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

Here is a ONE-stop solution for health, wellness and fitness hub- a new concept gym which you should check out!
They have very interesting gym equipments, if you are a gym junkie and you are into powerlifting, weightlifting and performance training, you will definitely enjoy this place. The equipments here may seem bulky, because it is targeting rehab and they are really proud to bring this new concept to everyone.

If you are a newbie to gym (like me), don't be intimidated, as these are basic equipments you will need to target specific part of your body, fat loss and muscle training and it is safe too.

Even if you have previous injuries, with the guidance of their experienced coaches, you are in safe hands. They have ASP certified trainers who are available to be your personal training coach 🙂 Most importantly tell them your fitness goal, and they will know what to do with you... haha...

2nd & 3rd floor is under construction - coming soon: hydrotherapy, infra-red sauna, soft tissue manipulation, physiotherapy and more...

Do check out their website and instagram:
- Website: https://www.aspirelife.com.my/
- Instagram: https://www.instagram.com/aspirelife_wellness/

My YouTube channel link:
https://youtu.be/fJvxi0v9mf4

#aspirelifestylehub #fitnessvlog #shuyiscreativespace #shuyiwellness #onestopfitnesssolution #targettedfitness #newgymplace #ss19 #fun #fatloss #muscletraining

In 8 hours, there'll be a very simple post that I'll put up, that can help others comprehend squatting with legs better. It involves an unbreakable plastic bottle, and a piece of paper. Very simple, and something I've found effective in teaching how to use legs when squatting.

Why's squatting with quads important? In my week here in China, I've seen so many squats, which would've been impossible to save if they kept their weight on the heels. They would drive back up and accidentally go backwards on the heels and get stuck. These Chinese guys have so much awareness of their bodies, they saved it, by pushing their knees forward back into place, and bam! It shoots right up.

If this pops up on some weightlifter's feed, understand that the fitness world have a very different way of squatting, where they are taught to squat on the heels. I'm trying to show them how weightlifters squat, and still have good knees. I'll try recording a video of one of the "old geezers" that looked blazing fast in his snatches and squats. I didn't record him before, because my jaw dropped at how fast he moved.

In this series of pictures, I show the stretches the Chinese team use to prepare their athletes before training. They do these stretches before, during, and sometimes after training as well.

They don't care about static stretching supposedly not reducing incidences of injury. They are strong believers that proof and evidence, is far more important than research. They've had athletes who were lazy to stretch, get injured often enough, that when they forced all athletes to stretch beforehand, injuries dropped. That's enough evidence for them to believe the research is flawed or incomplete.

#weightlifting #lifthard8 #china #crossfit

A few months ago in Sydney, I posted an interview with Ricky Gulyamov of Atletika Weightlifting. They're based in Burwood, Sydney and coached by Ricky himself. Ricky was formerly an Uzbek lifter who went to Sydney to study when he was 18. He's now a citizen of Australia and currently working to compete for Australia. This is a pretty huge lift for him because for the past few months, he's been battling injuries and has not been able to squat.

Here's the interview;

http://www.youtube.com/watch…

Here he is hitting a 145KG snatch. I think he's about 80KGs. And yes, he knows Muhamad Begaliev and Ruslan Nurudinov. He used to bully them when they were kids.

Today I reached my goal for the year, 145kg snatch. This may not seem like much above my 140 however those who know me well would know I have been injured for the past 8 months and have not been able to squat for 6 months. Hitting 145kg with NO SQUATTING made it tough but I feel so motivated and pushed by my Atletika team. 2015 is going to be big!

#SBD怪獸Podcast #好菌家 #何立安
本集節目由【好菌家｜晚安益生菌】贊助播出
📍傳送門：https://lihi1.com/f9yBL
📍折扣碼：【CHIOUGRR】優惠折抵150元，還有多件任意配折扣優惠～❤️
首購無感退費！SGS食品安全檢驗合格～👍
【多種好菌＋色胺酸＋GABA＋芝麻素＋玄米萃取物＋維生素E】
GABA是天然存在人體裡的一種胺基酸，能幫助入睡。
國內首支助眠益生菌，讚的！

【各位健友們，你有睡好嗎？】『吃飽，睡好，多喝水』睡眠非常重要～
本集SBD怪獸Podcast，要來聊聊居家健身的12個方針，Part.2。
睡得好才能事半功倍，訓練效果需要睡眠來收割。
折扣碼【CHIOUGRR】折價150元，首購第⼀袋還可無感退費。
晚安益生菌睡前1~2小時食用一包，持續使用效果讚！
請支持我們的乾爹，謝謝乾爹支持我們製作更多免費的節目給大家聽～
讓我們一起給他買～下～去～～～

#43 重點多到你練不完！居家健身的12個方針｜Part 2.【SBD怪獸Podcast】

📍 3.【肌肉生長｜肌耐力】
➤ 中強度高反覆，力竭式訓練。
➤ RM次數強度換算表參考。
➤ 固定強度(重量)不變，提高次數的訓練方向。
假設你的1RM=100kg，你的65kg是12RM，狂練這個重量，讓次數上升。
➤ 高反覆能力組成：最大肌力提升，肌耐力提升。
➤ 肌耐力，在周邊肌肉組織的能量運用能力與效率。
➤ Super Squat (呼吸式深蹲)：用10RM的重量，透過組間深呼吸來蹲總數20下。(重耐力訓練)
➤ 肌肉生長有效機制：機械性壓力(夠重) ＆ 代謝性壓力(夠痛苦) ＆ 肌纖維的損傷與修補。
➤ 因為居家健身，能取得的重量有限，就用同樣重量往上練次數，也有很好的肌肉生長效果。
➤ 此點三大好處：
1.) 肌耐力變好，能量系統效率變高。
2.) 肌肉生長。
3.) 最大肌力水準的維持與保質（進步不容易，維持相對簡單）。
➤ 最大肌力保鮮期約一個月，爆發力水準保鮮期約一週。
➤ 若封城超過3~6個月，當然最大肌力水準必然下降，
若只掉到90~80%，然後靠肌肉生長｜肌耐力訓練來維持住，會是還不錯的結果。
➤ 8~12RM強度區力竭式訓練。
➤ 推薦動作：箱上單腳蹲 (比單腳Pistol Squat更友善)
坐在椅子上(或是蹲在箱上，另一隻腳可懸空)，負重or自體重，移動重心，用單腳站起。
➤ 邱個岔題：家裡有小朋友需要放電，推薦Youtube搜尋：PE class for kids.

📍 4.【心肺訓練｜能量系統訓練】遠離靜態生活訓練
➤ 居家閉關期間，維持動態生活之必要。
➤ 安靜心跳率｜最大心跳率 (220-年齡)
➤ 推薦書：《Primal Endurance》長距離耐力運動訓練相關。
➤ 低強度區：Primal Endurance推薦【180 - 年齡】之心跳率的低強度多訓練，遠離靜態生活之必要。
➤ HIIT高強度循環/間歇訓練，讚的：阻力循環間歇，壺鈴循環動作訓練推薦。👍
➤ 最迷人的訓練｜有阻力的心肺訓練：避免訓練不相容性 (需考慮劑量關係)。
➤ Netflix追劇？誰說你一定要坐著？站著單側拿壺鈴hold住。
➤ 安靜心跳率：你越不運動，你的安靜心跳率會越高，因為心臟每跳輸出量變弱，需要多跳幾下，負荷較大。
➤ 健康成人：安靜心跳率落在每分鐘60~100次之間。
➤ 本集節目，Apple Watch沒有贊助，求乾爹，Apple的聽友在哪裡？～～
➤ 壺鈴擺盪讚的，壺鈴推薦，壺鈴乾爹在哪裡？可以買兩顆不一樣重～
➤ Pavel Tsatsouline兩個極簡動作推薦：壺鈴擺盪 & Dips (雙槓撐體)🔥
➤ 維持動態生活 (日行萬步) 低強度累積之必須，因為居家防疫期，這塊會被完全忽略。
➤ 彈力繩，居家推薦，讚的。

📍 5.【特殊速度訓練】Super Slow｜Pause
➤ HIT (High Intensity Training) Super Slow 慢速訓練。
➤ 故意做慢速度，Time under Tension壓力下總時間，變成獨立的訓練變相。
➤ 階段性暫停(Pause)之故意？
➤ 60~70%做慢速度｜高難度訓練。
➤ 舉例：原本10RM = 70kg，Super Slow的10RM剩下30kg左右，剛好
➤ Super Slow Squat：下蹲十秒，向上五秒。
➤ HIT三大效益：肌耐力提升，也是肌肉生長訓練👍，同時更是控制力訓練🔥
➤ Super Slow是許多健美選手的壓箱秘訣 (肌肉生長) 讚的👍
➤ 暫停式訓練：靜態力量訓練(Isometric Training)
➤ 你有辦法一邊Netflix追劇，一邊Super Slow酒杯蹲？
➤ Super Slow也是一種心智訓練，需要高度專注力，如某種『冥想』訓練。
➤ Super Slow的訓練表現限制因素，很多時候是心理限制。
➤ 防疫隔離，減少外食，體重下降？或是FoodPanda? Uber Eats?體重上升？
➤ 居家自己備餐，可避免為了提高蛋白質而吃進許多不必要的熱量。

📍 6.【受傷復原】Take Care of Your Injury
➤ 沒有大重量訓練的這段時間：自我身體檢查 (醫療檢查以外)
➤ 推薦書：《Rebuilding Milo》The Lifter’’s Guide to Fixing Common Injuries
and Building a Strong Foundation for Enhancing Performance 👍
➤ 『無痛訓練原則』，建議用【彈力繩】來刺激重建：Movement is Medicine。
➤ 無痛訓練範圍，高反覆彈力繩練習，讓關節韌帶活動，代謝提高/養分循環，幫助復原。
➤ 邱個閃到腰的彈力繩訓練建議：腳踩彈力繩做硬舉，核心抗動相關訓練。
➤ 沒有醫療病痛問題，身體沒毛病還是與高功能有所差別，需要評估，透過訓練增強。
➤ 有關【膝蓋】復原：綁彈力繩在上方，下蹲輔助，怎麼做？請仔細聽。
➤ 透過彈力繩輔助，訓練膝蓋方向的穩定性，推薦動作說明。

歡迎透過下方連結，小額贊助，請邱個/何老師喝杯咖啡～～謝謝！
https://pay.firstory.me/user/chiougrr

#晚安益生菌
#SBDTaiwan #邱個 #何立安 #何博士

更成為SBD頻道會員，小額贊助，支持我們製作更多更棒好看的節目❤️
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Here is a ONE-stop solution for health, wellness and fitness hub- a new concept gym which you should check out!
They have very interesting gym equipments, if you are a gym junkie and you are into powerlifting, weightlifting and performance training, you will definitely enjoy this place. The equipments here may seem bulky, because it is targeting rehab and they are really proud to bring this new concept to everyone.

If you are a newbie to gym (like me), don't be intimidated, as these are basic equipment you will need to target specific part of your body, fat loss and muscle training and it is safe too.

Even if you have previous injuries, with the guidance of their experienced coaches, you are in safe hands. They have ASP certified trainers who are available to be your personal training coach :) Most importantly tell them your fitness goal, and they will know what to do with you... haha...

2nd and 3rd floor is under construction - coming soon: hydrotherapy, infra-red sauna, soft tissue manipulation, physiotherapy and more...

Do check out their website and instagram:
- Website: https://www.aspirelife.com.my/
- Instagram: https://www.instagram.com/aspirelife_wellness/

Music:
Tobu - Colors [NCS Release] https://youtu.be/MEJCwccKWG0
http://www.youtube.com/tobuofficial
Music promoted by Audio Library https://youtu.be/PQC7VaL7xlc

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