"引體太容易喇,負下重感受度大啲"
"Pull up is too easy for me"
"I should start weight pull up to gain more pulling strength."
When you think normal PULL UP are too easy/boring for you, and you want something different?
Honestly I seldom do weight pull up to aim strength.
Because there are lots more different variations to stimulate your back besides using weight for normal pull up.
Here are few of my favourite exercise❤️
With ONLY your bodyweight.
1️⃣ Open & close grip PULL UP
2️⃣ Archer PULL UP
3️⃣ Typewriter PULL UP
4️⃣ Wide supinated grip PULL UP
5️⃣ High / Explosive PULL UP
Gain muscle memory and control with different variations.
Unleash your BACK today!
"Control your body, not the weight"
#M2HK #街頭健身 #Tutorial
#FitnessHK #HKFitness
#StreetWorkout #Calisthenics #Firm
同時也有22部Youtube影片,追蹤數超過315萬的網紅Jordan Yeoh Fitness,也在其Youtube影片中提到,Closed caption is available in this video. 3 exercises you should start implementing in your workout routine in 2021! Remember, quality over quantity...
high explosive 在 Facebook 的精選貼文
【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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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!
high explosive 在 Yin Sinn Facebook 的最佳貼文
Isometric Strength or Dynamic Movements?
I train both! Isometric exercises can be useful for strengthening & stabilising muscles which translates into us performing better in dynamic movements which are often great for improving our speed , agility & explosive strength!
Always pick the right outfit to ensure you get the best performance in your trainings. Check out this @underarmoursoutheastasia No-Slip Waistband Legging. Super comfortable high rise design for perfect coverage & no waistband slipping / sagging as you move. 🤩
See it yourself from my previous post where I did a test with the jump squat move! ✌🏻
#TheOnlyWayIsThrough #UnderArmourMY #UAMakesHerBetter
#underarmourwomen #fitnessmalaysia #pistolsquat #dynamicmovement #isometric #legday #fitnessmotivation #fitfam #instafitness #fitnessoutfit
high explosive 在 Jordan Yeoh Fitness Youtube 的最讚貼文
Closed caption is available in this video.
3 exercises you should start implementing in your workout routine in 2021! Remember, quality over quantity! Always execute each move with good form, and then add up the reps and sets. That's how you evolve!
▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
Personal Training Web App: https://ironmastery.com
DISCLAIMER
The exercises and workouts provided in this video are for educational purposes only. They are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.
Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.
The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program,
if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort,
you should stop immediately and consult a physician.
#TrainWithJordan #BodyMaster #IronMastery
high explosive 在 CarDebuts Youtube 的最讚貼文
Live ชมสดการเปิดตัว All-New Nissan Note 2021 นิสสัน โน้ต โฉมใหม่ เจนเนอเรชั่นที่ 3
Nissan Motor Co., Ltd. (Headquarters: Nishi-ku, Yokohama City, Kanagawa Prefecture, President: Makoto Uchida) announced on the 24th that it will fully remodel the "Notebook" and release it from December 23, this year (scheduled).
The "Note", which is the most popular model in Nissan's home market, is also a very important model for the business structural reform "Nissan NEXT."
The first " Note " was released in January 2005 with the concept of "a compact car that you can freely enjoy with exhilarating driving and easy-to-use equipment that has never been seen before." Since then, the notebook, which has evolved with the support of many customers, has sold a total of approximately 1.46 million units in 15 years * 1 .
Then, in November 2016, four years after the second generation was released in September 2012, it was released with Nissan's new electric powertrain "e-POWER" born from EV. The powerful and responsive acceleration unique to 100% motor drive and the excellent quietness of "electric driving" have been highly evaluated by customers and won the No. 1 registered vehicle sales in the 2018 calendar year. .. Furthermore, it rushed to become a model representing Nissan with an explosive hit, such as winning the No. 1 domestic compact car sales in the calendar year for the third consecutive year from 2017 to 2019.
* 1 As of the end of October 2020 (according to Nissan research)
The third-generation "Note" to be announced this time is based on the concept of "an advanced compact car packed with driving comfort and enjoyment that exceeds the common sense of compact cars", and the platform has been redesigned and the system has been significantly redesigned. It will be reborn as a completely new advanced compact car, including the first installation of the upgraded 2nd generation "e-POWER". The 2nd generation "e-POWER" has renewed the powertrain hardware and its control, achieving both more powerful and high-quality driving and efficiency at a high level. In addition, smooth and desired "acceleration", smooth "deceleration" control, and outstanding "quietness" unique to electric powertrains have been dramatically improved.
In addition, the driving support technology "ProPilot," which is the first compact car to be installed, is equipped with Nissan's first navigation link function. In addition, by enhancing advanced safety technologies such as "360 ° safety support" in all directions, customers can ride with peace of mind.
The design of the new "Note" embodies the keyword "Timeless Japanese Futureism" of Nissan Design, which is shifting to the new generation. The design of the new "Note", which is consistent with Nissan's first crossover EV "Nissan Aria", which made its world premiere in July this year, appeals to new values and is electrified without being bound by the common wisdom of compact cars. The design makes you feel the times of.
In addition, a full-scale electric 4WD vehicle that drives four wheels with two powerful motors provided in the front and rear will be announced in December this year.
Ashwani Gupta, Chief Operating Officer of Nissan Motor Co., Ltd., said, "'e-POWER' has been recognized by the strict eyes of Japanese customers and has sold a total of 430,000 units. Further refinement of that e-POWER. The new notebook will be equipped with the second-generation e-POWER, which has further improved power, response, and quietness. Nissan will continue to increase the number of e-POWER fans with the new notebook announced today. ", Said.
high explosive 在 Laowu老吳 Youtube 的最佳貼文
Serious Sam 4 reignites the classic FPS series in a high-powered prequel loaded with an explosive arsenal, intergalactic carnage, and perfectly timed one-liners.
《重裝武力4》的劇情將帶你回到一切的起點,還是熟悉的FPS射爆內容,還是兇殘的武器裝備,外加穿越星際的屠殺和神來之筆的吐槽,令人在重溫經典之餘獲得更刺激的體驗。
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