tag:blogger.com,1999:blog-79770900504857791562024-02-19T14:44:48.004-08:00簡易運動博客 by: Fred Wong - personal trainer in Hong KongFRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comBlogger750125tag:blogger.com,1999:blog-7977090050485779156.post-91174856940723638282020-06-30T09:03:00.026-07:002022-12-12T06:38:01.020-08:00Online Personal Training 網上健身課程<div class="separator" style="clear: both; text-align: center;">
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<b>- 度身訂造訓練流程</b><br />
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按你嘅目標、身體及體能狀況,設計一套詳細嘅訓練流程。<br />
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<b>- 改善飲食習慣</b><br />
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檢視你現有嘅飲食習慣,並作出改善建議。<br />
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<b>- 跟進訓練進度</b><br />
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每次訓練後,檢査並以短片講解需改善地方。<br />
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<b>- 按進度更新訓練流程</b><br />
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確保持續不斷進步,邁向健體目標。<br />
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<b>- 價格相宜</b><br />
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每月價錢可能只係正常 Personal Training 嘅 20%。<br />
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<b>- 不受地區限制</b><br />
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只需透過互聯網監察進度,無需見面。<br />
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<span lang="ZH-TW" style="font-family: "pmingliu" , serif; mso-ansi-language: EN-HK; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><b><u>步驟</u></b></span><o:p></o:p><br />
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<li style="text-align: left;"><span lang="ZH-TW" style="font-family: "pmingliu" , serif; mso-ansi-language: EN-HK; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">填寫問卷</span><span lang="ZH-TW"> </span>– <span lang="ZH-TW" style="font-family: "pmingliu" , serif; mso-ansi-language: EN-HK; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">了解現時身體狀況、運動及飲食習慣、健身目標等。</span></li>
<li style="text-align: left;"><span lang="ZH-TW" style="font-family: "pmingliu" , serif; mso-ansi-language: EN-HK; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">設計流程</span><span lang="ZH-TW"> </span>– <span lang="ZH-TW" style="font-family: "pmingliu" , serif; mso-ansi-language: EN-HK; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">按問卷結果,設計運動流程清單,餐單將會清楚列明動作、次數、重量、休息時間,每個動作均附有示範短片。</span></li>
<li style="text-align: left;"><span lang="ZH-TW" style="font-family: "pmingliu" , serif; mso-ansi-language: EN-HK; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">檢查每次訓練</span><span lang="ZH-TW"> </span>– <span lang="ZH-TW" style="font-family: "pmingliu" , serif; mso-ansi-language: EN-HK; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">學員每次訓練均需要記低每組重量及次數,以及用手提電話拍攝數條短片(每條約一分鐘),訓練後傳送給教練檢查;教練檢查後,會拍攝短片回覆,給與評語,以及更新之後的運動流程清單。</span></li>
<li style="text-align: left;"><span lang="ZH-TW" style="font-family: "pmingliu" , serif; mso-ansi-language: EN-HK; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">檢查飲食與體重體脂</span><span lang="ZH-TW"> </span>– <span lang="ZH-TW" style="font-family: "pmingliu" , serif; mso-ansi-language: EN-HK; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">學員需定時記錄體重、體脂及日常飲食,給教練檢查。教練會因應體重、體脂走勢,調整運動流程清單及飲食。</span></li>
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<b><u><div class="MsoNormal"><b><u><br /></u></b></div>教練團隊 (以英文字母順序排列)</u></b></div><div class="MsoNormal"><b><u><br /></u></b></div><div class="MsoNormal"><b><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfootyVTAiPcwvq5Y1jyf6S14lTmqR8nVmg6TkFvkiB_fq5iNn7U1Ne7o565S5lNZN4c0JnYW4PSSuUnpCC0WRIv4v9YfugOtnakah5K6RoLRetbFSgxaxTdbWeRF6qupdtcNekcRFenZ_GAhtrPjh4IQn5tlHg01fJmHGgMPp42EG1nQ4NXmtATpa/s1080/PT3%20Cedric%20Kong%20PT%20profile.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1079" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfootyVTAiPcwvq5Y1jyf6S14lTmqR8nVmg6TkFvkiB_fq5iNn7U1Ne7o565S5lNZN4c0JnYW4PSSuUnpCC0WRIv4v9YfugOtnakah5K6RoLRetbFSgxaxTdbWeRF6qupdtcNekcRFenZ_GAhtrPjh4IQn5tlHg01fJmHGgMPp42EG1nQ4NXmtATpa/s16000/PT3%20Cedric%20Kong%20PT%20profile.jpg" /></a></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy0JU5vKOIPb38jzq6YRsZwQnlzw7QyBcNBBjK5sbSVQXwijMdszQQJz82lOdDFTZRjtd1RrEikYzDgJUC4-FGxDVUo76y7Yw9558Ys-dSrc4NOuqmt6YcvkoY7NTje7tMIWRD4xMnpwAc7tNx75Gos6-u0DlIZsGvbsqf9sBR83JB5Swqh55PlOlo/s1080/PT4%20Connie%20Kao%20PT%20profile.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1079" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy0JU5vKOIPb38jzq6YRsZwQnlzw7QyBcNBBjK5sbSVQXwijMdszQQJz82lOdDFTZRjtd1RrEikYzDgJUC4-FGxDVUo76y7Yw9558Ys-dSrc4NOuqmt6YcvkoY7NTje7tMIWRD4xMnpwAc7tNx75Gos6-u0DlIZsGvbsqf9sBR83JB5Swqh55PlOlo/s16000/PT4%20Connie%20Kao%20PT%20profile.jpg" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnH9iUqYB48O1Cqko8Gld9VXrhFXaJgH_AUnX5tnYPmsaQZxsX9sPPHMM-b75IjsoB2-i95k1YwUuJea9Gr22yzmNc4DMDr0rnZ3_uERP0kx9eo3OPtyQeHz6ao81ANL1XeWcm7Uepr59uKd0li2kIAp3XBlbhMQJeyxd1bcaZEYkRsPfUqwyxdMDW/s1080/PT2%20Joy%20Lu%20PT%20profile.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /><img border="0" data-original-height="1079" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnH9iUqYB48O1Cqko8Gld9VXrhFXaJgH_AUnX5tnYPmsaQZxsX9sPPHMM-b75IjsoB2-i95k1YwUuJea9Gr22yzmNc4DMDr0rnZ3_uERP0kx9eo3OPtyQeHz6ao81ANL1XeWcm7Uepr59uKd0li2kIAp3XBlbhMQJeyxd1bcaZEYkRsPfUqwyxdMDW/s16000/PT2%20Joy%20Lu%20PT%20profile.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrxEriaQ8PwEXKrzeJPiT_ik3kGcRwWQvg5mq2jtFpPkfgY8CHcf34YEbXxovqCBNzMda1qOYRb15sBlhwfMMyqPF_Qc92UrlyK8AbDilgm9iV-n7t1w0OFrPKr1KqJP06C543T6Qm_gM8-XHoGEyffKA-D9tKjEbOx9xRD8cdq8-1U_o8g0ZoM_35/s1080/PT1%20Oscar%20Ng%20PT%20profile.jpg" style="clear: left; display: inline; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1079" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrxEriaQ8PwEXKrzeJPiT_ik3kGcRwWQvg5mq2jtFpPkfgY8CHcf34YEbXxovqCBNzMda1qOYRb15sBlhwfMMyqPF_Qc92UrlyK8AbDilgm9iV-n7t1w0OFrPKr1KqJP06C543T6Qm_gM8-XHoGEyffKA-D9tKjEbOx9xRD8cdq8-1U_o8g0ZoM_35/s16000/PT1%20Oscar%20Ng%20PT%20profile.jpg" /></a></div></b><br /></div>
<u><b>價錢</b></u><br /><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi522Wm6M2etMnA9h1JaPDnI0vW5ct1sAwtIbC82lmY5cPTyGdrONpDaZ-1n0jQzNWyICGe0bXQPQFP-wM4O8kuZqxIjX1vkrBaZ1dK9ayRocUu1pyEXGmlVv0DnQk5B1KoVG29LrvT7jhGovTPkQne-zfUF7muvS54hpBSmCUPnxZU5tHZhjgXzQXA/s931/TEAM%20pricing%20202210.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="801" data-original-width="931" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi522Wm6M2etMnA9h1JaPDnI0vW5ct1sAwtIbC82lmY5cPTyGdrONpDaZ-1n0jQzNWyICGe0bXQPQFP-wM4O8kuZqxIjX1vkrBaZ1dK9ayRocUu1pyEXGmlVv0DnQk5B1KoVG29LrvT7jhGovTPkQne-zfUF7muvS54hpBSmCUPnxZU5tHZhjgXzQXA/s16000/TEAM%20pricing%20202210.png" /></a>(請點擊放大圖片)</div></div>
<br /><div style="text-align: center;"><span style="font-size: x-large;"><b>課程報名及查詢 / 加入教練團隊</b></span></div><div style="text-align: center;"><b style="font-size: x-large;">請 Whatsapp </b><b style="font-size: x-large;">(852) 94307498</b></div>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-70256841626155161942018-02-25T21:48:00.004-08:002018-02-25T21:48:59.464-08:00膝頭有傷,可否做「深蹲」?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWUzDpZkl9Wsm6lYiW0aP1Ym_iiDBktp63rwgt47qmDKfYj402P_tUldU-kQazXMMRL1ZvC808FtZfPGuyZBbW5vayJearRf8Kyi08KObQEukf7tLjLJ9rz4lLDhJPKeb5mc5QElLcR-4/s1600/Cover+pic.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="798" data-original-width="1419" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWUzDpZkl9Wsm6lYiW0aP1Ym_iiDBktp63rwgt47qmDKfYj402P_tUldU-kQazXMMRL1ZvC808FtZfPGuyZBbW5vayJearRf8Kyi08KObQEukf7tLjLJ9rz4lLDhJPKeb5mc5QElLcR-4/s320/Cover+pic.png" width="320" /></a></div>
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<a href="https://youtu.be/uFkGBHEmAMc"><span style="font-family: "adobe fan heiti std b" , "sans-serif"; font-size: 12.0pt; line-height: 115%;">https://youtu.be/uFkGBHEmAMc</span></a><span style="font-family: "adobe fan heiti std b" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></div>
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<span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。</span><br />
<span style="background-color: white; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 14.85px;">詳程請登入:</span><a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html" style="background-color: white; color: #6699cc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; text-decoration-line: none;">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-18558663000345231862018-02-25T21:47:00.002-08:002018-02-25T21:47:36.782-08:00做唔到 Squat 同 Situp,就要上拉筋班?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtU2Tbm0OZOYxbcRbDd2_if6xnDLN2y-508KLprSMqkmoj7sVDUr0fErBWkHtmEq1t3H_ndYAfqjekJrpp6SXL2YHsknpI4zCAvfCwIJx6sSD_3H3KZWU1pT3vEFGnoFbBfqwc5mf7hd0/s1600/Cover+pic.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtU2Tbm0OZOYxbcRbDd2_if6xnDLN2y-508KLprSMqkmoj7sVDUr0fErBWkHtmEq1t3H_ndYAfqjekJrpp6SXL2YHsknpI4zCAvfCwIJx6sSD_3H3KZWU1pT3vEFGnoFbBfqwc5mf7hd0/s320/Cover+pic.jpg" /></a><br />
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做唔到 Squat 或 Situp,未必同柔軟度有關。就算真係筋太緊,都未必要上拉筋班。 <br />
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<a href="https://youtu.be/UmyxGFuUJnQ">https://youtu.be/UmyxGFuUJnQ</a> <br />
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<iframe allow="autoplay; encrypted-media" allowfullscreen="" frameborder="0" height="360" src="https://www.youtube.com/embed/UmyxGFuUJnQ?ecver=2" style="height: 100%; left: 0; position: absolute; width: 100%;" width="640"></iframe></div>
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單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />
詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-83118948843159220732018-02-25T21:45:00.004-08:002018-02-25T21:45:45.772-08:00減低 Deadlift 聲浪方法<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJSVIJZf16PtHCR1krJo9EJ-lc1GPY1v950o5t7h73M5mZImg5yAx6tcDRCTJpvKVNjYBNKzcVFhOgFpwHWA0foZd-BM-QpQFkm9_N77QPjctgE42Dx-X9GKDOjEYrg0aRiuANwmRhZDs/s1600/Cover+pic.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJSVIJZf16PtHCR1krJo9EJ-lc1GPY1v950o5t7h73M5mZImg5yAx6tcDRCTJpvKVNjYBNKzcVFhOgFpwHWA0foZd-BM-QpQFkm9_N77QPjctgE42Dx-X9GKDOjEYrg0aRiuANwmRhZDs/s320/Cover+pic.jpg" /></a><br />
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<a href="https://youtu.be/WgxZ3zKT1-o">https://youtu.be/WgxZ3zKT1-o</a> <br />
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單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />
詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-53372871730220695122018-02-25T21:44:00.003-08:002018-02-25T21:44:33.726-08:00平板支撐 - 條腰係咪要直?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEMnA5x1sVHJ6WYnzs3B1gXqGiOaibkklMLWc3f7AEpwso8GepfyhHZUYJgrdXx1gTyPZI4rHUlPRS0duJK9HfO-dM7g_xBcR26B5588-MtypCYGkCt-v9zjBbRvVkgqCdcfICpzaxy4w/s1600/Cover+pic.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEMnA5x1sVHJ6WYnzs3B1gXqGiOaibkklMLWc3f7AEpwso8GepfyhHZUYJgrdXx1gTyPZI4rHUlPRS0duJK9HfO-dM7g_xBcR26B5588-MtypCYGkCt-v9zjBbRvVkgqCdcfICpzaxy4w/s320/Cover+pic.jpg" /></a><br />
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平板支撐 - 條腰係咪要直?點先為之直? <br />
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<a href="https://youtu.be/cFsV-zrQRY8">https://youtu.be/cFsV-zrQRY8</a> <br />
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單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />
詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-5070270551565566792018-02-25T21:41:00.005-08:002018-02-25T21:41:58.741-08:00「唔練上身得唔得?」<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRItnxXZlMuM3mnkSHt5f1BM-FmgLk8IDwwUhBjQY0KYmgWSX_Ng-sqV2Lnc9xXMtAlv6CRL44H7ROa99Pi4OmuUyUZ1aG26QqSNk1IPHiIYns0vyLKISTet61-4yNUeD47xHv_Ej4NlM/s1600/20180123+%25E3%2580%258C%25E5%2594%2594%25E7%25B7%25B4%25E4%25B8%258A%25E8%25BA%25AB%25E5%25BE%2597%25E5%2594%2594%25E5%25BE%2597%25EF%25BC%259F%25E3%2580%258D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="540" data-original-width="960" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRItnxXZlMuM3mnkSHt5f1BM-FmgLk8IDwwUhBjQY0KYmgWSX_Ng-sqV2Lnc9xXMtAlv6CRL44H7ROa99Pi4OmuUyUZ1aG26QqSNk1IPHiIYns0vyLKISTet61-4yNUeD47xHv_Ej4NlM/s320/20180123+%25E3%2580%258C%25E5%2594%2594%25E7%25B7%25B4%25E4%25B8%258A%25E8%25BA%25AB%25E5%25BE%2597%25E5%2594%2594%25E5%25BE%2597%25EF%25BC%259F%25E3%2580%258D.jpg" width="320" /></a></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">最近有位新學生,要求上堂時避免操練上身,原因係佢工作時會成日用到雙手,曾經試過做完運動後,返工時會好攰。</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">我覺得健身訓練與日常生活嘅關係,就好似煮餸落調味料咁:</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">完全唔落</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"> / <span lang="ZH-HK">落得太少,碟餸冇味;</span><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">落得太多又唔得;</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">落錯調味料</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"> / <span lang="ZH-HK">落嘅時間唔啱,啲味又會錯晒</span><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">如果</span><span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-bidi-font-family: MingLiU; mso-fareast-language: ZH-HK;">健身訓練嘅份量、時間、方法掌握得好,絕對能夠提升生活質素:行路有力、返工條腰唔會咁易攰、上落樓梯膝頭唔會痛、等等。</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"><o:p></o:p></span></div>
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<a href="https://youtu.be/Yb05EwaO2mk">https://youtu.be/Yb05EwaO2mk</a><br />
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<iframe allow="autoplay; encrypted-media" allowfullscreen="" frameborder="0" height="360" src="https://www.youtube.com/embed/Yb05EwaO2mk?ecver=2" style="height: 100%; left: 0; position: absolute; width: 100%;" width="640"></iframe></div>
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單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />
詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-80669471958579696012018-01-07T22:22:00.001-08:002018-01-07T22:22:11.495-08:00Sit Up / 平板支撐常見問題<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdmzY9lj_PtniYufOvTukSKPkztALecGOarkCDH9p2FNXzB94bQeXkSRx8CAh1hV5ldVvvC2UBreFYQKkLV_cRrm0We7ytnn8gHZZmCeNWbWXWf4hZSnJ6xmnKr3Jl0NGSbEFRyGwvWpw/s1600/Cover+pic.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="697" data-original-width="739" height="301" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdmzY9lj_PtniYufOvTukSKPkztALecGOarkCDH9p2FNXzB94bQeXkSRx8CAh1hV5ldVvvC2UBreFYQKkLV_cRrm0We7ytnn8gHZZmCeNWbWXWf4hZSnJ6xmnKr3Jl0NGSbEFRyGwvWpw/s320/Cover+pic.png" width="320" /></a></div>
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<span lang="ZH-TW" style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: PMingLiU;">本應話寫篇文,但實在太忙,唯有拍片找數。(睇吓我,忙到連鬚都冇剃)都好嘅,好耐冇拍過啲齋</span><span style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: Helvetica;"> Talk </span><span lang="ZH-TW" style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: PMingLiU;">唔做嘅</span><span style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: Helvetica;">
Video</span><span lang="ZH-TW" style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: PMingLiU;">,大家不妨睇吓!</span><span style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
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<a href="https://youtu.be/u9FglOxYM8U"><span style="font-family: "adobe fan heiti std b" , "sans-serif";">https://youtu.be/u9FglOxYM8U</span></a><span style="font-family: "adobe fan heiti std b" , "sans-serif";"><o:p></o:p></span></div>
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">---------------------------------------------------------------------------------------------------------------</span><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。</span><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">詳程請登入:</span><a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html" style="background-color: white; color: #6699cc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; text-decoration-line: none;">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a></div>
FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-85112861536882979152018-01-07T22:19:00.003-08:002018-01-07T22:19:42.413-08:00帶氧運動:跳繩<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivxdwwP6NATGUyAwYdqmrsHnK3ts5EL4UrBovR4wfBYfpQctMwQa3JsGzE4gzDF9EkXiCKPgLpjGlapQW1CjZpNfICA8LQ8BL36Y6ypr57wBAOOHzGLOFcFTHKoB9IhyuMIo1Cvrfhjt0/s1600/Cover+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivxdwwP6NATGUyAwYdqmrsHnK3ts5EL4UrBovR4wfBYfpQctMwQa3JsGzE4gzDF9EkXiCKPgLpjGlapQW1CjZpNfICA8LQ8BL36Y6ypr57wBAOOHzGLOFcFTHKoB9IhyuMIo1Cvrfhjt0/s320/Cover+pic.jpg" width="320" /></a></div>
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<span lang="ZH-TW" style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: PMingLiU;">鍾意做帶氧嘅朋友,都可以考慮吓跳繩。與緩步跑相比,跳繩嘅強度通常較高。即係話,如果做相同時間,跳繩嘅減肥效果會較好。</span><span style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: Helvetica;"><br />
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</span><span lang="ZH-TW" style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: PMingLiU;">初初開始跳,可以試用片中其中一個方法,跳</span><span style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: Helvetica;"> 1 </span><span lang="ZH-TW" style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: PMingLiU;">分鐘為之一組,抖到唔喘氣,就再跳。每日跳四組。</span><span style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: Helvetica;"><br />
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</span><span lang="ZH-TW" style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: PMingLiU;">但都要留意:如果身型太肥,或腳部關節唔好,就未必適合跳繩喇。</span><span style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
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<a href="https://youtu.be/hAhCtNy3aMY"><b><span style="font-family: "adobe fan heiti std b" , "sans-serif";">https://youtu.be/hAhCtNy3aMY</span></b></a><b><span style="font-family: "adobe fan heiti std b" , "sans-serif";"><o:p></o:p></span></b></div>
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<iframe allow="encrypted-media" allowfullscreen="" frameborder="0" gesture="media" height="360" src="https://www.youtube.com/embed/hAhCtNy3aMY?ecver=2" style="height: 100%; left: 0; position: absolute; width: 100%;" width="640"></iframe></div>
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">---------------------------------------------------------------------------------------------------------------</span><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。</span><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">詳程請登入:</span><a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html" style="background-color: white; color: #6699cc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; text-decoration-line: none;">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a></div>
FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-87034251475146245392018-01-07T22:18:00.002-08:002018-01-07T22:18:20.836-08:00「挺胸收腹」就包冇錯?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKuYm07jbcIySnPIJXyF0zC2t1mQ47gyHOUCflez_Mbe1kwcSeYOivRw5ZJau_dWm8V6NYXZMA4LKbsSD0XNmIQuZf39l8EQXF8IrPSYatSY0o9mBayP6B0cwEJNHj9D2EviSmvQuiVZg/s1600/Cover+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKuYm07jbcIySnPIJXyF0zC2t1mQ47gyHOUCflez_Mbe1kwcSeYOivRw5ZJau_dWm8V6NYXZMA4LKbsSD0XNmIQuZf39l8EQXF8IrPSYatSY0o9mBayP6B0cwEJNHj9D2EviSmvQuiVZg/s320/Cover+pic.jpg" width="320" /></a></div>
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<span lang="ZH-TW" style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: PMingLiU;">成日聽見「挺胸收腹」,但並唔係個個動作都啱做「挺胸收腹」的。</span><span style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">---------------------------------------------------------------------------------------------------------------</span><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。</span><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">詳程請登入:</span><a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html" style="background-color: white; color: #6699cc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; text-decoration-line: none;">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a></div>
FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-53734819100051787802018-01-07T22:17:00.002-08:002018-01-07T22:17:11.517-08:00健身休息時間<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw1Jad8sYSS_dz-9J9Dgvm-H_Rt-UBYpTaUA90igcPZLWJxKxyS2w0SCmzfnD388Wyckm6A64tYeKJP7AjlTBOBdF_LK0_qbufBKbMfPXTqDaHNBQcEXUfFIdSpcJbHGCGumMVBn5csOQ/s1600/20171121+Rest.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw1Jad8sYSS_dz-9J9Dgvm-H_Rt-UBYpTaUA90igcPZLWJxKxyS2w0SCmzfnD388Wyckm6A64tYeKJP7AjlTBOBdF_LK0_qbufBKbMfPXTqDaHNBQcEXUfFIdSpcJbHGCGumMVBn5csOQ/s320/20171121+Rest.jpg" width="320" /></a></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">「啲教練話每個動作要做四組,組與組中間又要休息</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">… <span lang="ZH-HK">如果我夠力,點解唔一次過做晒四組,慳啲時間?」</span><o:p></o:p></span></div>
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<span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">Q: <span lang="ZH-HK">點解每組之間要休息?</span><o:p></o:p></span></div>
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<span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">A: <span lang="ZH-HK">等身體嘅肌肉及神經系統有回復嘅機會,維持每組嘅表現。</span><o:p></o:p></span></div>
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<span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">Q: <span lang="ZH-HK">如果唔休息,或休息唔夠會點?</span><o:p></o:p></span></div>
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<span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">A: <span lang="ZH-HK">肌肉乳酸積聚、肌肉疲勞外,心理亦會有所影響,難以維持正確技巧。</span><o:p></o:p></span></div>
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<span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">Q: <span lang="ZH-HK">教練要我做</span> 4 <span lang="ZH-HK">組,每組</span> 10 <span lang="ZH-HK">次。但我真係夠力一次過做晒</span> 40 <span lang="ZH-HK">次,咁即係點?</span><o:p></o:p></span></div>
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<span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">A: <span lang="ZH-HK">有幾個可能性,包括:難度過低,例如啞鈴嘅重量唔夠;方法有問題,例如教練想你蹲腿</span>
90 <span lang="ZH-HK">度,但你只係蹲咗</span> 45 <span lang="ZH-HK">度;教練想你以慢速去做,等肌肉可以有較大刺激,但你做得太快</span>…
<span lang="ZH-HK">等等。</span><o:p></o:p></span></div>
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<span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">Q: <span lang="ZH-HK">咁休息幾耐為之夠?</span><br /><br />
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<span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">A: <span lang="ZH-HK">通常視乎每組嘅目標次數而定:</span><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">每組</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"> 13 <span lang="ZH-HK">至</span> 20 <span lang="ZH-HK">次</span>
- 10 <span lang="ZH-HK">至</span> 90 <span lang="ZH-HK">秒</span><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">每組</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"> 9 <span lang="ZH-HK">至</span> 12 <span lang="ZH-HK">次</span>
- 90 <span lang="ZH-HK">至</span> 120 <span lang="ZH-HK">秒</span><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">每組</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"> 6 <span lang="ZH-HK">至</span> 8 <span lang="ZH-HK">次</span>
- 120 <span lang="ZH-HK">至</span> 180 <span lang="ZH-HK">秒</span><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">每組</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"> 1 <span lang="ZH-HK">至</span> 5 <span lang="ZH-HK">次</span>
- 180 <span lang="ZH-HK">至</span> 300 <span lang="ZH-HK">秒</span><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">以上資料只係作參考,最緊要係睇實際情況。例如有位老人家啱啱做</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"> gym<span lang="ZH-HK">,你俾個</span> 2 <span lang="ZH-HK">磅啞鈴佢舉</span> 15 <span lang="ZH-HK">次當係一組,咁段估你唔會叫佢只係俾佢抖</span> 10 <span lang="ZH-HK">秒咁少卦?</span><o:p></o:p></span></div>
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">---------------------------------------------------------------------------------------------------------------</span><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。</span><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">詳程請登入:</span><a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html" style="background-color: white; color: #6699cc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; text-decoration-line: none;">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a></div>
FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-48652868130282662892018-01-07T22:15:00.003-08:002018-01-07T22:15:38.899-08:00訓練指力 / 前臂<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUkhZjNrI86xFoyzlz5mHpFF-E3WKjQyuKiuRLWUkgtPEOm7rfb2bqI30QKoGveVbbi3vxuvlVdsoQzWfntcNP_oP9hf_aR-_C2Dsu568N3stViZYtPkaVEwSNOgiHWm0hB1UHCUT-7HQ/s1600/Cover+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUkhZjNrI86xFoyzlz5mHpFF-E3WKjQyuKiuRLWUkgtPEOm7rfb2bqI30QKoGveVbbi3vxuvlVdsoQzWfntcNP_oP9hf_aR-_C2Dsu568N3stViZYtPkaVEwSNOgiHWm0hB1UHCUT-7HQ/s320/Cover+pic.jpg" width="320" /></a></div>
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<span lang="ZH-TW" style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: PMingLiU;">一條毛巾、幾罐可樂、一個袋,點用嚟訓練指力??</span><span style="color: #1d2129; font-family: "adobe fan heiti std b" , "sans-serif"; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
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<a href="https://youtu.be/PBvuagafaOE"><span style="font-family: "adobe fan heiti std b" , "sans-serif";">https://youtu.be/PBvuagafaOE</span></a><span style="font-family: "adobe fan heiti std b" , "sans-serif";"><o:p></o:p></span></div>
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<iframe allow="encrypted-media" allowfullscreen="" frameborder="0" gesture="media" height="360" src="https://www.youtube.com/embed/PBvuagafaOE?ecver=2" style="height: 100%; left: 0; position: absolute; width: 100%;" width="640"></iframe></div>
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">---------------------------------------------------------------------------------------------------------------</span><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。</span><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">詳程請登入:</span><a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html" style="background-color: white; color: #6699cc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; text-decoration-line: none;">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a></div>
FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-29110442676307472012018-01-07T22:14:00.001-08:002018-01-07T22:14:21.370-08:00節日後極速消脂<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFbbfkhkhj319VmmN-KbJV7klu0z680qs7J6zPHeT0l3hrwEa5E3JR-Cr6V4KPhh9l2LIwZWase0cI-TmbNZrvKgpZ8e_bzl2QhT8TyS6cJQjoo6moMJnAxDslDjOhrHJMvdJocQP-vKs/s1600/IMG_3902.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="644" data-original-width="840" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFbbfkhkhj319VmmN-KbJV7klu0z680qs7J6zPHeT0l3hrwEa5E3JR-Cr6V4KPhh9l2LIwZWase0cI-TmbNZrvKgpZ8e_bzl2QhT8TyS6cJQjoo6moMJnAxDslDjOhrHJMvdJocQP-vKs/s320/IMG_3902.JPG" width="320" /></a></div>
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<span style="font-family: "Adobe Fan Heiti Std B","sans-serif";">1.
<span lang="ZH-TW">節日後常見易肥部位,如腹部,大腿等,有沒有運動方法可以極速燒脂?</span>(<span lang="ZH-TW">可建議一、兩種</span>)<br /><br /><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">如果喺網上見到標榜「極速」嘅減肥方法,大家就要小心喇,因為十居其九都係呃人,減唔到肥不特只,仲隨時有損健康。一啲聲稱幾日內就可以減到十多磅嘅方法,其實只係令身體流失水份,令體重下降,營造「瘦咗」嘅效果,但其實體內脂肪一啲都冇減少。</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">健身運動係有效嘅減肥方法,佢並不「極速」,但如果能夠持之以恆,三個月至半年後,就會見到身體各部份嘅線條逐漸改善,而且效果較持久。</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"><o:p></o:p></span></div>
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<span style="font-family: "Adobe Fan Heiti Std B","sans-serif";">2.
<span lang="ZH-TW">常見的減肥錯誤運動是?</span>(<span lang="ZH-TW">如覺得肥咗狂跑等</span>) <span lang="ZH-TW">有沒有看過因此受傷的例子?</span><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">最常見嘅錯誤觀念,就係認為「增肌就要舉重、減肥就要做帶氧運動」,以為只要狂做帶氧運動,就係消脂最佳辦法。</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">帶氧運動能否消脂?可以。正如做家務、行公園、游水,全部都可以,但我地要考慮邊個方法較有效。有效嘅定義就係:如果付出相同時間,邊個方法消脂最多,身型最好?依我嘅經驗,每星期</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"> 3 <span lang="ZH-HK">至</span> 5 <span lang="ZH-HK">次、每次約</span> 1 <span lang="ZH-HK">小時嘅健身運動,就已經足以保持身型健美。以相同時間進行帶氧運動或其他方法,效果較為遜色。</span></span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif";"><o:p></o:p></span></div>
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<span style="font-family: "Adobe Fan Heiti Std B","sans-serif";">3.
<span lang="ZH-TW">不想體重和身形在節日後走樣,平日建議做甚麼固定運動,可以增加燃脂效率的呢?</span><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">講到減肥,當然要做健身運動,但並非節日後肥咗先開始,而係一年四季都要做。恆常健身,令新陳代謝率保持較高水平。新陳代謝率越高,消脂速度越快。就算節日期間食多咗、肥咗,只要有健身習慣,都會比其他人更快回復正常體態。</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;"><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">動作方面,</span><span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">Bench Press<span lang="ZH-HK">、</span>Deadlift<span lang="ZH-HK">、</span>Squat <span lang="ZH-HK">都係不錯嘅選擇。每個動作可做</span> 4 <span lang="ZH-HK">組,每組約</span> 15 <span lang="ZH-HK">次:</span><o:p></o:p></span></div>
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<span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">Bench Press<span lang="ZH-HK">:仰卧在長凳上,將槓鈴下降至胸口,再發力舉高直至伸直手臂,並收緊胸肌。</span><o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXRcGFOU37fM6IUfked2m_yThIiXmY4UeKx9WmQw58j1KsIApNH7XVTLerX4xEcq7SRoppmvplBZnspSxqHme-tkjhkQQmUactSjI7sLJRpi8RvU-rIyL4DamVNE-ltLKZZMlcYB7UCsQ/s1600/Bench+Press.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="729" data-original-width="729" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXRcGFOU37fM6IUfked2m_yThIiXmY4UeKx9WmQw58j1KsIApNH7XVTLerX4xEcq7SRoppmvplBZnspSxqHme-tkjhkQQmUactSjI7sLJRpi8RvU-rIyL4DamVNE-ltLKZZMlcYB7UCsQ/s320/Bench+Press.png" width="320" /></a></div>
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<span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">Deadlift<span lang="ZH-HK">:身體前傾、屈曲雙腳,利用大腿及臀部肌肉發力,將槓鈴拉起。</span><o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7jNyRH8SIQzH4CKk1gn23drh2lVQLDxJemKnf5Em-R0TO7TzC8C20AvYs8JtcPHAHgHPMfNAxe_pnSP2vdF_eiOXaaLkWS37YOrVStlITEnyfPKH2-WMouJLDPWaFYMG2T6Jm-O7b1AM/s1600/Deadlift.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="728" data-original-width="729" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7jNyRH8SIQzH4CKk1gn23drh2lVQLDxJemKnf5Em-R0TO7TzC8C20AvYs8JtcPHAHgHPMfNAxe_pnSP2vdF_eiOXaaLkWS37YOrVStlITEnyfPKH2-WMouJLDPWaFYMG2T6Jm-O7b1AM/s320/Deadlift.png" width="320" /></a></div>
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<span style="font-family: "Adobe Fan Heiti Std B","sans-serif"; mso-fareast-language: ZH-HK;">Squat<span lang="ZH-HK">:以肩膊孭起槓鈴,蹲下至大腿成水平,利用大腿發力企起身,至雙腿伸直,收緊大腿肌肉。</span><o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGE_j5x7W0kqIGU619oMnnlemoMpK1XhYxJOX3l_ckJLS42UmwKNyvjPbMaQ_OlF6F_tcFray6CZnAmxWsAFxLRW7dmB_gLomCLl0EffnujXd3qEAv7HZmPUrSyYjhlOxsN6yXVpH6s3I/s1600/Squat.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="729" data-original-width="729" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGE_j5x7W0kqIGU619oMnnlemoMpK1XhYxJOX3l_ckJLS42UmwKNyvjPbMaQ_OlF6F_tcFray6CZnAmxWsAFxLRW7dmB_gLomCLl0EffnujXd3qEAv7HZmPUrSyYjhlOxsN6yXVpH6s3I/s320/Squat.png" width="320" /></a></div>
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">---------------------------------------------------------------------------------------------------------------</span><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。</span><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">詳程請登入:</span><a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html" style="background-color: white; color: #6699cc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; text-decoration-line: none;">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a></div>
FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-59453393073512959662017-11-12T00:15:00.000-08:002017-11-12T00:16:01.628-08:00掌上壓問答<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0R53j2AfyS4uiaqwYAbulwlJ2BGISx8nSE-CL_IKYjlbC6HH-zXP_D1Lnb4cVjjuN6VNL8ltVYiOnTzhP7I082VD6Ae-AWRAGV-z5cJHJCKI-SWmOrJwP3qDLTvMNCO9XZaIxDWlp6tU/s1600/Cover+pic.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0R53j2AfyS4uiaqwYAbulwlJ2BGISx8nSE-CL_IKYjlbC6HH-zXP_D1Lnb4cVjjuN6VNL8ltVYiOnTzhP7I082VD6Ae-AWRAGV-z5cJHJCKI-SWmOrJwP3qDLTvMNCO9XZaIxDWlp6tU/s320/Cover+pic.jpg" /></a><br />
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好耐未試過拍一條超過10 分鐘嘅片… 時間寶貴,我整咗個目錄,可以剩係睇你關心嘅題目:<br />
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1. 掌上壓係練啲乜?(<a href="https://www.youtube.com/watch?v=70hr91_3XT8&t=0s">0:00</a>) </div>
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2. 手掌嘅位置、手踭嘅角度 (<a href="https://www.youtube.com/watch?v=70hr91_3XT8&t=18s">0:18</a>) </div>
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3. 手指角度?合腳定開腳?(<a href="https://www.youtube.com/watch?v=70hr91_3XT8&t=67s">1:07</a>) </div>
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4. 移動嘅角度?(<a href="https://www.youtube.com/watch?v=70hr91_3XT8&t=97s">1:37</a>) </div>
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5. 要落幾低?(<a href="https://www.youtube.com/watch?v=70hr91_3XT8&t=137s">2:17</a>) </div>
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6. 手腕痛問題 (<a href="https://www.youtube.com/watch?v=70hr91_3XT8&t=184s">3:04</a>) </div>
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7. 手放不同位置嘅效果 (<a href="https://www.youtube.com/watch?v=70hr91_3XT8&t=226s">3:46</a>) </div>
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8. 腹部、臀部洗唔洗收緊?(<a href="https://www.youtube.com/watch?v=70hr91_3XT8&t=256s">4:16</a>) </div>
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9. 重點係上去定落去嗰陣?(<a href="https://www.youtube.com/watch?v=70hr91_3XT8&t=340s">5:40</a>) </div>
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10. 點解背肌會攰過個胸?(<a href="https://www.youtube.com/watch?v=70hr91_3XT8&t=383s">6:23</a>) </div>
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11. 點解會膊頭痛?(<a href="https://www.youtube.com/watch?v=70hr91_3XT8&t=442s">7:22</a>) </div>
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12. 應該快定慢?(<a href="https://www.youtube.com/watch?v=70hr91_3XT8&t=487s">8:07</a>) </div>
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13. 如何降低難度?(<a href="https://www.youtube.com/watch?v=70hr91_3XT8&t=528s">8:48</a>) </div>
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14. Knee Push Up 膝頭痛點算?(<a href="https://www.youtube.com/watch?v=70hr91_3XT8&t=592s">9:52</a>)</div>
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<a href="https://youtu.be/70hr91_3XT8">https://youtu.be/70hr91_3XT8</a><br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/70hr91_3XT8" width="560"></iframe>
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單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />
詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a></div>
</div>
FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-89644869676686119942017-11-12T00:07:00.001-08:002017-11-12T00:08:35.495-08:00有效練背肌方法<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisK_dPhyLnyBHzHgt8LRie6w4pzmg4GFKTBj8AVX57o9T6fFxY_qz-8ywb1-Ln8-T0G8sVpnzvX5EMwAveyG4JjvrZGisijQZNkAdqgf9Jv6wg7rtYeGYqJcN-QDCLzNs8wLpX3TO2GrI/s1600/Cover+pic+small.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisK_dPhyLnyBHzHgt8LRie6w4pzmg4GFKTBj8AVX57o9T6fFxY_qz-8ywb1-Ln8-T0G8sVpnzvX5EMwAveyG4JjvrZGisijQZNkAdqgf9Jv6wg7rtYeGYqJcN-QDCLzNs8wLpX3TO2GrI/s320/Cover+pic+small.jpg" width="320" /></a></div>
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<br />
要練得有效,練嘅時侯你要諗住一樣嘢...<br />
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<a href="https://youtu.be/L_woFksNgHY">https://youtu.be/L_woFksNgHY</a><br />
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<div style="height: 0; padding-bottom: 56.25%; position: relative;">
<iframe allowfullscreen="" frameborder="0" gesture="media" height="360" src="https://www.youtube.com/embed/L_woFksNgHY?ecver=2" style="height: 100%; left: 0; position: absolute; width: 100%;" width="640"></iframe></div>
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單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />
詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-12559056346146688852017-11-12T00:01:00.001-08:002017-11-12T00:01:20.381-08:00TRX 教學<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZN4rgQsE0WBZKxbZ2t26w50vsfYGbnRs9JT-CUXA0Q-jeQqPW2hcZnPZtQuxG4hhdqWVXzb0at3BLUaFw4c9Se3b37GUxRiQxEjoY2tolVgX49I4ZEivZCf9EI314nbgWkIzMGMKQlKY/s1600/Cover+pic.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZN4rgQsE0WBZKxbZ2t26w50vsfYGbnRs9JT-CUXA0Q-jeQqPW2hcZnPZtQuxG4hhdqWVXzb0at3BLUaFw4c9Se3b37GUxRiQxEjoY2tolVgX49I4ZEivZCf9EI314nbgWkIzMGMKQlKY/s320/Cover+pic.jpg" /></a><br />
<br />
簡易 TRX 教學,希望大家鍾意!<br />
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<a href="https://youtu.be/LGWmxxmiK7E">https://youtu.be/LGWmxxmiK7E</a><br />
<br />
<div style="height: 0; padding-bottom: 56.25%; position: relative;">
<iframe allowfullscreen="" frameborder="0" gesture="media" height="360" src="https://www.youtube.com/embed/LGWmxxmiK7E?ecver=2" style="height: 100%; left: 0; position: absolute; width: 100%;" width="640"></iframe></div>
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">---------------------------------------------------------------------------------------------------------------</span><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。</span><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px;">詳程請登入:</span><a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html" style="background-color: white; color: #6699cc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14.85px; text-decoration-line: none;">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-48128414508922732952017-11-11T23:30:00.002-08:002017-11-11T23:58:50.099-08:00減肥後皮膚鬆弛問題<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0cGXriwvBF-rBl6s1Vb_YSc9W6QACqdIInpTbalYsumJRIVtdUhN7-h7D7kOM2N0QlRJAIQLrxamzE5TmDr6igbgwpR2-CWlUq1rkHC1AjDFf7w0NIIVjKhxHxPLznB8wjzVk4EyTkXU/s1600/20171031+%25E6%25B8%259B%25E8%2582%25A5%25E5%25BE%258C%25E7%259A%25AE%25E8%2586%259A%25E9%25AC%2586%25E5%25BC%259B%25E5%2595%258F%25E9%25A1%258C.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0cGXriwvBF-rBl6s1Vb_YSc9W6QACqdIInpTbalYsumJRIVtdUhN7-h7D7kOM2N0QlRJAIQLrxamzE5TmDr6igbgwpR2-CWlUq1rkHC1AjDFf7w0NIIVjKhxHxPLznB8wjzVk4EyTkXU/s320/20171031+%25E6%25B8%259B%25E8%2582%25A5%25E5%25BE%258C%25E7%259A%25AE%25E8%2586%259A%25E9%25AC%2586%25E5%25BC%259B%25E5%2595%258F%25E9%25A1%258C.jpg" /></a><br />
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1.減肥後一定會皮膚鬆弛?<br />
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減肥速度太快,或者減肥期間沒有同時訓練肌肉,係較易有皮膚鬆弛問題。通常建議嘅減肥速度係一星期一磅,等皮膚彈性有時間可以慢慢適應。<br />
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唔想皮膚鬆弛,就應該避免大幅減少攝取卡路里或利用藥物減肥,而係通過健身運動去提升新陳代謝,消脂同時增加肌肉(唔係要你變大隻婆,而係有返一個成年人應有嘅肌肉份量 only),瘦之餘更同時改善線條,而唔係瘦得嚟鬆泡泡。<br />
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2. 健身可否收緊返啲皮?<br />
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減肥速度太快,或生產後皮膚鬆馳,係唔能夠通過健身改善。見過有啲減肥成功嘅例子,之後都係要靠做手術將多餘皮膚切除。(講緊嘅係減走上百磅嘅人,如果你只係打算減十磅八磅,其實唔洗擔心)<br />
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3. 坐低時個肚有「摺」,係咪算肥?<br />
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我稱唔上係 Fit,但照計都唔算肥,坐低時,個肚都係會打摺的。結論係:就算坐低時個肚打摺,都未必係肥。<br />
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<a href="https://youtu.be/SxwP7sNLPcc">https://youtu.be/SxwP7sNLPcc</a><br />
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<div style="height: 0; padding-bottom: 56.25%; position: relative;">
<iframe allowfullscreen="" frameborder="0" gesture="media" height="360" src="https://www.youtube.com/embed/SxwP7sNLPcc?ecver=2" style="height: 100%; left: 0; position: absolute; width: 100%;" width="640"></iframe></div>
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單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />
詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-33050400134702418742017-11-11T23:25:00.001-08:002017-11-11T23:25:10.851-08:00減肥「不復胖」嘅方法<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzKw86dVINlGP-pNV5YIUeOgo6E07xY5KEPv9NSc1QpZqqnRTM-PeKjK24xv4mfV9PhWxpqiXPfksQ156a3oqllZFpwMyigiKvViLCh7ZQqvP0tVNHoz55J3u7HrICXFBPZzZeOsTETmk/s1600/20171016+%25E6%25B8%259B%25E8%2582%25A5%25E3%2580%258C%25E4%25B8%258D%25E5%25BE%25A9%25E8%2583%2596%25E3%2580%258D%25E5%2598%2585%25E6%2596%25B9%25E6%25B3%2595.png"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzKw86dVINlGP-pNV5YIUeOgo6E07xY5KEPv9NSc1QpZqqnRTM-PeKjK24xv4mfV9PhWxpqiXPfksQ156a3oqllZFpwMyigiKvViLCh7ZQqvP0tVNHoz55J3u7HrICXFBPZzZeOsTETmk/s320/20171016+%25E6%25B8%259B%25E8%2582%25A5%25E3%2580%258C%25E4%25B8%258D%25E5%25BE%25A9%25E8%2583%2596%25E3%2580%258D%25E5%2598%2585%25E6%2596%25B9%25E6%25B3%2595.png" /></a><br /><br />坊間有唔少減肥法都以「不復胖」作招倈,例如完成一個 6 星期嘅「療程」就可以減到 15 磅,之後就算停咗個「療程」體重都唔會反彈。<br /><br />我當然都收啲過類似嘅查詢…<br /><br />客:喂阿 Fred,跟你操完兩三個 Package,瘦咗之後係咪唔會反彈?<br /><br />我:如果你唔再上堂,又唔去做 Gym,咁係會肥返嘅<br /><br />客:吓?咁咪即係搵笨?要我做一世呀?<br /><br />佢地嘅用字未必一樣,但個意思同語氣都係差唔多。<br /><br />身體就係會隨著你生活習慣嘅轉變而作出變化。例如你之前食嘢清淡,清減咗;呢排暴飲暴食,肥返係必然嘅事。之前嗰排唔夠瞓,皮膚差咗;呢排瞓得夠,所以皮膚都靚啲。<br /><br />健身亦係一樣。呢段時間你勤力做 Gym,身體多咗肌肉,新陳代謝快咗,所以瘦咗;遲啲停止做 Gym,之前練出嚟嘅肌肉會慢慢流失,新陳代謝會減慢,咁當然會肥返啦。<br /><br />咁有冇不復胖嘅方法?有,就係以後都 Keep 住做 Gym、控制飲食。做 Gym 係做一世嘅,而唔同人、唔同年紀嘅訓練方法、強度就各有不同。<br /><br />如果你認為咁樣係搵笨,咁我勸你:<br /><br />唔好食飯,因為食完隔一陣都係會餓<br /><br />唔好瞓覺,因為瞓醒第二日都係會眼瞓<br /><br />唔好痾屎,因為痾完遲啲都係會再急<br />---------------------------------------------------------------------------------------------------------------<br /><br />單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-47700074040167966912017-11-11T23:23:00.000-08:002017-11-11T23:23:10.818-08:00肥得嚟實點減?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA2CqAj8FV3NEFHgUfm8bVrFlvuwCuk4aguZe-Ssn_4I-lYVHLEvqeG68IVwmoFiHOlQRh7WggslX465vzG-tqU-L9tOHp0mg7BYquxNgHMR5xkriFWvVKsZghxH3D7XcZL3vC8-3ex_8/s1600/20171106+%25E8%2582%25A5%25E5%25BE%2597%25E5%259A%259F%25E5%25AF%25A6.png"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA2CqAj8FV3NEFHgUfm8bVrFlvuwCuk4aguZe-Ssn_4I-lYVHLEvqeG68IVwmoFiHOlQRh7WggslX465vzG-tqU-L9tOHp0mg7BYquxNgHMR5xkriFWvVKsZghxH3D7XcZL3vC8-3ex_8/s320/20171106+%25E8%2582%25A5%25E5%25BE%2597%25E5%259A%259F%25E5%25AF%25A6.png" /></a><br /><br />「我肥得嚟啲肉好實。係咪因為脂肪密度高?定係肌肉嚟?呢一類身型係咪難減啲?」<br /><br />女仔肥得嚟都有不同嘅肥法,有啲肥得嚟係「泡」嘅,有啲就「實的的」;有啲剩係個肚肥,手腳都幼,有啲就全身都漲卜卜。<br /><br />肥得嚟實嘅,唔係脂肪密度高,而係肥得嚟都有肌肉。脂肪喺面,肌肉喺底,所以睇落並冇線條。咁點解會有呢一種身型?依我嘅經驗,有啲係因為遺傳,有啲係因為之前有運動習慣,例如細個係泳隊或打開波,所以肌肉會比平常人多一啲,但之後因為工作或其他理由疏於運動,所以脂肪越嚟越多,就形成「又肥又有肌肉」嘅身型。<br /><br />係咪難減啲嘅?我又唔認為。方法都係要去做 Gym 同埋控制飲食。可能你會話「嘩我已經有肌肉架啦喎,仲去做 Gym?」第一,雖然話又肥又有肌肉,但肥膏始終佔多數;第二,肌肉多啲,係對消脂有利。咁係咪「消脂就要舉輕啲、次數要多」?呢個係錯嘅。初初做 Gym 時,每組嘅次數都可以喺大約 10 至 15 次呢個 Range 裡面。<br /><br />飲食方面要點呢?唔係要你節食,每餐剩係食半個西柚之類,但要睇吓平時嘅選擇係咪有問題。例如食粉麵,你會揀去食沙爹牛出前一丁定係魚蛋米?食飯係咪成日揀多汁、炒飯類或焗飯類?進食時間都要考慮,食晚飯冇耐就去瞓,或者有食宵夜習慣?<br /><br />如果想知道自己嘅飲食習慣有冇問題,可以幫自己寫幾日 Food Diary,再搵相熟嘅健身教練俾啲意見。<br />---------------------------------------------------------------------------------------------------------------<br /><br />單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-27056941658782718362017-10-15T05:10:00.002-07:002017-10-15T05:10:34.302-07:008 個訓練拜拜肉方法<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyeyQ9QAXU8UicG9eGQN9sbyUaYnZ4hKmMeYO_bQzQ0l0UCOR1BrfI5ctiSbrSnQ-jKo_PQjNzJ-HxGRn3CgcAPggmnrN87hnmRsIXz6zQ6ivth4waBCzPgljmh_eZg5KcqHqkqViEp5A/s1600/Cover+pic.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyeyQ9QAXU8UicG9eGQN9sbyUaYnZ4hKmMeYO_bQzQ0l0UCOR1BrfI5ctiSbrSnQ-jKo_PQjNzJ-HxGRn3CgcAPggmnrN87hnmRsIXz6zQ6ivth4waBCzPgljmh_eZg5KcqHqkqViEp5A/s400/Cover+pic.jpg" /></a><br />
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<a href="https://youtu.be/veT4VO7nQvs">https://youtu.be/veT4VO7nQvs</a><br />
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<iframe allowfullscreen="" frameborder="0" height="360" src="https://www.youtube.com/embed/veT4VO7nQvs?ecver=2" style="height: 100%; left: 0; position: absolute; width: 100%;" width="640"></iframe></div>
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單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />
詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-53834088302324485952017-10-15T03:56:00.003-07:002017-10-15T03:56:58.217-07:00選擇重量問題<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuieN8nlvNaW1hmI5eQ4GRcXI189EjQ6YwDr5lmZX98_kkM5Jdp1FFI96zTZWCKGgrvHx67ULKG-kjcuvMN5WO4OMtp26yTwtHabJsd28Y8sORvyLMofJAmrZ1WqA-i41PU19etZ5N7zU/s1600/20171012+Weight+training+issue.png"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuieN8nlvNaW1hmI5eQ4GRcXI189EjQ6YwDr5lmZX98_kkM5Jdp1FFI96zTZWCKGgrvHx67ULKG-kjcuvMN5WO4OMtp26yTwtHabJsd28Y8sORvyLMofJAmrZ1WqA-i41PU19etZ5N7zU/s320/20171012+Weight+training+issue.png" /></a><br /><br />假如你去 Gym Room 練相中呢一個胸肌動作:Machine Chest Press。揀39kg 就太輕,做廿幾吓都唔攰;揀重一級又太重,只係做到兩、三吓,咁可以點?<br /><br />除咗改變重量及次數去調節難度,仲可以改變做動作嘅速度。假如以正常速度舉 39kg 太輕,可以嘗試將速度減慢,例如由「1秒推出去,1秒收入嚟」變做「1秒推出去、4秒收入嚟」,咁樣個難度會增加,可能大約 10 次就會覺得攰,而訓練效果亦會提高。<br /><br />咁可唔可以照做重一級呢?如果只夠力做到兩、三吓,我認為對一般人嚟講係太重,較難以正確姿勢去訓練,而且較危險,只要做錯少少動作,可能已經會受傷。<br />---------------------------------------------------------------------------------------------------------------<br /><br /><div>
單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a></div>
FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-5095759283166362552017-10-15T03:54:00.004-07:002017-10-15T03:54:56.489-07:00健身重量已到極限?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJikJGyCD2v3P23Y6gSQSDfYeGzODZhx-IT3ViJsRQw-fnYfUP4VWlyoOgf6HM_i-VrIpEIjk4BukFGCa2Msl4yZa8LjXExK5P6dCW48Mc2uF6wrzbyq55LFht1c2IWDs5Bc2yaJkupX0/s1600/20171010+%25E5%2581%25A5%25E8%25BA%25AB%25E9%2587%258D%25E9%2587%258F%25E5%25B7%25B2%25E5%2588%25B0%25E6%25A5%25B5%25E9%2599%2590%25EF%25BC%259F.png"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJikJGyCD2v3P23Y6gSQSDfYeGzODZhx-IT3ViJsRQw-fnYfUP4VWlyoOgf6HM_i-VrIpEIjk4BukFGCa2Msl4yZa8LjXExK5P6dCW48Mc2uF6wrzbyq55LFht1c2IWDs5Bc2yaJkupX0/s320/20171010+%25E5%2581%25A5%25E8%25BA%25AB%25E9%2587%258D%25E9%2587%258F%25E5%25B7%25B2%25E5%2588%25B0%25E6%25A5%25B5%25E9%2599%2590%25EF%25BC%259F.png" /></a><br /><br />琴晚出咗個 Post,話女士做 Gym 應慢慢增加啞鈴嘅重量,不能太輕,先可以更快達到減肥效果。有位網友提到「極限」問題,值得同大家分享:<br /><br />「每個人可承受的重量都有個 Maximum,假如已達到最重嘅極限,之後的日子又怎樣呢?…… 關節腰背會有signal 通知你的,假設 Lateral Raise 5 磅係冇問題 , 但超過 5 磅手踭會痛。5 磅便是極限, 否則可能弄傷。」<br /><br />我並唔係要笑呢位網友,大家亦唔好用呢個角度看待呢個留言,因為我唔係第一次聽見女士有呢個憂慮。以下係我嘅睇法:<br /><br />每個人、做某一個動作、喺某一個時間都有個極限 - 呢點我係贊成嘅。例如今日 A 小姐做 Lateral Raise 10 吓,最多可以用 5 磅啞鈴。如果格硬做多幾吓、或加重,姿勢會出問題或關節就會痛。<br /><br />但係,人嘅極限係會改變嘅。假如 A 小姐能持之以恆訓練,可能兩個月後 A 小姐做 Lateral Raise 5 磅 10 吓已經係輕而易舉,因為身體已經變強,去適應咗呢個重量、次數。呢個時候,A 小姐嘅極限已經提高咗喇。呢個就係運動訓練其中一個最重要嘅定理:SAID Principle。我隨手喺 Wiki 搵咗佢個解釋:<br /><br />In physical rehabilitation and sports training, the SAID principle asserts that the human body adapts specifically to imposed demands. In other words, given stressors on the human system, whether biomechanical or neurological, there will be a Specific Adaptation to Imposed Demands (SAID). <br /><br />至於人體係咪始終都有極限呢?係嘅… 但係單單一個星期做嗰幾次 Gym,應該呢一世都唔洗擔心呢個問題。:D<br />---------------------------------------------------------------------------------------------------------------<br /><br />單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a><br /><br /> <br /><br /> <br /><br /> FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-42586950021481655172017-10-15T03:53:00.002-07:002017-10-15T03:53:49.070-07:00做 Gym 女生常見問題<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfvSaXlXzuSo432P5uqBVCZ8zxOBGTQKMaYl5I1RtmybmAS9VCYxnJc15-DOtJnhoATEb3ugjYGT7pawqUY2L_bH0jOr_wt1zVaXSI5wLk_uou82_jlYW2AtTA41PW9x3_AHFJDVjmMo4/s1600/20171002+%25E5%2581%259A+Gym+%25E5%25A5%25B3%25E7%2594%259F%25E5%25B8%25B8%25E8%25A6%258B%25E5%2595%258F%25E9%25A1%258C.png"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfvSaXlXzuSo432P5uqBVCZ8zxOBGTQKMaYl5I1RtmybmAS9VCYxnJc15-DOtJnhoATEb3ugjYGT7pawqUY2L_bH0jOr_wt1zVaXSI5wLk_uou82_jlYW2AtTA41PW9x3_AHFJDVjmMo4/s320/20171002+%25E5%2581%259A+Gym+%25E5%25A5%25B3%25E7%2594%259F%25E5%25B8%25B8%25E8%25A6%258B%25E5%2595%258F%25E9%25A1%258C.png" /></a><br /><br />想減肥嘅女仔,終於放棄節食、踩機,而選擇做 Gym 舉啞鈴呢個有效方法,恭喜你,你終於揀啱咗方法。開始做 Gym 冇耐,通常會遇到以下問題:<br /><br />「增加啞鈴嘅重量,如果唔夠力,可否做少一點次數?」<br /><br />初初做 Gym,我會建議先挑選較輕嘅啞鈴,約 5 至 10 磅,去學習正確姿勢及俾身體適應。過咗一段時間,就發現一次過做 20 次,肌肉都冇攰嘅感覺,即係話係時候增加重量喇。<br /><br />咁要加幾多先啱?咁就要逐個動作去試。如果揀選嘅重量,你一次過做到 10 至 15 次,每尾幾吓有啲肌肉酸軟嘅感覺,咁就為之合適喇。<br /><br />就以 Deadlift 呢個練大脾、臀部嘅動作為例(https://youtu.be/130aGlUpEFw),通常都可以做得較重,每隻啞鈴 20 至 30 磅都好平常;練「拜拜肉」嘅呢個動作(https://youtu.be/YPndRDjYN0U),通常 10 至 15 磅已經足夠。<br /><br />「發現磅數重咗,唔知肥咗定多咗肌肉?」<br /><br />做咗一排 Gym,可能會發現體重不跌反升,呢個係正常現象。又要提醒大家:重咗唔等如肥咗,輕咗唔等如瘦咗,所以磅數根本係冇意思。<br /><br />有健身習慣,如果飲食都能夠配合,就唔洗理個體重。就算體重升咗,但肌肉 / 脂肪比例正在慢慢改變(肌肉 ↑ 脂肪 ↓),身型會變得越嚟越 Fit。<br />---------------------------------------------------------------------------------------------------------------<br /><br />單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-4552895191143548622017-10-15T03:50:00.000-07:002017-10-15T03:50:01.931-07:00幾時係減肥好時機?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidJgxnRxOYMCLDsyH4gH41HGvvDtWekseTGIUqc3MpFrpmR18Fayj6E9Yu4U53i3XPSV3zkCreNoXZ3vSqZnuAuKdmoE1FmjaSONIITe4XV4BrB8I7pofsVaIvtp7uWvN9kHVkgBLUM8w/s1600/20170927+%25E5%25B9%25BE%25E6%2599%2582%25E4%25BF%2582%25E6%25B8%259B%25E8%2582%25A5%25E5%25A5%25BD%25E6%2599%2582%25E6%25A9%259F%25EF%25BC%259F.png"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidJgxnRxOYMCLDsyH4gH41HGvvDtWekseTGIUqc3MpFrpmR18Fayj6E9Yu4U53i3XPSV3zkCreNoXZ3vSqZnuAuKdmoE1FmjaSONIITe4XV4BrB8I7pofsVaIvtp7uWvN9kHVkgBLUM8w/s320/20170927+%25E5%25B9%25BE%25E6%2599%2582%25E4%25BF%2582%25E6%25B8%259B%25E8%2582%25A5%25E5%25A5%25BD%25E6%2599%2582%25E6%25A9%259F%25EF%25BC%259F.png" /></a><br /><br />「想減腹部什麼時間好?」呢條問題看似攪笑,其實內藏玄機。<br /><br />張家輝喺電影 <<失戀急讓>> 有句對白:「幾時係買樓時機?你買得起嘅時候,就係買樓時機」。運動減肥亦係一樣道理,你肯去做運動嘅時候,就係最好嘅時候。<br /><br />做 Gym 減肥,其實唔洗好多時間。有時喺 Facebook 見人出 Post,話自己今日做咗三個鐘頭 Gym 好勁云云,但如果係認真訓練,每次大約一個鐘已經足夠,頂晒籠都係個半鐘。一個鐘好耐咩?你灘喺梳化 / 床度碌電話都隨時唔止呢個數啦。<br /><br />咁究竟每日嘅乜嘢時間做最有效?朝早定夜晚?我認為最夾到你作息時間表嘅就係最好。例如,如果你係一個 Night Person,咁返工前運動就未必係一個好選擇;如果夜晚運動之後會瞓唔著,咁日間運動會較好。 <br /><br />如果每次頂多做到半個鐘,咁點算?可以考慮每日分兩 Part 嚟運動,例如返工前早做半個鐘、放工食完飯又做半個鐘,咁都可以達到減肥嘅效果。 <br /><br />不過都提返一句:運動不能局部減肥,即係冇得針對剩係減肚,要減就要全身一齊減。<br />---------------------------------------------------------------------------------------------------------------<br /><br />單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.comtag:blogger.com,1999:blog-7977090050485779156.post-32668931205823297632017-10-15T03:46:00.000-07:002017-10-15T03:46:47.466-07:00我係肥定大隻?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3gYIVlLJAS1ejareC2rkLlSUXbNIHCM9V4AwOPRT8zVtawOH2RKCWEzeCw331NZ21-bSM7iWIcJxRMp4O8eBjjbI2oJ8TpdKALWJl7Mt6xZIVH79w3H90pck6w6Gat1HFoVvWrwHrEmE/s1600/20170925+%25E6%2588%2591%25E4%25BF%2582%25E8%2582%25A5%25E5%25AE%259A%25E5%25A4%25A7%25E9%259A%25BB%25EF%25BC%259F.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3gYIVlLJAS1ejareC2rkLlSUXbNIHCM9V4AwOPRT8zVtawOH2RKCWEzeCw331NZ21-bSM7iWIcJxRMp4O8eBjjbI2oJ8TpdKALWJl7Mt6xZIVH79w3H90pck6w6Gat1HFoVvWrwHrEmE/s320/20170925+%25E6%2588%2591%25E4%25BF%2582%25E8%2582%25A5%25E5%25AE%259A%25E5%25A4%25A7%25E9%259A%25BB%25EF%25BC%259F.jpg" /></a><br /><br />「我係女仔,165cm,65kg,從事體力勞動工作。有一位做教練嘅朋友,話我肌肉已經好繃緊,建議我只需拉筋,因為可以令線條好啲;而屋企人就覺得我嗰啲唔係肌肉,係肥。想問吓,我點知自己係肥定大隻?如果係大隻,訓練係咪帶氧運動為主?咁我大約要減到幾多 Kg?」<br /><br />1. 拉筋可以改善柔軟度,但未必可以令線條好啲,同埋拉筋嘅減肥效果非常有限。<br /><br />2. 憑相片估計,你係有肌肉,而肌肉上面亦有唔少脂肪,即係肌肉、脂肪都多。唔好以為多肌肉就唔可以多脂肪,佢地係可以並存嘅。<br /><br />3. 令你睇落粗碌、大份嘅元凶,其實係脂肪,唔係肌肉;同埋肌肉較多,對減肥係較有利。所以訓練方面,負重運動始終係最緊要。如果你嘅訓練年資有返咁上下,可以考慮「高重量、少次數」嘅訓練方法,即係揀選較重嘅重量,每一組做嘅次數只係 5-6 吓,去到臨尾一、兩吓係有啲攰、辛苦嘅感覺。<br /><br />4. 帶氧運動都可以做,如果體能許可,「短時間、高強度」(例如以最快速度划艇 500m)或「間歇訓練」模式(例如 Tabata)會較「長時間、低強度」訓練(例如緩步跑)有效。<br /><br />5. 減肥從來都唔應該節食,而且你係從事體力勞動工作,一定要食嘢先有力,所以要留意嘅唔係「量」,而係「質」。平時開工食飯,盡量避開多汁、炸、油淋淋嘅嘢食;飲嘢方面,可能工作辛苦,都想飲返啲甜嘢,但如果想減肥,都可免則免了。含糖嘅嘢飲、啤酒、健康飲品(寶礦力、綠力之類)都最好唔好飲,走甜嘅凍檸茶、齋啡就冇問題。<br /><br />6. 減肥係唔應該以磅數為目標,因為「重未必係肥,輕未必係瘦,肥瘦輕重根本係四件事。」(來自 <<董驃金句>> :D)。我認為你可以定期幫自己影全身照,用作比較身型。剩係著內衣褲更好,否則就唔能夠清楚睇到身型。一星期影一次,每次最好相同位置、燈光,包括正面、側面、背面,就可以睇到減肥進展。<br />---------------------------------------------------------------------------------------------------------------<br /><br />單人 / 小組健身課程 | 於私人健身室舉辦,有不同日子及類型課堂任你揀。<br />詳程請登入:<a href="http://simplefitness123.blogspot.hk/2000/01/group-training.html">http://simplefitness123.blogspot.hk/2000/01/group-training.html</a>FRED WONG (MA Sports Studies, CUHK)http://www.blogger.com/profile/04464671518066239488noreply@blogger.com