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

This morning, as I started putting on my shoes to go for a run, my grandfather exclaimed "You've got to teach online in 25minutes!" 😱
"Yeah, I'm just going for a whizz round the block." 😎
"What on earth is the point in that??" 🤨 he responded.
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I would be less fit if I never went for a run unless I had time to warm up, run 5k and stretch. I would be weaker if I only lifted weights when I had 1.5hrs for a full balls-to-the-wall session 🏋🏻‍♂️
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Sure, some people can routinely make time for high intensity, high volume exercise.
Some people love making that the centrepiece of their day.
Some are both and content with fitness being a focal point of their life 👍🏽 but, contrary to what the instagram fitness world will lead you to believe, that's really fucking rare.
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Way too may of us seem to think the goal is to "get fit". I can almost guarantee it shouldn't be for most. Not by whatever arbitrary definition of it you're using. You just need to get fit-ter 📈
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A friend of mine the other day said "I can't go to the gym without a PT because if I go on my own I just get in a 60% workout and it's a waste of my time." 🤦🏻‍♂️
HOW have we been convinced that exercise at 60% is a waste of time? I’ll bet most “waste” more time daily scrolling 📱
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Side note: If you think a PT's “job” is to run your arse into the ground at 100%, I can almost guarantee you've got a mediocre one 💁🏻‍♂️
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Equally, it doesn't have to take a lot of your day ⏱ I consulted a couple the other day who have been "meaning to get fit" for a while. They already had a few machines, but seemed to think 15mins on them 3 times a week was pointless. No. What's pointless is having machines you never use.
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🙏🏽 Please, just start by doing SOMETHING. Something you enjoy, that doesn't feel unpleasantly or unsustainably intense / difficult, and then do it for as long as is convenient. Once it's a habit, start trying to give it a bit more effort, and making a bit more time for it. I know we say to have goals in fitness and business and life but, for some, maybe it's the goal that has been getting in the way? Maybe it's the goal that's so daunting that you don't do ANYTHING to get yourself closer to it? 🧐

This video was filmed on my very first day in the gym with @tompurvisptrts at the tail end of May. He’d never met me before, and we were on the back of an impromptu 1-hr whiteboard lecture 📝 on what most of the world calls “warming up” and at RTS we generally refer to as “exercise preparation”.
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A lot of our later conversations were much more technical 🤓 but I thought this was a really accessible way to introduce Tom to many of you who won’t be aware of the man who is behind so much of the accurate information you’ve learnt over the years.
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Tom’s a big proponent of his own RTS motto of “Think science, speak client” and meeting the person you’re talking to “where they’re at” 🗣 You’ll note how casual his terminology was here because he wasn’t sure yet what I was comfortable with. A month later it would probably sound like French to most of the general population 😂
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Anyway, here he’s putting in quite simple layman’s terms what is happening during a warm-up set ⚡️ He’s just getting his muscles “used to” contracting, because 5 minutes ago they were doing nothing 😴
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Think of those sets in terms of their purpose. They’re to prepare your joints for the range they’re going to have to explore, your muscles to contract and the force they and their connective tissue are about to produce and translate respectively, and your neural system to make all of this happen with maximal effort 💯 Yes, the process will encourage increased blood flow so don’t worry about that🫀
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Lastly, they represent your opportunity to focus on what feels good today and what doesn’t 🤔 and what cues you’re going to focus on delivering in your set this session (based on either an intention bias or something in particular you’re working on or experimenting with) without the distraction of managing and controlling heavy load 🥵
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If you start thinking about your “non-working” sets in this manner, you might just find you stop wasting too much energy “getting warm” 🤒🤦🏻‍♂️ and instead spend it improving the readiness of your mind 🧠 muscles 💪🏽 and joints 🦾 to execute the sets ahead of you.
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Bonne courage, mes amis préparés. Go forth and contract.

อีกสิ่งหนึ่งหลักที่ Hero Athletes พยายามจะจุดประกายให้ทุกคนคือการมองให้กว้าง ไม่จำกัดตัวเองอยู่ในข้อมูลใดข้อมูลหนึ่งเป็นเวลานานๆ พยายามกระตุ้นให้ทุกคนค้นคว้าหาข้อมูลด้วยตัวเอง

แต่สิ่งที่สำคัญไปกว่านั้นคือการ 'ทดลอง' ด้วยตัวเอง สังคมบ้านเราขาดผู้กล้าอยู่มาก ไม่กล้าลอง ไม่กล้าเสี่ยง ไม่กล้าทำ ถามคนอื่นเอา อ่านบทความเดียวแล้วสรุปเลยว่าเป็นจริง เห็นใครมีชื่อเสียงออกมาพูดก็เชื่อไปโดยที่ไม่ได้ทราบอะไร ว่า ถูกจ้างมาพูดรึเปล่า รู้เรื่องในสายงานจริงหรือเปล่า หรือแค่ว่ามีชื่อเสียงมีหน้ามีตา ผ่านการทดลองมาหรือยัง

ยกตัวอย่างข้อมูลที่มีผลการวิจัยรองรับ แต่ไร้สาระสิ้นดี

" ห้ามทำ Passive Stretching (ยืดค้าง) ก่อนออกกำลังกาย ให้ทำ Dynamic Stretching (การยืดแบบขยับหดเกร็ง) "

เพราะ ?

เพราะอะไร ?

งง ?

ทำไมทำไม่ได้ ?

อ่านรีเสิชดูก็จะพบว่าการทดลองนั้นเป็นการนำนักปั่นจักรยานท่านหนึ่งมายืดกล้ามเนื้อ Hamstring ค้างไว้ที่จุดสูงสุด 1 นาที แล้วไป Squat 1RM พอไป Squat 1RM ที่เคยได้ก็ลดลงไปจากที่เคยทำได้ แล้วสรุปว่า Passive Stretching ไม่ดี....

ไอ้ห่า ใครเค้าทำกันวะ? ยืดค้างไว้ 1 นาทีแล้วไป Squat 1RM แถมเป็นนักปั่นจักรยานซึ่งไม่มีประสบการณ์มากเท่ากับนักยกน้ำหนักหรือเพาะกายในการ Squat แถม Muscle Fiber ก็น่าจะคนละแบบ

พอรีเสิชนี้ถูกปล่อยออกมาใน Sport and Exercise Journal คนแม่งก็อ่านกันแต่ Conclusion สรุป ห้ามยืดค้างไว้ก่อนออกกำลังกาย....

อ่านแล้วลองคิดวิเคราะห์สักนิดนึงครับ...

ตอนผมทำงานอยู่อเมริกา เป็นเชฟ ต้องยืนทำกับข้าวกะละ 10 ชม. แล้วก็ต้องไปยิมต่อ หลังจากเมื่อยล้าขามากๆหลังทำงาน ก่อนออกกำลังกายก็ยืด Passive Stretching ค้างไว้และ Warm Up เป็นเวลา 30 นาที ทุกครั้งที่จะออกกำลังกายจะรู้สึกพร้อม ยืดหยุ่นมากๆ และไม่มีอาการบาดเจ็บใดๆตลอด 1 ปีเต็มที่ทำงานอยู่ที่อเมริกา รู้สึกว่าเหมาะกับสถานการณ์ของตัวเองอย่างดีมากๆ

ซึ่งในสถานการณ์ของคนอื่นอาจจะไม่เหมาะ แต่สำหรับคนที่นั่งทำงาน ยืนทำงานมาทั้งวัน ทุกคนที่เคยสอนกลับบอกกันเป็นเสียงเดียวว่ารู้สึกดีขึ้นมาก หลังจากที่อยู่ตำแหน่งใดตำแหน่งหนึ่งมานานๆ

อย่าเพิ่งเชื่อที่ผมเขียนแล้วกัน
ไปทดลองเองดูก่อนครับ แล้วค่อยสรุป....

Chin
Hero Athletes

#heroathletes

All level fat burning bodyweight workout. Beginners, please follow the alternative version. Intermediate level, try to keep up with my pace! Hardcore people, take no rest in between each round! As always, your form is the most important of all, slow down and do it with the proper form if you are running out of gas! Download my training App here: https://bit.ly/trainwithjordanapp

Estimated calories burned in this session: 250-450+ kcal
(your fitness tracker might show different results)

▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
Training & Coaching App: https://bit.ly/trainwithjordanapp

Music by Revealed Recordings

0:00 Warm Up
3:13 Round 1
6:25 Round 2
9:37 Round 3
13:00 Round 4
16:27 Final Round

DISCLAIMER

The exercises and workouts provided in this video are for educational purposes only and 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.

#fitness #workout #weightloss

Before learning how to kick up into handstand in the middle of the room… do remember, safety first!

So start by practising with a wall, knowing the feeling of being upside down and most importantly, being able to breathe when you’re inverted.

This tutorial will teach you how to warm up your wrists, shoulders and core for all the safety reasons, then learning how to do a supported handstand to build upper body strength.

If you like my tutorials and content, don’t forget to like my video and subscribe to my channel!

Roxanne is a Certified Yoga Instructor, Pre and Post- Natal Yoga Instructor and a Certified Personal Trainer.

More Yoga and Fitness tutorials:
Instagram: https://www.instagram.com/roxannegan_
#foxyroxyyoga
Facebook: https://m.facebook.com/roxannegan
email: hello@roxannegan.com

Disclaimer:
By participating in this Yoga session, you acknowledge and represent that:
1. to the best of your knowledge, you suffer from no medical or physical condition or disability that will or might increase the normal risks associated with exercise.
2. 2. Your doctor/ gynae/ obgyn has approved your participation in any physical activity.
3. Roxanne does not represent, warrant, undertake or guarantee that you will not suffer from any injury upon participation, and will not be responsible for any injury sustained.

#yogatips #yogatutorial #handstand #howtodohandstand

Learn how to do a supported headstand with the wall before attempting it to do it in the middle of the room for all the safety reasons!
This tutorial will help you warm up your body, strengthen your core, and give you tips and tricks to master your first headstand!

Roxanne is a Certified Yoga Instructor, Pre and Post- Natal Yoga Instructor and a Certified Personal Trainer.

More Yoga and Fitness tutorials:
Instagram: https://www.instagram.com/roxannegan_
#foxyroxyyoga
Facebook: https://m.facebook.com/roxannegan
email: hello@roxannegan.com

Disclaimer:
By participating in this Yoga session, you acknowledge and represent that:
1. to the best of your knowledge, you suffer from no medical or physical condition or disability that will or might increase the normal risks associated with exercise.
2. 2. Your doctor/ gynae/ obgyn has approved your participation in any physical activity.
3. Roxanne does not represent, warrant, undertake or guarantee that you will not suffer from any injury upon participation, and will not be responsible for any injury sustained.