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

Posted @withregram • @alex_cwy 《Two variations of an wheel roll out 兩種腹輪的訓練方法》

第四波疫情下大家都會選擇家中健身， 市面上有不同種類的健身器材使用， 而腹輪是相對便宜和慳位的工具訓練腹肌， 是家中鍛練腹工具不二之選，而其中腹輪的訓練變化能偏向不同肌肉能參與動作 ，以下會同大家介紹兩個腹輪訓練的變化

📍脊椎帶動
屈曲脊椎 （脊椎前彎)帶動腹輪， 令腰部呈拱形弧度，脊椎屈曲動作能令腹直肌 俗稱六舊腹肌 的參與度上升， 但同時也需要脊椎需要一定的柔軟度才能掌握動作 ，以及腰背有傷患的學生不是太理想動作

📍肩膊帶動
此變化目的是把腹輪帶出及收入的時候， 下背腰保持中立位置， 當收回腹輪的時候，避免使屈曲脊椎帶動動作， 並感覺肩膊下壓（肩伸) 帶動動作， 腹部和臀部保持收緊 ，避免拗腰動作出現, 由於此變化中不需脊椎有任何屈曲動作，所以較為適合有腰背傷患的學員。另外，由於主導動作是肩伸， 所以背闊肌參與度也會增加

如果大家覺得以上資料有用的話 ，不妨like share 同埋follow 我個page啦 ， 黎緊都會擺多d不同的健身資訊！

Hoping everyone stay safe under the fourth wave of COVID-19 !! I would like to share two variations of abs wheel roll-out that everyone can try out at home , since abs rollout is a fairly advanced exercise, if you don’t have much experience in abs training , master some basics exercise such as plank , cat-cow to strengthen the mind-muscle connection prior to working on ab wheel

📍Driven by spine
Meaning that “curl the spine” in order to bring the wheel back to your body , this will involve in spinal flexion, which means superficial layer of abs will be engaged (rectus abdominis). However, for some trainee who have lower back injury such as flexion intolerance lower back pain , this maybe not be an ideal abs exercise, Also, it require some degree of motor control and mobility on lumber spine flexion in order to master the exercises

📍Driven by shoulder
The purpose of this variation is to keep the spine neutral through out the exercises and none of the spinal movement will be involved
, rather than “curl the spine”, this cueing of this exercise is to “bring the elbow to your back pocket “ while the spine and pelvic stays neutral . By bringing the elbow back , this will result in more back muscle engagement ( latissimus dorsi). Although this variation doesn’t’t work the superficial layer of abs like the former variation, but it’s a good modification for those who trains around with back pain

Thank you for your time !! If you feel it’s useful please like and share the post and follow my page for more posts !! @markys_strength_performance

Posted @withregram • @alex_cwy

坐姿划船Ep. 2
今次我會再同大家分享三個划船常見毛病和改善建議，如果你成日都覺得划船動作好唔自然就要留意下啦！

❌過份挺胸
這個毛病比較常見於著重「挺胸」提示的學員身上， 挺胸的提示本身並沒有問題 ， 但過份側重於挺胸提示容易會令學員使用胸椎前凸（t-spine extension ) 代償 肩伸（shoulder extension)動作， 令動作距離縮短。 所以學員應保持在背椎中位（neutral spine)的情況及保持腹肌發力的情況下進行動作 , 減少過份挺胸動作出現

❌身體擺動
比較常見使用大重量划船的學員身上 ， 如果訓練目的是進行肌肥大訓練， 學員應運用適當的技巧把最多的訓練刺激放在目標肌肉上， 而身體擺動會運用動力（momentum) ，腰部和臀部肌肉 令身體划更大的重量， 令目標肌肉（背闊肌）的所得到訓練刺激減少，訓練成效下降， 改善建議就是用輕的重量 和 保持上身穩定的情況下 令目標肌肉達至最大的刺激

❌用太多手力
常見於學員未能運用肩胛後引（scapula retraction) 和 肩伸(shoulder extension)， 而使用(二頭肌）俗稱老鼠仔帶動動作, 二頭肌在划船動作中只是協助背闊肌完成收縮過程， 而二頭肌過份收縮， 間接令肩部肌肉（上斜方肌）收縮， 俗稱（縮膊）。 改變建議是先學習運用肩胛骨後引動作，然後使用 肩伸帶動動作 減少二頭肌代償問題

Seated row common error vol.2
Throughout my exercise experience and observation from student , here are three common errors and tips I would like to share with you guys !

❌ Excessive upper arch
Often we are told to keep the chest up during pulling type exercises such as pull up , barbell row, however if this cue is being overused , student will unconsciously use the chest arch to shorten the pulling range of motion from shoulder , which also place lesser stimulus on
the back muscles. To correct the movement , it’s necessary to brace the core to prevent from any chest arch.

❌Body swing
This Usually happens in students whose row heavy, if the goal of doing the seated row is hypertrophy (muscle cells growth) , then he/she should use the most precise technique to maximise the stimulus on the target muscles, that being said , body swing will take the work load off the upper back to other area such as lower back , hips and using momentum to finish the exercise. Put on a lighter weight and row with a more stable torso to row is a way to stimulate back muscles in seated row

❌Rowing with biceps
Biceps are the secondary muscles that responsible in the (arm flexion) part of the motion , however, beginners tend to lead the rowing motion with flexing the arms, this will tense up the neck muscle (upper trapezius) subsequently. Instead, try to initiate the movement by pulling the shoulder blades back and down , then pull the elbow back (shoulder flexion), that will helps to activate more back muscle

Credit to @markys_strength_performance

Posted @withregram • @alex_cwy

坐姿划船係最常見操背肌既動作， 不但改善我地背肌既厚度，而且對我地既posture 都有一定既幫助， 其中一個做seated row要注意的地方就是盤骨的位置，錯誤的姿勢會令到我地的腰部受壓。 後大腿肌肉和臀部和失去支撐的角色， 而好的set up 能更加利用下肢的力量把力量傳遞到上身

常見的問題是盤骨向後轉， 順勢把腰部向後屈， 間接令後大腿肌肉和臀部不能運作。令腰部成為受力點， 對背肌刺激也減少， 相反，中位的盤骨位置能令後大腿肌肉和臀部發力作為支撐點， 把腰部壓力減少， 令下肢力量傳遞到上身

兩點做坐姿划船的建議

✅盤骨中立
（如果你發現自己做坐姿划船時候腰部受壓/盤骨後轉， 嘗試*拗腰*， 把肚臍向前推， 這樣會把你的盤骨帶回中立的位置）

✅保持大腿後肌（膕繩肌）和臀部肌肉張力
（感覺把踏板推離自己，膝頭保持微曲,動作全程應感受膕繩肌及臀部肌肉保持收縮）

大家覺得呢個建議對你有幫助的話， 不妨share 比你既朋友同埋like 依個post啦！！

When it comes to seated row , one of the key thing to look at is the pelvic position, since it will dictate how well the force can be transferred to the back muscles , for the wrong demonstration shown on the upper photo , poor pelvic position makes it harder for hamstrings and glute muscles to act as stabiliser in seated row , which lower back will take up the pressure , and causing lower back problem

The correct way to do seated row is to make sure:
✅neutral pelvis position
(If you find yourself in a rounded lower back position ,arch your lower back and push your stomach forward, that will bring you to a more neutral spine position in seated row)

✅Keep the tension on hamstring & glute muscle (pushing the step away with knees slight bent)

If you find the tips helpful , feel free to like the post, follow my page and share this posts !!

Credit to
@markys_strength_performance

#seatedrow #seatedrowing #rowtogrow #hkfitfam #hkfitness #hkgym #seatedrowsforthebros #seatedrowsgiveyouwings