I’ve spent the past 4 months training in a lot of gyms, and watching hundreds of people in different countries and environments train got me thinking “if I had to give them ALL one piece of advice, what would it be?” 🤔
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I settled on slowing down their reps. I don’t know why there is such a wild obsession with “explosivity” 🤷🏻‍♂️ It’s like everyone has forgotten the equation F=ma, and lost the ability to observe what happens to joint control when people try to move weight quicker than they’re capable of coordinating 🧐
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I would love to go up to the tonnes of people throwing weight around as quickly as they can and ask them what they think they’re getting out of it❓
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The only possible argument could be that they’re training for the “athletic carry over” of moving quickly (a separate topic of suspect science that I won’t go into now), but it’s very hard to believe that such large portions of each gym consider themselves “athletes” and aren’t just training for improved strength, quality of life and aesthetics 😎
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If anyone is under the impression that making the intended muscles contract and produce force under control at a high intensity without “explosivity” is not getting them the same gains as faster movements, please let me assure you that is not the case☝🏽
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5️⃣ Things to consider with high acceleration movements:
- Forces at transitions increase dramatically, reducing control of the joints that aren’t meant to be moving.
- Stress placed on connective tissue to manage what muscles can’t increases.
- Resistance profiles get changed (and rarely for the better)
- “Range of motion” becomes harder to control, and thus less regular
- Load placed on muscles becomes acceleration-dependent, harder to track & thus only possible to gradually, consistently increase if you have advanced equipment to measure this with.
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I’m not saying bouncing out of the bottom of reps and swinging into “full range” will be the death of your joints ☠️ or get you no gains. (To varying degrees) our bodies are resilient & adaptable and regardless of what you do contractions are still taking place and force is still being produced 💪🏽
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I’m just saying it rarely makes much sense.

This video was filmed on my very first day in the gym with @tompurvisptrts at the tail end of May. He’d never met me before, and we were on the back of an impromptu 1-hr whiteboard lecture 📝 on what most of the world calls “warming up” and at RTS we generally refer to as “exercise preparation”.
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A lot of our later conversations were much more technical 🤓 but I thought this was a really accessible way to introduce Tom to many of you who won’t be aware of the man who is behind so much of the accurate information you’ve learnt over the years.
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Tom’s a big proponent of his own RTS motto of “Think science, speak client” and meeting the person you’re talking to “where they’re at” 🗣 You’ll note how casual his terminology was here because he wasn’t sure yet what I was comfortable with. A month later it would probably sound like French to most of the general population 😂
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Anyway, here he’s putting in quite simple layman’s terms what is happening during a warm-up set ⚡️ He’s just getting his muscles “used to” contracting, because 5 minutes ago they were doing nothing 😴
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Think of those sets in terms of their purpose. They’re to prepare your joints for the range they’re going to have to explore, your muscles to contract and the force they and their connective tissue are about to produce and translate respectively, and your neural system to make all of this happen with maximal effort 💯 Yes, the process will encourage increased blood flow so don’t worry about that🫀
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Lastly, they represent your opportunity to focus on what feels good today and what doesn’t 🤔 and what cues you’re going to focus on delivering in your set this session (based on either an intention bias or something in particular you’re working on or experimenting with) without the distraction of managing and controlling heavy load 🥵
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If you start thinking about your “non-working” sets in this manner, you might just find you stop wasting too much energy “getting warm” 🤒🤦🏻‍♂️ and instead spend it improving the readiness of your mind 🧠 muscles 💪🏽 and joints 🦾 to execute the sets ahead of you.
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Bonne courage, mes amis préparés. Go forth and contract.

［臨近周末互動遊戲答案😝😉］
以下的周邊血液抹片顯示了一個特別的現象，這現象最有可能在以下哪一種病人中出現？

答案
😮: 丙型肝炎帶菌者

大家可以在周邊血液抹片的背景中發現灰灰藍藍的一團團雲霧似的物質，它是冷凝球蛋白（cryoglobulin）。這是一種會在低溫中凝集的蛋白質。

冷凝球蛋白分三類，第一型大多由淋巴癌或多發性骨髓瘤等血液科癌症引起，而第二及三型則大多由丙型肝炎（hepatitis C）或慢性發炎情況，如自身免疫結締組織疾病（connective tissue disease）引起。

這些冷凝球蛋白本身不會直接攻擊身體，但它可以阻塞血管，影響組織供血，而它亦會做成免疫複合體（immune complex），激活補體系統，引起血管炎（vasculitis）。

冷凝球蛋白血症的症狀包括手腳潰瘍、關節痛、周邊神經病變（peripheral neuropathy）、腎功能衰退等。

#penanghokkien #AsterSpring #pigmentation

Our face changes every 28 days.
Since pandemic, majority of us work from home.
Still, we suffered maskne, acne and pigmentation too.
Face damage due to UV light from long hour starring at phone & laptop.
Wearing mask for long hour and cooking smoke from home cook.

AsterSpring has
1) Acne Recovering Therapy with LED light treatment can help to strengthen your skin and to speed up you healing process with the LED light in the treatment to further enhanced the treatment result.
This technology also used by Astronaut who hurt themself in the space to speed up the healing / wound as they don’t have medicine.

2) Volumizing Face Therapy, which is a special treatment that targets to strengthen the connective tissue in our skin, to reconstruct, to heal and to increase volume on your skin, especially designed for those who have a hollow cheek, with special technology of marine chitosan act as a skin tissue engineer to promote cell renewal, repairing and healing.

Silk fibroin a natural fibrous protein to helps for tissue regeneration, moisturizing and calming
Hydration increase by 241%
Reduce wrinkle & fine lines by 80%
Brighten skin by 39%immediate result in just 1 treatment.

DARE DARE CLICK ⬇️ 敢敢按下去
AsterSpring store locations
https://www.asterspring.com/store-locations/

https://www.facebook.com/asterspring/ (Official Facebook)
https://www.instagram.com/asterspring/ (Official Instagram)
https://www.youtube.com/AsterSpringMY (Official YouTube)
No. G-26, Ground Floor, 1st Avenue Mall, 182, Jalan Magazine, 10300 Penang.
Tel: 019-359 9210

*********** PRIZE GIVEAWAY *****************
10 Winners for FREE Facial
(Please comment at FB video, video out tomorrow 8.30pm)

also

First 100 lucky viewers, enjoy first trial facial treatment at RM88 worth up to RM238.
Register now for our professional skin care therapist. ⬇️
https://docs.google.com/forms/d/e/1FAIpQLSee518MtzWo-HR0gIzQJV1jwieKx2PKGjArb9oIaf85tuvjgA/viewform

AsterSpring will Call / WhatsApp you for appointment booking.



********************************************************
Talent 演员：
Jing Jing 妗妗
https://www.instagram.com/jingjingbeh

How to speak Penang Hokkien? 如何讲槟城福建话？
https://www.youtube.com/playlist?list=PLfRlIk28_INunK5BfN4foae9C2hmxgT5t

Jing Jing Challenge 挑战
https://www.youtube.com/playlist?list=PLfRlIk28_INtvKfWE6R0LfpEx2RNesVql

自從渣打馬拉松的興起，本地的長跑氣氛一直有增無減，但因長跑而引起的受傷及痛症亦越來越多。

除了改善跑步技術，將重量訓練帶入你的跑步訓練計劃是減低受傷機會的主要方法。

無論你是剛開始接跑步，還是已經跑了一段時間，你都需要進行相關的重量訓練，原因有三：

1️⃣透過重量訓練加強Connective Tissues如筋腱、韌帶，加強對關節及肌肉的保護。

2️⃣健康的關節及肌肉能夠提升訓練量及質素，以致跑步表現提升。

3️⃣重量訓練能加強肌肉力量，讓跑步速度得以提升。

重量訓練安排
✅一星期1-3次
✅訓練重量為6RM-10RM
✅根據身體的強弱點制定訓練動作

更多增肌、減肥資訊，請訂閱我們的Channel：
http://www.gymbeginner.hk
http://www.facebook.com/gymbeginner

Hi, everyone. :) Today we'll show you how to make a crispy outside, tender inside, and delicious homemade Japanese pork cutlet sandwich: Katsu Sando カツサンド.

In Japanese, Katsu Sando is very popular finger-sized food. You can have it in convenient store, station food stand, or in a cafe. Sando means sandwich, katsu means fry cutlet, it can be pork or chicken, and is usually coated with panko which is Japanese style breadcrumbs.  So katsu sando is Japanese style fried pork cutlet sandwich.

In this video, we use Philips TurboStar Airfryer to make the tonkatsu(トンカツ/Pork cutlet) , and the result is so amazing, if you have one, you can certainly air fry the pork cutlet, no need any drop of oil, several minutes later, you will have a golden crispy outside, tender and juicy inside, a deep-fried but healthy tonkatsu. Hope you like it. Enjoy. :)

This is an #ASMR ver, you can check out the other ver that with BGM and Voices in Chinese if you like:
https://youtu.be/uydgxjfiHkA
------------------------
AirFryer Katsu Sando カツサンド  Recipe

✎ Ingredients
toast 4 slice, thick medium
pork chops 2 pieces (2~2.5cm )
salt and black pepper Q.S.
egg 1
flour 50g
Japanese panko breadcrumbs 50g
tonkatsu sauce Q.S.
cabbage Q.S.

✎ Instructions
1. Use a sharp knife to slice the cabbage into thin threads. Soak in cold water and drain them dry. Set aside.
2. Add 50g panko (Japanese breadcrumbs) in a frying pan, stir gently and evenly over medium-low heat until the panko is golden brown. Then transfer to the tray.
3. Push the brade tenderizer to make slits between meat and fat, and cut the connective tissue. If you don’t have tenderizer, you can use a fork to poke tiny holes to help tender.
4. Season with salt and pepper. Marinate for 20 minutes.
5. Whisk the egg, and place egg, pando, and flour in 3 trays. Dredge each side in flour, then dip into beaten egg, let excess drip back. Repeat dredge in flour and dip into egg again. And press into panko to coat both side at last step.
6. Place the pork in Air Fryer basket and set to 160°C and cook for 6-7 minutes, once the time's up, flip over and set to 190°C to cook for 3-4 minutes, depends on how big is the pork is.
7. Put the tonkatsu / fry pork to coat the sauce in both side evenly, then transfer to the toast.
8. Add some shredded cabbage onto the pork, then place another piece of toast on top to sandwich. It's done.
9. You can cut it in half and more as you like. Enjoy!

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#JapaneseFood
#AirfryerRecipes
#eastrecipes