關於 almost there意思 ，我們在網路上蒐集到這些相關的討論、資訊與評價

【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：
--
#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！

In vacation mode. A busy week for earnings, but I hope it will be a week for me to relax.

🌻CPI
"There are four main trends underlying the June inflation report. First are the items where prices fell sharply at the start of the pandemic and that are now returning to their pre-pandemic levels. Second are items where prices have temporarily risen above their pre-pandemic levels due to supply constraints and could come down. Third are items where prices are likely settling at a permanently higher level. And fourth are items where price increases have slowed rather than accelerated as a result of the pandemic, at least for now."

"Increases in owners’ equivalent rents—the Labor Department’s estimate of what homeowners would have to pay each month if they were renting their own home—also haven’t rebounded very far."

"Those prices could pick up in the months ahead, Ms. Bostjancic said, in part due to rapid increases in home prices. It takes about 18 months for a rise in real-estate prices to translate into stronger owners’ equivalent rents, she said.

“That’s one of those categories that needs to catch up following the worst of the pandemic,” she said.

That could add to inflation pressures in the coming months. Shelter costs represent almost a third of the basket of goods and services that the department looks at to calculate overall inflation."

Source: https://www.wsj.com/articles/inflation-hits-some-prices-more-than-others-11626187838

🌻附上本周發表財報公司一覽表.
上週的類股表現, 並不是很好(連大型股都在跌). 看看這周的財報結果會不會有幫助.

🌻針對餐飲業做了些研究. 筆記可在下兩個地方找到.

https://docs.google.com/document/d/1fhdoW1ah60klvwZGvejQ84WNz_EKgMAL_GZURDXsCo4/edit?usp=sharing

https://docs.google.com/document/d/1KOheA9qkAFoC0swFaNZVmnDtwK_hEbXou32FSA4Lqfo/edit?usp=sharing

目前餐飲業的窘境: 餐飲業在各產業中, 薪資較低. 疫情後, 因有人怕被病毒傳染(因為餐飲業是與人高度接觸的行業之一), 或是轉往薪資較高的產業, 或是想找到生活上的平衡(因為餐飲業時間特殊), 或因為家中有幼孩需要照顧, 所以餐飲業人力資源在疫情後反彈的情況, 不若其他產業. 解法? Technology.

Pictures:
1. A Companion of Diana (1724) by Jean-Louise Lemonyne. National Art Gallery (in Washington D.C.)珍藏.
https://www.nga.gov/collection/art-object-page.1272.html
狄阿娜（拉丁語：Diana），羅馬神話中的月亮女神和狩獵女神，眾神之王朱庇特和溫柔的暗夜女神拉托娜的女兒，太陽神阿波羅的孿生姐妹。
https://zh.wikipedia.org/zh-hant/%E7%8B%84%E9%98%BF%E5%A8%9C
2. 點外帶的時候, 看到這張速食店缺工造成不便的告示, 意思就是, 因為缺工, 加上食物都是現做, 難免比之前更慢了. 請不要因此而發脾氣. 很辛苦的餐飲人員.
3. From earningswhispers.com

🌻另一個Zoom會議(第二次貼......有補上一些內容)
繼上次的年報導讀會議後, 讓我們再做另一個會議! 這次很榮幸邀請到一位對估值很有見解的股友前輩來帶大家了解估值(恩, 這次我會是主持人, 不是主講人).
主題: 估值(valuation)分享會(Cat: 這不算基礎的估值會議)
主講人: 小揚(from安泰價值投資)
https://www.facebook.com/antaiinvestment　(此為小揚的粉絲頁)
參與者: 具基本估值能力. 若打算參加者, 請事先跟我(請私訊)提出一個關於估值的case study, 到時候可在會議中分享(最好是以投影片形式呈現, 這樣到時候好跟大家分享). 若有估值的問題, 也可以提出.
Case study可以是美股, 也可以是台股.
時間: 台灣時間07/10 (周六)晚間９點.
預計一個小時(不會像上次那樣冗長了😅): 前30分鐘由小揚做分享, 後30分鐘大家分享估值案例&提問
進行方式: 以Zoom進行(之後會私訊會議資訊給參與者)

🌻Morgan Stanley Mid-year Investor Outlook: A tricky transition

https://www.morganstanley.com/ideas/midyear-2021-global-markets-outlook

🌻在您投資生涯中, 有沒有一些觀念讓您受用很多?
下面這位投資名人的好觀念影響我很深. 他的意思是, 一般投資人, 只要能説出三個買一家公司的理由, 就很夠了. 這也迫使我, 每次在買股票時, 問自己對這家公司的了解有多少. 也會去衡量公司的優點與缺點在哪裡.

"It is vital (重要的) that you know what you own, that if I asked you on the street why you like a certain stock, you can give me three reasons. If you don't know how they make their money, who their key clients are and what they make if, then I will tell you that you are over your head and should not own individual stocks."

全文在此:
Jim Cramer: In Times Like This, Go for the Easy Money
Look at the stocks you own. Can you tell me why you've got them? If you can't answer the following three questions, then have a look at several I like right now.

We've endured the meme stock craziness, with all of its love for heavily shorted stocks. We have watched the collapse of bitcoin to levels viewed as shocking, even if they are still more than double where they were not that long ago. We've dealt with Fed officials making it clear that they are no longer on the side of the bulls or the bears. They are on the side of job growth, but are wary of inflation. We've seen the end of the rush to get vaccines, which means that millions of people are going to get the new COVID variant, because there is no natural immunity to it. We've watched as the hopes for an infrastructure bill have collapsed. We've endured shortages of everything from chips to plastic to imported goods and labor.

And we're still standing, yeah, yeah, yeah.

Yep, we are in one of those halcyon moments, where the masks are off -- even if they shouldn't be -- and Americans are back doing what they do best: consume, spend, go out to eat and then consume and spend some more.

There are times in the stock market where the collective mindset is revealed. This is one of those times: Things are cool, it's not a big moment, there's no real news for a bit, it's the historically strong period and we can reach some conclusions about where we are.

When things are like this, it is important to remember that buyers like to revert to tried-and-true companies that thrive no matter what. These are companies that have an edge and are better at what they do than other companies.

You know that I am a great believer in index funds, that the average person doesn't have the time or the inclination to research individual stocks. It's a difficult barrier. I think you need to make time to read the quarterly report and listen to the conference call, to Google articles and, if possible, get some research about the companies you own. It is vital that you know what you own, that if I asked you on the street why you like a certain stock, you can give me three reasons. If you don't know how they make their money, who their key clients are and what they make if, then I will tell you that you are over your head and should not own individual stocks. I am reminded by this, because, once again, without a mask, I can be recognized and if I am not holding "Nvidia the Second," I can carry on a conversation.

I have had many in the last two weeks and when I have asked this litany of questions, I find myself at a loss as to why almost no one knew what they owned. But they thirsted for individual stocks, because they, like me, think things are better post pandemic. No, that's not a facetious comment. Many, many stocks did better with a stay-at-home economy. A huge number.

So what do I do? I revert to what others do when you are stumped about how to stay in touch with stocks, but want to do less homework. That means buying stocks that are accessible, not stocks like Unity (U) or Snowflake (SNOW) or Twilio (TWLO) or Okta (OKTA) .

I revert to normal businesses people know and I suggest they Google some articles, peruse the conference call, but, above all, like the company's products so you can buy more if it goes down.

Here's some that I have been telling people I like:

First is Ford (F) . I think the Ford lineup is amazing. The electric F-150 series will be incredible. I am eager to get a Maverick for my family, because it is a smaller pickup that will get the job done for the myriad little things I need to do with this farm I bought from that crazy bitcoin foray. I like the competitive edge of the CEO, who says he is going to bury Elon Musk when the Lightning comes out. I even think the Bronco is cool as all get out. Most important, though? I think the chip shortage is ending. My semiconductor friends are telling me the foundries are producing more feature-rich chips and that means Ford can pump out the trucks small business people love and need. Plus, the used car prices at last have plateaued, according to their most important pricing index. Halcyon times.

Second, Costco (COST) : The samples are coming back. Tell me you don't love the samples. You need things in bulk. You want low prices. You want to get all of the things that people don't think of with Costco, like insurance, hearing-aids -- hey, they are a fortune -- jewelry, things around the house. You go and you will buy far more than you first came for. My kind of store.

The kids love this American Eagle Outfitters (AEO) , which we just bought for my charitable trust, which you can follow along by joining the Action Alerts PLUS club. Jay Schottenstein, the CEO, came on "Mad Money" recently and it's clear that his Aerie model has real staying power: 26 consecutive quarters of double digit growth. No flash in the pan, that one. Number one brand in jeans for the 15 to 25 year old group. The best in the mall. How did I know this? I see the credit card bills.

I got up this morning to do my physical therapy. I have been doing it ever since I hurt my back in February. I have this really cool pair of sneakers that fit me perfectly and I love them, but I am fortunate enough to have a vacation house and I am always taking those shoes with me.

So I went on Amazon (AMZN) this morning and lo and behold I saw them for half price. I bought two pairs. Then I went over everything I have bought in the last year and got a bunch of those things. Then I bought a pair of binoculars, because mine were stolen. I paid half price.

Yep, Amazon's universal. I was talking to Alexa, while I was ordering, getting some new music on, asking questions. I saw that despite all of the Sturm und Drang of Amazon being late with things, all the delivery dates were within range. I didn't click on any ads, and I didn't need the speed of Web Services, but the whole thing reminded me about how special the darned company is. I don't care if it's ahead or behind plan for the moment. I would just buy some more when it goes down.

Finally, Apple (AAPL) . I think people who don't own Apple should look what they are holding at this very moment. Yes, right now. Or look at what's in your lap or on the table besides your fork. And then think about the bill you paid last night without knowing it. Think about what you bought in the App store yesterday. Think about what would happen if it would break or get stolen or, left in the Uber (UBER) , or heaven forbid, be dropped into the pool or in the, yes, toilet.

There, that's what you buy in halcyon times. Stocks of companies you know that if they go lower, because things get less halcyon, you are fine with it and buy more. If things go up, believe me, you will participate.

So accept the moment. Don't try for the hard money. Go for the easy kind. That's the best kind.

https://realmoney.thestreet.com/jim-cramer/jim-cramer--15692051

Picture: 牡丹(peony)花開. 恨不得院子裡有一塊地是牡丹園.

#日本網吧收費 #窮遊北海道 #北海道札幌2020

Hello大家好, 我叫阿Tsar, Hello, everyone.

今日同大家介紹是日本窮遊的其中一個方法 Today I will talk about 1 way of budget travel

就是網吧啦, 300 yen入會費, 即是21.5港元 Internet cafe, 300 yen membership fee, which is 21.5 HKD

過夜一晚, 我選擇住了九個小時, 2145 Yen連税, 即是174HKD Overnight, I chose to stay for nine hours, 2145 Yen with tax, which is 174HKD

加起來200HKD有找, 住在札幌狸小路市中心一晚 Stay one night in downtown Sapporo Tanukikoji for less than 200HKD

其實我機場附近是有酒店住的，不過我在狸小路如果行到得太夜返酒店 In fact, I stayed in hotel near the airport, but I traveled quite late at Tanukikoji

........

在狸小路一帶, 其實最少有五、六間網吧可以給大家選擇 In Tanukikoji, there are actually at least five or six Internet cafes for you to choose from.

我上了三間, 最後選擇了一間在狸小路4丁目入面 I went to 3 internet cafes, and finally chose one at the 4th street of Tanukikoji.

24小時開放的驚安之殿堂隔離, 半夜肚餓還可以留下有幾間便利店 Next to 24-hour open Donki n a few convenience stores downstairs of this internet cafe

網絡咖啡室，簡稱網咖，在90年代興起，在日本已經非常普遍， Internet cafes have emerged in the 1990s and have become very common in Japan.

香港人身嬌肉貴, 好少會到網吧過夜, 不過我覺得這些都是日本生活體驗之一 HK pals are rarely overnight in Internet cafes, but I think these are one of the Japanese life experiences

狸小路酒店收費最平三百多HKD都有 There are hotels charge 300plus in HKD at Tanukikoji

不過網吧收費還要平一半 However, Internet cafe charges are still half price cheaper

而且它有最少三個小時的收費，假如你女人去附近shopping And it has a charge of at least 3 hours, if your woman goes shopping nearby

男士們就可以上來這間網吧休息一下，一邊等 Men can come to this internet cafe and rest while waiting

所以不一定要來這裏過夜的, 但是網吧24小時營業, So not a must to stay overnight, but Internet cafes are open 24 hours,

任何時間想去都可以, 不用做booking, 話上就上 No need to book in advance, u can come here at anytime

我拍片回來給大家看看, 等大家窮遊的時候又多一個選擇 I just want to show u more option for budget travel

這種網吧的形式, 幾乎全日本都是這樣做法 This format of Internet cafe is widely used in almost all in Japan.

我廿幾歲的時候, 曾經上過台灣網吧過夜 I overnight an internet cafe in Taiwan when I was 20 something

亦去過其他國家的網吧, 但是沒有過夜 Also visited Internet cafes in other countries, but did not stay overnight
.........

食落真是非常之好味喎, 入面除了有一塊豚肉之外 Very yummy with the pork inside

還有相當多的醬料, 味道一流 Taste is superb with different sauces inside

這裏上網嘅速度, 亦都好快, 睡不著可以睇片打機都得 The internet speed here is also very fast. If you can't sleep, many things to entertain.

到你check out之後, 亦可以行一行驚安之殿堂 After you check out, you can also go to the Donki next door

我就在驚安買了一對鞋墊, 非常之舒服透氣 I bought these insoles in Donki very comfortable and breathable.

因為我還有好多地方要去, 大家睇完我條片之後 As I had many places to go that day

以後去北海道, 就可以更加精明消費 Going to Hokkaido in the future can make smarter consumption after watching my video

網吧的運作收費模式, 全日本通用 Internet cafe operating formats are similar throughout Japan

昨天我跟一班junior傾計, 有個junior話 Yesterday I talked with my juniors, one said:

援交女part time girlfriend post上網 Part time girlfriend post online

話一是给錢、一是给口罩找數, 一篤一個口罩 Customers can either pay in cash or in surgical(anti virus) mask

我當然不知是什麼意思啦, 不過我平日都有睇新聞 I don't clearly know how they charge. But I've heard from news somehow

我就問番佢, 咁顏射幾多個口罩呀?成班junior笑到死下死下 Then I asked him back for how many masks do they charge bukkake? The juniors LMAO.

非常時期要注意個人衛生, 召妓這麼埋身肉搏的活動 Attention should be paid to personal hygiene during recent times.

大家都時要注意健康啦, 我在這裏講這些,都是開下玩笑輕鬆下啫 Everyone must pay attention to your well-being, I am just joking for saying BS　here for relax.

睇咗當去咗, 又可以和朋友同事親戚多個話題 DO u enjoy my video tour? Share with people u know for more topics.

記得按通知制, 睇完影片留個表情符號以示支持 Remember to press the notification bell, leave an emoji to show support before u leave

功德無量, 我們下一條片再見,88 Thx a million n with that said until next time.88!

請用片右下角調4K睇片。

一直以來都是「韓語中文唱」，但這次是中文歌英文詞，英文爛的我也嘗試了新的方式哈哈。當然填詞人是我以為好友 @ShawnTan ，他聽了這首《小幸運》後勾起他的過去跟此電影故事很接近，就有感而發的寫了這首英文。希望大家會喜歡我的版本，也記得分享喔 ^^

P/S：不好意思我又偷拿了一些畫面


小幸運
填詞：徐世珍／吳輝福
譜曲：Jerry C

翻唱：IsukuTa文漢
編曲：IsukuTa文漢
英文填詞：Shawn Tan
饒舌填詞：IsukuTa文漢
攝影師：Shawn Tan
When you hear rain drops falling, do you hear me?
You feel my presence from far, do you see me?
Your gentleness and tender words have become my most hurting memory.

Falling for you was my life's sweetest candy.
Losing you was my bitter tragedy.
Though many years have gone by, hearing your voice, was my life's greatest melody.

Still remember
You became a part of me
Feeling your lips, the reason my heart beat.
Today I wanna write this song
Whisper to you baby, you are always my one and only.

And I just wanna hold on to this memory.
I never knew that love could be so painful and empty.
There was a moment we were hand in hand, you were more than a friend.
Dreamed it would never end, I wish if only you knew.

You became a memory.
And I regret that once our love was almost meant to be.
But I look up to the endless blue sky remember you were mine
My one only desire You are truly happy

那举起的手 阻止你的关心
没有哭泣的余地 就让雨水陪着眼泪流
你不了解女孩的心 永远都空着一个你 一句爱你
you don ’t understand 她说的“讨厌”
跟 “在乎” 全都是初恋 可见
这描述着 怀念 有刘德华的光碟
有大街 有许愿 and 离别

也许当时
忙着微笑和哭泣 忙着追逐天空中的流星
人理所当然的忘记
是谁风里 雨里 一直默默守护在原地

原来你是 我最想留住的幸运
原来我们 和爱情曾经靠得那么近
那为我对抗世界的决定 那陪我淋的雨
一幕幕都是你 一尘不染的真心

与你相遇 好幸运
可我也失去 为你泪流满面的权利
但愿在我看不到的天际 你张开了双翼
遇见你的注定 她会有多幸运

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