【GymROOM 幫人/ 教人安全需知】
好喇 😂
今日講既題目係 〈SPOTTING 〉
如果大家有做gym有睇人做gym都知道
好多時係某部分exercise當中都需要一個同伴 (partner) 去spot/ 幫補/ 幫拖 🤗
但大家有冇留意到某d動作係好少極少見人去spot
例如: 硬拉 (deadlift) 舉重 (weightlifting) 俯身槓鈴划船 (barbell bent over row) 等等
大多數涉及 拉 (row/pull) 同時亦係 自由重量 (free weight) 既動作
下面我將上述呢類動作設為 X
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以下我分為4點 作出解釋及建議
(頭盔: 我係建議 你要做我阻唔到)
🔴:大分類 🔺:要點
一🔴安全區域
在進行 X 動作時必需確保有安全地帶 ⚠️
以防他人進入範圍
以防毀壞附近設施
以防有外來物件影響動作 eg. 未放好既啞鈴/ 懸吊物件
以防因為 動作完成/ 失手/ 失平衡/ 暈、休克/ 唔夠力時將重量掉低/ 跌低/ 放低時傷害到自身/ 他人
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二🔴安全裝置
大多數重型動作/ 器械當中往往擁有安全設施
例如Squat有Squat rack lock, Leg press有lock等等
🔺但往往X動作因爲要從地面起來
所以你既安全設施就係塊地囉 😎
唔得唔安全就要掉
咁有人會問dumbbell shoulder press/ bench press都係呀
點解又可以spot? 呢d問題
咁你就要睇埋 三、四了 😛
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三🔴牽涉肌肉
係X 動作之中往往於起動、中途及完成 即( Starting, Processing & Ending position)
全程都需要穩定軀幹及脊椎方可保持安全、防止受傷
直到重量離開身體為止 😏
而係『二』可知 呢類重作除左自身裝備 (e.g. 腰帶、護踠)
係冇外來保護既 所以真係靠自己 同時亦訓練緊成個動作既穩定肌群 (Stabilizer)
🔺所以個spotter無形之中係多餘
因為冇人可以強行徒手幫你穩定條脊椎
同時亦無法預測lifter幾時冇力/ 失手以將重量放下/ 掉低
況且外來幫助只會阻礙/ 加難 lifter自身穩定
企係到就更加阻住哂喇😂
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四🔴訓練目的
X動作中普遍有兩種 😊
A- 做大重量 (heavy weight)
B- 做肌肉控制 / 技巧 (muscle control / technique)
A▶️
當大重量時 安全區域同安全裝置只有塊地 做唔到就麻煩你下次努力再衝刺 請你好好放低
🔺本身已經重仲要spot去阻礙成個軀幹既穩定性實在危險 😠
B▶️
🔺既然你做control/ technique即全部為可控制重量
咁就好自然唔洗人幫啦 haha 😝
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當你睇哂4點既時候就知X類動作同其他動有乜大分別
所以我建議大家都係冇做喇 😆
當然有人試過squat, dumbbell press有人幫都會整親
但我唔會學某師父咁放大既
始終有d有得避免(上面個d啊) 有d真係預計唔到
希望睇完會解答到大家啦 😉
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有見大多數人/ 教練都忽略安全,所以要清楚知道:
🔺1. 皆因每一個有follow你既人都可能會學/ 模仿
🔺2. 作為教練必需有責任提醒/ 防止學生誤會
所以我見到實在痛心 有睇開本page都知 我係見有錯就糾正既page黎
因為我知道身為教練 係有責任有義務咁為健身教練界出一分力去改善/ 糾正香港健身水平
所以特此出呢一篇文 共勉之
#做教練唔係多人幫襯多名星搵得多先係好
#做唔到就麻煩你下次努力再衝刺
#請你好好放低
#真係要幫都幫好少少
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🔶🔶‼️ 一對一 及 一對二正在進行 ‼️🔶🔶
聯絡方法: Inbox 我吧 🤣📩📩📩
或者 📲📲 whatsapp我 (下面為快速 CHAT link)
❇️❇️ https://wa.me/+85253736331 ❇️❇️
❗️想參與多d Q&A 及 睇我上堂實況❓
🟠🟠 個人Instagram:
www.instagram.com/jimzacdon 💡
🟠🟠 長文專用 instagrm
www.instagram.com/gymzacdon
💰💰💰一對一訓練前評估為 HKD $800 💰💰💰
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#全民健身 #全民運動 #光復健身 #全民健身刻不容緩
#健身的事 #GymzacDon #JimzacDon #Fitness #Strength #Power #香港 #健身教練 #健身 #香港健身 #舉重 #hkig
同時也有1部Youtube影片,追蹤數超過5,910的網紅Linora Low,也在其Youtube影片中提到,SUBSCRIBE to my channel: https://www.youtube.com/linoralow I'm going to start calling these Brunch Chats. LoL Another great Q&A chat session with Ben...
starting strength bench press 在 Hans Yung Fitness Facebook 的最讚貼文
Military Press • increase strength & mass for shoulder & upper back • accessory to build bench press
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Palms grip slightly wider than shoulder width ➡️ Squeeze glutes & brace the abs to prevent over-arching your back ➡️ Press the bar to top ➡️lock out movement keeping arms straight ➡️ Lower the bar to starting position with controlled tempo.
starting strength bench press 在 Linora Low Youtube 的最佳貼文
SUBSCRIBE to my channel: https://www.youtube.com/linoralow
I'm going to start calling these Brunch Chats. LoL Another great Q&A chat session with Ben Siong founder of Australian Strength Performance and Australia's renowned body composition specialist.
I do hope this Q&A with Ben gave you some information that you can take away and apply to your life. Thank you to everyone who join in for my FIRST multistream LIVE SHOW on facebook, youtube, twitter - and dropped in questions on my Instagram at @linoralow. Don't worry for there will be more session from Ben coming to you soon :)
Here are the time stamps of the questions, so you can easily jump to them :)
9:26 - How did you manage rejections in the beginning of your career
13:27 - What’s a good ratio of fat carbs and protein during the luteal phase
18:00 - Ben how I increase my weigh/load in a bench press, I feel weak at my anterior belt
29:00 - What is a suitable training for women who have a big lower body and huge thighs - as I understand you can’t spot reduce. Difficult to for me lose thigh fat and lower abs.
33:10 - Your views on carb cycling?
34:56 - Proper squat for kids? How essential is it or just let them explore their ROM first?
44:27 - Lets say I have an ankle that clicks, what type of specific exercise should be done to strengthen this muscle
48:25 - How can we enhance a client’s mentality?
52:15 - 12 year old kid. Overweight, female 66kg. How you you advise her to lose weight by getting active and not just starve. She hates exercising.
54:45 - Mom is starting chemo. Can she take magnesium supplement to assist her sleep? What food is good for her?
1:02:16 - A lot of MMA fighters train HIIT routines and this leads to loss of muscle mass instead of fats. Comparing to a western male athlete, they are huge and lean. Is this cause of their culture and food intake in their country?1:06:57 - You mentioned oestrogen contributing to fat accumulation in the body. Will eating lots of chicken and beef causes increase in external estrogen and then storage of more fat?
1:08:37 - Could you recommend saw awesome workouts for a 6 year old?
1:11:01 - How do you think the fitness industry will change post -RMO (freelance / boutique /chain)
1:12:30 - Are you into biohacking? If so what are your biohacking gadgets or methods you use?
Find Ben here:
Website: http://www.trainasp.com
Facebook: https://www.facebook.com/benjamin.siong.52
Instagram: http://instagram.com/benperformancecoach
Youtube: https://www.youtube.com/channel/UC0J3F8MMySoYEGhKXWEcPIQ
Learn his subjects here:
Website: http://www.learn-asp.com
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You can find me here
Website: http://www.linoralow.com
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