關於 leg workout ideas ，我們在網路上蒐集到這些相關的討論、資訊與評價

You can do this 15 minute leg, butt, and thigh workout with or without dumbbells 💪 As always, head over to chloeting.com for more workouts and healthy recipe ideas!

Work your lower body with this 15 minute challenge! 💪 Be sure to visit chloeting.com for more workouts and healthy recipe ideas

👨‍🏫親編講義👨‍🏫

E-Sports Embraces Traditional Training Methods: Less Pizza, More Yoga

The squats ( ) and leg lifts were harder than they looked, and after a few sets, Alfonso Aguirre Rodriguez placed his hands on his knees and attempted to compose ( ) himself.

In November, Aguirre, a 24-year-old professional video game player from Spain, joined the five-man roster ( ) of Origen, a League of Legends team that competes in the game’s top European league. The players — all signed in late fall — were told at the time that the team might be run a bit differently from what they were accustomed to ( ).

Now here they were, five young men who make their living sitting almost completely still in front of desktop computers, sweating through an hourlong workout in a cramped ( ) gym.

“I think I’m going to puke ( ) my oatmeal ( ),” said Aguirre, who is known in the gaming community as Mithy. “I’m dying.”

Some years ago, traditional sports leagues were revolutionized ( ) by young analysts wielding ( ) computers. The way things had always been done, it turned out, was not always the best way to do things. Now echoes of that transformation have arrived in the growing world of professional e-sports, where gamers are being shepherded ( ) toward a new frontier, oddly ( ), by the old, corporeal ( ) wisdom of traditional sports.

The debate about whether competitive gamers can be considered athletes ( ) may never end. In the meantime, though, gamers are increasingly acting like them.

Origen is one of two teams owned by Rfrsh Entertainment, an e-sports company based in Copenhagen. Two years ago, the organization hired Kasper Hvidt, a former captain of Denmark’s national handball team, to be its sporting director. Hvidt, 43, had no previous exposure ( ) to gaming. But that was the point.

E-sports in recent years have crept ( ) into the mainstream ( ), attracting new fans, new sponsors and new investment. The top professionals now make six-figure salaries and earn even more with endorsements ( ) and prize money. And yet, Hvidt observed, their approach ( ) to performance remained amateurish ( ).

Eating right, sleeping right, exercising, cleaning up for sponsors — these ideas have undergirded ( ) traditional sports for generations. In e-sports, they are regarded as almost radical ( ).

“They don’t look at themselves as physical human beings,” said Hvidt, who won the European handball championship with Denmark in 2008.

“It’s common sense, in a way. But with them, it was not.”

電競選手接受傳統運動團隊訓練

深蹲和抬腿動作比看起來要困難，做了幾組後，Alfonso Aguirre Rodriguez把手放在膝蓋上，試著讓自己放鬆。

24歲的Aguirre是西班牙的電子競技（電競）職業選手，去年11月加入五人組成的奧里根戰隊，這是一支在電玩「英雄聯盟」歐洲頂尖聯盟中競賽的隊伍。該隊選手－全於去年秋季末尾簽約加入－當時即被告知，這支隊伍的運作方式也許會和他們習慣的有些不同。

現在，眼前就是這麼五個靠著坐在桌上電腦前幾乎全不移動來維生的年輕男子，他們正在一間狹窄的健身房裡汗流浹背地鍛鍊一小時。

「我覺得我快把燕麥片吐出來了。」Aguirre說，他在電玩社群中被喚作米西。「我快死了。」

數年前，傳統運動聯盟被使用電腦的年輕分析家給顛覆了。事實證明，人們一向用來做事情的方法，並非永遠是最好的方法。現在這項轉變的迴響已觸及成長中的職競世界，說也奇怪，選手們竟被傳統運動的古老、肉體智慧引向新的領域。

關於電競選手能否被視為運動員的爭論，恐怕永遠不會停止。而於此同時，玩家的作為卻越來越像運動員了。

Origen是以哥本哈根為據點的電競公司「更新娛樂」旗下兩支隊伍之一，兩年前，這家公司雇用丹麥手球國家隊前隊長Kasper Hvidt為運動總監。43歲的Hvidt以前不曾接觸過電玩，但這正是重點。

近年電競已打入主流，吸引新粉絲、新贊助商和新投資。頂尖職業選手現在可賺進六位數薪水，而且靠代言和競賽獎金還能賺更多。不過Hvidt說，選手優化表現的方法仍然很不專業。

吃得對、睡得好、做運動、為贊助商打理好門面－這些想法數個世代以來支撐著傳統運動。但在電競界，卻被視為近乎激進。

「他們並未視自己為活生生的人類。」2008年帶領丹麥隊贏得歐洲手球錦標賽冠軍的Hvidt說。

「這多少可算是常識了，對他們來說卻並非如此。」

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#高中英文 #成人英文
#多益家教班 #商用英文
#國立大學外國語文學系講師

Meal prep recipe:
https://www.youtube.com/watch?v=PXKgkthR3nM&t=2s

Found some articles with more info for you guys:

Rough estimate for maintenance calories:
https://www.bodybuilding.com/fun/macronutcal.htm

Rough estimate for protein intake:
https://www.bodybuilding.com/fun/calpro.htm

Rough guide on bulking:
https://www.maxinutrition.com/sports/bodybuilding/What-is-Bulking/

Carbs - insulin - fatloss
https://upfitness.com/en/article_posts/food-nutrition/diet/insulin-carbs-body-fat-connection


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Example Workout:

LISS Cardio:
30-45 mins inclined walk
incline: 11%
speed: 5.6kph
Don't hold onto the handle!


Mostly performed as a pair (like supersets)

3 x 20 reps
- 20 kg conventional deadlift
- 3 kg deadball slam

3 x 20 reps
- burpees
- 12 kg bent over row

3 x 20
- 8kg sumo squat
- push up

3 x 20
- 8 kg single leg glute bridge (20 per side)
- 2kg delt flys

3 x 20
- push ups
- 20kg straight leg deadlift

Ski Erg:
3 rounds of 2mins

abs
3 x 20 reps
- reverse crunch leg raise
- crunches
- jackknives
- 3 x 1.5mins front plank
- 3 x 1 min side plank per side

Enjoy!!

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My transformation video - How I Lost 46 Pounds:
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?? FOLLOW ME

➤ BLOG: https://gogreengolean.wordpress.com/
➤ INSTAGRAM: GoGreenGoLean
➤ E-MAIL: st00227@gmail.com

SUPER FUN 10-min Full Body Fat Burn Dancing to K-POP! Mic Drop by BTS, Boombayah by Blackpink, Bang Bang Bang by Big Bang

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Hey guys!

Back with a weekday vlog as the beloved parents are coming andddd a lot of you do ask about my usual routine when I gym in the morning myself over the usual 'F45' sessions, so here it is!!

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Gym Routine
1. Interval sprints
Run - 1 min (my speed - 11.2kph)
Sprint - 1 min (my speed - 15kph)
REPEAT 10 TIMES (about 20 mins in total)

2. Triceps/Core circuit
- 10 Tricep cable extensions
- 10 Tricep dips on bench
- 10 (on each side) cable wood chopper
REPEAT 3 TIMES

3. Mini circuit 3
- 10 box jumps
- 10 weighted squat and press
- 10 rear lunge back (each leg)
- 10 Squat and knee to elbow side crunch (10 each side)
- 10 squat+ knee to opposite elbow oblique twist (10 each side)
- 10 single leg glute bridge (each leg)
- 15 single leg jack knife (each side)
- 30 bicycle crunch (15 each side)
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- make 3minutes to win 240HKD store credit and be entered for grand finals of prizes up to 2000HKD store credit!

2XU Flagship Store, 77 Leighton Road, Causeway Bay
Friday 17th November from 12pm – 8pm
Saturday 18th November from 12pm - 4pm
Grand Final: Sunday 19th November from 4pm - 6pm

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Eye cream
Mr Sebagh
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Mention "Susana Tsang" or "Gogreengolean" at any skin laundry HK store
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- Body Analyzer Weighing Scale
60% off discount code: http://vpwow.com/gogreengolean

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My transformation video - How I Lost 46 Pounds:

https://www.youtube.com/watch?v=Wrw5LjQZzlM&t=10s


Gogreengolean ?

?? FOLLOW ME

➤ BLOG: https://gogreengolean.wordpress.com/
➤ INSTAGRAM: https://www.instagram.com/gogreengolean/?hl=en
➤ E-MAIL: st00227@gmail.com