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「那個二頭彎舉比較能增加二頭肌？」
正確解答是…
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A選項，手肘處於伸展的位子
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這篇今年九月剛剛發表的日本研究
使用20個年輕人隨機分成兩組
一週訓練三次 每次10下 3組漸進式超負荷的二頭肌訓練
1️⃣一組的訓練方法是讓手肘處於伸展的位子，只做0-50度的二頭彎舉
2️⃣另一組的訓練方法讓手肘處於屈曲的位子，只做80-130度的二頭彎舉
在5週之後結果發現
同樣從事50度的二頭彎舉
處於二頭肌肉較為伸展的位子
能夠顯著的比起屈曲的位子增加將近三倍的肌肉厚度
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在解釋上除了肌肉被伸展更長
可能因為張力更大刺激更多肌肉外
也有啞鈴因從事角度導致不同力矩的可能
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在實際應用訓練上建議
⚠️盡可能要拉長訓練的活動範圍（ROM, Range of motion）以盡可能達到最佳刺激
因此在可以控制的活動範圍
關節活動度越良好
可能可以從事的範圍也就越大
可以更全面的引起更強大的機械張力刺激肌肉
#奇德講健身 #二頭彎舉 #健身 #二頭肌 #二頭肌炸裂
https://youtu.be/-QtPZVF5xNk
[ 𝐔𝐧𝐝𝐞𝐫 𝐀𝐫𝐦𝐨𝐮𝐫 𝐗 𝐙𝐚𝐥𝐨𝐫𝐚 ]
I have been practicing yoga 🧘🏻♀️ for a few years now and getting the right sports bras and leggings helps to improve my performance. I love how Under Armour latest's collection -𝙐𝙎 𝙍𝙐𝙎𝙃 has been so supportive towards Women's Athletes! 😊
The mineral infused fabric of my #UARush workout gear recycles the body's energy during performance to boost strength and endurance.👊🏻 It increases blood circulation by re-emitting the energy back to my body throughout my workout. With Its streamline cut with 4 ways stretch and ultra-soft fabrics, it also supports my movement and provides me with a full range of motion. It dries much faster and makes me feel cooler after exercising.🤸🏻♀️🏃🏻♀️
Featuring :
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✨ 𝐌𝐞𝐫𝐢𝐝𝐢𝐚𝐧 𝐋𝐞𝐠𝐠𝐢𝐧𝐠𝐬 (SOFT YOU CAN SWEAT IN)💦
Thank you 🙏🏻 Under Armour South East Asia] UA Rush for accompanying me in achieving my daily workout routines goals! 💪🏻
Under Armour South East Asia]
@zaloramy
Last Day, Day 8 :
My all time favorite, to go pose everyday, anytime - Recline Figure of 4.
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Stretching your piriformis muscles can reduce sciatica and lower back pain.
Helps to reduces tightness in the back of the legs, glutes, hamstrings and calf muscles.
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I would like to express my gratitude to all 4 lovely yogis @albafityoga @andreasais @anvicah @mayra.surya for sharing your inspiration and variations, keeping my feed fresh.
Thank you @aloyoga @alomoves for hosting the #AloBoutHappyHip challenge.
Looking forward to other future challenge.
Wishing all a wonderful Sunday! Namaste, Grace
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Posted @withregram • @mayra.surya #AloBoutHappyHip
📆 September 5 to 12, 2021
Hip openers are popular for a reason: they improve your overall flexibility, core strength, and range of movement.
For people who sit a long time at work, the hip flexors and rotators become tight, and the gluteal muscles become weak.
Tight hips express themselves in the form of lower back pain and muscle stiffness.
By loosening tight hips, you improve your range of motion and circulation, alleviate back pain & injury prevention.
Join this yoga challenge, where we'll share tips and variations for a happy, flexible and healthy hip.
There is also a prize! 😉
How to Participate:
1. Follow all hosts and sponsors
2. Repost the flyer to your page and tag a few friends
3. Look to the hosts’ pages for daily pose inspiration
4. Post daily using #AloBoutHappyHip and don’t forget to tag your hosts and sponsor in the caption
5. Have fun and make sure your profile is set to public so we can see your posts in the gallery!
Pose Line-Up:
1) Anjaneyasana - Low Lunge
2) Utthan Pristhasana - Lizard Pose
3) Eka Pada Rajakapotasana - Pigeon Pose
4) Malasana - Garland Pose
5) Upavistha Konasana - Seated Side Split
6) Gomukhasana - Cow Face Pose
7) Supta Baddha Konasana - Reclined Bound Angle Pose
8) Yogui's choice ✅
Hosts:
@albafityoga @andreasais @anvicah @mayra.surya 🙋♀️
Sponsors:
@aloyoga @alomoves
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#gracestralaguide
This 15 Minute Booty workout designed for beginners. All you need is a light to medium weight of booty band aka resistance band(i suggest you dont go too heavy so you are able to do the full range motion not just half way)
Heres 4 exercises
1. Steps and Burpee x10
2. Fire Hydrant x15
3. Knee bend 90 degree lift up x15
4. Straight leg lift up
Saria Chen is a fitness and lifestyle channel, focused on toning your body with quick, easy and fun at home workouts. Follow along as I upload new workouts every week, focusing on butt workouts, at home workouts, easy workouts, arm workouts, core workouts, toning workouts and leg workouts. Have a specific area you want to focus on, let me know and I will make a video for it.
這次的運動是給初級運動的朋友們。你只需要15分鐘一條彈力帶（我建議你使用輕到中強度的彈力帶不要用太重的，這樣你才可以完整的延伸而不會只做到一半）。
總共四個動作
1. 螃蟹走路加波比10次
2. 消防栓式15下
3. 膝蓋彎90度往上抬15下
4. 腿伸直往上抬15下
折手指是許多人會有的習慣，會習慣折手指不外乎就是因為折完之後，我們可以感覺到關節有立即的放鬆感，活動度也會有立即性的增加。但大家應該都曾聽過折手指可能會傷我們的關節，會讓手變粗，事實真是如此嗎？另外究竟是甚麼機制讓我們的關節可以產生出這樣清脆的聲響呢？
Cracking knuckles is a common habit owing to immediate releasing feeling and increased joint range of motion. However, most people probably have heard we could hurt our joints, making them thicker by cracking our knuckles; is that true? Also, what is the underlying mechanism of these cracking sound? Let us find out more in this video.
Facebook粉絲團： https://www.facebook.com/HunterPTworkout/
Instagram： https://www.instagram.com/hunterptworkout/
#折手指 #關節聲響 #氣泡 #關節炎 #關節變形 #物理治療 #crackingknuckle #bubbles #arthiritis #jointdeformation #physiotherapy #hunterptworkout
Subscribe to my channel : http://youtube.com/linoralow
A good warm up is key to preventing injury and getting your body ready for the movements you are going to put it through for any training session be it a sport or time at the gym or even a park run.
Here I share with you 9 Dynamic Warm up Exercises that I use on myself and also on my clients. Hope you found these helpful and do let me know if you have dynamic warmups that i should try too :)
Do each of these moves either at 10-12 reps or you can go base on time 30s for 3 sets.
I also wanna say shout out to my buddy @Adam Lobo for giving me this idea when we finally got a workout in together :) Do check out his channel for tech reviews
You can find me here
Website: http://www.linoralow.com
Facebook:http://facebook.com/linoralow
Instagram: http://instagram.com/linoralow
Twitter: @http://twitter.com/linoralow
Tiktok: linoralow
Range of Motion, Riverside, California. 150277 likes · 4795 talking about this · 179 were here. Stop the repeated visits to the chiropractor and... ... <看更多>
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