Từ vựng và ý tưởng IELTS Speaking theo chủ đề – Cities & The Countryside
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VOCABULARY
- the hectic pace of life (noun phrase): nhịp sống hối hả
ENG: a life that is very busy and involves a lot of rushed activity
- monotonous (adj): buồn tẻ
ENG: not changing and therefore boring
- a myriad of something (noun): nhiều cái gì
ENG: a lot of something
- downtown (adj/ adv): thành phố
ENG: in or to the central part of a city
- shopping mall (noun): trung tâm thương mại
ENG: a large building or covered area that has many shops, restaurants, etc. inside it
- go to the movies (verb phrase): đi xem phim ở rạp
ENG: to go to the theatre
- land a fulfilling job (verb phrase): có công việc tốt
ENG: to have a good job
- a nature lover (noun phrase): người yêu thiên nhiên
ENG: a person who loves nature
- lead a healthy life (verb phrase): có lối sống khỏe mạnh
ENG: to live healthily
- pollution-free (adj): không ô nhiễm
ENG: unpolluted
- the cost of living (noun phrase): chi phí sinh hoạt
ENG: the amount of money that a person needs to live
- burn the midnight oil (idiom): học hành/ làm việc đến đêm khuya
ENG: to study or work until late at night
- daily expenses (noun phrase): chi phí hàng ngày
ENG: the money that you spend on daily bills
- get the right work-life balance (verb phrase): rõ ràng
ENG: maintain the equal amount of time you spend doing your job compared with the amount of time you spend with your family and doing things you enjoy
- a strong sense of community (noun phrase): rõ ràng
ENG: very sociable
- give a helping hand (verb phrase): giúp đỡ ai
ENG: to help somebody
- the relaxed pace of life (noun phrase): nhịp sống chậm
ENG: a life that isn’t very busy
- downtown (adj/ adv): thành phố
ENG: in or to the central part of a city
- down in the dumps (idiom): buồn
ENG: sad
- hang around with somebody (phrasal verb) ra ngoài với ai
ENG: to spend time with someone
- sightseeing (uncountable noun): tham quan
ENG: the activity of visiting interesting buildings and places as a tourist
- uplift somebody (verb): khiến tâm trạng ai tốt hơn
ENG: to make somebody feel happier or give somebody more hope
- sip something (verb): nhâm nhi
ENG: to drink something, taking a very small amount each time
- all-time favourite (adj): (cái gì) yêu thích nhất từ trước đến nay
ENG: that is liked the most of any time
- hit the gym (verb phrase): đến phòng tập
ENG: to go to the gym
- a sedentary lifestyle (noun phrase): lối sống ít vận động
ENG: a lifestyle in which you spend a lot of time sitting down
- full-body workout (noun phrase): bài tập toàn thân
ENG: a period of physical exercise that you do to keep fit for your whole body
- die-to-for (adj): tuyệt, được ưa thích
ENG: excellent or to be strongly wished for
- have a big passion for something (verb phrase): có đam mê với cái gì
ENG: am interested in something
- engage in something (phrasal verb): tham gia vào việc gì
ENG: to take part in something
- an early bird (idiom): người thức dậy sớm
ENG: a person who gets up, arrives, etc. very early
- make a bargain (with somebody) (verb phrase) trả giá
ENG: a thing bought for less than the usual price
- a great sense of accomplishment (noun phrase): cảm giác đạt được gì
ENG: an impressive thing that is done or achieved after a lot of work
- take good care of somebody/ something (phrasal verb): chăm sóc ai/ cái gì tốt
ENG: to care for somebody/something very well
- breathtaking (adj): (cảnh) đẹp
ENG: very exciting or impressive (usually in a pleasant way)
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『Hip Flexor Drill and anatomy 』
✔️髖屈肌肉群是一組強而有力的髖關節屈的肌肉群,尤其在下肢的動作上,不管是深蹲、硬舉、加速、衝刺、垂直跳都扮演相當關鍵的角色。然而我們現在多數的人生活型態(久坐或者同時維持某一姿勢過久),讓它無法發揮功能,過緊、無力。 除了平時養成運動前的筋膜放鬆和動態伸展之外,強化跟啟動其功能也是很好的保養。
✔️動作執行:
Funtional : squat ,deadlift ,acceleration , sprint and Jump .
單腳彎曲的同時,將對側腳伸直(Separation)此時將你的腰椎穩定好,不會有過多的伸展。
難度加強:可以將你的肩胛離地往對側腳方向靠近,可以強化腹部核心肌肉群(包含腹直肌以及腹內外協肌群)
✔️Action execution:I hold my front hip perfectly without rotating it while the opposite leg extends .
Maintains separation instead of collapsing to midline and that ain’t easy folks . Use bands to maintain tension. And next level , you can leave scapula off the floor ,Strengthen the abdominal and external oblique muscle。
Simple but Useful .
✔️Hip Flexor Muscle or Iliopsoas/ 髖屈肌肉群 :
主要是從髂肌以及腰大 (小)肌組合而成
從解剖肌動學來看,它們是一群強而有力量的的肌肉群,主要動作在於協助髖關節做彎曲的動作,
也就是膝蓋往胸部方向(knee to chest ) 移動。
近期的研究似乎發現到其實腰肌以及髂肌的功能似乎是不同的,Iliac 工作在於做幫你做抬膝得動動作,
然而Psoas 卻是扮演穩定(stable)腰椎(Lumbar spine)的功能。
✔️Anatomy noun 解剖學名詞
Iliac muscle 髂肌
Origin :髂窩(iliac fossa)
Insertion:股骨小轉子(lesser trochanter)
motion:Hip flexion(髖關節彎曲)以及髖關節些微外旋(lateral rotation)
Psoas muscle 腰大肌
Origin :T12~L5的脊椎橫突、椎體、椎間盤
Insertion:股骨小轉子(lesser trochanter)
motion:Hip flexion(髖關節彎曲)以及髖關節些微外旋(lateral rotation)
#prehab #Mobility #Stability #HipFlexor #Iliopsoas#anatomy#motion#Training#MWOD
#Lumbarspine#Drill#hipflexordrill#SimplebutUseful #Lifestyle
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