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🦁️Lion on left calf🦁️左小腿上的獅子.
感謝客人把第一個刺青交給了我✨
Tattoo by @shayne_tattoo
Done at @moshpit_tattoo
#traditionalwork #tradwork #traditionalart #tradworkers #americantraditional #oldschooltattoo #oldschooltattoo #liontattoo #lion #tattooflash #美式刺青 #美式獅子刺青 #美式傳統 #高雄刺青
Strong First 每當有新的文章，都會寄信件通知我們這些會員，這真的很貼心
最近一篇最新的文章“More Mass with Minimal Gear”是談到，因為疫情美國封城的關係，大部分的人只能用自身體重，加上HIIT來訓練自己，可以想到的動作不外乎就是雙槓撐體、伏地挺身和引體向上來訓練肌肥大
文章中他們解釋了何謂肌肥大、訓練建議以及如何觸發肌肥大，最後用訓練計畫做結尾，以下是我整理文章重點內容，雖然有一些觀點，飛教練認為或許還需要討論但是整體我認為很不錯耶，所以想說跟大家分享一下（如果有解釋不到位的地方還請跟告訴我喔🙇♂️）
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什麼是肌肥大呢？？
當我們想到肌肥大你一定會想到的就是給肌肉的張力，張力能夠刺激我的肌肉內蛋白的合成，張力越大，蛋白的合成就會越多，因為肌肉細胞感覺到肌肉纖維正在發生損傷，就好像快要發炎了一樣
以下有三點是影響肌肉纖維最大張力的因素：
1.強度
2.訓練量
3.有沒有正確讓目標肌群受力
基於以上幾個要點，這邊也列出了五個能讓肌肥大最大化的方式
1.機械損傷式的肌肥大（注重離心或是刻意讓肌肉承受張力的時間拉長）
2.肌漿式肥大（由細胞內液組成的肌漿的大小增加）
3.代謝壓力式的肌肥大（透過接近力竭的長時間肌肉收縮刺激肌肉內產生變化）
4.神經內分泌肌肥大（高強度訓練產生的睾酮和生長激素等激素，為肥大提供了有利的環境）
5.肌肥大張力的量（這邊是指“一組”訓練中所花費的時間，不是訓練總量用公斤數去計算的那種）
但是要注意的是，如果訓練的強度不夠，在訓練內所維持張力的時間將會沒有意義，在不同的強度或是給肌肉不同刺激的目的下，所安排的訓練菜單也會有所不同
⏱訓練方式是以2 0 1 1這樣的節奏來訓練
2011意思就是說 離心2秒，等長收縮（肌肉在被拉到最長的位置時）0秒，向心收縮1秒，頂峰收縮1秒，所以總共花費4秒
💪代謝壓力的訓練方式
以引體向上為例 你可以試試看4*5 (4組5下)，5ＲＭ，五下先做完力竭，然後馬上降重量，再做五下5RM的重量，再降重量，再做五下5RM的重量，每一組由三個小組所組成，然後每一個組，都是使用前面所說2011的節奏方式執行，所以一組會花大約60秒
🏋️♀️神經內分泌肌肥大
8*3 （8組3下）5ＲＭ
用2011的節奏執行，所以每一組大約是12秒
肌肉肥大應該要如何觸發呢？？
我們上面有討論過，主要還是透過一些機械張力，讓肌肉有一些機械損傷
然而肌肥大也是有三種不同肥大的方式 （括弧內是飛教練自己加的）
1.肌漿肥大 （健美式的訓練，外觀大於功能）
2.肌原纖維肥大（運動員比較注重的肥大方式，也就是功能性肌肥大）
3.Myonuclei domain hypertrophy（肌肉細胞核區域肥大？這邊不確定是不是這樣翻譯，有上網稍微找一下，好像是說肌肉內細胞核的數量與肌肥大的程度成正比）
總結一下這篇文章的重點，肌肉肥大最主要就是要有足夠的強度、善用離心訓練、適度的機械損傷刺激和適度的疲勞，讓蛋白質有更好合成的效率
文章中有列出課表讓大家試試看，但是請記得量力而為
課表為超級組 A1和A2是一組，同理ＢＣＤ動作也是一樣，第一週可以嘗試課表中給的最低動作次數，等到身體慢慢適應了，次數再慢慢往上加 （英文的動作要翻譯成中文有點困難...建議大家可以上youtube把動作名字打上去搜尋看看）
---------課表⬇️----------
Session 1:
A1) Tuck Front Pull (2111) 4 x 4-6, Rest 20 seconds (If needed: Tuck Front Pull Regression)
A2) Pullup (3111) 4 x 6-8, Rest 120-180 seconds
B1) One-Arm Eccentric Archer Pushup (2111), 4 x 6-8/6-8 (do equal reps on both right and left sides), Rest 20 seconds (If needed: One-Arm Eccentric Archer Pushup Regression)
B2) Ring Dip (3111) 4 x 6-8, Rest 120-180 seconds (If needed: Seated Ring Dip)
C1) False Grip Ring Row (2112) 4 x 6-8, Rest 10 seconds
C2) Tuck Back Lever Pull Out (3110) 4 x 6-8, Rest 90 seconds (If needed: Tuck Back Lever Pull Out Regression)
D1) High Chair Horizontal Dips (3111) 4 x 6-8, Rest 20 seconds
D2) Ring Triceps Extension (3111) 4 x 6-8, Rest 90 seconds
----------------------------------------------------------------------------
Session 2:
A1) Concentric Pistol Squat (0111) 4 x 6-8/6-8 (do equal reps on both right and left sides), Rest 20 seconds (If needed: Bench Concentric Pistol Squat Regression)
A2) Deficit Shrimp Squat (3111) 4 x 6-8/6-8 (do equal reps on both right and left sides), Rest 90-120 seconds
B1) Ring Leg Curl (2112) 4 x 6-8, Rest 20 seconds
B2) Reverse Nordic Curl (4111) 4 x 6-8, Rest 90-120 seconds
C1) Single Leg Calf Raises (3210) 4 x 10/10 (do equal reps on both right and left sides)
D1) Toes to Bar (2110) 4 x 8-10, Rest 10 seconds
D2) Ring Roll Out (3211) 4 x 6-8, Rest 60 seconds
----------------------------------------------------------------------------
Session 3:
A1) Ring Top Support 4 x 20-30 seconds at RPE of 8 variation, Rest 10 seconds
A2) Ring Dip (3111) 4 x 6-8, Rest 90-120 seconds
B1) Wide Grip Ring Row (2111) 4 x 12 at RPE of 8 variation, Rest 10 seconds
B2) Ring Y Flye (3111) 4 x 6-8, 10s, Rest 90-120 seconds
C1) Tuck Back Lever Hold 4 x 16 seconds at RPE of 10 variation, Rest 20 seconds
C2) Tuck Back Pull Outs (3110) 4 x 6-8, Rest 120 seconds
D1) Floor Tucks for Triceps 4 x 16 seconds, Rest 20 seconds
D2) Ring Triceps Extension (3111) 4 x 6-8, Rest 90 seconds
最後文章原著作者除了感謝他的老師們以外，也提醒大家營養補充要做好喔
原文連結：https://www.strongfirst.com/more-mass-with-minimal-gear/?utm_source=getresponse&utm_medium=email&utm_campaign=strongfirstnewsletter&utm_content=More+Mass+with+Minimal+Gear
#飛教練
#如果喜歡我的文章請幫忙分享並tag我喔
#私人教練 #一對一私人教練 #線上課程 #矯正運動 #肌力與體能 #無痛訓練 #健美 #運動工作室 #基隆健身教練 #台北健身教練
5KM Progressive Run ✅
I was sick a day after 6G Chip Installation (1st dose of AstraZeneca Vaccination). It was a strong flu 😷 to me, and these are the side effects: fever, light dizziness, body chills, slight muscle soreness, and tenderness at the injection site.
Took me almost three days to be back, and I stopped training for two full days.
Took @mitocepsmalaysia a sachet of Mitoceps one to two hours prior to the session.
This evening I went to do a 5KM Progressive Run. Started off at a much conservative pace and clock the first km at 3:30 min.
Progress the effort up, enjoying the ride on the Xtep 160x 2.0 @xtepofficial and switch the gear up while feeling it in control. Time flies when things are in control, and you are just float on it. Clocked the second and third km at 3:24 min and 3:24 min.
Continue the journey and dig deeper as I knew there are only 2km left to go. Channel my focus on the toe off, energy from the feet, quad, ankle, calf, hamstring, and reverse it up to my body. Clocked the fourth km at 3:11 min.
I didn't knew any of the split per km during the run but I can really feel the effort on each of my gear. Therefore I put in what I got left in the tank and went hard the last km. End the last km with a sub 3 min (2:59 min).
3:30 | 3:24 | 3:24 | 3:11 | 2:59 - 16:28 min (a season best)
It was a great session indeed and I knew I can definitely run a much faster in a real 5k time trial. Happy and glad to be back after the sickness. Not sure when was the last time I got sick 😅
#SohTheSpeedster #TenagaNasionalBerhad #TurkishAirlines
#Xtep160x2 #xtepMalaysia #xtep #EdifierMalaysia #Mitoceps #RudyProjectMy
คลิปนี้มี 8 ท่าออกกำลังกายสนุกๆ
ท่าง่าย ไม่กระโดด ลดได้ทุกส่วนมาฝากกันค่ะ
1.Torso Twists
2.Arm Crossovers
3.Torso Rotation
4.High Knee Lacks
5.Forward Calf Raise
6.Waist Pinchers - Right
7.Waist Pinchers - Left
8.Overhead Reach
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กิ๊กจะหาท่าออกกำลังกาย ท่าง่ายๆ แต่เบิร์นไขมันได้ดี มาฝากนะคะ
หลังจากทำตามคลิปนี้แล้ว หากอยากมีหุ่นที่สวยงาม ฝากกด Like
เป็นกำลังใจให้กิ๊กด้วยนะค้า
ทำตามได้เลย ไม่ยากเกินไปเนอะ
ถ้าชอบคลิปนี้ อย่าลืมชวนเพื่อนมาเบิร์นด้วยกันนะคะ กดไลค์ กดแชร์ด้วยน้าาา
ถ้าชอบวิดีโอนี้ กิ๊กมีวิดีโอ อีกมากมายให้ได้ลองทำตาม สนใจเรื่องไหน เลือกได้ตามลิงค์ด้านล้างเลยนะคะ
?ออกกำลังกาย ลดน้ำหนัก สำหรับมือใหม่
?https://www.youtube.com/watch?v=vudWs...
?ออกกำลังกาย ลดห่วงยาง ลดทุกส่วน 10 นาที ไม่กระโดด
?https://www.youtube.com/watch?v=YWPXr...
?ออกกำลังกาย 10 นาที ลดทุกส่วน อ้วนแค่ไหน ก็ทำได้
?https://www.youtube.com/watch?v=1zJgI...
?ลดพุง ลดหน้าท้อง ท่ายืน 5 ท่า 5 นาที
?https://www.youtube.com/watch?v=imPG1...
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ขอบคุณทุกกำลัง ทุกคอมเม้นท์
ทุกไลค์ ทุกแชร์ ทุกคนคือกำลังใจ
ที่ทำให้กิ๊กมีพลังในการสร้างสรรค์คลิปใหม่
ฝากติดตามกิ๊กได้ในช่องทางต่างๆได้ตามลิงค์ข้างล่างนี้เลยนะคะ
youtube : http://www.youtube.com/c/kikykik
facebook : https://www.facebook.com/kikbeautyfit/
Instagram : https://www.instagram.com/kikbeautyfit/
tiktok : https://www.tiktok.com/@kikbeautyfit
twitter : https://twitter.com/kik_fit
website : https://www.kikbeautyfit.com/
ติดต่องาน : kikbeautyfit@gmail.com
#ออกกำลังกาย #ลดทุกส่วน #14วันฉันจะหุ่นดี
PHILADELPHIA — Allen Iverson, with his tattoos, cornrows and hip-hop persona, ended up in the center of a celebratory group hug with the fans in the expensive courtside seats at Wachovia Center.
Seconds earlier, with just 3.3 seconds remaining in overtime and the scored tied, Iverson jumped in front of Jarvis Hayes’ inbound pass near midcourt and raced home for a layup, securing a 116-114 victory for the Philadelphia 76ers over the Washington Wizards.
Iverson, who finished with 28 points, 13 assists and no turnovers, could not contain his elation at game’s end. He raised his hand to his ear as if to let the 17,516 “Black Friday” fans know he couldn’t hear them. He then jumped on the seats in the first row, threw his hands around the shoulders of any fan who would fit and whooped it up with the smiling group as the 76ers (6-6) celebrated a win over the Wizards (6-5), whose three-game winning streak ended.
The scene, involving one of the biggest yet most controversial stars in the league, stood in stark contrast to the incident involving the Indiana Pacers’ Ron Artest, Jermaine O’Neal and Stephen Jackson and the rogue Detroit Pistons fans, who engaged in one of the ugliest rumbles in the history of American professional sports Nov.19.
“I hope I don’t get fined or suspended for going in the stands, but I think my reason was a good one,” Iverson said. “It was just special. They were right there. Without them I don’t think we would have had the momentum to be able to get over the hump after those guys hit big shot after big shot. Hopefully, fans will remember it and cherish it for the rest of their lives.”
The Wizards will remember it. Cherishing it is something altogether different.
Washington played the game while coach Eddie Jordan mended in a Washington-area hospital following the discovery of blood clot in his left calf Thanksgiving Day.
“I spoke to him before the game,” said assistant coach Mike O’Koren, who filled in for Jordan. “He’s doing a lot better. He’s fine. He’s coming along, but it’s going to take some time.”
Barring complications, Jordan will return to the bench Wednesday when the Wizards play host to New Jersey.
In their failed attempt to win their fourth game in a row for the first time in nearly three years, the Wizards erased Philadelphia’s 91-82 lead in the final six minutes of regulation, then forced overtime when Hayes (18 points, seven rebounds) split two defenders from 26 feet and drilled one of the Wizards’ 10 3-pointers to send the game to overtime tied 103-103.
Antawn Jamison led the Wizards, who packed the box score with his fifth double-double (27 points, season-high 15 rebounds) of the season. Larry Hughes had a spectacular game, scoring 20 points to go with 12 rebounds and nine assists. Gilbert Arenas added 20 points, and Brendan Haywood finished with his second double-double (14 points, season-high 14 boards) in the loss.
“I don’t think we could have played any better,” said Arenas, who was Hayes’ intended target on the final inbound pass and thought he was fouled on Iverson’s steal. “He went through me to get the ball. So they let him get the ball to see if he could make it in two seconds, which he did. So you can’t do anything about it.”
Hayes also thought Arenas might have been fouled on the play. But the Wizards made their share of mistakes along the way including 17 turnovers that led to 23 points, compared with Philadelphia’s eight that led to seven.
“It’s tough,” Hayes said. “God almighty, it’s tough. It’s one of those things that seems almost a backbreaker. But we’ve got practice tomorrow, and then we’ve got to play at Toronto.”
While Iverson starred for the 76ers, he was not a one-man show. Kyle Korver shot 6-for-12 from behind the 3-point arc to finish with career highs in points (26) and rebounds (eight). Center Marc Jackson finished with 21 points and eight rebounds. And reserves John Salmons (16) and Samuel Dalembert (13) combined to give the 76ers bench a 38-22 scoring advantage.
But Iverson’s play and the ensuing victory celebration overshadowed everything else.
“Games that end like that always hurt you the most,” said Hughes, who spent his first two years in the NBA as Iverson’s teammate in Philadelphia. “That’s what he does. I know that he liked the angle he had to the ball. For a guy who likes to steal the ball, that was the perfect pass.”
left calf 在 Single Leg Calf Raises - YouTube 的推薦與評價
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