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LiQua Fitness | liquafitness.blogspot.com Reviews
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Live a quality life
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LiQua Fitness: Drawing-In (縮緊腹部)、Bracing (繃緊)之外，核心有沒有其他選擇?
http://liquafitness.blogspot.com/2016/01/drawing-in-bracing.html
Live a quality life. Drawing-In (縮緊腹部)、Bracing (繃緊)之外，核心有沒有其他選擇? Drawing-In (縮緊腹部)時腹橫肌的激發是最多的，但腹橫肌先於橫隔膜的主動收縮卻抑制了橫隔膜，也就是抑制了核心由內而外穩定的唯一可能。 Bracing (繃緊)時，想像被人揍肚子，核心較Drawing-In (縮緊腹部)更來得穩定，但還是刻意不自然的結果，還是由外而內穩定核心的思維。像是握緊氣球卻要把氣球充飽一般，手終究得放開，穩定也由外而內失去。 是自然教的。是由內而外最忠實的核心呈現。橫隔膜優先於腹部、背部、骨盆底的反射，胸腔往四面八方的脹開，橫隔膜壓縮臟器造就如皮球般的腹內壓，背部筋膜肌肉協作所造成的液壓擴大效應"hydraulic amplifier effect"，骨盆底肌自然的反射，丹田所維持下背部的穩定。 因為豎脊肌群的過度活躍取代了"hydraulic amplifier effect(液壓擴大效應)"。 Http:/ www.ptonthenet.com/images/articles/2323 fig07.jpg. 台南市, 歸仁區, Taiwan.
LiQua Fitness: 七月 2015
http://liquafitness.blogspot.com/2015_07_01_archive.html
Live a quality life. 抬左手時，核心採取了較有效率的維持方式，身體排列、呼吸都維持一定的品質，同時右肩也維持了優良的閉鎖鍊穩定性。 而在抬右手時，核心採取了緊繃維持的方式(gripping) ，穩定性由表層負責動作的肌肉維持相當沒有效率，可以看出身體的排列完全跑掉、呼吸侷限，整個身體的維持相當消耗能量。 如果透過組數和次數去衡量抬左和抬右的差異，會發現抬右較差。但是抬右較差是一個力量不足、生理條件上的問題，還是一個神經對肌肉控制沒有效率的問題? 如果只是加強抬右的組數還有次數，這樣是以一個生理的角度去處理神經控制的問題，到最後只是強化了代償模式，得到一個好像比較好的假象。 1 inhibited muscle: diaphragm/L hip iliopsoas ,facilitated muscle: L QL/R pec minor major/ R hip adductors. What counts can't always be counted, what can be counted doesn't always count. - Albert Einstein.
LiQua Fitness: 十一月 2015
http://liquafitness.blogspot.com/2015_11_01_archive.html
Live a quality life. 一個較差的體前彎代表的是，在身體作前曲(multi segmental flexion)時，優先採用脊椎彎曲的策略，當脊椎無法再彎曲時才以髖曲繼續，缺點在於優先採用脊椎彎曲時會大大破壞核心的穩定，以至於到達一定角度腿後便緊縮保護(不是真的靈活性不足)，避免讓頭敲到地上。 此時受測者會感受到腿後緊繃，但真正該改變的是動作習慣本身，而不是作腿後的伸展，因為緊繃是中樞神經叫它剎車緊繃而不是它真的靈活性不足。許多長期練習瑜珈的人，會花很多時間伸展不該伸展的腿後，以致於肌肉真的長度改變，而體前彎似乎也進步了，但其實只是腿後的反應變慢，不但沒有真的改變習慣，反而還破壞肌肉原始的保護機制。 一個好的體前彎所代表的是，動作以髖主導，整個核心維持，當髖曲角度應用完，最後才以胸椎曲的方式完成動作。 要改變一個動作習慣該改變的是動作習慣本身而不是伸展單一肌肉。神經控制的問題通常只會有生理緊繃的表象，依循表象解決問題將創造更大的問題，只有深入徹底了解才能避免因為方向錯誤而造成的不可逆結果。 訂閱： 文章 (Atom). 台南市, 歸仁區, Taiwan.
LiQua Fitness: 三月 2015
http://liquafitness.blogspot.com/2015_03_01_archive.html
Live a quality life. 1 腳併攏，站直。 2 往前彎，碰觸腳趾。 或著可能是摸得到腳趾卻沒辦法自然的呼吸，並且感受到肌肉緊繃。這兩種結果都必須要透過矯正性訓練來恢復髖關節的功能。 A 雙腳放於牆面，軀幹直立，橫膈膜與骨盆底平行，脊椎呈中立。 B 維持正確的呼吸並慢慢將一腳抬起牆面後放下，觀察骨盆的穩 定、呼吸的正確與否、脖子是否僵硬。試著做到二十個反覆並 維持正確的呼吸。 C 雙腳離開牆面並且保持正確的呼吸，如果大腿前測很快感受 到痠痛疲勞，則代表你的呼吸不夠確實，身體以繃緊的方式 維持姿勢。 試著維持二十個正確的呼吸。 動，另一隻腳是否維持直立？試著完成二十個反覆。 以上是最基礎的髖關節訓練，每一個動作的品質都比次數來得重要，當以上動作都可以輕鬆完成(正確的呼吸，中立的姿勢)，我們就可以往part(three)邁進。希望大家有一天都可以像我的學生怡伶一樣，可以在有速度的情況下正確的控制髖關節(kettlebell swing)。 圖一是右髖關節的解剖構造，可以看得出來是一個靈活性很高的關節，但坐式生活卻慢慢的破壞了它與生俱來的特性。 如果細心觀察會發現圖6A和圖6B比較起來A...
LiQua Fitness: 十一月 2014
http://liquafitness.blogspot.com/2014_11_01_archive.html
Live a quality life. 如圖中胸腔往右歪斜導致肩帶一起往右歪斜，但是眼睛為了平視就又把頭往左帶回來，造成左側肩頸過度使用，最終導致左側疼痛，可是是肩頸的問題還是胸腔歪斜的問題. 倘若將左側肩頸放鬆，雖然暫時減輕疼痛，但是由於肩頸緊繃是胸腔歪斜所導致，隨著時間肩頸勢必又開始疼痛。相反的如果可以改善胸腔歪斜的問題，肩頸的疼痛就不會有復發的機會。 本篇文章的重點不是說所有的肩頸問題都是胸腔所造成，而是當有疼痛出現時，或許你真正需要的是能夠掌握身體藍圖的治療師，而非完全追隨疼痛處理的治療師。 12300;Why Do I Keep Jacking Up My Shoulder? A CrossFitter's Dilemma（為何我的肩關節總是有問題？CrossFitter的困境）」. 在我的職業生涯中，已經看過各種大大小小的肩關節傷害。我希望我的運動員可以成功，可以在. 重上個人成績或個人訓練菜單的標準，而在背後更為重要的是，我想保持他們遠離傷害。 12301;的時候，肩膀前面會痛。" "嘿！教練，我可以做. Toes to Bar exercise. 65306; 「. 順序是這樣A...
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LiquaFit - Fitness & Weight Loss Blog
How to reduce face fat with home remedies. April 2, 2018. April 2, 2018. Reducing face fat is the goal pursued by those who want to lose weight, after all of what good is losing lean mass or muscle and conserve face fat? So in addition to physical exercises to burn body and face fat there are also “home remedies” just like chinese herbs that you can do at […]. Green tea weight loss one week. November 26, 2017. January 24, 2018. The taste is bitter but soon […]. November 21, 2017. January 24, 2018. So her...
LiQua Fitness
Live a quality life. 高與低閾值策略/high and low threshold strategy. 高閾值策略: 高速度、大作用力、大承重時，人體所採用的動作或維持姿態策略。表層的主動肌作用，同時無法深層的腹式呼吸。容易疲勞。 低閾值策略: 低速度、小作用力、小承重時，人體所採用的動作或維持姿態策略。深層的穩定肌維持關節中心位置，能夠深層的腹式呼吸。不容易疲勞。 當兩種策略在適當的時機發揮作用，人體的運作就有效率。能夠跑快、跳高，也能夠靜靜坐、站。但當該採取低閾值策略的動作以高閾值的策略完成，就容易疲勞且沒效率。人體基礎的、發育過程中的動作或姿態，如趴、坐、站、走，不應該採用高閾值的策略。 當呼吸於基礎發展性的動作或姿態無法建立時，應當反思承服於身體，因為此時勉強的訓練，只是強化一個不恰當的高閾值策略，本末倒置，事倍功半。 骨盆前傾時淺前線中段腹部大開，恥骨往下而下肋往上。淺背線則中段收緊。 核心運作趨向於髖屈肌優先，抑制了腹內壓正常的產生，也就失去保護下背的能力，豎脊肌必須更加用力才能維持區幹挺立。 我們都很清楚沒有視力會看不好書，但我們不瞭解的是動作模式不足就會...
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