【運動要熱身】熱身時間因人而異
⭐夏天熱身時間可以短一點
⭐亦要視乎進行哪類運動而定
#星期一踢走BlueMonday
運動前熱身重點
不正確的運動方式容易造成運動創傷,熱身運動就是最常被忽略的一環;熱身能提升體溫、增加肌肉彈性及神經靈敏度,更可增加肌腱及靭帶的延展性,減少拉傷肌肉的可能。
何謂足夠的熱身運動?要視乎年紀、體質、天氣、運動強度而定,進行帶氧運動例如慢跑,需要的熱身時間相對短;如進行短期爆發且高強度的無氧運動,例如100米賽跑、籃球、欖球等,需要的熱身時間相對長,目的是令體溫上升、心跳頻率增加,達到輕微出汗的程度,令身體能盡快適應運動強度。然而熱身時間並非越長越好,如過度的話會造成體力下降或疲勞,影響運動效果。
簡易熱身運動推介:
👩🏻 頭頸
右手放在頭部左側,把頭輕輕往右面壓,讓右耳拉近肩膊,維持動作約15秒,換左手重覆動作。
💪🏻 上肢
舉高右手,屈曲並以指尖點着背部,左手將右手踭向左拉,令右肩有拉緊感覺,維持動作約15秒,左手重覆動作。
🦵🏻 下肢
動作一:前後腳站立,腳尖向前,腳跟著地,前腳屈曲,後腳拉直,上身保持垂直重心向下壓,令後腳小腿肌肉有拉扯感覺,維持動作約15秒,換另一隻腳重覆動作。
動作二:右腳向後屈起,以右手從後握着右腳腳掌,用點力向上拉,大腿保持伸直讓肌肉有拉扯感覺,可找扶手協助平衡,維持動作約15秒,左腳重覆動作。
留言或按讚👍🏻支持一下我們吧!❤️ 歡迎 Follow 我們獲得更多養生資訊。
Warm-up before exercising
Improper exercise forms and motions can cause injuries, and more often than not, it is due to the lack of warm-ups. Warming up can increase the body temperature, improve the elasticity of muscles and the sensitivity of nerve receptors, hence, reducing chances of injuries.
So, how long should a warm-up last? It depends on the individual’s age, body constitution, the weather, and the intensity of the sport. Aerobic exercises such as slow jog would require a shorter warm-up time.
On the other hand, anaerobic exercises that are of short length with high intensity such as 100m dash, basketball, and rugby warrants a longer warm-up. This is to increase the body temperature and heart rate and to help the body to sweat a little, so the body can get accustomed to the intensity more effectively.
Yet, it does not mean the more time you spend on warm-up, the better it is, because excessive warming up can reduce the stamina and cause exhaustion even before the actual sport takes place.
Some simple warm-ups:
💪🏻 Head and Neck
Place your right hand on the left side of your head and gently push your head towards the right side until the right ear is close to the shoulder. Keep the position for 15 seconds. Repeat with left hand on right side of head.
💪🏻Upper limbs
Raise your right hand and bend it downwards with finger tips touching your back. Use your left hand to pull your right elbow towards the left until you feel tightness on the right shoulder. Keep the position for 15 seconds. Repeat with left hand.
🦵🏻 Lower limbs
Action 1: Stand with one leg in front of the other, point the feet to the front, and make sure the ankles are on the ground. Bend the front leg and straighten the other. Keep the body straight and lower the center of gravity, so you can feel tension on the calves. Maintain the same position for 15 seconds and repeat the same process for the other feet.
Action 2: Bend the right leg backward and hold the feet with the right hand. Pull the leg upward as much as possible, but keep the thigh straight and make sure there is tension in the muscles. Use a handrail to stabilize the body, if necessary. Maintain the same position for 15 seconds and repeat the same process for the other feet.
Comment below or like 👍🏻 this post to support us. ❤️ Follow us for more healthy living tips.
#男 #女 #我狀態OK
同時也有31部Youtube影片,追蹤數超過15萬的網紅Gina music,也在其Youtube影片中提到,Don't forget to turn on the bell icon for future uploads 🔔✔️ 西洋音樂愛好者✨這裡不會有冗長的介紹文卻是個讓你挖歌的好地方😎 追蹤Gina music社群挖掘更多音樂🌹 facebook👉 https://www.facebook.com...
long dash 在 Facebook 的最讚貼文
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long dash 在 Facebook 的精選貼文
美國🇺🇸洛杉磯Amazon Fresh消費初體驗
一直以來都有看到Amazon Fresh的廣告
也很期待他們的高科技無人商品
最近店面在洛杉磯開了🤩
立刻來試試無人商店消費
可能因為剛開始營運
店門口還是有員工協助顧客消費
員工告知我需要先掃描推車螢幕上的QR Code登入我的Amazon
接著將要買的東西放入推車
推車上的螢幕就會自動掃描加入我購買的商品
只要將商品從推車中取出
推車螢幕也會自動把商品remove
可以說非常的高科技
只可惜我在使用時感覺推車的偵測不夠靈敏
有時候還會掃描錯誤
以後技術繼續改良說不定能解決這個問題
最後要結帳的話只需要把推車推到Dash Cart Lane
推車上的螢幕就會顯示結帳完成
在Amazon Fresh買過的東西也會顯示在Amazon account的order history裡面
整體來說我覺得很方便
省去排隊結帳的時間😎😎
目前在洛杉磯已經有好幾家Amazon Fresh
✅Whittier: 15225 Whittier Blvd, Whittier, CA 90603
✅ Fullerton: 1100 S Harbor Blvd, Fullerton, CA 92832
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✅Long Beach: 6235 E Spring St, Long Beach, CA 90808
✅Los Angeles: 6245 CA-27, Los Angeles, CA 91367
✅Los Angeles: 6855 S La Cienega Blvd, Los Angeles, CA 90045
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✅Northridge: 19340 Rinaldi St, Northridge, CA 91326
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long dash 在 Gina music Youtube 的最佳解答
Don't forget to turn on the bell icon for future uploads 🔔✔️
西洋音樂愛好者✨這裡不會有冗長的介紹文卻是個讓你挖歌的好地方😎
追蹤Gina music社群挖掘更多音樂🌹
facebook👉 https://www.facebook.com/Ginamusicland
instagram👉https://www.instagram.com/ginamusic_yujia/
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想讓更多人認識你的聲音嗎?歡迎投稿😎
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please contact👉 https://www.facebook.com/Ginamusicland
____________________________________________________
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---------------------------------------------------------------------------
Lyrics:
I spent way too long on the interstate
在公路上迷失了太久
Put a couple hundred miles on it yesterday
昨天好像跑了幾百英里
Only so many songs that I can sing yeah
陪伴我的只有我會唱的歌曲
By myself
獨自一人
Started daydreamin just to get away
開始做白日夢只是為了逃避現實
But I almost crashed the car so I hit the brakes
在車要被撞壞前勉強踩了刹車
Only so much distance that I can take yeah
我只能到這裡了嗎
By myself
就我一個人
Cause I’m feelin strange it makes my head hurt
百感交集 頭痛難忍
Wish you were here to make it better
倘若你在身邊 這一切不會發生
It’s not the same when you’re away from me
但你早已離我而去
Wishin I could be in the carpool lane
多希望我在車道上行駛
Got you right there sittin next to me
而你坐在我的身邊
We’d be passin everybody
我們風光地超越所有車輛
Goin a hundred and ten down the highway
沿著高速公路走了一百一十公里
Wishin I could be in the carpool lane
多希望我能和你再相見
Feet up on the dash sittin next to me
你像以前一樣把腳靠在儀錶板上
But you’re not here no one to hold me
但昔人已去 再也沒有擁抱我的人
It takes two wish it was me and you in the
多希望現在是你和我兩個人
Carpool lane, yeah
行駛車道上
Carpool lane, oh yeah
一邊飆車
Carpool lane
一邊享受我們的甜蜜
It takes two wish it was me and you
多希望能回到那段美好的時光
I see the sun’s goin down tryna get away
夕陽西下
And I can’t see straight through the pourin rain
大雨傾盆 蒙蔽了我的雙眼
Still, so many things that I need to say
我還有好多想和你說的事情
Need to say need to say yeah
需要說出口
Have I been drivin in the wrong direction
難道我從一開始就走錯了路嗎
I’ve been so caught up think I missed my exit
沉溺其中 無法自拔
It would’ve taken me right to you
此刻我們本該在一起的
Right to you you you
你本該在我身邊的
Cause I’m feelin strange it makes my head hurt
百感交集 頭痛難忍
Wish you were here to make it better
倘若你在身邊 這一切不會發生
It’s not the same when you’re away from me
但你早已離我而去
Oh no no
我好後悔
Wishin I could be in the carpool lane
多希望我在行駛車道上
Got you right there sittin next to me
而你坐在我的身邊
We’d be passin everybody
我們風光地超越所有車輛
Goin a hundred and ten down the highway
沿著高速公路走了一百一十公里
Wishin I could be in the carpool lane
多希望我能和你再相見
Feet up on the dash sittin next to me
你像以前一樣把腳靠在儀錶板上
But you’re not here no one to hold me
但昔人已去 再也沒有擁抱我的人
It takes two wish it was me and you in the
多希望現在是你和我兩人
Carpool lane, yeah
行駛車道上
Carpool lane, oh yeah
一邊飆車
Carpool lane
一邊享受我們的甜蜜
It takes two wish it was me and you
多希望能回到那段美好的時光
(Carpool lane)
好想和你一起
But you’re not here no one to hold me
但一切都結束了
It takes two wish it was me and you in the
多希望現在是你和我兩人 行駛在車道上啊
歌詞翻譯 : 馬龍
#ZacharyKnowles #Carpool #Lyrics #西洋歌曲推薦
![post-title](https://i.ytimg.com/vi/NGAYCIMU0BE/hqdefault.jpg)
long dash 在 LiCaSta放送局 Youtube 的最讚貼文
『FALLGUYS』
れんれんのツイッター
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【VTuber】テレキャスタービーボーイ(long ver.) /れんれん【歌ってみた】4K
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【ウルトラマンゼット第9話の怪獣】「ウルトラ警備隊西へ」キングジョーを食い止めろ!【Ultraman Fighting Evolution 3】PS2 -Unofficial-
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最新ベイブレードをラジコンにしたら最高におもしろい!【beyblade burst evolutionRC】4K
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[今後の予定]
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#VTuber #バーチャルYouTuber #きれい #PCゲー #ゲーム実況 #ゲーム実況者 #新作 #話題 #ノスタルジック #泣き猫 #泣きたい私は猫をかぶる #音ゲー #Muse #Dash #マウス #ダッシュ #Apex #エーペックス #エペ
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long dash 在 Ray Shen Youtube 的最佳貼文
I know it's been a while, sorry for the long waiting, I was very busy because our new lebel Formosa Life, and there's so many things i can't wait to show you. awesome music too.
-------
Ray's Music World Episode 162 (#RMW162) – Ray Shen
✅ Subscribe to my channel now! → https://www.youtube.com/c/RayShen0429
⭐️ Join me on Facebook → https://www.facebook.com/djRayShen/
🎧 Listen on mixcloud ▶ https://www.mixcloud.com/ray-shen/rays-music-world-episode-162-rmw162-ray-shen/
Tracklist
001 - 4Rule x TNY & LUQ x Tom Booth - Do It (00:00)
002 - Black Caviar - Do You Like It When I'm Freaky (04:21)
003 - Alok & Hugel feat. Amber van Day - I Don't Wanna Talk (Future Class Remix) (07:46)
004 - Tiësto & Becky Hill - Nothing Really Matters (Codeko Remix) (11:20)
005 - Fatum & Jaren - Wait For The World (14:30)
006 - Porter Robinson - Get Your Wish (Julian Calor Flip) (17:40)
007 - Morgan Page & VIVID feat. Alle & Damon Sharpe - Fire & Gold (21:12)
008 - Disco Fries feat. Badjack & Dan - Moonlight (24:07)
009 - Tiësto feat. StarGate & Aloe Blacc - Carry You Home (Tiësto's Big Room Mix) (27:32)
010 - Dash Berlin & Jay Cosmic feat. Collin McLoughlin - Here Tonight (30:55)
011 - *Classic Of The Week* Starkillers & Alex Kenji feat. Nadia Ali - Pressure (Alesso Remix) (35:28)
012 - Andrew Rayel & Max Vangeli feat. Kye Sones - Heavy Love (39:53)
013 - Shaun Frank & KSHMR feat. Delaney Jane - Heaven (KSHMR Remix) (44:45)
014 - Gorgon City & MK - There For You (Arty Remix) (47:57)
015 - Tiësto & Hardwell feat. Matthew Koma - Written In Reverse (51:05)
016 - Wyland - Nowhere Now (Squired Remix) (55:27)
▼ Follow Ray Shen:
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#RMW162
![post-title](https://i.ytimg.com/vi/eoBt1FnulRA/hqdefault.jpg)