Indoor Rowing Techniques
室內賽艇技術
1️⃣ Catch
• Full range of motion
• Long arms
• Lean forward
2️⃣ Drive
• Leg drive
• Hanging
• Keep both arms straight
Common Mistake: Bent arms too early
3️⃣ Finish
• Sit up
• Slightly lean back
• Handle to chest level
4️⃣ Recovery
• Hand-body-slide
• Tempo
• Be patent
❌ No rush
Common Mistake: Bend legs too early
如果大家想收看完整片段
請click ⬇️⬇️
https://youtu.be/dMQFk52bG9w
*廣東話旁白*
#香港賽艇 #香港室內賽艇 #香港運動員 #香港精英運動員 #hkindoorrowing #hkrowing #rowing #rowingtechniques #concept2 #AskKenneth #TeamKenneth
同時也有3部Youtube影片,追蹤數超過10萬的網紅Terrence Teo IFBB Pro,也在其Youtube影片中提到,SUBSCRIBE to my channel: https://youtube.com/terrenceteoifbbpro?sub_confirmation=1 Follow me on Instagram: https://www.instagram.com/terrenceteo7 ____...
「lean body香港」的推薦目錄:
- 關於lean body香港 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的最讚貼文
- 關於lean body香港 在 Kofgym Facebook 的最佳貼文
- 關於lean body香港 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的最佳貼文
- 關於lean body香港 在 Terrence Teo IFBB Pro Youtube 的精選貼文
- 關於lean body香港 在 emi wong Youtube 的最佳貼文
- 關於lean body香港 在 sherrybyw Youtube 的最讚貼文
- 關於lean body香港 在 RTD 推介- Labrada Lean Body 即飲蛋白奶昔,一包500ml 奶 ... 的評價
- 關於lean body香港 在 Labrada - Lean Body 蛋白飲品- 朱古力奶昔味/士多啤梨味/香蕉 ... 的評價
- 關於lean body香港 在 郵差包dcard - 2023 的評價
lean body香港 在 Kofgym Facebook 的最佳貼文
成日都會見到啲健美選手一完咗比賽,off-season就即刻變到肥腫難分,係咪非備賽期就可以唔做cardio瘋狂儲脂肪(肌肉?)呢?究竟佢哋off-season應唔應該做cardio達至lean bulk呢?
當做cardio嘅時候,卡路里消耗越大,就要攝入更多卡路里,而食嘢多咗嘅時候,身體嘅營養同荷爾蒙(例如必需氨基酸同胰島素)所產生嘅合成作用就會更大。除咗食多啲嘢,透過做cardio而提升咗胰島素敏感度,其實都有助減少體脂增加(1)。
後燃效應EPOC(excess post-exercise oxygen consumption)係指運動後嘅氧氣消耗量會超出本身活動同代謝所需嘅消耗量,意思係如果你操完嘢之後再做cardio,你消耗嘅熱量會比你只係做cardio多少少,大約只係20-30大卡(2),大家成日聽嘅HIIT(高強度間歇訓練)就會再多啲。
不過cardio都唔係唯一增加卡路里消耗嘅途徑,如果你力量訓練嘅課表強度夠劇烈一樣可以。有研究指一課30分鐘嘅大肌肉嘅力竭訓練,包括深蹲、臥推加clean,總共做12組,你當日嘅靜止代謝率就會提升咗大約20%,訓練後嘅1-2日代謝會提升700大卡(3)。
有好多人成日都問做cardio係咪會影響增肌效果?甚至係做完cardio會恢復唔夠操唔到腳?的確,如果你本身嘅工作係經常要行路/送貨,或者你興趣就係行山,咁樣或者會犧牲咗雙腳嘅肌肉量。過去都有唔少研究指出同時訓練耐力同力量,因為兩種訓練會刺激唔同嘅適應性信號傳遞過程,因而影響肌肉力量訓練表現(4)。
但係cardio對肌力訓練嘅影響其實又因人而異,每個人對耐力同肌力訓練嘅適應程度差異好大,而且亦都唔係所有研究結果都指耐力訓練會影響肌力訓練。所以只要你安排得恰當,兩者可以並存,而且對你嘅健康亦都有多不勝數嘅好處。
兩者並存嘅例子唔少得Strongman同Crossfit,依兩項運動都係力量同耐力嘅結合,缺一不可。有S&C嘅專家更加指出適量嘅cardio對增強肌力好有幫肋,原因係cardio會增加肌肉裡面嘅毛細血管密度,繼而令你係進行肌力訓練時可以將更多血液、氧氣帶到肌肉(5)。
References:
1. Kaplan, N.M., The deadly quartet. Upper-body obesity, glucose intolerance, hypertriglyceridemia, and hypertension. Arch Intern Med, 1989. 149(7): p. 1514-20.
2. LaForgia, J., et al., Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci, 2006. 24(12): p. 1247-64. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=17101527
3. Schuenke, M.D., et al., Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol, 2002. 86(5): p. 411-7.
4. Wilkinson, S.B., et al., Differential effects of resistance and endurance exercise in the fed state on signalling molecule phosphorylation and protein synthesis in human muscle. J Physiol, 2008. 586(Pt 15): p. 3701-17.
5. Ross, E., Build muscle with cardio? 30 marathons, 30 days
https://rossedgley.com/2017/01/build-muscle-with-cardio-30-marathons-30-days/
圖/文:Eunice
#kofgym #epoc #calories #output #cardio #bodyfat #肌肉 #消耗 #offseason #增肌 #上磅 #帶氧運動 #香港健身 #香港人 #香港人撐香港人 #自己香港自己救
lean body香港 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的最佳貼文
What kind of body do you like?
Everyone has a different answer.
As a coach, I always remind my trainees that being thin is the completely wrong approach.
It's because being thin is weak.
I want my trainees are Strong & Lean & Healthy.
They can do any kind of exercise like weight training, long-distance running, rowing, playing basketball, rugby, triathlon...
Training should be the Infinite Game.
You are the only competitor.
You always chase for higher expectation.
I’m proud of my female trainees, Josephine, who is a working mom, she has been training with me for 25 weeks. She drops her bodyweight and body fat% to her ideal physique. And also, she learns how to lift weight properly through Online Coaching.
She used to compete in triathlon, marathon and iron man before having her son. Obviously, she is a tough lady.
Training in LA is everyone’s dream.
www.trainerkenneth.com
#AskKenneth #Teamkenneth
#femaletraining #femaleweighttraining #femalefitness #muscles #abs #onlinecoaching
#OnlinePersonalTrainingMentorship #PersonalTraining #relentless #bodycomposition #KennethFitness #自然健美 #身型改造 #私人健身教練 #盧恩澤教練 #香港健身 #温哥华健身 #私教 #網上訓練
lean body香港 在 Terrence Teo IFBB Pro Youtube 的精選貼文
SUBSCRIBE to my channel: https://youtube.com/terrenceteoifbbpro?sub_confirmation=1 Follow me on Instagram: https://www.instagram.com/terrenceteo7
___________________________________
全身锻炼以燃烧脂肪和增加肌肉 (Eng Sub) | Total Body Workout to Burn Fat & Gain Muscle | Terrence Teo
这项运动的重点是复合运动,针对您体内的所有主要肌肉,以最大限度地燃烧脂肪并同时获得增肌。这个训练特别是针对那些身体脂肪含量较高并且想要瘦身的人,非常适合给一些初学者或女生 你会大量的出汗?而且你的心跳会很高。 !!所以你们有口福啦,又可以大量的出汗又可以练到好身材??????
This workout focuses on compound movements, targeting all the major muscles in your body to maximise fat burn and to gain muscles at the same time. Do this training session, especially for those of you who have higher body fat percentage and want to lean up. You’ll be sweaty ? and your heart rate will be pumping hard. ?
__________________________________________
我叫张国华,在这里我会分享我朝向 Olympia 的脚步,分享我个人健身的方式,饮食、烹饪?、supplements 以及等等。
我是一位IFBB PRO 健体运动员。我健身已经超过15年了,在2013年已经开始了我的比职业赛的生涯,我在世界各地的比赛已经超过17次了,就如美国,印尼,新加坡,泰国,香港,马来西亚,中国,日本,菲利宾等等。我的最高荣誉就是在美国的Musclemania 获得8次冠军。
I'm an IFBB Pro Men's Physique athlete. I started training 15 years ago and began competing at a professional level from 2013. Since then I've competed in over 14 bodybuilding competitions worldwide from U.S.A. to Japan, China, Philippines, Indonesia, Singapore, Thailand, Hong Kong and Malaysia.
Some of my highlights include holding the title as a 8x World Physique Champion under the Muslemania Universe and Musclemania America as well as being the 1st Runner Up at the IFBB Japan Pro 2018.
___
lean body香港 在 emi wong Youtube 的最佳貼文
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lean body香港 在 sherrybyw Youtube 的最讚貼文
My fitness routine is good for those who want to keep fit by doing FUN sports (rather than people trying to do intense workouts to lose weight in a short amount of time...which is not healthy anyway ^^) I think the first step to keeping fit is finding a sport you really enjoy playing. For me, I absolutely love running, swimming, karate and of course, badminton! I find that whenever you play a sport that you love, time flies and before you know it, you'll lose weight naturally and healthily.
Unlike doing specific workouts for your arms or thighs, sports can give you an overall workout which can tone your entire body as a whole! If you want to gain more muscle mass, sports is the way to go. Even if you don't want to want to have bulky muscles, you can just stretch before and after (like I did in this video) to lean out your muscles.
As for myself, I've done karate for a little over 9 years now and I got my black belt last year. The style of karate I do is a branch off of gōjū ryū (剛柔流) called meibukan (明武舘). I've also played badminton basically all my life but I only started playing competitively 4 years ago. I also started swimming competitively (this is not my forte sport but I do enjoy it ^^) 4 years ago as well. To date, I still cannot dive and I just look like a dying elephant cannon balling into the water. I've taken diving lessons before but the coach basically gave up on me. Something about diving just really scares me - I'm shuddering at the thought of diving right now haha. I've never been a competitive runner because I just lightly jog in an attempt to build up my low stamina. I started running long distances the beginning of this Summer. At the beginning of July, I was only able to run 4km max. However, I went running 3 - 4 times a week and now, I can run 6-8km.
Here is how my typical week looks like...
Monday:
Karate (1 hour) + Competitive Badminton Games (3 - 4 hours)
Tuesday:
Running (1 hour)
Wednesday:
Karate (1 hour) + Competitive Badminton Games (3 - 4 hours)
Thursday:
Running (1 hour) + used to do ballet (1 hour)
Friday:
Badminton coaching lessons (1 hour) + leisure badminton (2 hours)
Saturday and Sunday:
My recovery days. You can find me on the couch eating chips and salsa all day haha.
Aside from keeping yourself active, it's also very very important to have a good diet! I try to drink water as much as I can. Sometimes, when I'm not in the mood for water, I go for green tea (or any type of Chinese tea, the type without sugar / cream / milk). Make sure you have a balanced diet with protein and veggies and all that good stuff. I am not knowledgeable in this diet field at all so I would suggest you can find other Youtubers (or a professional) who can provide you with info on how to eat healthy :)
I recently revamped my blog so please feel free to check it out here~ http://www.abrushofbeauty.blogspot.com
I also just got Instagram so follow me if you have an account and would like to see my high contrast selfies and sexy food pictures hahahaha.
Anyway, this video was super long because I tried to pack as much information into it as possible. I hope you guys find this helpful and if you have any questions, you can ask me in the comments section or any of the following ways.....
Chinese video title: 瘦身運動 (空手道)
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Thanks for watching~ See you lovely people in my next video ^^
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