【「腰要打直」:訓練的矯枉過正】
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「深蹲的時候,腳鎖緊!」
「核心出力!腰要貼平地面!」
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健身房裡常會聽到這類的口令,要把特定的身體部位例如腰、膝、腳穩定住,希望能減少運動傷害、並舉起更重的重量。這些善意的提醒,要注意是否變成「矯枉過正」。
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以最常見的棒式(plank)或死蟲(deadbug)為例,為了確保腹部肌群的使用,會說「腰不能過凹」或「腰跟地面不能有空隙」,但是,人體在最自然、最好發力的情況下,腰即是微凹的(natural lordosis),我們又稱為正中位置(neutral position)(可參考之前寫的文章:正中位置)
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一個有名的深蹲口訣「壓胸、夾背、扭地、夾臀」,許多人可能會解讀成要火力全開,扭地就是想像用腳把螺絲鎖到最緊。起初的用意是,希望透過腳往外扭或外轉(external rotation)時,可以讓足弓撐起,下半身的關節處在更堅固的狀態,來舉起更重的重量。但實際上,維持在「稍微外轉或腳的正中位置」即可,完全的外轉可能是種矯枉過正。
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✔「矯枉過正,反而會減少身體的效率,降低運動表現」
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這邊指的矯枉過正,是已經把身體調整到「偏離正中位置」。對於大部分的關節來說,正中位置時,是身體最好發力、最有效率的。再來,訓練、運動時,身體不是固定(fixed)的,是穩定(stabilized)的,穩定指的是在可以控制的範圍內的移動,固定是指完全不動。
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✔「身體跟肌肉就像橡皮筋一樣,拉跟放才可以產生力量,走路、跑步、深蹲都是反覆地拉跟放橡皮筋」
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我們日常生活跟運動時,從來不是「動一個部位,完全固定住其他部位」,深蹲時,把足弓維持在中間的位置,在蹲下去時,讓足弓適度往下沉,可以伸展到足底筋膜,而被拉長的足底筋膜儲存好能量,可以在站起的過程中,透過彈性讓足弓再次撐起。
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✔「適當的『緩衝區』,才能讓身體產生應有的功能及動作」
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還有一些狀況,當矯枉過正時,反倒會利用骨頭、關節卡住來讓身體固定,沒有訓練到肌肉的能力(可參考之前寫的文章:關節緊縮位置)
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這類的口令可能讓初學者較好理解,但有沒有其他合適的口令或方式,能更精準地傳遞我們的要求給病患或學生。
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其他文章:https://jackchen.sport.blog/
其他圖片:https://www.instagram.com/chenhc82/
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#矯枉過正 #正中位置 #關節緊縮位置 #彈性 #訓練 #運動 #核心 #教練 #重訓 #物理治療師 #陳曉謙 #core #closepackedposition #neutralposition #overcorrection #training #exercise #coach #CSCS #physicaltherapy
同時也有3部Youtube影片,追蹤數超過3萬的網紅七王,也在其Youtube影片中提到,*經過同意之合法盜片XDD Burning Force is a 1989 third-person shooter arcade game developed and published by Namco in Japan. A home conversion for the Sega Gene...
「position: fixed」的推薦目錄:
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- 關於position: fixed 在 Milton Goh Blog and Sermon Notes Facebook 的精選貼文
- 關於position: fixed 在 七王 Youtube 的精選貼文
- 關於position: fixed 在 Kei Shinohara Youtube 的精選貼文
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position: fixed 在 Lee Hsien Loong Facebook 的精選貼文
This morning, I sat down for a candid, lively, and sincere dialogue with Malay/Muslim religious and community leaders. Our subject was the tudung, specifically the Government’s deliberations on allowing nurses to wear the tudung.
The Government’s position on the tudung is not fixed. People’s attitudes, values and views have naturally evolved over time. In social and work settings, the tudung is now more common. There is reason to allow Muslim nurses to wear the tudung if they wish.
The government has been considering this move for some time now. We have been quietly engaging and consulting the community leaders. But we still need a bit more time to prepare the ground before we make the decision.
We must make sure that Singaporeans, both Muslims and non-Muslim, are ready to accept the move. Everyone must understand that this is a careful adjustment, not a wholesale change. They should also realise where the limits are, so that we don’t end up harming our religious harmony.
I’ve asked the community leaders to help us with this process. I aim to speak on this at this year’s National Day Rally in August. – LHL
(PMO Video by Alex Qiu and Chiez How)
position: fixed 在 Milton Goh Blog and Sermon Notes Facebook 的精選貼文
You are the Light of the World
“While I am in the world, I am the light of the world.”” (John 9:5 WEB)
Jesus gave a timeframe for Him to be “the light of the world”. While He was in the world, walking on earth, He was the light of the world.
But what about after He resurrected and ascended to Heaven? He passed on this title to us. Now we are the light of the world.
“You are the light of the world. A city located on a hill can’t be hidden. Neither do you light a lamp, and put it under a measuring basket, but on a stand; and it shines to all who are in the house. Even so, let your light shine before men; that they may see your good works, and glorify your Father who is in heaven.” (Matthew 5:14-16 WEB)
We are the light of the world not because we are so good in and of ourselves, but because Christ lives in us through the Holy Spirit. The Spirit is a glorious light that shines out from within us.
Notice how Jesus gave the illustration of a city on a hill. A city is fixed and cannot be moved, and it is on a hill—an elevated position. This is a picture of us being seated with Christ in Heaven, shining gloriously. It is from the posture that we can be light to this dark world.
You cannot be hidden—the Holy Spirit in you is too glorious. Wherever you go, you shine forth God’s light. However, you may block that light when you put a “measuring basket” over it by letting worldliness from the flesh take over in the way you conduct yourself. In that way, the light that others see is dimmed, even though the light within you is always shining.
How do we practically let our light light shine before men? Jesus said it is through good works. Our good works will cause people to glorify God in Heaven.
“I am crucified with Christ: nevertheless I live; yet not I, but Christ liveth in me: and the life which I now live in the flesh I live by the faith of the Son of God, who loved me, and gave himself for me.” (Galatians 2:20 KJV)
Christ lives in you, and that makes you the light of the world. It is no longer you (the old crucified self) who live, but Christ who lives in you (you are joined to Him to become one spirit).
We can be truly alive (with eternal life) because of the faith of the Son of God. He had perfect faith in the Father, submitted to the Father’s will, and gave Himself up on the cross so that we may live.
“Even if our Good News is veiled, it is veiled in those who perish; in whom the god of this world has blinded the minds of the unbelieving, that the light of the Good News of the glory of Christ, who is the image of God, should not dawn on them. For we don’t preach ourselves, but Christ Jesus as Lord, and ourselves as your servants for Jesus’ sake; seeing it is God who said, “Light will shine out of darkness,” who has shone in our hearts, to give the light of the knowledge of the glory of God in the face of Jesus Christ.” (2 Corinthians 4:3-6 WEB)
You have light to illuminate this dark world that has been blinded by the veils of Satan’s lies. When you shine forth Christ in your words and actions, you reveal the truth of the Gospel to people, and they will want to get saved. After seeing the beauty of Jesus, there is no going back. Let your light shine!
Receive prophetic art with accompanying teachings every day when you become a “God Every Morning” tier or above patron on Patreon. On top of that, you will also receive devotionals to your email inbox every weekday, as well as all my eBooks: http://patreon.com/miltongohblog
position: fixed 在 七王 Youtube 的精選貼文
*經過同意之合法盜片XDD
Burning Force is a 1989 third-person shooter arcade game developed and published by Namco in Japan. A home conversion for the Sega Genesis was released worldwide a year later. The player assumes control of the 21-year-old space cadet Hiromi Tengenji, a pilot training to become a member of the Space Force, who must complete each level by shooting down enemies with her airbike and avoiding projectiles. Gameplay is similar to Space Harrier, featuring a fixed camera position behind the player and having similar mechanics. It runs on the Namco System 2 arcade hardware.
![post-title](https://i.ytimg.com/vi/CXM41_yIv7g/hqdefault.jpg)
position: fixed 在 Kei Shinohara Youtube 的精選貼文
DJI OSMO POCKETの大型アップデートがきましたね。(ver.1.4.0.20)予告されていた内容ですが、オズモポケット単体でいろいろマニュアル設定できるようになりました。4K24fps、シャッタースピード、isoも設定できます。またシネライクプロファイルで撮影もできるようになりました。
機能の拡充だけではなく、地味ですがオートフォーカスやフェイストラッキングもしっかり改良されているようです。ますます活躍してくれそうです。
こうなると早く純正のNDフィルターが欲しいです。
*前半5分ぐらいまではたわいのない話をしているのでお急ぎの方は5分ぐらいからご覧ください。
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関連ビデオ、購入サイトなどです。
購入はこちら 安心のDJI公式オンラインストです。
https://click.dji.com/ABsixpr1uQLQgxzxvCiKWQ?pm=link
DJI オズモポケット
開封レビュー https://youtu.be/s5xK-M67aSE
DJIのフォーラムです。英語ですが、色々な情報が得られます。
https://forum.dji.com/forum.php?mod=forumdisplay&fid=91&filter=typeid&typeid=549
DJI OSMO - DJI FM-15フレキシブルマイクロフォン
https://amzn.to/2GkwamR
Neewer 改良版卓上式マイクスタンド 調整可能 スチール製
https://amzn.to/2SfaQ8A
アマゾンほかアフィリエイトリンクを使用しています。
https://forum.dji.com/thread-179686-1-1.html
Overview:
Date: 2019.01.30
Firmware: v1.4.0.20 (this firmware is approx. 51MB)
DJI Mimo App iOS: v1.0.4
DJI Mimo App Android: v1.0.4
What’s New?
Added pro settings when using Osmo Pocket without DJI Mimo.
Added option to switch between AFC and AFS when using Osmo Pocket without DJI Mimo.
Added Cine-Like color mode to video mode.
Fixed issue: after powering off, the gimbal attitude of some devices was in an abnormal position to fit into the cover.
Optimized face detection.
Reduced focus pulsing in some situations, such as when shooting the sky or at night.
Increased autofocus speed when moving Osmo Pocket quickly.
Notes:
Use auto calibration after updating the firmware.
If the update fails, restart Osmo Pocket and DJI Mimo, and retry.
![post-title](https://i.ytimg.com/vi/QtrAC5NRuL0/hqdefault.jpg)
position: fixed 在 Kieu Truong Youtube 的最佳貼文
Nikon D7100 Firmware Update
The two items changed with this update are:
1- Added the following supports for AF-P lenses:
- If the standby timer expires after focusing, the focus position will no longer change when the timer is reactivated.
- When focus is adjusted by rotating the lens focus ring, the focus indicator in the viewfinder (and in live view, the focus point in the monitor) now flash to indicate when infinity or the minimum focus distance is reached.
2- Fixed the following issue:
- Optimal exposure would sometimes not be achieved in photos taken in live view using a lens with electromagnetically controlled aperture (type E lenses).
Download: http://bit.ly/2uKzuU1
✡ Website: www.kieutruongphoto.com
✡ Facebook: https://www.facebook.com/kieutruongphoto
✡ Group: https://www.facebook.com/groups/kieutruongphoto
✡ Pages: https://www.facebook.com/kieutruongstudio/
✡ Email: kieutruongphoto@gmail.com
Music:
TheFatRat - The Calling (feat. Laura Brehm)
https://youtu.be/KR-eV7fHNbM
![post-title](https://i.ytimg.com/vi/gdjRMPomdaw/hqdefault.jpg)
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