第四波疫情已經殺到埋身

身邊唔少人又跌返落之前果種惶恐不安之中

個個都等緊疫苗

覺得有疫苗就一天都光晒

疫苗固然重要

但其實平時我地點樣維持身心平衡

強身健體治未病

唔好身體未出事情緒先冧檔

先至更加重要

我好朋友唐安麒博士最近就針對反覆疫情

同埋我哋疫情下嘅身心健康

推出咗《舒壓強免疫療法》

第一部分由脊椎神經醫學與自然療法抗衰專家

Dr. Lenis提供健康諮詢

針對我之前填表講嘅各種痛症或者失眠等問題

幫我做個活血測試

唔係滴血認親

而係睇吓我嘅紅血球白血球健唔健康

有咩需要注意

搵出問題成因

原來好多時候身體只係問題嘅反映

歸根究底可能係關乎情緒同壓力事

譬如長期膝頭痛可能關條腰事

而條腰又關乎我平時站姿

而點解我會企成咁

又同我性格同生活壓力有關

真係Amazing

聽到我豁然開朗

驗完血就叫我趴上治療床

檢查我身體各部分嘅痛症

我最驚訝係佢一路叫我屈住膝頭同佢鬥力

一路聽佢講出唔同食物名稱叫我諗返個畫面

就可以清楚check到我對咩嘢敏感！！

真係神奇到我爭啲收唔返個下巴

因為佢話原來好多人都唔知

食物敏感有兩大類

一類係你食咗明顯即刻呼吸困難或者皮膚敏感

但有一類係相對隱性

即係身體冇表面不良反應

但其實身體入面已經產生炎症

而當身體內部長期發炎

莫講話抵抗力會變差

好多癌細胞同病變都會激活

所以唔好以為有啲嘢食咗冇事

就以為自己可以繼續食😑😑😑

跟住嘅生命健康密碼就仲Amazing

係分析我嘅性格同埋嚟緊工作同健康

有咩需要注意

過癮到有一秒

我以為係個外國人師傅幫我睇緊流年😂😂😂

但又真係準喎吹佢唔漲😂😂😂

可能我有接觸開New age同身心靈嘢

覺得好易接受理解

但對於唔少人嚟講都會覺得好新奇

竟然可以將自然療法，科學同身心靈結合

呢啲嘢響外國其實已經好流行

甚至係好多大學嘅研究課程

只係香港未興到啫

不過經過呢2年世界發生咁多事

大家都應該好快覺醒

知道嚟緊配合現代科學

同醫學嘅心靈同自然療法

將會係大勢所趨

最後仲會有專業健康顧問幫我針對致敏食物

同埋身體特質

精心設計營養餐單同健康諮詢

推薦最合適嘅營養補充品

配合21日排毒療程同埋健康產品

全方位照顧我地嘅身心需要

如果大家響呢個疫情之下

身心情緒感到困擾無助

不妨試吓❤️❤️❤️💪💪💪

健兒安健康醫學
AngelCare wellness clinic

分店地址：
銅鑼灣恩平道44-48號恩平中心16樓 Tel:21231598
九龍灣宏開道16號德福大廈20樓6室 Tel:21519885

#健兒安 #抗疫 #抗壓 #強免疫 #亞健康 #唐安麒 #防疫 #生命密碼 #食物敏感 #健康無價 #身心靈 #自然療法 #newage #kinesiology

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

下背low back

筋膜拉傷與筋膜疼痛症候群

下背部有一大片筋膜叫做胸腰筋膜 (thoracolumbar fascia)，成菱形狀。胸腰筋膜連接身體上下多塊大肌肉，在進行全身性的運動時特別重要。胸腰筋膜上也許多神經受器，所以對於受傷會很敏感；一旦受傷了除了腰痛之外還會影響到全身的動作，造成運動表現受限。治療上可以利用徒手治療、懸吊治療發鬆緊繃的筋膜；嚴重的情況下也可利用增生療法或PRP療法進行組織的修復治療。

肌肉拉傷

下背部的肌肉拉傷通常是急性拉傷，例如運動中的拉傷，或彎腰搬個東西拉到。肌肉只有在用力的時候會痛，所以平躺不會痛，但是翻身坐起來的時候如果動作牽扯到就會痛。大部分的肌肉拉傷都屬於輕度拉傷，通常不會有血腫發生。肌肉因為血流充沛，所以大都在2~3禮拜之內都會自行痊癒；如果超過時間還沒好，表示有合併其他問題。

腰椎韌帶拉傷

腰椎到下背乃至臀部有許多重要的韌帶負責維持下背的穩定度。從中線上的縱向韌帶、到小關節囊韌帶、髂腰韌帶、薦髂韌帶、薦脊/薦突韌帶，一路下來都是可能的疼痛來源。韌帶因血流供應不佳，通常自我修復的能力不好；若受傷超過一定程度強烈建議進行增生療法來促進組織的修復、消除疼痛及恢復下背的穩定性。

坐骨神經痛

坐骨神經痛泛指下背痛，伴隨轉移的痠麻痛到屁股甚至下肢。坐骨神經痛的原因很多，除了腰椎神經壓迫之外，還有可能是臀肌拉傷壓到神經、腰椎韌帶受傷的轉移症狀、甚至臀上皮神經的症狀也是其中一個因素。所以坐骨神經痛只是一個症狀，正確診斷找出病因才能從根本治療。

椎間盤突出、神經根病變

椎間盤，俗稱軟骨，夾在一節一節椎體之間，負責緩衝的功能。椎間盤突出會壓迫到後側的韌帶造成局部疼痛、若破出來刺激到神經則會產生坐骨神經痛的症狀。典型的症狀為無法前彎、直腿抬起測試 (SLRT) 陽性、伴隨小腿外側或腳版的麻木疼痛。嚴重的情況甚至會無法從床上爬起、需暫時躺在床上休養。急性期可利用血管內類固醇治療或硬膜外注射 (epidural injection) 減緩症狀。復健需要腰椎牽引減輕神經壓迫的症狀、同時進行核心肌群訓練，預防復發。增生療法可同時治療軟骨周遭的韌帶來穩定腰椎，增加腰椎的穩定性。手術的適應症為：無法減緩的疼痛、下肢無力、大小便受到影響等。

腰椎退化、骨刺

腰椎退化的兩大原因包括：年紀增長、過度使用；尤其以勞力工作者、或需要長時間彎腰者最容易提早出現。腰椎退化的表現包括椎間盤托少變薄、骨刺增生、椎孔狹窄等。病患會出現容易痠痛、不能久站久走、腰部活動受限等症狀。若同時伴隨神經壓迫則會有下肢麻痛等神經症狀。治療：預防是最好的治療。從年輕開始就要注意姿勢、避免長時間使用、適當運動等。當症狀開始發生時，基本的物理治療包括各類熱療、牽引、雷射等都可以舒緩症狀。注射治療包括硬膜外注射、增生療法、PRP療法等。增生療法及PRP療法針對腰部長期手損的關節韌帶，能促進受傷的組織修復、增強腰椎的穩定性；腰椎穩定性增加症狀就會隨之改善甚至消除。同樣的，考慮手術的時機點為：無法減緩的疼痛、下肢無力、大小便受到影響等。

薦髂關節病變

下背的穩定性除了靠腰椎之外，最重要的就是薦髂關節了。薦髂關節病變好發於生產婦(尤其是多次生產或多胞胎)、曾經有骨盆挫傷的人、長期坐姿不良的人等。薦髂關節痛的人和腰椎痛的人在指出他們痛的位置時是不一樣的。薦髂關節是由層層的韌帶包覆的，當此處的韌帶因為姿勢不良、挫傷過、或懷孕生產過而出現慢性損傷的情形，會導致疼痛以及關節不穩定的症狀。一般的治療包括骨盆固定帶、各類熱療、核心運動訓練等。當關節韌帶的受傷超過一定的程度。

下背痛百百款，痛起來真的會嚴重影響到日常生活的作息；腰椎的好壞決定了後半生的生活品質，有症狀時建議一定要及早就診。大部分的病患在接受一般物理治療或注射治療都能大幅改善症狀、同時降低可能繼續惡化的機會。