【運動要熱身】熱身時間因人而異

⭐夏天熱身時間可以短一點
⭐亦要視乎進行哪類運動而定
#星期一踢走BlueMonday

運動前熱身重點
不正確的運動方式容易造成運動創傷，熱身運動就是最常被忽略的一環；熱身能提升體溫、增加肌肉彈性及神經靈敏度，更可增加肌腱及靭帶的延展性，減少拉傷肌肉的可能。
何謂足夠的熱身運動？要視乎年紀、體質、天氣、運動強度而定，進行帶氧運動例如慢跑，需要的熱身時間相對短；如進行短期爆發且高強度的無氧運動，例如100米賽跑、籃球、欖球等，需要的熱身時間相對長，目的是令體溫上升、心跳頻率增加，達到輕微出汗的程度，令身體能盡快適應運動強度。然而熱身時間並非越長越好，如過度的話會造成體力下降或疲勞，影響運動效果。

簡易熱身運動推介：

👩🏻 頭頸
右手放在頭部左側，把頭輕輕往右面壓，讓右耳拉近肩膊，維持動作約15秒，換左手重覆動作。

💪🏻 上肢
舉高右手，屈曲並以指尖點着背部，左手將右手踭向左拉，令右肩有拉緊感覺，維持動作約15秒，左手重覆動作。

🦵🏻 下肢
動作一：前後腳站立，腳尖向前，腳跟著地，前腳屈曲，後腳拉直，上身保持垂直重心向下壓，令後腳小腿肌肉有拉扯感覺，維持動作約15秒，換另一隻腳重覆動作。

動作二：右腳向後屈起，以右手從後握着右腳腳掌，用點力向上拉，大腿保持伸直讓肌肉有拉扯感覺，可找扶手協助平衡，維持動作約15秒，左腳重覆動作。

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Warm-up before exercising
Improper exercise forms and motions can cause injuries, and more often than not, it is due to the lack of warm-ups. Warming up can increase the body temperature, improve the elasticity of muscles and the sensitivity of nerve receptors, hence, reducing chances of injuries.

So, how long should a warm-up last? It depends on the individual’s age, body constitution, the weather, and the intensity of the sport. Aerobic exercises such as slow jog would require a shorter warm-up time.

On the other hand, anaerobic exercises that are of short length with high intensity such as 100m dash, basketball, and rugby warrants a longer warm-up. This is to increase the body temperature and heart rate and to help the body to sweat a little, so the body can get accustomed to the intensity more effectively.

Yet, it does not mean the more time you spend on warm-up, the better it is, because excessive warming up can reduce the stamina and cause exhaustion even before the actual sport takes place.

Some simple warm-ups:

💪🏻 Head and Neck
Place your right hand on the left side of your head and gently push your head towards the right side until the right ear is close to the shoulder. Keep the position for 15 seconds. Repeat with left hand on right side of head.

💪🏻Upper limbs
Raise your right hand and bend it downwards with finger tips touching your back. Use your left hand to pull your right elbow towards the left until you feel tightness on the right shoulder. Keep the position for 15 seconds. Repeat with left hand.

🦵🏻 Lower limbs
Action 1: Stand with one leg in front of the other, point the feet to the front, and make sure the ankles are on the ground. Bend the front leg and straighten the other. Keep the body straight and lower the center of gravity, so you can feel tension on the calves. Maintain the same position for 15 seconds and repeat the same process for the other feet.

Action 2: Bend the right leg backward and hold the feet with the right hand. Pull the leg upward as much as possible, but keep the thigh straight and make sure there is tension in the muscles. Use a handrail to stabilize the body, if necessary. Maintain the same position for 15 seconds and repeat the same process for the other feet.
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#男 #女 #我狀態OK

Instagram is full of celebrity trainers working with athletes, posting videos of them doing all these wonderfully creative movements involving weights that look like snippets from whatever sport it is they do. They get loads of views and traction because they look explosive and relevant... but are they effective? 🤔
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In sport we’re required to produce contractions against resistance in various directions, but the increased load of an implement is always downwards ⬇️ apart from inertial forces and unless it’s a cable or band. Even then, purely from a direction of resistance, I look at most of these sports-emulating movements and wonder about their applicability.
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Then there’s the matter of my previous tweet. Stronger muscles produce better contractions 💪🏽 More stable conditions allow muscles to get better at practicing producing more force. All of these wildly dynamic, complicated movements have limitations on the amount of force that can be produced because of the stifling instability and distractions in play 🤹🏻‍♂️
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There’s this strange thought process perpetuated on the internet that training individual movements somehow makes you worse at coordinated or “integrated” movements, but personally I find that quite insulting 😢 Someone is genuinely going to tell me that by getting better at executing individual components my brain is so stupid that it will get worse at putting them all together? 🥴 yeah... nah.
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It’s often justified by the “functionality” of explosivity 💥 ok, but muscles produce contractile force. Force = mass x acceleration. If you train moving a lot of mass slowly, how does that not have a carry-over? And when working with someone whose joints take an absolute hammering with all of their ACTUAL sports-specific training, is dealing with the shear loading, unpredictability and deceleration components of sports-resembling training what they really need? 🧐
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It doesn’t add up to me, but it makes for an interesting conversation so have at it in the comments below 🤷🏻‍♂️
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P.S. Correlation doesn’t equal causation. Just because a trainer works with someone talented, doesn’t mean it’s their methods that are causing their success 👀

【手腕痛到喊】任何人都可以患上「媽媽手」

⭐做家務搬運重物要小心
⭐過度打機滑手機都高危
#星期二提升正能量

手腕痛？三秒測試「媽媽手」
初生嬰兒需要多抱抱，令不少媽媽慘痛地患上「媽媽手」，手腕疼痛，不能彎曲及用力，痛到連毛巾都扭不到。「媽媽手」其實是橈骨莖突狹窄性腱鞘炎 ，是因為經常持久地外展拇指 ， 導致手腕肌腱在不斷增厚而又狹窄的腱鞘內不斷地運動摩擦以致產生炎症。想知道你的手腕痛是否「媽媽手」，可以進行以下測試：

「媽媽手」測試
方法：指尖向前手掌打開，拇指貼近掌心，用餘下4隻手指包着拇指，將手腕向下拉。
感到拉扯感 → 正常
感到疼痛 → 你可能患上媽媽手了

如果患上「媽媽手」，必須讓手休息，減少拇指用力的機會，有時候抱嬰兒的動作可以反過來，以手背支撐，另一隻手加護，不要長時間以手掌朝天抱嬰兒 。平日用暖毛巾熱敷患處約10分鐘，做一些手部拉筋運動。 從中醫角度來看，患肌腱炎時不宜食用糯米、牛奶、南瓜、大豆等生痰及滯氣發物，因為容易阻塞經絡；亦要減少食用冷、酸、辣、油膩等食物。

紓緩「媽媽手」手指運動：
手腕背伸，五指張開、伸直朝天，維持10秒，重覆動作10次。

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Wrist pain? A quick test for ‘Mommy Thumb’

Newborns need to be carried all the time. This is how mothers develop ‘mommy thumb’, or in medical terms, De Quervain's disease. The sufferers would experience wrist pain, and they could not bend their wrists or exert pressure on their hands. Some might not even be able to wring a towel.

De Quervain's disease is actually stenosing tenosynovitis of the styloid process of radius and due to regular thumb abduction. As the muscles and tendons on the wrists thicken, the friction become more intense, causing inflammation in the hands. In order to find out if the wrist pain you experience is due to De Quervain's disease, you can carry out the following test:

The ‘mommy thumb’ test
Method: stretch your palms and make sure your fingers point outwards. Stick your thumb close to the palm, and use the remaining fingers to wrap around the thumb, and bend your wrist downwards. It is normal if you feel something is stretching from within, but if you feel pain during the movement, you might have a mommy thumb.

If you do get a mommy thumb, make sure you give your hands enough rest and avoid exerting pressure on your thumb. You can carry the baby the other way round, by supporting the baby with the back of one hand, and hold him or her up with the other. However, avoid carrying the baby with the back of your hand for an extended period.

When we experience inflammation in the wrist (symptoms include redness, swelling, warm, and painful), apply cold compress with a towel for about 10 minutes. On regular days, apply warm compress on the same area for 10 minutes and do some hand and wrist stretches. From the perspective of Chinese Medicine, an individual who suffers from tendinitis should avoid taking glutinous rice, milk, pumpkin, and soybean as these ingredients induce phlegm and stagnate qi, and would impede the circulation of the meridians. Cut down on raw, cold, sour, spicy, and greasy foods as well.

Finger exercise to relieve ‘mommy thumb’
Point the fingers skyward and stretch the palm. Curl the thumb and little finger inward so they meet at the center of the palm (as if we are making a vow). Then stretch the thumb towards the little finger for 10 seconds. Repeat the process 10 times.

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#男 #女

Join Ankie for a gentle yoga flow. This is targeted to give you a good stretch in your spine as well as strengthen it. We will focus on practicing downwards facing dog and cobra.

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Website: https://mindbonniesoul.com visit for more classes!

Growing up. I always seem mom rolling her neck and shaking off her shoulders from all the tension built up from ... carrying us, carrying groceries, picking up our toys, cooking, mom was a beautician too so she worked her arms and shoulders a lot ! Constantly looking downwards cause me and my brothers were so little - probably have her a lot of neck aches too!

Here is a simple neck and shoulder stretch dedicated to moms out there (it’s also great for anyone and everyone that owns a cellphone - it’s almost as much hours we spent on it as a mother would on their child ?).

With these poses, take your time, enjoy the stretch, let gravity help you deepen the pose.

Mother’s Day is a couple of days away. Wishing all my beautiful mothers out there, happy Mother’s Day !

Ps. This is great before bed ?!

我自己本身雖沒戴口罩，但我有看到一些兒童，包括我的學生，戴著大人的口罩。

這應該是因為兒童口罩短缺，應急之用的緣故。

這影片示範是我學到的三個方法，讓孩子戴大人口罩時，可以更密合。有必要時，可以同時使用兩個方法。孩子戴著口罩的時後，旁邊突出來的口罩可以折進去。

貼心公告：
* 我過去七個月裡，沒出過國。新加坡最遠的一端，也只是到蔡厝港而已。:)
* 目前新加坡衛生部建議國人只需在身體有恙時，才戴口罩。若身體健康，無須戴口罩。
* 關心孩子的父母，請提醒戴口罩的孩子勿頻頻用手觸摸口罩，也不要把口罩脫下來放在學校桌上

____________________

While I have not been wearing any mask, I have seen young children, including some of my students, wearing adult masks.

This is probably due to a shortage in children masks and the parents resort to using adult masks as a backup.

Here are 3 methods I have learnt that enable an adult mask to fit the child's smaller face better. When needed, the parent can combine 2 methods to fit the mask on the child. When worn, if the sides of the mask have big gaps, fold the sides downwards and tuck them in.

p.s. For my clients who might be worried, I have not travelled out of Singapore in the last 7 months. The furthest end I went was only Choa Chu Kang. :)

p.s.s. The Ministry of Health, Singapore has advised that we only need to wear a mask if we are sick. There is no need to wear a mask if we are well.

For concerned parents, please remind your child not to keep touching their masks or place the masks on the school tables.

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阿彌陀佛，你好！我是李季謙，來自新加坡的風水命理師。我將我的一生貢獻於弘揚佛法和中華玄學。這過程曲折離奇，卻也充滿了許多人生的領悟。

通過我的影音與寫作，我希望能與你分享，盼你也能夠突破自己命運的束縛，真正活得精彩：我命在我，不在天。

人生長短無所謂，最重要的是活得有價值，有貢獻。

??‍? 服務諮詢 ：
https://qianyu.sg/consultations/?lang=zh-hant

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Hi, I am Lee Ji Qian, a Chinese Metaphysics practitioner from Singapore. This journey in propagating Buddhism and Chinese Metaphysics has been full of hard knocks and exciting discoveries.

Through my videos and online writing, I hope to share my journey with you. So that you too can break free from the limits of your destiny and truly live a life you can call fulfilling. My destiny is in my own hands, not Heaven. So is yours.

It does not matter whether we can live a long or short life.
What matters most is living a life of value and contribution.

??‍? FOR MY SERVICES：
http://www.qianyu.sg/consultations

? CONNECT WITH ME HERE:
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