關於 back extension器材 ，我們在網路上蒐集到這些相關的討論、資訊與評價

Hyper Extensions/back extension

這是可訓練下背或臀部股二的動作
But我猜大家比較想要練臀

📚先珍藏文章，以後拿出來反覆讀

通常我會放在臀部訓練做最後收尾
如果你的目標是臀部收縮但下背比臀酸
可以嘗試下面幾點去幫助你加強臀的感受減少下背代償

🍑器材高度調低至髖關節下
才不會限制住髖關節活動，否則你只能靠下背帶起上半身，下背酸。

🍑腳尖轉向外八約45度，膝蓋可稍微彎🤏
外旋外八可用到更多的臀兩側、更多收縮，也讓你的股二難代償。
股二多少會帶到，但膝蓋微彎可以減少股二。

🍑保持骨盆後傾
避免骨盆前傾，前傾的話，下背會比臀部能收縮得多。

🍑雙手抱胸前並含胸，上半身放鬆彎曲
可以讓你更容易保持骨盆後傾，後傾限制住下背發力。

🍑下巴叩好，頭不要往上看
容易利用頭帶起上半身，影響啟動順序。

🍑用臀去啟動非下背（啟動順序非非非常重要⭐️⭐️⭐️）
上半身會被帶起來是因為臀部收縮。
不是上半身先往上帶，屁股才收縮！


建議在能夠完全集中臀部收酸前，先不要拿重量。
當然頂峰收縮不要忘了please

每一點都注意修正後，相信你會愛上這動作
以上thank me later 🥳

如果想跟妮塔學習更多訓練
趕緊私訊一對一課程嚕 *一對一只收少數名額

快@Tag 健身夥伴分享資訊
來留言跟我說你的感想！！
也可以在你做hyper extension訓練影片標記我！！

#TrainwithAnita
#ifbbpro #ifbbbikinipro #ifbbproleaque
#職業選手 #健美選手 #Posing指導
#PosingCoach #健美比賽 #比基尼
#女子形體 #女子健體 #動作指導
#健美 #比基尼動作 #比基尼選手
#bodybuilding #bikini #運動 #重訓

天氣開始涼涼了
就算是leg day也不會流那麼多汗了
難得出門運動
趕快瘋狂用器材

Leg day菜單分享
-Hack Squat
-Barbell Squat
-Leg Press
-Hip Abduction
-Back Extension
-Leg Raise

【台灣人物誌 054 生態工法基金會】
我們正在寫歷史

財團法人台灣生態工法發展基金會 副執行長 邱銘源

節氣大雪的那天早上，我還困在工作的泥沼，只能利用短短的一個小時，準備行李和攝影器材，行色匆匆的趕往機場，準備前往中國江西的鄱陽湖，和保護區管理單位、當地白鶴研究學者以及國際鶴類基金會(ICF)的專家，進行一場關於小白鶴未來的請益與對談。

這一年來，國內外的奔波，已經讓我已經養成備戰的狀態，總有一個背包，隨時準備出發遠行打仗，我們就像小白鶴的地球防衛隊。

我們搭著渡輪，穿著雨鞋腳踩著泥濘，走了十多公里的草澤與灘地，在一片迷霧與寒風中抵達鄱陽湖的保護區，江西省永修縣吳城鎮的荷溪村周邊，一個面積一萬倍於金山清水濕地的保護區，一個比台北市大十倍的候鳥王國，全世界百分之九十九點九的白鶴，都在這裡渡冬。

我帶了張尋鶴啟事給當地的管理單位，我想小白鶴的爸爸媽媽一定也在這裡，白鶴都是成鳥與幼鳥組成飛行單位，空中飛翔著總是三鳥成伍的戰鬥編隊，我拿著望遠鏡，竭盡眼力，搜尋少了一隻亞成鳥的家庭，期待能告訴他們，在台灣還有一個白鶴孤兒，離家六千里，但他在台灣過得很好，請大家放心。

今年的鄱陽湖雨水太多，造成白鶴渡冬的主食「苦草」淹在水面下，無法供白鶴食用，這群八十多隻的白鶴，只能辛苦的回到休耕的農地，一顆一顆的找尋掉落的稻穀，研究的學者告訴我們，因為這樣的氣候變遷，造成白鶴覓食的時間拉長，每天至少要花近十二個小時覓食，也因此特別怕人。

離我們最近的白鶴族群，距離也有三百公尺，這天，因為我們的出現，害他們不斷的起飛警戒，浪費更多的體力，拉長覓食的時間，讓我深感愧疚。也讓我更感同身受小白鶴在台灣的幸福，距離那麼的近，吃得那麼的好。

小白鶴抵台的週年，心裡頭有很多的感動，這一年來，雖然不斷和公部門對談與拉扯，但總算能感動少數有心的公務人員，一起擘劃願景，找出解決問題的方法，減少農民與地主的餘慮，向有俠義之風的中央社黃旭昇先生，在我們與公部門一路的折衝與困境中，總能貼心的適時出手，讓事情往對的方前進，雖然改變還是很慢，雖然政府對於執法的決心總讓人有更多的期待。

但很高興農業局的李玟局長，是一個有擔當願意做事的好長官，讓我們一路走來有最棒的支持。 過去我也在公職服務近二十年，心裡頭一直很清楚一個重要的價值，「懲惡揚善」才能帶領民心走向未來，對於基層公務人員，我總是不斷的鼓勵他們，如何從「屢戰屢敗」的消極心態，轉換成「屢敗屢戰」積極作為，因為，我們都在寫歷史，我們都在實踐「人在公門好修行」的傳統價值。

野生動物保育法實施這麼多年以來，我們還沒看到任何一宗，因為騷擾瀕危鳥類而執法確認的案例，只因為「騷擾」兩字，太主觀判定，缺乏更明確的法令條文定義，以致無法移送。導致惡人仍然橫行，而誣衊了大多數守法的拍鳥人。

有了判例，在第一線執法的同仁，才能更有尊嚴的執法。 公部門過去的無力感，讓我想起台灣的食安危機，所有問題的源頭，都因為公民的漠視，造成公部門的顢頇無能，所有的問題都因為，大家自掃門前雪，而終究受害的是我們自己。

於是傻瓜基金會不願當網路的酸民，我們站出來扛重擔，我們自己善盡公民的角色，讓一隻來自西伯利亞的孤兒，在台灣受到最好的照顧，因為一隻鳥，改變了一個老農，改變了一塊土地的未來，鼓勵了更多勇於任事的公務人員，這個美麗的故事，甚至登上了俄國西伯利亞時報的頭版，標題大字清楚的寫著「Thanks people of Taiwan」，感謝我們照顧來自他們故鄉的孤兒，這是多麼動人的一刻，民間的努力，讓台灣的愛心登上了國際新聞的頭版。

只要有心，只要老實的實踐，我們都在為台灣寫歷史，難道政府還要花大筆預算，買媒體公關行銷台灣嗎？

這一年來感謝很多貴人的幫忙，在小白鶴抵台週年的前夕，老天爺又派來一隻丹頂鶴，告訴我們功不唐捐，這一段走來的努力沒有白費，民心望治，最後一里路，就只差急待「打掉重練」的政府心態。

要感謝的人很多，實在無法逐一列名，更何況還有許多知名不具的俠客與女俠，但我要特別提出來的是，我人生的貴人「緯創人文基金會」的長期支持，在我們最關鍵的時刻，雪中送炭，給我們最溫暖的鼓勵，感謝林憲銘董事長，除了財務上的支持之外，更讓我們感動的是他們還派出一整團的「地球防衛隊」志工，無條件的付出，協助所有的農務；地方上，最讓我感動的則是金山區的李偉人區長和賴建興先生，區長到任之後，揚棄過去的官僚作風，用同理心幫民眾解決各種問題，劍及履及，讓我感受到他的誠意與熱誠。

建興兄則是地主黃老伯的公子，他看到傻瓜基金會的努力，也捐出自己的所得，出錢出力，有了在的年輕人的支持，讓我銘感五內，當然在週年的前夕，最辛苦的應該是守護員莊國樑先生，小白鶴白了，莊先生黑了，小白鶴胖了，莊先生瘦了，小白鶴樂得到處飛，莊先生就更苦了。

這一切的改變，讓我更清楚的體認，台灣要好，需要各位熱情的支持與鼓勵，問題的源頭，在於公民的力量的凝聚，讓我們一起寫下這歷史不朽的一頁，就從支持台灣的環境復興運動開始。

這本攝影集的出版，除了專業的飛羽攝影之外，我們更想留下來的是這一年多來，人的努力與走過的痕跡，這本書更是鳥人們與NGO團體合作的最佳典範，我們不再是過去對立的兩邊，只要有心，專業攝影者的資料，更是絕佳的研究紀錄，台灣很小，我非常期待大家捐棄成見，一起為這塊土地努力。

這本書的出版，不僅見證台灣人的愛心，更開創了鳥人間合作的新典範，只要有心，只要大家願意存異求同，一起攜手向前，在這裡我特別感謝所有願意無償提供精彩紀錄的鳥友們，我們正在寫歷史！

邱大俠於江西鄱陽湖保護區
2015.12.11 小白鶴抵台週年前夕

We are writing the history

Taiwan Ecological Engineering Development Foundation
Chiu, Ming-Yuan/Deputy CEO

The feast snow day of the morning on the lunar calendar, I was still trapped in mud during work. With only one hour time, I got to pack my baggage and photographic equipments. Rushing to the airport, I was ready to go to Poyang Lake in Jiangxi of China to meet the management team of protected area, local crane researchers, and specialists of International Crane Foundation (ICF) for a discussion of the future for a small crane. The past year, coming back and forth from Taiwan to overseas, I have been preparing myself in a standby position with a backpack always. We are just like the Earth Defense Force for the small crane and ready to go on a fight.
We took ferry and were wearing rubber boots in the mud to walk through marshes and beaches for more than ten kilometers. With cold and fog, we arrived in the protected area of Poyang Lake, Dutch Village of Yongxiu County in Jiangxi Province. This is the wetland protected area for cranes with the size about ten thousand times of Jinshan wetland and ten times bigger than Taipei City. 99.9% of the cranes in the world will be spending the winter here. I took a crane searching notice to the local management unit. I think this small crane’s parents should be in here. Cranes usually group themselves with grown birds and little birds as a flying unit in the sky. They are always composed by 3 birds into a flying formation. I took the binoculars and tried to look for the family missing a member. I wanted to tell them that their missing kid, six thousand miles away from home, is doing fine in Taiwan now and they don’t need to worry.
Too much rain in Poyang Lake this year caused their main food-Vallisneria natans to be covered by water that it’s not enough for the cranes. More than eighty cranes could just go back to the rest farms to look for falling rice. Research scholars told us that the climate change causes the extension for cranes to look for food. They have to spend at least 12 hours to find food everyday, therefore, they are afraid of people particularly. The nearest crane ethic group is about 300 meters away from us. Because of our presence, they have been alert and kept on taking off. Wasting more physical energy and lengthening foraging time due to our visit has made me feel guilty. It also made me feel the happiness of the small crane in Taiwan since its closer and it eats so well.
Upon the anniversary of the small crane’s arrival, I have so much sensation in my heart. For the past one year, despite of constant discussion and talk with public sector, we could be able to find the solution and map out the vision to reduce the doubts from farmers and landlords with some kind-hearted government servants. For example, chivalrous reporter, Mr. Xusheng Huang from CAN always extend his hands to move the things to the right direction while we were in the hardship. Although the change is very slow, and we have more expectation on the government’s determination of law enforcement, it’s so grateful that we get the best support along the way from a very responsible government official, Mr. Li Wen, the bureau chief of Agricultural Department of New Taipei City Government.
I have been working in the public sector for nearly two decades. I understand a very important value “Punish evil and propagate good” that would lead the people into the future. For those government servants on the basic level, I always encourage them to convert the negative attitude as “repeating defeats after each fight “ to “keep on fighting”. That’s because we are writing the history and in the practice of traditional value-Practice good in the public sector. Many years of implementation of Wildlife Conservation Law, there is no one law enforcement confirmed case seen caused by harassing endangered birds. “Harassment” is a subjective word that people can’t be sued due to lacking of clearer definition of the provisions of the Act. It also made the wicked rampant and slander most law-abiding bird photographers. Only with the real seen case, the first line of law enforcement officials can be more dignified to do their job.
The sense of powerless from the public sector over the past years reminds me of food security crisis in Taiwan. All the source of problems is from people’s indifference that causes the powerless of the government. Everyone is minding their own business, which makes everyone the victim eventually. Therefore, we the silly foundation does not want to be troll on the internet, instead, we stand out to carry the burden and fulfill the role as good citizen. We make the orphan from Siberia to be well taken care of in Taiwan. A bird has changed an old farmer and the future of a land, furthermore, it also encourages more government servants to be more bold. This beautiful story is even published in the front page of Russian Siberia Times. The title stated “Thanks people of Taiwan”. They appreciate us caring for orphans from their home. It’s such a touching moment. The effort from the private sector made Taiwan’s love to be published on the front page of international news.
If we truly want it to happen and practice in action, we are all writing the history. Does the government really need to spend large budget to pay for media to promote Taiwan? We thank very much for many people’s help for the past one year. On the eve of anniversary of the small crane’s arrival, there is another red-crowned crane came. It’s just like a sign delivered from God saying our effort is not in vain. Toward the last mile trip to the destination for making it happen, the only element we are waiting is the government’s mentality “Tear down and start again”. There are so many people we are so thankful for that can’t be listed one by one, and not to talk about some well-known chivalrous ladies and gentlemen. I want to mention especially the long term support from Wistron Foundation. We appreciate the chairman, Lin, Xian-Ming for his warm encouragement during our critical moment. They not only support us financially, but also send a group of volunteers “Earth Defense Force” to assist all the agricultural services unconditionally. Most impressive help I got locally is from the mayor of Jinshan District, Li Wei and Mr. Jianxing Lai. After the mayor’s arrival on his duty, he abandons the past bureaucracy and helps people to solve many issues with sympathy. I truly feel his sincerity and enthusiasm.
Jianxin is the son of the landlord, Mr. Huang. He has seen our effort and even donated his income. With the support from the young man, I feel so touched and grateful. Of course, Mr. Kuoliang Jhuang, the guardian has been through the most difficult time through the whole year. The crane gets more white and choppy, while Mr. Jhuang gets more black and thin. The crane flies all over happily, and Mr. Jhuang is even more bitter with it.
All the changes had made me realized that we need everyone’s passionate support and encouragement to make Taiwan better. The source of the problem lies in the power of united citizen. Let’s write this immortal history together and start from supporting environmental revival movement in Taiwan. The publication of this photographic collection is not only to provide professional photos, but also to leave the trace of people’s effort for this past year. This book also set up a great example for the cooperation between NGOs and bird shooting photographers. We are no more the opposing sides each other as in the past. For those professional photographers looking for detail resources, this is the best research record. Taiwan is a small place and I very much look forward to see everyone’s hardworking together for this piece of land. The book’s publication not only witnesses the love of Taiwanese people, but also creates a new model of cooperation of the bird world. In here, I especially want to thank the friends providing their precious collection for free. As long as everyone could join hands and move forward with same goal, we are writing the history!

2015.12.11 The eve of anniversary of the small crane’s arrival
Mr. Chiu, Protected Area of Poyang Lake in Jiangxi Province

今天的居家上身訓練分為三部分：
1.胸&三頭 chest and triceps 2. 背 &後三角 Back and rear delt 3.肩膀&上胸 shoulder and upper chest

(1) chest and triceps 胸 與 三頭(手臂後側)
Knee down Push up 跪姿伏地挺身 (針對胸大肌 三頭肌為輔)
Hand release push up 跪姿伏地挺身變化型
Diamond pushup 鑽石伏地挺身 (更針對三頭肌 與 胸肌內側)
Reverse plank dip 反向平板三頭撐體 (針對三頭肌與核心)
Reverse plank taps 反向平板碰腳 (針對三頭與核心軀幹穩定度)

(2) Back and rear delt 背部與後三角
Towel back extension 背部屈伸(針對闊背肌)
Alternative superman左右超人式 (針對單邊闊背肌)
Y rear delt liftY字後三角上提 鍛鍊後三角(肩膀後側)
組間休息30秒做2組 rest for 30 secs. Do 2 sets.

(3)shoulder and upper chest 肩膀與上胸 利用家中書本 (初學者一手各1-2本 進階者各2-3本)
Front raise hold 肩前舉停頓 (針對前三角)
Lateral raise hold 側平舉停頓 (針對中三角)
Squeeze press 胸內側夾舉 (針對前三角與胸大肌上緣)
All around world 肩環繞 (針對中三角與胸大肌上緣，建議降一本書的重量)
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*此影片無商業合作 Edited by Amanda Yeh
Bra Top by lululemon
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(ZEROX x Quarantine)

"TABATA"一首歌时间瘦身！

疫情隔离期间是否因为没得到健身房运动而开始变得怠惰，Zerox Tabata卷土重来陪伴你进行每个星期的训练，让大家拥有更好的抵抗力对抗疫情！

这次训练是臀腿训练，在运动前可以先做一些简单的热身以免受伤。

敬请期待我们接下来每个星期2和星期5为大家带来的运动！

Workout:
1)Squat
2)Step Back Lunges
3)Sumo Squat
4)Side to Side Squat
5)Curtsy to Squat
6)Good Morning
7)Hip Abduction and Extension(right)
8)Hip Abduction and Extension(left)

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基本上我的臀腿菜單都安排得很free style
但都依循著某種模組(供各位參考)
先喚醒臀肌暖身，接著做最累的複合式大重量動作，中間穿插單邊訓練和機械式訓練，有力氣的話，做個10-15分鐘的間歇或核心=完整的腿日菜單！希望今天的影片對妳有所幫助！
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暖身 glute activation 6選3個動作
螃蟹走 crab walk 搖擺腿leg swing 深蹲 banded squat 小幅度深蹲 squat pulses 深蹲跳squat jump 臀橋glute Bridge

大重量 compound movements 4選2or3
深蹲 back squat 硬舉deadlift 臀推hip thrust 腿推leg press

單邊 unilateral training 4選2
槓鈴跨步蹲lunges 保加利亞跨步蹲Bulgarian split squat 單腳臀橋single leg bridge 單腳硬舉single leg deadlift

器材 machine movements 4選2
後勾腿 hamstring curl 超人屈伸back extension Cable踢腿 cable kick 開腿機hip abductors

間歇/核心 hiit/ ab workout 10-15min
Total=約1-1.5小時
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