【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。
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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.
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#男 #女 #我狀態OK
同時也有44部Youtube影片,追蹤數超過39萬的網紅May Fit,也在其Youtube影片中提到,嗨大家好,歡迎來到我的yt channel! 這次帶來的是居家40分鐘阻力啞鈴臀腿訓練,含暖身以及伸展 強度比較適合中階 / 進階者,你會需要一條翹臀圈 以及 啞鈴 (兩支/一支都可以) 想要在家打造蜜桃臀的人,跟我一起練起來吧:) Hello everyone, welcome to my y...
warm ups 在 周定緯 Judy Chou Facebook 的最佳解答
好
居家運動
宅茱動起來
今日菜單:
Warm up 5mins
Clap jacks
Stagger push-ups
Low plank arm reaches
Crab bridge
Jumping jacks
Inchworms
Banded front squat
7mins a round
3 rounds
#累耶
#汗水流回眼睛
#疫情過後沒胖就是贏家
warm ups 在 Food of Hong Kong by Epicurushongkong Facebook 的最讚貼文
🌟 潮式 鹵水蝴蝶腩拼椒醬肉飯 Chiu Chow/Teochew Master Stock with Pork 'Butterfly' meat cut with 'Jiu Jeung' Pickled Turnips & Meat on rice.
So unbelievably delectable, when Covid started I found this shop sometimes didn't opened. The causation effect which stemmed from this irregular stoppage, actually produced a better tasting Master Stock believe it or not as they continued to maintain it with slightly cleaner top ups vs old stock. It's now more fragrant but less saltier, the way I like it! Definitely more old school Chiu Chow taste than HK-Chiu Chow or Singaporean-Teochew.
•鹵水鵝片椒醬肉. Take away this round, the Goose slices were a bit drier than usual. Prob not helped by the Goose sitting on top of warm rice during transportation. 外賣水準真的不可作準則, 收了水比較少汁 Style 的鹵水鵝 真的要留番堂食
•有日聽同是呢間店嘅長年捧場食友講起, 鴻記原來十幾至四十幾年前, 以前喺九龍區搬過幾次.. 但大概二十幾年前發生過一宗大悲劇 (我都係第一次聽過) 之後老闆就搬咗嚟灣仔紮根. 這個只不過係題外話但千祈唔好同店主再講起件事 🤔 你去捧佢場食佢嘢就大家都會開心了!
warm ups 在 May Fit Youtube 的最佳解答
嗨大家好,歡迎來到我的yt channel!
這次帶來的是居家40分鐘阻力啞鈴臀腿訓練,含暖身以及伸展
強度比較適合中階 / 進階者,你會需要一條翹臀圈 以及 啞鈴 (兩支/一支都可以)
想要在家打造蜜桃臀的人,跟我一起練起來吧:)
Hello everyone, welcome to my yt channel
Today I'm showing you guys a 40 min banded DB booty workout, including warm-ups and stretching. This set is designed for intermediate/ advanced lifters.
You will need a resistance band and dumbbell. (2 or 1 dumbbell is either fine)
If you want to build a strong booty at home. Let's train with May!
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正式組動作(共四個部分,每個部分X2次)
There are 4 sections. each sections do for 2 rounds.
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啞鈴阻力深蹲 Dumbbell banded squat
前後腳單腳硬舉(右)B-stance single deadlift (right)
前後腳單腳硬舉(左)B-stance single deadlift (left)
坐姿開腿Seated abduction
前傾坐姿開腿Lean forward seated abduction
分腿蹲(右) Lunge (right)
後跨步蹲(右)Reverse lunge (right)
分腿蹲(左)Lunge (left)
後跨步蹲(左)reverse lunge (left)
啞鈴硬舉深蹲變化型DB deadlift into squat
窄站啞鈴深蹲停頓 Narrow stance squat pulses
啞鈴螃蟹走 Db crab walk
啞鈴深蹲停留 Banded squat hold
髖主導硬舉Banded hip dominant Deadlift
阻力恰恰(右)Banded cha cha (right)
阻力恰恰(左)Banded cha cha (left)
負重阻力臀橋 Weighted banded Glute bridge
負重阻力臀橋停留 Banded Glute bridge hold abduction
阻力單腳硬舉 (右)Banded Single leg thrust
阻力單腳硬舉 (左)Banded Single leg thrust
驢子踢腿 (右)Donkey kick (right)
小狗抬腳(右)Fire hydrant (right)
驢子踢腿 (左)Donkey kick (left)
小狗抬腳(左)Fire hydrant (left)
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May Fit instagram ▶ https://www.instagram.com/may8572fit/
品牌Line官方帳號專屬ID: @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看!人氣觀念影片▶ https://youtube.com/playlist?list=PLol39BuP8rM_llhEej42eRX9SnogqW8yz
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Music by Chandler Juliet - This Ain't It (bitchdon'tbotherme) - https://thmatc.co/?l=B025161C
Music by Darrin Jones - Soulja - https://thmatc.co/?l=956CD9D0
Music by Dylan Rockoff - Magic - https://thmatc.co/?l=E4BD1411
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Music by Davis Mallory - Ain't Afraid (feat. Luma) - https://thmatc.co/?l=BFE3A426
Music by Ollie Joseph - Ripped Up - https://thmatc.co/?l=680AB0C9
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Music by MYSM - Dreams - https://thmatc.co/?l=FF9196AB
Music by Mr. Chase - Pulse - https://thmatc.co/?l=CC38B20C
warm ups 在 Jessica Vu Youtube 的最佳解答
I started doing my own nails last year (mainly because I had no other choice LOL) and it's been one of the best decisions I've ever made! Today's video is a nail tutorial on how I do DIY nail extensions at home, in partnership with Makartt ☁️ Get 15% off with code "JESSYLUXE" here! https://makartt.com/?ref=jessyluxe ? DIY nails give you full creative freedom, it's super easy, and so much more affordable ?? I am not spending $100 on a full set of gel extensions ever again ??♀️
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'til next time!
♡ xo
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M U S I C
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? BUSINESS EMAIL: jessica@rare.global
FTC: Sponsored by #Makartt #MakarttNails ? Some links listed are affiliate links which help out the channel if you make a purchase through them ? and some products used I received in PR („• ֊ •„)
warm ups 在 Roxanne Gan Youtube 的最佳解答
Learning how to get into Wild Thing?
Here are a few things to take note of: difference between table top and Wild Thing.
This step-by-step guide in this Yoga Tutorial sequence helps you prepare your body with essential asana warm ups to successfully get into Wild Thing
Roxanne is a Certified Yoga Instructor, Pre and Post- Natal Yoga Instructor and a Certified Personal Trainer.
Subscribe to my YouTube Channel:
https://bit.ly/3odaOM2
More Yoga and Fitness tutorials:
Instagram: https://www.instagram.com/roxannegan_
#foxyroxyyoga
Facebook: https://m.facebook.com/roxannegan
email: hello@roxannegan.com
#YogaTutorial #YogaTips #CrowPose #Bakasana
Disclaimer:
By participating in this Yoga session, you acknowledge and represent that:
1. to the best of your knowledge, you suffer from no medical or physical condition or disability that will or might increase the normal risks associated with exercise.
2. 2. Your doctor/ gynae/ obgyn has approved your participation in any physical activity.
3. Roxanne does not represent, warrant, undertake or guarantee that you will not suffer from any injury upon participation, and will not be responsible for any injury sustained.
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A warm-up is important before a run so you don't strain any muscles. 跑步之前做一下熱身是很重要的,這樣可以避免拉傷肌肉。 Let's do a few warm-up exercises. ... <看更多>
warm ups 在 15 Warm Up Exercises & 3 Dynamic Routines to Prevent Injury 的相關結果
15 Best Dynamic Warm-Up Exercises To Prevent Injury · Marching in place while swinging your arms. · Jumping jacks · Walking jacks · Arm circles and ... ... <看更多>
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