即使惡露消失、傷口癒合，子宮也回到骨盆腔，產後媽媽重回運動場上，仍時常感到身體就是不一樣了，低落的雌激素和尚未退去的鬆弛素，讓核心使不上力， 新生命的甜蜜負擔讓媽媽睡不飽又容易分心，骨盆底肌經過懷孕和生產的考驗也會讓某些動作特別容易漏尿。

跳繩因為強度較高可瞬間拉高心律，燃脂效率高。網路上甚至常有『跳繩十分鐘勝過跑步一小時』的說法。但是這類動作因爲會瞬間增加腹內壓，特別容易發生漏尿的狀況。再加上產後關節不夠穩定，膝蓋痛、腳踝扭傷的情形相對較容易出現。

另外常被當作各項運動暖身的開合跳，不僅有跳的動作、雙腳分開快速拉扯到骨盆底肌的同時，也很容易漏尿。其實如果主動做前要暖身，我建議不妨改以快走、原地踏步取代開合跳，多關節、大肌群的深蹲取代跳繩，不僅燃脂效果佳，還能同時訓練到骨盆底肌群。

硬舉這項動作的阻力來源是在地面上，且往往可以承受最大的重量。因此和深蹲相比，硬舉動作完成的瞬間，漏尿的機會大的許多。其中又以寬站姿的相撲硬舉最為明顯，除了降低重量外，我會建議改採傳統硬舉、六角槓硬舉，或同樣是訓練腿後及臀部的羅馬尼亞硬舉做替代。

大家已漸漸放下坐月子就要躺好躺滿的舊思維。適度的產後運動不僅能預防產後憂鬱症，增加熱量消耗，我個人認為最重要的還是能促進血液循環幫助骨盆底肌肉恢復，不論生產方式為何，產後就可以勤加練習凱格爾運動，為產後回歸『打底』。重回健身房時也還是老話一句，聆聽身體的聲音，當姿勢不標準、肌肉代償或甚至漏尿時，就不要勉強撐完，主動降重量、換動作才不會對骨盆底肌造成二次傷害！

＃產後運動

產後要開始運動真的比孕期運動困難百倍，大家覺得呢？

@strengthbattlehk 大會決定第一階段選拔將trap bar deadlift 取代barbell deadlift !
大會希望可以令未完全了解deadlift的選拔參賽者在高壓高速環境中不受傷
-
因為傳統硬拉包括相撲式,技術層面太高、太複雜，核心的控制比深蹲更加重要
傳統硬拉重心在身體前面,對姿勢正確要求非常高,動作不到位會對腰椎造成壓力
正確硬拉時槓鈴是要沿著小腿上,不少人可能會感到小腿不舒服
一定要多做多練先可以捉到個感覺,因此短期內要從學識到做好是很難的
-

對於不熟識deadlift 的選拔初學者來說, trap bar 是非常適合的, trap bar 比傳統槓鈴硬拉更容易做到,因為trap bar 是站在槓中間,可以幫助硬拉時,減低下背負擔,令你需要用更多下肢的力量進行
亦有研究顯示發現六角槓硬拉的重量、速度、爆發力、功率都比傳統硬拉高
-
好處 :
1. 動作幅度更接近垂直
2. 髖關節活動度要求較低
3. 減低下背負擔
4. 比傳統槓鈴硬拉更容易做到
-
因為trap bar 可以讓你用不同的角度去設置臀部起動角度,可高可低，可中間,就算你不懂如何做傳統deadlift都可以用深蹲的方式去做
-
大會建議如果對傳統硬拉沒有充分信心的選拔參賽者可以選擇中位或低位，因為可以極大程度上減低你下背的受壓
-
另外做trap bar deadlift的時候,建議手握位在bar的正中位，可以避免了前後重量不平衡
-

下數方面
可以用 - touch and go - 或者 - dead stop - 的形式去做
站直時必須鎖直膝頭和髖關節才當計一下
-
至於想練習嘅朋友又係好簡單，識做deadlift就做多啲，唔識做嘅就踎多啲，手握力唔夠就可以睇返我地笑匠條片，教你點練得個grip好力啲 (極速增力 | 你娘親也沒教你提升力量的秘密 ft. Terry)

圖/文:KAPO

#kofgym #strengthbattlehongkong #trapbardeadlift #muscle #strength #movement ##technique

即日起，每個星期二早上，我會在宜蘭市的開蘭安心診所看診，除了提供一般骨科傷病的檢查、治療、復健等等之外，比較特別的是，開蘭安心診所成立開蘭安心診所-來福力運動復健中心，可以經由我和專業教練一起針對個人狀況加以評估之後，再設計客製化的課程來開始訓練，實現「診斷-治療-復健-訓練」一條龍的目標。

🔴訓練法🔴

37訓練法
https://www.facebook.com/275349773318895/posts/901294094057790

維持生理表現的最低訓練量
https://www.facebook.com/275349773318895/posts/897590621094804

什麼是肌力訓練
https://www.facebook.com/275349773318895/posts/879865949533938

重量訓練要配合專項需求來安排週期和轉換
https://www.facebook.com/275349773318895/posts/870450377142162

功能性訓練不是能增加最大肌力的大重量訓練
https://www.facebook.com/275349773318895/posts/867055804148286

Easier Strength - 訓練心得
https://www.facebook.com/275349773318895/posts/843983666455500

動作控制的負荷專項性
https://www.facebook.com/275349773318895/posts/837374777116389

重量訓練不但可以訓練動作肌，更是訓練穩定肌最好的方法
https://www.facebook.com/275349773318895/posts/833697694150764

頂尖選手深蹲時膝關節內夾？
https://www.facebook.com/275349773318895/posts/832432607610606

肌力强有助於肌肥大
https://www.facebook.com/275349773318895/posts/809700773217123

戴口罩對訓練的影響
https://www.facebook.com/275349773318895/posts/754655588721642

肌力是所有身體素質的基礎
https://www.facebook.com/275349773318895/posts/738594943661040

Easier Strength - Dan John
https://www.facebook.com/275349773318895/posts/697365254450676

以增強式運動訓練離心肌力
https://www.facebook.com/275349773318895/posts/683101032543765

全蹲 vs. 半蹲
https://www.facebook.com/275349773318895/posts/668929267294275

深蹲時膝蓋能不能超過腳尖
https://www.facebook.com/275349773318895/posts/661001834753685

架上硬舉
https://www.facebook.com/275349773318895/posts/596121151241754

高組數的訓練效果較好?
https://www.facebook.com/275349773318895/posts/593701814817021

沒用的六角槓 - Mark Rippetoe 觀點
https://www.facebook.com/275349773318895/posts/581054159415120

冰上曲棍球員注重的身體素質
https://www.facebook.com/275349773318895/posts/526208954899641

老年人的阻力訓練原則 - NSCA
https://www.facebook.com/275349773318895/posts/506554803531723

變動阻力訓練
https://www.facebook.com/275349773318895/posts/496875601166310

輕重量高反覆的訓練量不是「訓練重量x反覆次數」
https://www.facebook.com/275349773318895/posts/472271106960093

功能性訓練與重量訓練
https://www.facebook.com/275349773318895/posts/468700960650441

沒時間訓練的肌力維持
https://www.facebook.com/275349773318895/posts/459590168228187

離心訓練
https://www.facebook.com/275349773318895/posts/454646855389185

爆發力訓練的肌肥大效果，不如大重量訓練
https://www.facebook.com/275349773318895/posts/449333879253816

Hatfield squat - 握把式深蹲
https://www.facebook.com/275349773318895/posts/440392010148003

McGill method Lv. I, II 研習心得
https://www.facebook.com/275349773318895/posts/439101103610427

漸進式超負荷只是「維持」相同的刺激強度
https://www.facebook.com/275349773318895/posts/432569894263548

Deload - 減量訓練
https://www.facebook.com/275349773318895/posts/426377538216117

美國海軍體能測驗將用棒式來取代仰臥起坐
https://www.facebook.com/275349773318895/posts/417394675781070

Rate of Force Development - 發力率
https://www.facebook.com/275349773318895/posts/414671386053399

爆發力/增強式訓練
https://www.facebook.com/275349773318895/posts/405311603656044

箱上蹲的優點
https://www.facebook.com/275349773318895/posts/398256901028181

要不要訓練到力竭?
https://www.facebook.com/275349773318895/posts/396941507826387

最常被濫用的四個名詞
https://www.facebook.com/275349773318895/posts/396244274562777

為什麼不要在運動前靜態伸展
https://www.facebook.com/275349773318895/posts/394778358042702

如果只可以選擇一種訓練，那一定是負重行走
https://www.facebook.com/275349773318895/posts/393073564879848

負重拉單槓 - 腰帶後負重
https://www.facebook.com/275349773318895/posts/391947801659091

蹲太低?
https://www.facebook.com/275349773318895/posts/387521735435031

訓練? 還是在耍猴戲?
https://www.facebook.com/275349773318895/posts/383462769174261

中斷訓練一段時間後，該如何選擇重新開始的重量?
https://www.facebook.com/275349773318895/posts/378086849711853

在長距離有氧運動後立即進行肌力訓練，會減少肌力訓練的效果
https://www.facebook.com/275349773318895/posts/377412573112614

要不要測1RM
https://www.facebook.com/275349773318895/posts/376355716551633

脊椎負重時最好能維持中立姿勢，應該訓練核心肌群等長收縮的肌耐力
https://www.facebook.com/275349773318895/posts/374051800115358

德國壯漢訓練法
https://www.facebook.com/275349773318895/posts/369193487267856

要有足夠的訓練刺激，就必須有足夠的組間休息時間
https://www.facebook.com/275349773318895/posts/368768527310352

為了增加TUT而刻意放慢訓練動作的速度，可能會讓肌肉更容易疲乏
https://www.facebook.com/275349773318895/posts/359625488224656

每天8-10小時的充足睡眠，可以恢復更快，運動表現更好
https://www.facebook.com/275349773318895/posts/351793529007852

小時候上體育課的不好回憶，會對成年時的運動行為產生負面影響
https://www.facebook.com/275349773318895/posts/348225836031288

訓練要獲得成效沒有捷徑，只有靠正確的方法加上長時間的累積
https://www.facebook.com/275349773318895/posts/347584052762133

組間休息時間
https://www.facebook.com/275349773318895/posts/346991986154673

如何持續終身訓練
https://www.facebook.com/275349773318895/posts/340733956780476

肌力好，耐力不會太差
https://www.facebook.com/275349773318895/posts/338567586997113

老生常談 - 不要再做仰臥起坐了
https://www.facebook.com/275349773318895/posts/333756114144927

組間休息時間 - 因人因時因狀況而異
https://www.facebook.com/275349773318895/posts/330961687757703

網路上很酷炫的訓練方式，可能會增加受傷的風險
https://www.facebook.com/275349773318895/posts/320930022094203

線性進步週期 - Linear Progression
https://www.facebook.com/275349773318895/posts/292502251603647

先講求姿勢正確，再講求重量
https://www.facebook.com/275349773318895/posts/285721142281758

盪壺 - Swing
https://www.facebook.com/275349773318895/posts/314149029438969

負重行走 - The Cook Drill
https://www.facebook.com/275349773318895/posts/284898175697388

我有在跑步，所以不用深蹲?
https://www.facebook.com/275349773318895/posts/299273314259874

要蹲多低? 大腿上緣和地面平行就好
https://www.facebook.com/275349773318895/posts/285103225676883

the Queen of Exercise - 硬舉
https://www.facebook.com/275349773318895/posts/301085870745285

the King of Exercise - 深蹲
https://www.facebook.com/275349773318895/posts/289193281934544

名詞定義 - Terminology
https://www.facebook.com/275349773318895/posts/285916408928898

初學者效應 - 一般適應症候群
https://www.facebook.com/275349773318895/posts/295848757935663

先練肌力? 還是先練體能?
https://www.facebook.com/275349773318895/posts/296511491202723

訓練相容性
https://www.facebook.com/275349773318895/posts/290946188425920

刺激 - 恢復 - 適應
https://www.facebook.com/275349773318895/posts/285940592259813

進階核心訓練 - 負重行走
https://www.facebook.com/275349773318895/posts/284605069060032

養肌三好
https://www.facebook.com/275349773318895/posts/284156362438236

核心訓練 - Dr. McGill big 3 exercise
https://www.facebook.com/275349773318895/posts/283845699135969

在健身房最浪費時間的三件事
https://www.facebook.com/275349773318895/posts/282710059249533

蹲 - 髖鉸鏈
https://www.facebook.com/275349773318895/posts/280995279421011

Hatfield squat - 握把式深蹲
https://www.facebook.com/275349773318895/posts/280673786119827

特殊槓
https://www.facebook.com/275349773318895/posts/280166499503889

足弓 - 足部核心
https://www.facebook.com/275349773318895/posts/278598462994026

相鄰關節理論 - Joint by Joint Approach
https://www.facebook.com/275349773318895/posts/278579519662587

深蹲時膝蓋到底能不能超過腳尖?
https://www.facebook.com/275349773318895/posts/278255746361631

最常被低估的訓練 - 硬舉 deadlift
https://www.facebook.com/275349773318895/posts/278232403030632

要變強壯很簡單，就是大重量訓練
https://www.facebook.com/275349773318895/posts/275355673318305

🔴運動生理🔴

在不同訓練時期，肌力增加的機制
https://www.facebook.com/275349773318895/posts/678179269702608

高訓練量和訓練到力竭，會讓type IIx轉換成type IIa
https://www.facebook.com/275349773318895/posts/613414009512468

Muscle memory - 肌肉記憶效應
https://www.facebook.com/275349773318895/posts/536809610506242

氫離子堆積可能才是造成疲勞原因
https://www.facebook.com/275349773318895/posts/515788305941706

骨骼適應 Mechanostat Theory
https://www.facebook.com/275349773318895/posts/486354532218417

身體組成的測量方式
https://www.facebook.com/275349773318895/posts/482155622638308

乳酸
https://www.facebook.com/275349773318895/posts/477607309759806

老化引起的肌少症，最主要是快縮肌的減少
https://www.facebook.com/275349773318895/posts/464076787779525

組織受傷的原因
https://www.facebook.com/275349773318895/posts/456306335223237

耐力運動與骨質健康
https://www.facebook.com/275349773318895/posts/390806755106529

肌肥大 ≠ 肌力增強
https://www.facebook.com/275349773318895/posts/389658285221376

肌力訓練能促進肌肉生長的機轉，以機械張力最為重要
https://www.facebook.com/275349773318895/posts/388381858682352

下半身肌群大小
https://www.facebook.com/275349773318895/posts/384635092390362

上半身肌群大小
https://www.facebook.com/275349773318895/posts/384631549057383

在長距離有氧運動後立即進行肌力訓練，會減少肌力訓練的效果
https://www.facebook.com/275349773318895/posts/377412573112614

訓練不相容
https://www.facebook.com/275349773318895/posts/308562213330984

訓練相容性
https://www.facebook.com/275349773318895/posts/290946188425920

Size Principle - 大小原則
https://www.facebook.com/275349773318895/posts/277464276440778

🔴老化與訓練🔴

重視中老年人的肌力訓練是世界潮流
https://www.facebook.com/275349773318895/posts/908965803290619

老人族群復健及運動處方 - ACSM 11th Ed.
https://www.facebook.com/275349773318895/posts/905040807016452

先有足夠的肌力，才能繼續從事耐力運動
https://www.facebook.com/275349773318895/posts/883512295835970

重量訓練還是耐力運動，只是優先順序的選擇
https://www.facebook.com/275349773318895/posts/855254151995118

老年人要減重，一定要做阻力訓練
https://www.facebook.com/275349773318895/posts/852673005586566

肌力就像錢 - 生理儲備你準備好了沒？
https://www.facebook.com/275349773318895/posts/850508295803037

肌力就像錢 - 投資的方法要正確
https://www.facebook.com/275349773318895/posts/766518740868660

儲存老後「好腳力」！只靠運動不夠，這樣練對「白肌」才能抵抗肌肉流失
https://www.facebook.com/275349773318895/posts/728456864674848

人工關節置換後與重量訓練
https://www.facebook.com/275349773318895/posts/693143774872824

低重量做到力竭，對於老年人並沒有額外的好處？
https://www.facebook.com/275349773318895/posts/687674868753048

退化不等於病痛
https://www.facebook.com/275349773318895/posts/638901833630352

運動與退化性關節炎
https://www.facebook.com/275349773318895/posts/628408104679725

診斷正確，處方錯誤，治療無效
https://www.facebook.com/275349773318895/posts/591645945022608

大重量支撐訓練
https://www.facebook.com/275349773318895/posts/589681511885718

老化極限運動員
https://www.facebook.com/275349773318895/posts/589005675286635

我爸媽的訓練紀錄
https://www.facebook.com/275349773318895/posts/583333102520559

老年人的阻力訓練原則 - NSCA
https://www.facebook.com/275349773318895/posts/506554803531723

年齡只不過是個數字
https://www.facebook.com/275349773318895/posts/484167922437078

老化引起的肌少症，最主要是快縮肌的減少
https://www.facebook.com/275349773318895/posts/464076787779525

我爸媽的訓練紀錄
https://www.facebook.com/275349773318895/posts/436320953888442

長期持續運動的中老年人，能維持住肌肉量和肌力，避免年老失能
https://www.facebook.com/275349773318895/posts/429145721272632

預防老化衰弱的唯二方法，就是運動和營養
https://www.facebook.com/275349773318895/posts/422672141919990

我爸媽開始肌力訓練的故事
https://www.facebook.com/275349773318895/posts/420018972185307

中老年人的訓練，應該以增加肌力和骨質為根本
https://www.facebook.com/275349773318895/posts/380662919454246

老年人溜狗請小心
https://www.facebook.com/275349773318895/posts/376867419833796

你想過怎樣的老年生活?
https://www.facebook.com/275349773318895/posts/354447045409167

能維持規律的運動，才是真正的養生
https://www.facebook.com/275349773318895/posts/353490082171530

肌力就像錢
https://www.facebook.com/275349773318895/posts/336844540502751

長期運動，可以減少老年人跌倒受傷的風險
https://www.facebook.com/275349773318895/posts/329622447891627

Turning 40, Planning for 100
https://www.facebook.com/275349773318895/posts/291405755046630

或許我們該恐懼得不是老化，而是訓練了依舊持續老化!
https://www.facebook.com/275349773318895/posts/296670634520142

年過40後要怎麼維持進步?
https://www.facebook.com/275349773318895/posts/283171339203405

🔴傷病與訓練🔴

「不活動」是新冠肺炎重症和死亡的危險因子
https://www.facebook.com/275349773318895/posts/916090079244858

肌力訓練是責任
https://www.facebook.com/275349773318895/posts/886036275583572

高強度肌力訓練對於減緩膝退化性關節炎的疼痛「無效」？
https://www.facebook.com/275349773318895/posts/862850491235484

阻力訓練與動脈硬化
https://www.facebook.com/275349773318895/posts/824133341773866

被妖魔化的重量訓練與Valsalva maneuver
https://www.facebook.com/275349773318895/posts/820534712133729

WHO guidelines on physical activity and sedentary behaviour 2020
https://www.facebook.com/275349773318895/posts/815648205955713

運動指引建議的運動量只是最低標準
https://www.facebook.com/275349773318895/posts/780556059464928

主動脈剝離與重量訓練
https://www.facebook.com/275349773318895/posts/757068611813673

脊椎側彎與重量訓練
https://www.facebook.com/275349773318895/posts/722520675268467

徒手治療究竟有沒有用？
https://www.facebook.com/275349773318895/posts/719605575559977

無效復健治療? 你該為自己的健康負責
https://www.facebook.com/275349773318895/posts/716050525915482

頸後肩推與肩峰夾擠
https://www.facebook.com/275349773318895/posts/702183273968874

人工關節置換後與重量訓練
https://www.facebook.com/275349773318895/posts/693143774872824

衝浪初學者的非外傷性脊髓損傷 - 真實案例
https://www.facebook.com/275349773318895/posts/692031798317355

游泳可以治療下背痛和脊椎側彎？
https://www.facebook.com/275349773318895/posts/689167291937139

小孩子重量訓練會長不高？
https://www.facebook.com/275349773318895/posts/687068632147005

用重量訓練擊退骨質疏鬆 - 男性版
https://www.facebook.com/275349773318895/posts/684317969088738

槓鈴運動是接續在復健之後最有效的訓練方法
https://www.facebook.com/275349773318895/posts/676762593177609

小孩子才做選擇，我全都要!!
https://www.facebook.com/275349773318895/posts/673307526856449

高血壓與阻力訓練
https://www.facebook.com/275349773318895/posts/657567211763814

運動與退化性關節炎
https://www.facebook.com/275349773318895/posts/628408104679725

All Life is Suffering
https://www.facebook.com/275349773318895/posts/606707836849752

有膝蓋疼痛的問題，可以選擇箱上蹲訓練
https://www.facebook.com/275349773318895/posts/602217497298786

有氧運動加上肌力訓練，減重的效果更佳
https://www.facebook.com/275349773318895/posts/594760434711159

代謝症候群和疼痛
https://www.facebook.com/275349773318895/posts/590400851813784

跑步可以減少各種疾病的死亡率
https://www.facebook.com/275349773318895/posts/579453406241862

安全俯身撿拾物品的方法
https://www.facebook.com/275349773318895/posts/570786413775228

無效復健治療?
https://www.facebook.com/275349773318895/posts/565437697643433

「用肩胛後收下壓來做姿勢提示，會造成胸廓出口症候群 (TOS)」??
https://www.facebook.com/275349773318895/posts/542728936580976

膝部退化性關節炎與負重訓練
https://www.facebook.com/275349773318895/posts/531607831026420

脊椎能不能彎曲?
https://www.facebook.com/275349773318895/posts/520753858778484

久坐增加椎間盤突出的風險
https://www.facebook.com/275349773318895/posts/452439728943231

組織受傷的原因
https://www.facebook.com/275349773318895/posts/456306335223237

McGill method Lv. I, II 研習心得
https://www.facebook.com/275349773318895/posts/439101103610427

疲勞性骨折
https://www.facebook.com/275349773318895/posts/409912499862621

Exercise Is Medicine
https://www.facebook.com/275349773318895/posts/404031403784064

久坐會增加死亡率及心血管疾病的風險
https://www.facebook.com/275349773318895/posts/399815810872290

椎間盤會「滑掉」(slip) ?
https://www.facebook.com/275349773318895/posts/394301378090400

下背痛
https://www.facebook.com/275349773318895/posts/393665788153959

重量訓練與疾病風險
https://www.facebook.com/275349773318895/posts/388928908627647

做瑜珈時脊椎過度的屈曲或伸展，可能會造成壓迫性骨折
https://www.facebook.com/275349773318895/posts/387813798739158

中老年人的訓練，應該以增加肌力和骨質為根本
https://www.facebook.com/275349773318895/posts/380662919454246

衝浪初學者的非外傷性脊髓損傷
https://www.facebook.com/275349773318895/posts/379557879564750

脊椎負重時最好能維持中立姿勢，應該訓練核心肌群等長收縮的肌耐力
https://www.facebook.com/275349773318895/posts/374051800115358

慢性疼痛的原因，常常是不當的使用加上不足的肌力
https://www.facebook.com/275349773318895/posts/372746056912599

基因型/表現型 - genotype/phenotype
https://www.facebook.com/275349773318895/posts/371657783688093

衰弱不是正常的老化現象
https://www.facebook.com/275349773318895/posts/371196413734230

Exercising when it hurts - 痛要怎麼動?
https://www.facebook.com/275349773318895/posts/370160350504503

規律的運動，可以減少各種疾病的死亡率
https://www.facebook.com/275349773318895/posts/369757873878084

肌力訓練比有氧訓練更能減少心血管疾病的危險因子
https://www.facebook.com/275349773318895/posts/367150957472109

運動有助於提升大腦的認知功能
https://www.facebook.com/275349773318895/posts/365136464340225

血管迷走神經性昏迷 - vasovagal syncope
https://www.facebook.com/275349773318895/posts/360202788166926

骨質疏鬆症造成脆弱性骨折後的失能，可能無法完全恢復
https://www.facebook.com/275349773318895/posts/359103434943528

阻力訓練可以明顯減少憂鬱症的症狀
https://www.facebook.com/275349773318895/posts/357956898391515

受傷後要如何盡早開始活動
https://www.facebook.com/275349773318895/posts/349392622581276

體重正常而過著靜態生活，則心血管疾病的風險和肥胖的人差不多
https://www.facebook.com/275349773318895/posts/343052643215274

冰敷 - 要? 不要?
https://www.facebook.com/275349773318895/posts/337628260424379

Physical Activity Guidelines 2018 - USDHHS
https://www.facebook.com/275349773318895/posts/332279087625963

沒有不能訓練，只有該怎麼訓練
https://www.facebook.com/275349773318895/posts/328069581380247

退化性關節炎的訓練方式
https://www.facebook.com/275349773318895/posts/324972961689909

骨質疏鬆治療藥物雙磷酸鹽類的副作用
https://www.facebook.com/275349773318895/posts/314563696064169

骨質疏鬆治療藥物
https://www.facebook.com/275349773318895/posts/312801532907052

止痛藥物
https://www.facebook.com/275349773318895/posts/291392278381311

肌少症 - sarcopenia
https://www.facebook.com/275349773318895/posts/292131758307363

骨質疏鬆症 - osteoporosis
https://www.facebook.com/275349773318895/posts/295256011328271

診斷 - 治療 - 復健 - 訓練
https://www.facebook.com/275349773318895/posts/285784678942071

核心訓練 - Dr. McGill big 3 exercise
https://www.facebook.com/275349773318895/posts/283845699135969

阻力訓練和代謝症候群
https://www.facebook.com/275349773318895/posts/277509976436208

BackFitPro - Dr. McGill
https://www.facebook.com/275349773318895/posts/277299746457231

用重量訓練擊退骨質疏鬆
https://www.facebook.com/275349773318895/posts/277072436479962

沒有非特異性背痛 - Dr. McGill
https://www.facebook.com/275349773318895/posts/276104643243408

🔴飲食與營養🔴

想要保養關節，保健食品是沒有什麼效果的
https://www.facebook.com/275349773318895/posts/860447394809127

蛋白質與運動
https://www.facebook.com/275349773318895/posts/690569185130283

營養素的補充，只對缺乏的人有益
https://www.facebook.com/275349773318895/posts/490606641793206

咖啡因能增進運動表現
https://www.facebook.com/275349773318895/posts/445732122947325

Herbalife產品相關的問題
https://www.facebook.com/275349773318895/posts/402610047259533

喝咖啡的好處
https://www.facebook.com/275349773318895/posts/362090287978176

正常均衡的飲食就可以攝取足夠的營養素，不需要再服用額外的營養補充品
https://www.facebook.com/275349773318895/posts/345834576270414

維生素和礦物質的補充 - 骨骼健康
https://www.facebook.com/275349773318895/posts/345408546313017

過度節食會導致 relative energy deficiency in sport (RED-S)
https://www.facebook.com/275349773318895/posts/291090141744858

低碳水高油脂飲食
https://www.facebook.com/275349773318895/posts/286563245530881

補充維生素D，對於增加骨質和預防骨折，並沒有明顯的效果
https://www.facebook.com/275349773318895/posts/279042199616319

🔴活動集錦🔴

彈性阻力帶肌力訓練大全 - 贈書活動
https://www.facebook.com/275349773318895/posts/922852981901901

《槓鈴處方》專題講座【台中場】
https://www.facebook.com/275349773318895/posts/890556431798223

《槓鈴處方》系列podcast 下集
怪獸開聊！肌力推廣甘苦談，何立安＆大夫訓練談抗老化訓練
https://www.facebook.com/275349773318895/posts/881745486012651

《槓鈴處方》系列podcast 上集
何立安教練＆大夫訓練開講，談如何用「槓鈴」對抗老化！
https://www.facebook.com/275349773318895/posts/876357233218143

《槓鈴處方》專題講座：以肌力訓練治療慢性疾病【好評加開場！】
https://www.facebook.com/275349773318895/posts/874239090096624

《槓鈴處方》專題講座：以肌力訓練治療慢性疾病
https://www.facebook.com/275349773318895/posts/863431041177429

激痛點按摩全書 - 贈書活動
https://www.facebook.com/275349773318895/posts/856200211900512

台大演講 2019-10-23
https://www.facebook.com/275349773318895/posts/502929070560963

肌力訓練聖經 - 贈書活動
https://www.facebook.com/275349773318895/posts/408156973371507

🔴好書介紹🔴

彈性阻力帶肌力訓練大全
https://www.facebook.com/275349773318895/posts/922852981901901

骨關節解剖全書
https://www.facebook.com/275349773318895/posts/921591288694737

珍珍教練的40+50+60+增肌慢老重訓課
https://www.facebook.com/275349773318895/posts/919804335540099

激痛點按摩全書
https://www.facebook.com/275349773318895/posts/853992805454586

槓鈴處方：抗老化肌力訓練
https://www.facebook.com/275349773318895/posts/845124089674791

養背，明年更年輕
https://www.facebook.com/275349773318895/posts/806834623503738

麥克史東阻力訓練全書
https://www.facebook.com/275349773318895/posts/745679596285908

抗老化，你需要大重量訓練
https://www.facebook.com/275349773318895/posts/678660362987832

調控力量：肌力及體能的科學理論與實證
https://www.facebook.com/275349773318895/posts/662770411243494

肌力訓練聖經 : 基礎槓鈴教程
https://www.facebook.com/275349773318895/posts/407650470088824

Back Mechanic: The step by step McGill Method to fix back pain - 腰背維修師
https://www.facebook.com/275349773318895/posts/334741527379719

The Barbell Prescription: Strength Training for Life After 40
https://www.facebook.com/275349773318895/posts/295007921353080

🔴好文分享🔴

老人推薦阻力訓練以改善肌肉量、肌力及體能表現
https://www.facebook.com/275349773318895/posts/912812006239332

老人族群復健及運動處方 - ACSM 11th Ed.
https://www.facebook.com/275349773318895/posts/905040807016452

軍警消的戰術體能以「最大肌力」為基礎
https://www.facebook.com/275349773318895/posts/871941220326411

除了運動和訓練，營養和恢復也是很重要的
https://www.facebook.com/275349773318895/posts/871088400411693

正確的使用消炎止痛藥是安全的
https://www.facebook.com/275349773318895/posts/849997532520780

肌力較佳的老年人死亡率比較低
https://www.facebook.com/275349773318895/posts/841724793348054

肌力老化比肌肉量減少更嚴重
https://www.facebook.com/275349773318895/posts/830559467797920

高強度間歇訓練
https://www.facebook.com/275349773318895/posts/826681138185753

健身醫．二三事
https://www.facebook.com/275349773318895/posts/813614689492398

全身性高強度間歇訓練的效果
https://www.facebook.com/275349773318895/posts/805829153604285

儲存老後「好腳力」！只靠運動不夠，這樣練對「白肌」才能抵抗肌肉流失
https://www.facebook.com/275349773318895/posts/728456864674848

徒手治療究竟有沒有用？
https://www.facebook.com/275349773318895/posts/719605575559977

蛋白質與運動
https://www.facebook.com/275349773318895/posts/690569185130283

運動要從小開始 - 兒童骨科的飼料雞症候群
https://www.facebook.com/275349773318895/posts/685772322276636

退化性關節炎動起來！Physical Activity of Osteoarthritis
https://www.facebook.com/275349773318895/posts/674436126743589

跑步到底該不該進行肌力訓練
https://www.facebook.com/275349773318895/posts/652550072265528

預防骨質疏鬆　你有做「對」運動嗎？
https://www.facebook.com/275349773318895/posts/645826449604557

女人，妳更應該練！
https://www.facebook.com/275349773318895/posts/592820454905157

2019新型冠狀病毒
https://www.facebook.com/275349773318895/posts/588053862048483

慢性創傷性腦病變
https://www.facebook.com/275349773318895/posts/585328115654391

看物理治療需要醫師轉介嗎?
https://www.facebook.com/275349773318895/posts/582109589309577

維生素D吃太多，骨質不升反降
https://www.facebook.com/275349773318895/posts/490606641793206

救助消防人員體能測驗標準研商
https://www.facebook.com/275349773318895/posts/476328409887696

老化引起的肌少症，最主要是快縮肌的減少
https://www.facebook.com/275349773318895/posts/464076787779525

McGill method - Terren Lai
https://www.facebook.com/275349773318895/posts/446821646171706

肌力訓練聖經 - 簡單的事情，最不簡單
https://www.facebook.com/275349773318895/posts/401559084031296

怪獸訓練 - 選課指南
https://www.facebook.com/275349773318895/posts/344312399755965

怪獸訓練 - 勞動不等於運動，運動不等於訓練
https://www.facebook.com/275349773318895/posts/298275204359685

台灣之光
https://www.facebook.com/275349773318895/posts/339869820200223

怪獸訓練 - 重訓與有氧
https://www.facebook.com/275349773318895/posts/337887683731770

酸鹼體質騙局
https://www.facebook.com/275349773318895/posts/294773421376530

怪獸訓練 - 無痛訓練原則
https://www.facebook.com/275349773318895/posts/291006655086540

怪獸訓練 - 不是在訓練中發生傷害，而是在訓練中發現傷害
https://www.facebook.com/275349773318895/posts/288096118710927

高劑量維他命D對健康有益?
https://www.facebook.com/275349773318895/posts/311097589744113

BeMover - 中高年齡的訓練
https://www.facebook.com/275349773318895/posts/310704919783380

怪獸訓練 - 槓鈴並不是單靠脊椎支撐在背上
https://www.facebook.com/275349773318895/posts/288922885294917

怪獸訓練 - 如果深蹲傷膝蓋，那不是深蹲的錯，是你的錯
https://www.facebook.com/275349773318895/posts/289499985237207

怪獸訓練 - 什麼是肌力訓練
https://www.facebook.com/275349773318895/posts/288925111961361

怪獸訓練 - 你所謂的肌力訓練，跟我知道的好像不一樣
https://www.facebook.com/275349773318895/posts/296873391166533

或許我們該恐懼得不是老化，而是訓練了依舊持續老化!
https://www.facebook.com/275349773318895/posts/296670634520142

怪獸訓練 - 長距離耐力運動員該如何做重量訓練?
https://www.facebook.com/275349773318895/posts/290640985123107

怪獸訓練 - 訓練相容性
https://www.facebook.com/275349773318895/posts/294269911426881

因為偽科學總是斬釘截鐵，能給他們帶來更大的希望
https://www.facebook.com/275349773318895/posts/291780855009120

全國消防人員競技大賽
https://www.facebook.com/275349773318895/posts/290079721845900

怪獸訓練 - 有舊傷或痼疾，適不適合做肌力訓練?
https://www.facebook.com/275349773318895/posts/288030722050800

Starting Strength - Mark Rippetoe's Barbell Bible
https://www.facebook.com/275349773318895/posts/283128645874341

🔴影片聯結🔴

【SBD專科講堂】大夫訓練｜吳肇基醫師 (下) 台北榮總蘇澳分院 - 骨科醫師
https://www.facebook.com/275349773318895/posts/943770486476817

【SBD專科講堂】大夫訓練｜吳肇基醫師 (中) 台北榮總蘇澳分院 - 骨科醫師
https://www.facebook.com/275349773318895/posts/934830727370793

SBD怪獸講堂 S2 ep 13. 扁平足/屁股眨眼？椎間盤凸出/脊椎側彎？
https://www.facebook.com/275349773318895/posts/934097660777433

SBD怪獸講堂 S2 ep 12. 努責？氣胸？青光眼/眼壓高？呼吸中止症？特殊疾病怎麼訓練？
https://www.facebook.com/275349773318895/posts/932959244224608

【SBD專科講堂】大夫訓練｜吳肇基醫師 (上) 台北榮總蘇澳分院 - 骨科醫師
https://www.facebook.com/275349773318895/posts/926246341562565

SBD怪獸講堂 S2 ep 11.【台灣公衛議題 - 政府單位請看】靠長照政策防止年老失能？
https://www.facebook.com/275349773318895/posts/892446568275876

槓鈴處方之【怪獸講書】PART2談未來10年台灣醫療、健身界期待光景
https://www.facebook.com/275349773318895/posts/883095562544310

槓鈴處方之【怪獸講書】PART1以槓鈴對抗老化
https://www.facebook.com/275349773318895/posts/878821769638356

SBD怪獸講堂 S2 ep 10.【微量訓練法】為忙碌上班族量身打造
https://www.facebook.com/275349773318895/posts/877481133105753

SBD怪獸講堂 S2 ep 9. 無可取代的最大肌力！為何最大肌力是地板指標？
https://www.facebook.com/275349773318895/posts/852243042296229

功能性訓練！沒有肌力，哪來功能？
https://www.facebook.com/275349773318895/posts/829175787936288

白天手術房晚上健身房
https://www.facebook.com/275349773318895/posts/804811633706037

SBD怪獸講堂 S2 ep 7. 關節炎應不應該訓練？
https://www.facebook.com/275349773318895/posts/787169678803566

SBD怪獸講堂 S2 ep 6. 腰帶增加訓練效果的原理
https://www.facebook.com/275349773318895/posts/770781863775681

SBD怪獸講堂 S2 ep 5. 高血壓可以重量訓練嗎？特殊疾病該怎麼做運動評估？
https://www.facebook.com/275349773318895/posts/760372124816655

SBD怪獸講堂 S2 ep 4. 什麼是硬舉？
https://www.facebook.com/275349773318895/posts/733990844121450

SBD怪獸講堂 S2 ep 3. 重訓長不高？兒童訓練注意事項
https://www.facebook.com/275349773318895/posts/721268058727062

SBD怪獸講堂 S2 ep 2. 國民體適能測驗大缺陷！
https://www.facebook.com/275349773318895/posts/718355355684999

SBD怪獸講堂 S2 ep 1. 閃到腰？下背痛與你的量子糾纏？你需要構造改革！
https://www.facebook.com/275349773318895/posts/712618016258733

SBD怪獸講堂 ep 15. 什麼是核心？核心訓練迷思！
SBD怪獸講堂 ep 16. 別再做仰臥起坐了！你的腰椎在哀嚎！
https://www.facebook.com/275349773318895/posts/666644134189455

SBD怪獸講堂 ep 14. 分解型 vs. 合成型訓練？認識勞動/活動/運動/訓練
https://www.facebook.com/275349773318895/posts/655242465329622

SBD怪獸講堂 ep13. 有氧迷思破解！你用跑步練心肺？該怎麼減脂肪？
https://www.facebook.com/275349773318895/posts/647073729479829

屏東林永昌醫師「枯木逢春訓練法」
https://www.facebook.com/275349773318895/posts/632886274231908

SBD怪獸講堂 ep12. 神經系統與力量的連接？該做靜態伸展或動態伸展？
https://www.facebook.com/275349773318895/posts/631520471035155

SBD怪獸講堂 ep11. 亞健康族群＆失能老人，該如何退階訓練？
https://www.facebook.com/275349773318895/posts/625813331605869

SBD怪獸講堂 ep10. 骨質疏鬆症能否透過訓練改善？
https://www.facebook.com/275349773318895/posts/619386728915196

SBD怪獸講堂 ep9. 課表怎麼排？肌力及體能訓練規劃，專項轉換訓練？
https://www.facebook.com/275349773318895/posts/610466099807259

SBD怪獸講堂 ep8. 什麼是過度訓練？功能性過負荷？
https://www.facebook.com/275349773318895/posts/603014890552380

老化極限運動員
https://www.facebook.com/275349773318895/posts/589005675286635

SBD怪獸講堂 ep7. 肌力訓練到底該做哪些動作？什麼是一般適應症候群？
https://www.facebook.com/275349773318895/posts/588482045338998

SBD怪獸講堂 ep6. 自由重量／固定式器材，效果差很大，你不知道？
https://www.facebook.com/275349773318895/posts/575758716611331

SBD怪獸講堂 ep5. 高強度訓練？低強度疲勞？你真的有在運動嗎？
https://www.facebook.com/275349773318895/posts/563637691156767

SBD怪獸講堂 ep4. 肌力訓練是什麼？為何需要挑戰最大肌力？
https://www.facebook.com/275349773318895/posts/558335485020321

SBD怪獸講堂 ep3. 幸福長壽，卻提早失能！年輕人不需要肌力訓練？
https://www.facebook.com/275349773318895/posts/551825645671305

SBD怪獸講堂 ep2. 重訓就是扛很重？中老年人也能肌力訓練？
https://www.facebook.com/275349773318895/posts/548497146004155

SBD怪獸講堂 ep1. 中老年人肌力訓練迷思破解！
https://www.facebook.com/275349773318895/posts/545730396280830

年齡只不過是個數字
https://www.facebook.com/275349773318895/posts/484167922437078

肌力訓練聖經 - 專業的教練可以帶領你安全有效的獲得訓練效果
https://www.facebook.com/275349773318895/posts/416454012541803

肌力訓練聖經 - 肌力是一切活動能力的基礎
https://www.facebook.com/275349773318895/posts/416016325918905

肌力訓練聖經 - 對抗老化衰退，需要的是正確而有效的訓練
https://www.facebook.com/275349773318895/posts/413628579491013

你想過怎樣的老年生活?
https://www.facebook.com/275349773318895/posts/354447045409167

Starting Strength - 屈髖 vs. 屈腰
https://www.facebook.com/275349773318895/posts/298921814295024

70歲的阿嬤都比你強
https://www.facebook.com/275349773318895/posts/339106553609883

89歲的阿公都比你強
https://www.facebook.com/275349773318895/posts/339353483585190

訓練是一場和退化的比賽
https://www.facebook.com/275349773318895/posts/285411535646052

灰鋼訓練中心
https://www.facebook.com/275349773318895/posts/284563349064204

年紀越大，越需要大重量訓練來抵抗退化造成的肌肉和骨質流失
https://www.facebook.com/275349773318895/posts/280446372809235

晚開始比不開始好
https://www.facebook.com/275349773318895/posts/275367916650414

🔴心得雜文🔴

沒有明確療效的關節內注射療法
https://www.facebook.com/275349773318895/posts/929317391255460

競技運動造成的傷害，不要怪罪到重量訓練
https://www.facebook.com/275349773318895/posts/873134100207123

病人哪邊的膝關節比較痛呢？
https://www.facebook.com/275349773318895/posts/844788756374991

新，不一定比較好
https://www.facebook.com/275349773318895/posts/840041040183096

安慰劑效果也是一種效果
https://www.facebook.com/275349773318895/posts/801913383995862

成立滿兩週年
https://www.facebook.com/275349773318895/posts/775674919953042

開蘭安心診所開診
https://www.facebook.com/275349773318895/posts/749573449229856

無效復健治療? 你該為自己的健康負責
https://www.facebook.com/275349773318895/posts/716050525915482

小孩子重量訓練會長不高？
https://www.facebook.com/275349773318895/posts/687068632147005

小孩子才做選擇，我全都要!!
https://www.facebook.com/275349773318895/posts/673307526856449

台上一分鐘，台下十年功
https://www.facebook.com/275349773318895/posts/671947243659144

無效復健治療?
https://www.facebook.com/275349773318895/posts/565437697643433

成立滿一週年
https://www.facebook.com/275349773318895/posts/492816054905598

McGill method Lv. I, II 研習心得
https://www.facebook.com/275349773318895/posts/439101103610427

死亡，有時候是一種仁慈
https://www.facebook.com/275349773318895/posts/424524755068062

能維持規律的運動，才是真正的養生
https://www.facebook.com/275349773318895/posts/353490082171530

訓練應該是要用支持來建立信心，而不是靠著羞辱和霸凌來建立威權
https://www.facebook.com/275349773318895/posts/349346509252554

2009 vs. 2019
https://www.facebook.com/275349773318895/posts/341423780044827

診斷 - 治療 - 復健 - 訓練
https://www.facebook.com/275349773318895/posts/285784678942071

緣起
https://www.facebook.com/275349773318895/posts/285721458948393

在危難中，唯有強壯，才能救助自己和別人
https://www.facebook.com/275349773318895/posts/289492061904666

不要問我槓上多重，重點是你能蹲多重
https://www.facebook.com/275349773318895/posts/282132375973968

#大夫訓練

#SBD怪獸Podcast #槓鈴處方 #BarbellPrescription
本集節目由楓書坊【槓鈴處方/Barbell Prescription】贊助播出。
購買連結👇👇👇👇
❤️ 博客來：https://www.books.com.tw/products/0010881935?sloc=main
❤️ momo：https://www.momoshop.com.tw/goods/GoodsDetail.jsp?i_code=8445347

#激推爆推推到爆 #槓鈴處方 #BarbellPrescription

➤ 作者與譯者介紹，Jonathon M. Sullivan背景介紹。
➤ 實際年齡，訓練年資。
➤ 40歲開始練與一般年輕人人無異，60歲才開始就會有諸多限制。
➤ 特殊族群，台灣人口超高齡化，急速老化現象。
➤ Genotype (基因型)，Phenotype (表現型)的差異？
➤ Will (威爾) & Phil (菲爾)，其實指得是什麼？本書的特別重點。
➤ 老化的症狀表現：代謝症候群，肌少症，骨質疏鬆，衰弱，多重用藥
➤ 民主國家的社會裡面，有人過得不好，一定跟你有關，沒有人能置身事外。
➤ 要注意：多重用藥，是一個問題，不是處方。
➤ 老人流失的多是快縮肌纖維，要聽槓鈴的話，壓重量就會長回來了。
➤ 藥物只是針對症狀緩解，無法解決根本問題。
➤ 沒有一種藥物可以超越槓鈴槓片，Not Even Close.
➤ 讚啦！是國語還是台語？
➤ 槓鈴處方，不需要放棄你原本喜歡的活動運動。
➤ LSD (Long Slow Distance) 耐力訓練的干擾效應。
➤ 跑步(長跑)是專項運動，不能拿來當作健康指標。
➤ KISS，Keep It Simple and Stupid 簡單有效。
➤ 這本書已經完整歸納整理所有近代科學與理論基礎。
➤ 每天踮腳尖？有用？統計上都有它的效果量。
➤ 你的肌力訓練變強，你的日常生活變好，你的性生活也會變好。
➤ 棒式支撐(Plank)只要能正確完成1分鐘，你已經取得他多半的好處了。
➤ Andy Baker作者介紹。
➤ 教學的即時回饋最重要，所以指導者絕對是不可取代的。
➤ 六角槓的技術性，六角槓半蹲？膝主導髖主導？
➤ 老年人的個體差異很大。
➤ Conditioning 體能訓練/有氧訓練，推薦動作之一：推雪橇。
➤ 有阻力的能量系統訓練：推雪橇/拉雪橇，負重行走，風扇腳踏車。
➤ 2/20(六) 13:30~16:30 何老師的專題演講介紹：

❤️ 成為頻道會員，小額贊助，支持我們製作更多更棒好看的節目：
https://www.youtube.com/channel/UCOpNfxhmQt6NVq2AzP3VBEQ/join