【家庭醫學】~ 靜態伸展/動態伸展 (Static and Dynamic Stretching)
最近的演講中,有人問到這個問題,而且發現與會者們都很有興趣;本來還以為很多人都知道了,現在拿出來分享一下。
先來簡單定義一下靜態和動態伸展吧:
※ 靜態伸展 (Static Stretching)
靜態伸展,應該是我最早接觸到的伸展,從小學體育課老師都這樣教 (你看看有多OLD SCHOOL了)。靜態伸展時,通過維持同樣姿勢一段時間 (約15-60秒不等,重覆數次),來放鬆一塊肌肉或一組肌肉 (及附近的軟組織,如肌腱、韌帶)。
研究中,主要的好處是可以提升活動範圍 (ROM, range of motion)
※ 動態伸展 (Dynamic Stretching)
動態伸展,顧名思義,就是用一組動作,去讓目標肌群活動,以提升局部的血液供給,刺激神經肌肉連結,而達到熱身的目的。
為什麼動態伸展會越來越紅呢?其實和一些研究結果有關:
一開始,1980 年代的研究發現,運動前的靜態伸展會降低肌肉力量。後來就很多相關的研究報告指出:會造成跑步時的短跑時間減少、籃球運動員跳躍高度降低、足球運動員敏捷性降低以及精英男女運動員的力量產生減少等方面。
但是,靜態伸展並不會有長期的危害,這些肌肉力量下降也只是暫時性的;所以,我覺得拿來當運動後的收操動作是沒什麼問題的。而且,研究也指出,活動前靜態伸展的每個動作控制在45秒以內,就可以大大減少負面影響。
當然,有人說靜態的不好,就會有學者開始研究動態伸展的好處了;研究中指出,可以有效提高活動範圍、最大肌肉力量、短跑和垂直跳躍表現。另外,也有提到可以避免運動傷害。
〖小結〗
我個人建議如果是要去跟人家輸贏的時候,運動前的熱身以動態伸展為主,如果安插靜態伸展的動作,也不要單一肌群超過45秒;運動後則兩者都可以做,甚至明顯的肌肉緊繃的區域,還可以用泡棉滾筒去加強放鬆的效果。
※ 參考文獻:
1. Power, Kevin, et al. "An acute bout of static stretching: effects on force and jumping performance." Medicine & Science in Sports & Exercise 36.8 (2004): 1389-1396.
https://doi.org/10.1249/01.mss.0000135775.51937.53
2. McMillian, Danny J., et al. "Dynamic vs. static-stretching warm up: the effect on power and agility performance." The Journal of Strength & Conditioning Research 20.3 (2006): 492-499.
https://doi.org/10.1519/18205.1
3. Behm, David G., and Anis Chaouachi. "A review of the acute effects of static and dynamic stretching on performance." European journal of applied physiology 111.11 (2011): 2633-2651.
https://doi.org/10.1007/s00421-011-1879-2
4. Simic, L., N. Sarabon, and Goran Markovic. "Does pre‐exercise static stretching inhibit maximal muscular performance? A meta‐analytical review." Scandinavian journal of medicine & science in sports 23.2 (2013): 131-148.
https://doi.org/10.1111/j.1600-0838.2012.01444.x
#靜態伸展 #動態伸展
#Static_Stretching #Dynamic_Stretching
同時也有49部Youtube影片,追蹤數超過45萬的網紅Brandon Li,也在其Youtube影片中提到,I love filming temples and other cultural sights, and now there are less crowds than ever. Watch me get some shots while I teach filmmaking tips! Lear...
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- 關於school of motion 在 家醫/職醫_陳崇賢醫師 Facebook 的最讚貼文
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school of motion 在 陳冠廷 Kuan-Ting Chen Facebook 的最讚貼文
台灣世代智庫 Taiwan NextGen Foundation很高興地宣布與約翰霍普金斯大學高等國際研究學院達成合作,並在研究實習的項目上獲得他們的資助。我們想在此特別感謝 該學院職涯發展經理 Michael Hoffman 先生的努力,他在建立雙方的合作關係上擔任了不可或缺的角色。
我們同時希望已於 6 月 28 日開始實習的 馮思思女士Grace Faerber ,今年在台北將會有個充實且豐富的暑期實習。
由於智庫現在仍採用在家工作的運作模式,因此她的實習目前是透過數位的方式展開。
獲得本實習職位的學人,能將所學貢獻於,並得以從本次專業經驗中學習。我們與世界各大機構建立的人際網路,必定是推動台灣更加永續、多元、包容的原動力!
We at Taiwan NextGen Foundation are excited to announce a Research Internship funded by and in partnership with Johns Hopkins University - School of Advanced International Studies (SAIS)! We’re particularly thankful for the efforts of Michael Hoffman, who was instrumental in setting this partnership in motion.
We also hope that it will be a fulfilling and intellectually productive summer in Taipei for Grace Faerber, who began her internship on June 28th digitally, as TNF is currently operating in a work-from-home modality.
This internship will give its awardees a valuable opportunity to both learn from and contribute to Taiwan NextGen Foundation in a professional capacity. The people-to-people ties we build with #global institutions are a core aspect of what will make Taiwan more #sustainable, #diverse, and #inclusive!
school of motion 在 寶總監的寶之國與他的狗王子 Empire of Director Bao & Niku & Baku Facebook 的最讚貼文
(如果不想看我打的英文可以直接拉到下面看我另外打的中文)
Hello my people from Bao country just wanna show u guys the animation for the motions test of the pets Niku and Baku, and the super fierce attack motion of the Director Bao character. hopefully the game can be released without a hitch next month.
if it has decent sales I’m gonna have a talk with the engineers and the animators to have them add a bunch of bs functions.
And if everything goes well I’m gonna add in the “A-pei character that everyone loves so much, and there’ll also be a giant-sized Tibetan Mastiff : king of fat u can have as a pet.
I’ll let everyone know when it’s released.
There were people that used to look down on me, thinking that I ain’t worth shit being only able to draw.
I’ve encountered a self-centered, conceited mofo before during work,She was all saying that she wanted to collab with me to make a game but all she really wanted to do was to use my rep to do her own thing.
That fucking asshole thought she was the shit and everyone should bow down to her ass. She has fucking broken English skills but she was all like “I’m the fucking greatest in the world.”
She used to talk about how her mom opened up an English cram school for her, some shits about her studying abroad in England for fucking 9 weeks and that she’s da shit for doing so, and also she kept bragging that even the CEO thinks her English is very good.
But guess what tho, her retarded ass can’t even speak or write in proper English. She fucking not only spoke with a retarded accent but her grammar is all over the place, but yet she had the balls to bitch and laugh at others when they make a mistake in English, saying shit like “Didn’t that guy study in England, how come his writings are crap?”
And she would even use onomatopoeia phrases like “ewww” or “eek” or “ouch” to prove that her English is “authentic.”
U know what tho, if ur English is that good there’s no fucking need for u to show off like this or use berate others.
One time, I had enough and wrote a long ass complaint to the boss(About work stuff), that made her shut up for good cause the fucking retard wasn’t able to understand a word of that letter.
That bitch thought she’s better than everyone else and she’s not shy to it.
What’s make matters worse is that she hates dogs cause she thinks dogs are filthy animals.
When my dog Baku passed away she made some nasty remarks that I’ll never forgot and forgive her.
Honest to God I’ve never seen this kind of worthless piece of scum in life, that fucktard is the really the worst kind of piece of crap that I’ve ever met in my life.
Oh yea that stupid-ass motherfucking retard even once said that she was gonna work in Europe, but it’s all bs cause she aint even passed the job interview.
My violin teacher knows this retard too. My violin teacher was like: “dang girl this is hands down the worst kind of bitch being on earth”
Sorry for typing all this shit, just couldn’t stop once I got started.
I hope everyone supports the game that is about to be released.
My colleagues in Europe and I are super thankful of u guys ahhh!
給大家看一下泥褲和巴褲動作測試的動畫
還有寶總監角色超猛的攻擊動作
希望能在下個月順利發行遊戲
如果賣得不錯我就要跟工程師和動畫師吵鬧
要他們加入一些北爛的功能
如果順利一定會加入大家喜歡的阿培當角色
還有阿培最愛的超巨大的獒犬帝肥(阿肥)當寵物
到時遊戲釋出了再跟大家說
曾經有些人一直看衰我看不起我
因為我不喜歡念書上課都在睡覺
我不是不會念書是我不想念而已
他們覺得我只會畫圖沒屁用以後會餓死
只有我阿嬤支持我常常跟一些牌友炫耀
說我孫子畫的好漂亮啊之類的
但大部分的人都覺得我以後會沒出息
我之前的工作遇過一個非常自以為是又自私又跩的同事
說很想要跟我一起做遊戲然後利率對半分
我那時就覺得這個人心機很重為何我要授權給妳
我知道她只是想要利用我的名氣有夠現實的
(還很跩說不做也沒差啊我不求妳我有收集其他作家的資料等等)
那個混蛋覺得自己很唱秋
其他人都是白癡都很笨她很看不起別人
她曾經跟我說現在的人基因越來越差所以智商都很低
每天上班一副我超屌不屑跟大家講話的樣子
那傢伙英文明明很爛還在那邊很囂張
說什麼她媽以前為了她還開英文補習班
說她去英國遊學九個禮拜很屌
說老闆覺得她英文很好(老闆是加拿大華人)
幹放屁 講話文法錯一大堆王八蛋
她還會嘲笑其他人英文很差很爛
說英文差的人沒資格升上更高的職位
說那個誰誰誰知道不是去英國唸書
怎麼打出這種爛英文啊之類的
那傢伙還會故意學外國人的噁或其他語助詞(例如好痛之類)
假裝自己是純正的在海外生活的華人
我覺得英文這種東西夠用就好
如果你的英文真的很強很屌
你他媽的就沒有必要像這樣炫耀或斥責別人
有一次我因為在工作上的事情很煩(上面的人一直塞東西給我)
我給我們CEO寫了一長篇全英文訊息抱怨和建議(關於工作)
然後我傳給她看她就閉嘴了(我很確定她沒看或是她用GOOGLE翻譯)
幹因為她根本看不懂全部的文章王八蛋
那人也看不起別人覺得自己很屌
一點都不會覺得不好意思
最糟糕的是她超討厭狗
她覺得狗很噁心很骯髒
她說她這輩子最討厭狗
在我的狗巴褲過世時她還對我說了超狠毒的話
我永遠不會忘記也永遠不會原諒她
老實說我一輩子沒看過這種爛貨
真的是我遇過人品最差最自私的垃圾
喔幹那傢伙曾經說要去歐洲工作等等
在那邊唱秋結果面試根本沒過
我小提琴老師也知道這個王八蛋
她說天啊這是世界上最爛的人類
真對不起打了這麼多狗屁
真是一打就停不下來真的很氣
希望大家支持我們即將上市的遊戲
我和我的歐洲同事們都超感謝你們
school of motion 在 Brandon Li Youtube 的最佳貼文
I love filming temples and other cultural sights, and now there are less crowds than ever. Watch me get some shots while I teach filmmaking tips!
Learn more at my film school: https://myfilm.school/filming-temples
Filmmaking for Photographers: https://filmmakingforphotographers.com/
My Gimbal Masterclass: https://gimbalmasterclass.com/brandon/
GOT A QUESTION FOR ME? CHECK MY HUGE LIST OF FILMMAKING Q&A https://learn.unscripted.com/faq/
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school of motion 在 Thanasut Youtube 的最讚貼文
รูป 3 มิติ Magic Eye Photo #shorts
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school of motion 在 Brandon Li Youtube 的最佳貼文
Only have one light? No Problem! Here's an in-depth tutorial on how to digitally multiply that light to fill a wide shot. Join my film school (& download my raw footage): https://myfilm.school/multiply-lights. For existing students: footage will be available in the Editing Bootcamp Course.
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Godox LC500R RGB Light Wand: https://geni.us/godox-lc500r
Syrp Genie II: https://geni.us/syrp-genieii-3axi
Magic Carpet Carbon Fibre slider: https://geni.us/syrp-magic-carpet
My Gimbal: https://bdn.li/my-gimbal
My Gimbal Masterclass: https://gimbalmasterclass.com/brandon/
GOT A QUESTION FOR ME? CHECK MY HUGE LIST OF FILMMAKING Q&A! https://learn.unscripted.com/faq/
MY OTHER GEAR: https://learn.unscripted.com/gear/
Music by Audiosocket! Join here: https://audiosocket.com/?fpr=brandonli
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I am a participant in the Amazon Services LLC Associates Program and B&H Photo Video Affiliate program, affiliate advertising programs designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com and bhphotovideo.com. Additionally, I participate in other affiliate programs, and sometimes get a commission through purchases made through my links.
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