關於 plyometric ，我們在網路上蒐集到這些相關的討論、資訊與評價

🔶🔷《學生表揚》🔷🔶【一對二訓練】
（✅✅現優惠到9月30日 $580一位✅✅）
【一個為左functional strength】
【一個為左叉蛋飯😂】

呢兩個女學生一開始
一個完全冇接觸過gym 本身係一個排球及獨木舟愛好者
但由於膝頭有傷患做過手術 所以唔敢自己亂開始
機緣巧合之下就黎左一對二
由一開始BWsquat有問題 而家可以barbell squat 70KG

另外一個頭髮成日轉色(有睇開story一定認得)🤣
本身已經有做gym習慣 但因為好想有「春麗腿」同太鍾意食叉蛋飯而唔可以唔keep fit

時至今日不論barbell, plyometric movement, power clean都不斷進步
亦可以應用於自己生活及運動當中
叻女! 繼續努力!
—————————————————————-

‼️ 一對一訓練接受預約 & 一對二正在進行 ‼️

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🟠 長文專用 instagrm
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⚫️ 一對二訓練 $700一位
（✅✅現優惠到9月30日 $580一位✅✅）
⚫️ 一對一訓練前評估為 HKD $800
—————————————————————-

#全民健身 #全民運動 #全民健身刻不容緩 #全民變強 #全民健康 #健身的事 #香港 #健身教練 #健康 #健身 #舉鐵 #舉重 #香港健身
#GymzacDon #Fitness #Strength #Power #Health #hkig

【黏彈性（Viscoelasticity）】
.
「一直坐在電腦桌前，以後就會駝背嗎？」
「肌肉像是塑膠袋，被拉長之後就回不去了嗎？」
.
黏彈性（Viscoelasticity），是指「一個物體同時有黏性、彈性，兩種性質」，大部分的軟組織包括：韌帶、筋膜、椎間盤、肌肉等，皆具有黏彈性。這邊會以肌肉為範例：
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🔸 彈性（elasticity）
可以想像成「橡皮筋」，當有外力將肌肉拉開、伸展開時，肌肉會形變到更長的狀態，在移除外力時，肌肉會自然的回彈到原先的長度。受到外力造成形變後，並能回到原本的狀態，我們稱之為「彈性」。
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軟組織具備「彈性」，有助於提升運動表現、減少身體需要消耗的能量。舉例來說，要跳高摸籃框時，會先稍微蹲地，目的是透過重力先將肌腱、肌肉拉開來儲存能量，並在站起來的瞬間，透過「肌肉、肌腱自然回彈到原先的長度」，釋放能量。這種使用軟組織「彈性」的訓練，我們又稱之為增強式訓練（plyometric training）
.
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🔸 黏性（viscosity）或塑性（plasticity）
可以把肌肉想像成「塑膠袋」，當外力施予在肌肉上，肌肉產生形變後，「可能無法回到原先的狀態」，就像拉扯塑膠袋一樣，會讓塑膠袋無法回到原先的模樣。身體的軟組織，是否也會『短暫地或永久性的形變』，取決於：
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a. 施予受力的大小
b. 施予受力的頻率
c. 施予受力的時間
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例如大腿拉傷，瞬間巨大的外力讓肌纖維部分撕裂，這些受傷的肌纖維當下就沒辦法回到原本的型態。更常見的例子則是，規律、長時間的靜態伸展，可以使肌肉長度變的比原先還長。同樣地，若因為長時間久坐或固定在特定姿勢下，擺在較短或較長位置的肌肉，隨著時間、頻率，也會真的變得比較短或較長（adaptive shortening）
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所幸的是，軟組織被塑形後，不管「變長或變短」，還是有機會透過運動訓練、治療等，恢復到原先的狀態，因為身體並不是像塑膠袋只具備塑性。
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（註：黏性與塑性在意義上還是有些微不同）
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不管是運動、訓練、治療時，必須將軟組織的黏性、塑性、彈性等納入考量，才能達到最好的效果。
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其他文章：https://jackchen.sport.blog/
其他圖片：https://www.instagram.com/chenhc82/
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#黏彈性 #塑性 #彈性 #黏性 #肌肉 #軟組織 #伸展 #姿勢 #運動 #物理治療 #物理治療師 #陳曉謙 #viscoelastcitiy #plasticity #elastcitiy #viscosity #muscle #softtissue #adaptiveshortening #posture #stretching #exercise #physiotherapy #physiotherapist

【奧林匹克式舉重動作不能捨棄的理由】

分享《The System: Soviet Periodization Adapted for the American Strength Coach》書中對奧林匹克式舉重的看法。該書的作者們並沒有否定專項訓練的重要性，但強調現階段(美國許多力量教練)用其他動作「取代」奧林匹克式舉重是不智的作法，主要的理由是上膊和抓舉能訓練到「大範圍動作」與「全身性」的「爆發力」與「速度」。下面附上原文、我的譯文和懸垂式上膊的訓練側拍影片：
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#以下為譯文，最後附上原文，若有發現翻譯不到位或有問題的地方，非常歡迎也希望各界指正！
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近年來，隨著人們越來越重視力量訓練中的安全性，以及所謂的「專項力量」訓練，奧林匹克式舉重動作已不再受到許多力量教練的青睞。主要的理由是，如果運動員不是要參加奧林匹克舉重比賽，有更好的爆發力訓練動作可以選，它們更容易轉化為運動賽場上的成績，而且這些動作不用移動那麼大的重量，所以對身體的壓力與風險會低很多。

為了甩開風險，有許多擲藥球或更有創意的動作已經在許多運動團隊的力量課表中取代上膊、抓舉、挺舉。在我們看來，這個鐘擺甩得太遠了，這些動作一直都能培養出世界上最強、最具爆發力運動員，現在卻要完全捨棄，實在太過極端。

我們要瞭解奧林匹克式舉重動作的主要目的是：通過「大範圍的動作」（特別是下肢）在全身產生最大的爆發力。

專攻奧林匹克式舉重選手和特別注重專項力量訓練的選手，這兩者的訓練課表，你最常發現的區別是：舉重選手是透過大範圍且快速的動作來訓練下肢；換言之，後者的動作幅度大都比較小。很多教練出於善意，使用了許多替代舉重的練習動作，但這些練習並沒有辦法達到舉重動作所需的柔韌性、協調性與力量輸出。

使用奧林匹克式舉重動作可以訓練到關節在較大彎屈幅度時的爆發力和穩定度，那也是身體在賽場上可能會碰到的幅度。(譯者註：當然對純跑者和泳者來說就並非如此了，不過自行車選手和大部分的球類運動相當符合)

一位運動員在進行完整的抓舉、挺舉時，如果進步太快或是沒有經過正確的指導再加上大重量，的確會導致受傷。但所有的訓練動作都是這樣，只要進階太快、操作不當或重量太重都會受傷，所以問題不在動作，而在於教練沒讓運動員準備好。

像美式足球或籃球這種運動的動作幅度很大，執行動作時需要高度的柔軟度與力量；在提升這些能力上，奧林匹克式舉重動作會比擲藥球的訓練更有效率。這些動作並不危險，只要你能先評估他們的身體是否有能力安全完成這些動作，事先對舉重動作進行規劃與指導，以及循序漸近地增加重量和動作難度，那麼很多顧慮都會消失。

當你能有效且適當地進行奧林匹克式舉重訓練，你會發現它的好處遠遠大於缺點。

(但作者也強調並不是每個人一開始都適合練奧林匹克式舉重動作)

一開始先別進行大量且高強度的奧林匹克式舉重訓練，最好先等到運動員們至少已經練了幾年之後才能大量的練。如果他們在早期要發展爆發力，可在運動員學習和改善舉重動作時先進行「跳躍」與「增強式訓練」。

無論什麼動作，練熟了動作的技術之後，接下來「速度」是第一位。雖然體育界很重視力量和肌肥大，但力量所表現出來的速度才是真正分出運動員實力差異的關鍵所在。

在健力（powerlifting）比賽中，動作的速度並不重要，目標是舉得更重，不管花多長時間，比賽結果只看重量。但在美式足球場上，最強壯的線鋒球員若不能迅速將力量轉化為控制對手防守球員的能力，他們就不能算是成功的進攻組球員。同理，一位能肩推數百磅重的鉛球選手，如果他不能用全身的力量來加速擲出鉛球，他也將無法把獎牌帶回家。

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#原文如下
THE OLYMPIC LIFTING CONTROVERSY

In recent years with the increasing emphasis on safety in strength training and what is termed “sport specific” training, the Olympic lifts have fallen out of favor with many strength coaches. The argument is that if you are not competing in Olympic lifting, there are better options for training explosive strength that translate more readily to sports performance, without the risks and strain inherent in rapidly moving heavy weights.

Variations of medicine ball throws or more creative exercises have taken the place of cleans, snatches, and jerks in the strength programming of many teams as coaches try to reduce those risks. In our opinion, the pendulum has swung too far away from using the movements that have consistently produced the strongest and most explosive athletes in the world.
The main goal of the Olympic lifts is to generate maximal power and explosive strength in the entire body through large ranges of motion, particularly for the lower extremities.

The differences you will most often find between the training regimen of an Olympic weightlifter and of athletes performing more “sport specific” training are that weightlifters consistently take the lower extremities through high-speed, large range-of-motion exercises. Many of the substituted movements and exercises used by a well-intentioned strength coach do not come close to demanding and developing the flexibility, coordination, and force output demanded by the weightlifting exercises.

It is true that subjecting an athlete to a full snatch or jerk with a substantial amount of weight without the proper instruction or progression will often result in injury. However, that holds true for any exercise. It is not the fault of the exercise, but rather the coach’s fault for failing to prepare the athlete to succeed.

Dynamic sports like football or basketball require suppleness and strength expressed through large ranges of motion; the Olympic lifts are more effective at facilitating those qualities than a medicine ball toss. If you assess an athlete to be physically capable of performing the movements safely and if the lifts are programmed and coached effectively and progressed in both weight and complexity, many concerns diminish.

You will discover that when implemented effectively and appropriately, the benefits of the Olympic lifts far outweigh the drawbacks.

A significantly high volume of Olympic lifting is best left to the athletes with at least a few years of training under their belts. For developing athletes such as these, the power and explosive qualities can be addressed through jumping or plyometric training as the Olympic lifts are coached and refined over time.
After mastering technical efficiency and form, no matter what the movement, speed should always be the priority. Although strength and muscle hypertrophy are important in the world of sports, the rapid expression of that strength is what separates athletes on the field of play.

In the sport of powerlifting, the speed of the movement is not critical. The goal is to lift the maximum weight, however long it takes. On the football field, the strongest linemen will rarely succeed if they cannot rapidly translate that strength to control an oncoming defender. A shot putter who can military press hundreds of pounds will not take home a medal without the ability to explosively accelerate the entire body to throw the shot.
(extracted from page 101~102)
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This is an intermediate total body workout combination isometric and plyometric movements. It’s going to challenge and build your strength, power and endurance. Let’s bring out the athlete inside you!!

Duration: 28 minutes
Estimated Calories Burned: 220 - 300Cals

CIRCUIT 1 - Lower body
1) Squat | Squat Pulses
2) Reverse Lunge | Lunge Pulses (R)
3) Reverse Lunge | Lunge Pulses (L)
4) Criss Cross Squat | Wide Squat Pulses
5) Curtsy Lunge | Skaters

CIRCUIT 2 - Upper Body & Core
1) Push-up with Rotation | Push-up Hold
2) Mountain Climbers | High Plank Hold
3) Crab Toe Touch | Reverse Plank Hold
4) Plank Jacks | Plank Hold
5) Knee Tucks | Hollow Hold

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註： Planche Lean 前傾越多，難度越大
感謝 Katrinauntie 提供繁中字幕

《與區議員居家運動》系列第二集出爐了！嘉賓樂活鰂魚涌的陳寶琼議員 Kelly 會與大家練習上半身，就算活動只有一米乘兩米，仍然可以達致有效的訓練

與上一集一樣，我們以 Train to Failure 訓練至力歇為原則，每項練習力歇後休息兩、三分鐘，重複三次或以上

今次內容集中於上半身，分成推胸、拉背、肩膊三種類型，每類型分設兩種難度

推胸/臂三頭肌：
Plyometric Push-ups 四肢離地彈跳掌上壓 (中階)、 Triceps Extension 臂三頭肌伸展 (初階)
背肌：
Reverse Plank 逆平板撐 (中階)、 Black Widow 背部黑寡婦 (初階)
肩膊 (特別係前三角肌)：
Pike Push-ups 肩部蝦型掌上壓 (中階)、 Planche Lean 俄挺衝肩 (初階，前傾越多、難度越大)

Please READ this box for more info. This is a high intensity fat burning workout which aims to burn up to 300 calories in 20 minutes. Perform 8 exercises in 8 minutes without stopping then rest for a minute and repeat the whole circuit again. If you can, push yourself for the third circuit to.

This video will guide you from the beginning - 3 mins warm up, high intensity circuit training and finish off with quick stretches.

Each exercise is to be performed for 45 secs, rest for 15 secs then move straight on to the next exercise until you've completed the whole circuit.

Exercises:
1) Jump Squat
2) Push-ups
3) Burpees
4) Mountain Climber
5) Lunges
6) Plank & Push-ups
7) Dips
8) Crunches with Leg Extension

There are lots of jumping involve, so before you start this workout, check that you're physically fit.

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HIIT
Hight intensity interval training
calories burning workout
fat burning workout
burn a lot of calories
circuit training
intense circuit training
high impact workout
plyometric
jumps