Take healthy, mentally sustainable approaches to fitness and steer clear of a mindset that prioritises “hacking” weight loss or putting it before ones sanity. Particularly as we consume it in well marketed snapshots, a lot of the online fitness culture is misleading. - It’s very easy to live under the illusion that abs and guns must equal happiness - there aren’t many photos of ripped people on Instagram who look miserable, yet I guarantee you many of them are. - It’s not necessarily the acquisition of their physique that made them miserable (though, for many, a life of deprivation and lacking anything that inspires them more than what they look like could have), more that there’s very little correlation between shreddedness and happiness. - Yes, being HEALTHIER means you feel better. How ripped someone is doesn’t provide an indicator of this though. Yes, time to invest in yourself in the gym is good for your sense of self-worth and mental health, but it doesn’t mean someone is happy with the other 23 hours of their day. - A ripped fitness influencer I know in Vegas eats donuts and pizza all day and has to recreationally “medicate” his way through his daily battle with depression. - My recommendation would be to focus on the things that improve your health & contentment. Go to the gym because it’s rewarding to spend that time exercising and use the modality that you enjoy most and look forward to, and what being fit means you are able to do in life. Make sound dietary decisions because the energy they give you is rewarding and you subscribe to the vision of growing old capably and gracefully. - Look for something in the rest of each day that you find rewarding. Time with family. Painting or playing music. Checking in with a friend who you know is struggling. Studying a subject you love that might just allow you to make it your career. - But don’t be fooled by feeds. “Happiness > Pleasure”

Is that you new year, down there? Today is the last day of 2020. It was a bad year but not fully bad and also not THAT bad to me. Alhamdulillah. For all the good things and the bad things too. _ How did you guys end your year? Wanna hear something crazy? We end 2020 with moving house wohooo! Could be one of the craziest things we did this year. Because this happens IMMEDIATELY. We didn’t see it coming. Tiba-tiba dapat ilham nak pindah. “You wanna move?,” “Let’s move” that’s why we married each other, ey? _ 14Dec, our previous landlord increase the rent by $100/wk. That means, $400 increment monthly. To be honest, it is acceptable because we knew that our house was slightly underpriced when we signed in the agreement about 1.5 years ago. So tak apalah. But it hurts too thinking how could he has the heart to increase that much. What happened if we are the tenants who couldn’t afford that extra $400 a month to pay the rent? That night we ‘recreationally’ browsed through the Real Estate website with no intention to move. But just for fun to see what house we can get by paying that much amount of weekly rental fee. _ 15Dec, I woke up in the morning to my husband’s text message saying that we have a house inspection at 4pm that day. I was surprised. He booked for an inspection! Haha my husband is always a quick one. He’s unbelievable sometimes. Cut story shorts, I had to bring kids to their dental appointment at 4.30pm. And house inspection at 4pm. Told husband I couldn’t make it. He can go ahead. But he texted me that evening saying it worths seeing that house even for a quick tour. I MUST he said. OK. Kelam kabut dengan 5 budak I dropped by the house. 10minutes before the dental appointment! God! _ At home that night. “Sayang, if we get that house, we move. Otherwise, we stay” Yes. We love the house and also yes, we weren’t that keen to move. Malas kot! “Istikarah dulu”. _ 20Dec, I was driving. Husband got a call from the agent. We secured the house! KAHKAH. We laughed yet we were so nervous. PINDAH ON! Don’t keep calm. LOL. _ 23Dec, get the keys. I signed the agreement etc by myself. I started pack up small belongings as much as I can into our car. _ TBC ...

知識必須與時俱進！如何在安全的情況下去追求各種訓練目標(身形美觀、運動表現、傷後訓練)，一直是我們頻道想帶給大家的事。今天就來速速看個研究內容，內容主要為「比較一般女性在不同深蹲角度下與膝伸直肌力矩關係」，下面會快速帶過研究內容及實務應用。 研究方式是在3種深蹲角度(膝上、平行膝蓋、膝下深蹲)去應用各深蹲角度下的最大重量(0,50,85%1RM)，之後去量測膝伸直肌的力矩(背後的含義：膝關節壓力)。而此次的研究對象為一般女性。 研究結果為： 1.不同的深蹲角度下的最大重量(%1RM)有顯著差異 (深度越深，能夠負荷的最大重量越小) 2.平行膝蓋訓練時的膝伸直肌力矩最小，換句話說對於膝關節造成壓力最小。 實務應用： 1.女性天生的生理性質(結締組織較鬆、骨盆較寬)是膝蓋受傷的風險之一，在重量的選取上必須更加謹慎，因為不同角度下的深蹲時能負荷的最大重量是有顯著差異的。 2.作者建議：目標僅為增加負荷重量時，可在平行膝蓋的角度下做訓練，因為在此角度下對膝關節的壓力最小。 3.目標為增加股四頭肌的活化程度時，可在膝下深蹲下做訓練。 我們的補充： 1.深蹲的深度與重量的選取，必須做好謹慎的評估，如：有無專項運動訓練需求、膝關節健康狀況…等等，而前提必須是在熟悉動作之後。 2.深蹲所用到的肌肉在下肢其實是包含前側肌群及後側肌群都有，怕大家誤會深蹲只練到股四頭肌。 文獻來源： Flores, V., Becker, J., Burkhardt, E., & Cotter, J. (2020). Knee Kinetics During Squats of Varying Loads and Depths in Recreationally Trained Women. The Journal of Strength & Conditioning Research, 34(7), 1945-1952. 喜歡的話歡迎留言、分享、收藏。 #pgg期刊閱讀系列 #物理治療 #深蹲 #股四頭肌 #深蹲角度 #訓練 #訓練目標 #容易嗎 #氣在來 #期刊閱讀 #肌肉 #健身 #重訓 #physiotherapy #motivation #training #exercise #physiofitnessfour