine and 11 Master Sommeliers, tasted 18,094 wines from 56 countries at DWWA 2021, making it a record year for wines tasted.
160多位專家評委,包括44位葡萄酒大師和11位侍酒大師,在DWWA 2021上品嚐了來自56個國家的18,094款葡萄酒,創造了葡萄酒品嚐記錄的一年。
Judging took place over two weeks in Canary Wharf, London, with strict Covid-19 safety protocols in place.
評審在倫敦金絲雀碼頭進行了兩週多的時間,並製定了嚴格的 Covid-19 安全協議。
Only 50 wines, or 0.28% of those tasted, were awarded a prestigious Best in Show medal. There were also 179 Platinum and 635 Gold medals awarded, making up 0.99% and 3.51% respectively of the total wines tasted.
只有 50 種葡萄酒,即品嚐過的葡萄酒的 0.28%,獲得了享有盛譽的最佳展示獎。還頒發了 179 枚白金獎和 635 枚金牌,分別佔品嚐到的葡萄酒總數的 0.99% 和 3.51%。
Spain had a particularly strong year, winning nine Best in Show medals, compared to four last year.
西班牙今年表現尤為出色,贏得了 9 枚最佳表演獎牌,而去年為 4 枚。
Spanish wines also won 20 Platinum medals and 63 Golds this year.
西班牙葡萄酒今年還獲得了 20 枚白金獎牌和 63 枚金牌。
There were also plenty of brilliant medal-winning wines from other top wine-producing countries and regions, from California to many parts of France, Italy, Australia, South Africa, Argentina, Chile and New Zealand.
還有許多來自其他頂級葡萄酒生產國家和地區的出色獲獎葡萄酒,從加利福尼亞到法國、意大利、澳大利亞、南非、阿根廷、智利和新西蘭的許多地區。
DWWA has a track record of shining a spotlight on exciting, under-the-radar wines all over the wine world, too – and 2021 proved no exception.
DWWA 也一直關注著葡萄酒世界中令人興奮、鮮為人知的葡萄酒——事實證明,2021 年也不例外。
DWWA 2021: A year of firsts
DWWA 2021:首創之年
DWWA 2021 included a first Best in Show medal for a ‘Vin Jaune’ – or ‘yellow wine’ – a speciality of the Jura region of eastern France. The winning wine was Domaine Berthet-Bondet, Château-Chalon 2013, made from 100% Savagnin.
DWWA 2021 包括法國東部侏羅地區特產“Vin Jaune”或“黃酒”的首個最佳展示獎。獲獎葡萄酒是 2013 年 Château-Chalon 酒莊 Berthet-Bondet,由 100% Savagnin 釀製。
DWWA 2021 judges included in their tasting notes, “If you’ve never tried Vin Jaune, you couldn’t do better than begin with this 2013.
DWWA 2021 評委在他們的品酒筆記中寫道:“如果您從未嘗試過 Vin Jaune,那麼從 2013 年開始,您將做得更好。
“Pale but emphatically gold, it has aromas which evoke nuts, wild mushrooms, umami, yeast and cream, but in which some lingering sweetness of fruit survives, too (Savagnin for Vin Jaune is picked very ripe).”
“淡而強烈的金色,它的香氣讓人聯想到堅果、野生蘑菇、鮮味、酵母和奶油,但也有一些揮之不去的水果甜味(用於 Vin Jaune 的 Savagnin 採摘得非常成熟)。”
There was also success in Switzerland for the Savagnin grape variety, not to be confused with the similarly named Sauvignon Blanc.
Savagnin 葡萄品種在瑞士也取得了成功,不要與同名的長相思混淆。
Wine cooperative St. Jodern Kellerei in the Valais region already farms some of Europe’s highest vineyards, and it reached the summit of DWWA in 2021 after its ‘Heida Barrique’ 2019 won a Best in Show medal.
瓦萊州地區的葡萄酒合作社 St. Jodern Kellerei 已經種植了一些歐洲最高的葡萄園,並在其 2019 年的“Heida Barrique”獲得最佳展示獎後於 2021 年登上了 DWWA 的頂峰。
Judges said in their notes on the wine, “Heida is the name used in the high Valais (or Wallis) for Savagnin, and our judges were very impressed by the range and expressive uniqueness of Swiss Savagnin this year.”
評委在酒評中說:“Heida 是高瓦萊州(或瓦利斯)用於 Savagnin 的名稱,我們的評委對今年瑞士 Savagnin 的範圍和表現力的獨特性印象深刻。”
They added, “This is a refreshingly aromatic yet full-flavoured wine, striking and singular: a horn sounding in the clear Alpine air.”
他們補充說:“這是一款清新芳香但味道濃郁的葡萄酒,引人注目且獨特:在清澈的阿爾卑斯山空氣中吹響號角。”
DWWA 2021 also saw a first Best in Show medal for France’s Savoie region, awarded to a 100%
Roussanne white wine from Domaine Charles Gonnet for the 2020 vintage.
來自Domaine Charles Gonnet 的2020 年份Roussanne 白葡萄酒。
Friuli in north-east Italy made its debut in the DWWA Best in Show winners’ list, thanks to Muzic winery’s Stare Brajde ‘Collio’ 2019 white wine.
得益於 Muzic 酒莊的 Stare Brajde ‘Collio’ 2019 白葡萄酒,意大利東北部的弗留利首次出現在 DWWA 最佳展示獎獲獎名單中。
There were also two Golds for Ukraine, the first time the country has struck Gold at DWWA.
烏克蘭也獲得了兩枚金牌,這是該國首次在 DWWA 上獲得金牌。
Sarah Jane Evans, Co-Chair at DWWA 2021, said of the results, “You know that this is something that's been through a really rigorous judging process. We're not playing at judging here. This is blind tasting.
DWWA 2021 聯合主席莎拉·簡·埃文斯 (Sarah Jane Evans) 談到結果時說:“你知道,這是經過非常嚴格的評審過程的事情。我們不是在這裡評判。這是盲品。
We have absolutely no idea what the wines are and we're tasting them not only in panels together where we have to each discuss and think about them deeply, but then they go up to Regional Chairs who are experts in those countries.”
我們完全不知道這些葡萄酒是什麼,我們不僅要一起在小組中品嚐它們,我們每個人都必須深入討論和思考它們,然後他們還會上到這些國家的專家區域主席那裡。”
She added, “It's a very, very rigorous process, but it highlights fabulous wines at the end of it.”
她補充說:“這是一個非常非常嚴格的過程,但它在最後突出了美妙的葡萄酒。”
Andrew Jefford, also a DWWA Co-Chair, said, “DWWA is the world's leading wine competition. I'm absolutely thrilled to take part in it every year because having tasted in a number of other competitions I know how well it's organised, how carefully everything is done. So if you get a medal from DWWA it really is worth having and everybody respects it internationally. We get entries from every corner of the wine world, so it is as it were the closest you can get to a universal benchmark.”
DWWA 聯合主席 Andrew Jefford 說:“DWWA 是世界領先的葡萄酒競賽。我非常高興每年都參加它,因為在參加過許多其他比賽后,我知道它組織得多麼好,一切都做得多麼仔細。因此,如果您從 DWWA 獲得獎牌,那確實值得擁有,而且每個人都在國際上尊重它。我們收到來自葡萄酒世界各個角落的參賽作品,因此它是您可以獲得的最接近通用基準的作品。”
More highlights from DWWA 2021
DWWA 2021 的更多亮點
Noteworthy highlights include two Best in Show medals for German Pinot Noir and Chardonnay, showcasing the country’s ability to make top wines with these classic Burgundian grape varieties. A 2011-vintage English sparkling wine also won a Best in Show medal.
值得注意的亮點包括德國黑比諾和霞多麗的兩枚最佳展示獎牌,展示了該國使用這些經典勃艮第葡萄品種釀造頂級葡萄酒的能力。 一款 2011 年份的英國起泡酒也獲得了最佳展示獎。
In terms of more unexpected wins, in North America, there was a Gold medal for a New York Sauvignon Blanc Sémillon blend produced in the North Fork of Long Island AVA, while in Canada Niagara Peninsula winery Hidden Bench won a Best in Show medal for its Felseck Vineyard Chardonnay 2018.
在更多出人意料的勝利方面,在北美,長島 AVA 北叉生產的紐約長相思賽美蓉混釀獲得了金牌,而在加拿大,尼亞加拉半島的酒廠 Hidden Bench 則獲得了最佳展示獎。 Felseck 葡萄園霞多麗 2018。
Russia won its second ever Platinum medal, while wines from Japan won two Platinums and four Gold medals.
俄羅斯獲得了有史以來第二枚白金獎,而日本的葡萄酒則獲得了兩枚白金獎和四枚金牌。
Classic styles from well-known areas also performed extremely well at DWWA 2021, demonstrating why they enjoy such vaunted reputations among wine lovers.
知名產區的經典款式在 DWWA 2021 上也表現異常出色,證明了它們為何在葡萄酒愛好者中享有如此吹噓的聲譽。
The list of Best in Show medals includes Champagne, California Cabernet Sauvignon and Pinot Noir, Barossa Valley Shiraz and Margaret River Chardonnay from Australia, Rioja Gran Reserva from the lauded 2004 vintage, South African Cabernet Sauvignon, Vinho Verde from Portugal and Malbec from Argentina.
最佳展示獎牌名單包括香檳、加州赤霞珠和黑比諾、澳大利亞的巴羅薩谷設拉子和瑪格麗特河霞多麗、來自備受讚譽的 2004 年份的里奧哈特級珍藏、南非赤霞珠、葡萄牙的維尼奧維德和阿根廷的馬爾貝克。
Excitement surrounding the Barolo 2016 vintage in Italy’s Piedmont region was given a further boost after Diego Morra’s ‘Monvigliero’ 2016 was awarded a Best in Show medal.
在迭戈·莫拉 (Diego Morra) 的 2016 年“蒙維列羅”(Monvigliero) 獲得最佳表演獎之後,圍繞意大利皮埃蒙特地區的巴羅洛 (Barolo) 2016 年份的興奮度進一步提升。
In total, Italy won seven Best in Show medals, also including Prosecco and Brunello di Montalcino DOCG wines, as well as a Timorasso dry white from Piedmont and a Vin Santo di Carmignano sweet wine from Tuscany.
意大利總共贏得了七項最佳展示獎牌,其中還包括 Prosecco 和 Brunello di Montalcino DOCG 葡萄酒,以及來自 Piedmont 的 Timorasso 幹白和來自托斯卡納的 Vin Santo di Carmignano 甜酒。
Some Best in Show awards went to lesser-known styles from top producer nations. New Zealand is renowned for Sauvignon Blanc but it was Tohu’s ‘Whenua Matua’ Chardonnay 2018 that won a Best in Show medal at DWWA 2021. Chile’s La Causa, Cinsault-País-Carignan 2019 from Itata Valley also received this top accolade.
一些最佳展示獎頒給了來自頂級製作國的鮮為人知的款式。 新西蘭以長相思而聞名,但 Tohu 的“Whenua Matua”霞多麗 2018 年在 DWWA 2021 上獲得了最佳展示獎。智利的 La Causa、Itata Valley 的 Cinsault-País-Carignan 2019 也獲得了這一最高榮譽。
Elsewhere, Greece narrowly beat its strong performance at last year’s competition. A Greek Assyrtiko white wine won a Best in Show medal, and the country received six Platinum and 16 Gold medals at DWWA 2021 overall.
在其他地方,希臘在去年的比賽中以微弱優勢擊敗其強勁表現。 一款希臘 Assyrtiko 白葡萄酒獲得了最佳展示獎,該國在 2021 年 DWWA 上獲得了 6 枚白金獎和 16 枚金牌。
ps.你可以閱讀Olivia Mason July 7, 2021的報導:https://reurl.cc/lRpXrd ;或到:https://awards.decanter.com/DWWA 上查看完整的獲獎者名單
(飲酒過量有礙身心健康,未成年請勿飲酒&酒後不開車)
no bench bench press 在 小王子Miles Youtube 的最佳貼文
在這邊順便Shout out一下朋友的品牌 TUMAZ Apparelの週年慶活動
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![post-title](https://i.ytimg.com/vi/_rNPQfSQMrg/hqdefault.jpg)
no bench bench press 在 Jordan Yeoh Fitness Youtube 的最佳解答
*Closed Caption is available in this video*
How to set up your home gym with simple equipments
Additional things you may need
1. Workout/Floor Mat (this is a must but I forgot to mention this in the video)
2. Resistance band
3. Barbell with a Squat Rack (this is the final piece of equipment to make a home gym complete! this requires more space and more investment)
▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
Personal Training Web App: https://ironmastery.com
Disclaimer: Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
#TrainWithJordan #JYtraining #IronMastery
![post-title](https://i.ytimg.com/vi/vl8PVVl5YE4/hqdefault.jpg)
no bench bench press 在 cook kafemaru Youtube 的精選貼文
いつもの手ごねパンをフライパンで焼いてみました。
とろ火でゆっくりのんびり焼きあげます。
オーブンで焼くのとは違ってなんだか「本当にパンをやくよー」って
感じがして面白いです。
今回はサンドイッチに使いたかったので4分割にしましたが、倍の8分割にして中にミートソースとかチーズとか入れて「おかずパン」に
しても◎朝ごパンやおやつや夜食にも!
室温が少しずつ上がってくるこの時期パン作りしやすいので、ゆっくり発酵で手ごねのフライパンパンやってみるのも楽しいと思います^^
作ってみたいよーって思った人は
レシピは下にあります↓
★ ★ ★
初めてのレシピ本絶賛発売中~
3回目の重版に感謝致します。
「大人気YouTuber “cook kafemaru”の
世界一作りやすいおうちスイーツ」
Amazonで購入できます。↓↓↓
https://www.amazon.co.jp/dp/4046045116/
もしもお住いの近くの本屋さんになかったら、セブンイレブンの
オムニ7でネット予約し、セブンイレブン店頭受け取りで買うことができます!
Amazonにレビューいれてくださった方、本当にどうもありがとうございます。
*********************************************************
【Ingredients】22cmFrying Pan
★160g Bread flour
★14g Sugar
★1g Salt
2g Dry yeast
76g Milk
42g water
6g Unsalted butter(room temperature)
The best milk and water temperature for the dough: About 15℃-20℃ for spring and autumn. About 10℃ for summer, and about 25℃-30℃ for winter.
【Directions】
①Combine the dry ingredients (★)and mix together with a whisk.
②Add dry yeast,Milk and water and mix.
③Put it on the table and knead. (10mins)
④Add butter and knead more. (5mins)
Near the end, pull the end of your dough with your thumb and fingers. Keep spreading the dough with your fingers, stretching the dough into thin translucent membrane.
This test is called Windowpane Test to see if the dough's gluten has been developed enough. If the dough tears, the gluten isn’t quite ready yet. Knead the dough for another few minutes and test again.
⑤Make it round, then leave it at a warm place until it gets twice as bigger. (primary fermentation)
Once the dough has doubled in size, dust your index finger with flour and put it in the center of the dough. If the hole doesn’t close, then the dough is ready for next step.
⑥Press the dough with your hands to release gas in the dough and deflate and divide it into 4 pieces and make them round.
⑦Cover them with a wet cloth and leave them for 10 mins. (bench time)
⑧After resting, deflate with your hand, round and smooth the surface of the dough well, and firmly close the seam.
⑨Cover them with plastic wrap or a wet cloth not to dry, leave it at a warm place until they get twice as bigger. (secondary fermentation)
⑩Cook in a parchment paper-lined frying pan covered on low heat(slow fire) until the bottom is golden brown.
⑪Flip the bread over. Cover and cook until the other side is nicely browned.
*Be careful not to let the dough dry out when you are letting it rise or rest.
*When the dough is too moist and sticky, powder the dough a little.
【材料】フライパンサイズ22cm使用
★強力粉 160g
★砂糖 14g
★塩 1g
ドライイースト 2g
牛乳 76g
水 42g
無塩バター(室温) 6g
*牛乳と水の適温:
春・秋は、約15-20℃、夏は、約10℃、冬は約25-30℃です。
【作り方】
①★の材料をボウルに入れて泡立て器で混ぜる。
②イーストを加え、そこに牛乳と水を加えて混ぜる。
③台の上に生地を取りだして、10分ほどこねる。
台の上で生地をすりつけるようにして、カードなどを使って生地を
集めながらこねていく。生地にぎゅっと圧力をかけるようにこねる。
ここで水分量を調整します、あまりにもべたつくようなら小さじ1程度の強力粉をプラスしながらこねて調整し、逆に固すぎる場合はほんの少量の水を足してやります。
④バターを加えてさらに5分ほどこねる。
(生地の端などを手で伸ばしてみて薄く伸びるようならグルテン膜が出来ているのでこねはOk、生地が伸びずに破けるようなら捏ねが足りないのでもう少し捏ねる)
⑤丸めてボウルに入れて、ラップなどを被せて大きさが約2倍になるまで暖かい場所に置いて一次発酵。
指に強力粉を付けて生地の中央に刺してみて生地が戻らなければ一次発酵okです。すぐに穴がふさがるようならもう少し発酵させます。
⑥発酵後、生地のガスを抜き、4分割して丸める。
⑦乾燥させないように濡れ布巾などを被せ、10分ベンチタイム。
⑧生地のガスを抜き丸めなおし、綴じ目は下にくるようにする。
⑨生地をクッキングシートの上に乗せてラップなどを被せて大きさが約2倍になるまで暖かい場所に置いて二次発酵
⑩フライパンをとろ火(出来るだけ弱火)にしてパンを乗せきつね色になるまでふたをして焼く。片面15分くらいずつ。
⑪裏返して反対側もきつね色になるまで焼いて出来上がり!
*乾燥するとふっくらと焼き上がらなくなるので、発酵中やベンチタイム、成形時は生地が乾燥しないよう気を付けて下さい。
こねる時もたたきごねなどあまり繰り返すと乾燥しやすくなります。
*発酵は生地の温度などによって変わってくるので、パンの状態によって決めてください。発酵不足だと固いパンになります。
*フライパンで焼くときに五徳をもうひとつ重ねて焼くと遠火の弱火になりますのでやってみてください。
*4分割だととろ火で片面を焼くのに15分くらいずつかかります。
8分割にするともう少し火の通りは早くなります。
*パン同士がくっつかないように焼きたかったのでフライパンは22cmを使っています、18cmだとぷっくらとくっついて焼きあがります。
![post-title](https://i.ytimg.com/vi/Pa65h9vu7uw/hqdefault.jpg)