💥單腳動作控制訓練
“物理治療師的概念“
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🏋🏻♂️ 深蹲,硬舉,健身房的訓練動作,大多都是雙腳踩在地上發力,很少會訓練到平衡,特別是單腳的平衡。作為物理治療師,常常會有人問我的訓練的菜單是什麼,好奇我的訓練是不是也是推拉腿循環,或是一天練胸一天練背
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🎯 我訓練的方式是70%肌肥大,30%動...
💥單腳動作控制訓練
“物理治療師的概念“
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🏋🏻♂️ 深蹲,硬舉,健身房的訓練動作,大多都是雙腳踩在地上發力,很少會訓練到平衡,特別是單腳的平衡。作為物理治療師,常常會有人問我的訓練的菜單是什麼,好奇我的訓練是不是也是推拉腿循環,或是一天練胸一天練背
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🎯 我訓練的方式是70%肌肥大,30%動作訓練。我不太喜歡用功能性訓練這個字,功能性這字眼常常有誤導成份,好像是很新很厲害的東西,其實運動沒好壞之分,也不會因為這運動是功能性所以效果比別人好。那什麼是動作訓練,我的概念是,如果你訓練的目的是為了健康、外形好看,而不是為了要比賽,那訓練總不能只做固定式、單關節、單一運動平面的動作,還要包括日常生活的動作訓練,像走樓梯、拿重物、推東西,平衡訓練,單腳平衡訓練,動作鏈發動訓練。等等在英文都叫作”Prehab”,rehab是復健的意思,”p”就是”preventative”,或前置詞”pre”的意思,那”Prehab”就代表預防傷害的運動,也就是物理治療會做的治療運動
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✅ 影片的訓練我選擇用Y-bell,做一個後跨步上推,接單腳羅馬尼亞硬舉,訓練左腳單腳的穩定性。我個人是覺得Y-bell沒壺鈴好用,看官網宣稱是啞鈴、壺鈴、藥球的合體。壺鈴的優點是重量在壺底,在擺盪的時候,壺鈴與身體的距離增加,更能感覺到壺鈴的重量。相反Y-bell沒錯是比較方便,中間的握把能當啞鈴,可是卻失去了壺底的重量
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💯 趕快試試看做這個運動,訓練單腳的穩定性
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💥 Single-leg movement
“How does a physio trains himself”
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🏋🏻♂️ Single-leg movement is one of the most neglected type of exercises. Unlike deadlifts, squats, single-leg movements challenge proprioceptive feedback of your reflexes and rotational stability, and apart from muscle hypertrophy in my training program, it takes about 30% of my weekly routine
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🎯 I use the word movement training rather than “functional” training. “Functional” gives a false image of something new, or better, than what we used to call deadlifts and squats
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💯 What I call movement training is merely balance, proprioception, whole body exercises instead of just doing isolated, single-planar movements like bicep curls
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✅ Here in this video is my first time using a Y-bell. Y-bell has the benefit of a grip handle like a dumbbell. But the downside is the weight of the equipment is not centered at the bottom like a kettlebell, which increases demand of body stabilization when the kettlebell is further away from the body
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#jamesthephysio signing out
#physicaltherapy #exercise #physio #injury #recovery #fitness #taiwan #asia #performance #workout #movement #chiro #physiotherapy #rehab #dpt #prehab #workout #functionalfitness #strengthandconditioning #functionaltraining #personaltraining
#物理治療 #運動醫學 #動作訓練 #復健訓練
isolated醫學 在 Eric's English Lounge Facebook 的精選貼文
翻轉視界 18 Changing Perspective
There's not just one road to the destination, but many roads. You just need to take the little step that’s right in front of you, and then the next one, and a few years down the track, they will seem like massive achievements.
通往目的地的路不止一條,有很多路可走。你只需要邁出眼前這一小步,然後再邁出下一步,幾年下來,將會成為巨大成就。
文章來自於New Humans of Australia (有取得授權)
★★★★★★★★★★★★
I didn’t meet my father until I was 6 years old. My parents had a comfortable, middle-class life in Shanghai, or as close as you could get under communism. But they always wanted to live overseas, and just before I was born, my dad came to Sydney to set things up. I don’t know why, but in the end, my mother and I didn’t join him until I was 6.
•a middle-class life 中產階級生活
•set things up 打點一切
•live overseas 往海外生活
•in the end 最後 (表達在經過一段時間或一連串事件之後的結果)
直到六歲前我都未曾見過父親。我的雙親在上海過著舒適的中產階級生活,或著說,在共產階級下所能得到的最接近的生活。他們一直響往海外生活,就在我出生前,我父親來到雪梨打點一切。但不知何故,直到六歲那年我與母親才終於與父親團聚。
★★★★★★★★★★★★
Unfortunately, half a year after we arrived, he left us. That was a huge shock. Our transition had already been quite difficult, as we both didn't speak English. Also, as Shanghai was such a big bustling city, Sydney felt a bit like the countryside, especially on the weekends, as no shops were open back then!
•shock 令人震驚的事件(或經歷);驚愕,震驚 (come as a great shock 讓人倍感震驚)
•transition 轉變;過渡
•a bustling city 繁華都會
不幸的是,就在我跟母親抵達半年後,父親離開了我們。這是個巨大的打擊,因爲我們不會說英文,在適應過渡期本就已過得相當艱辛。此外,不同於上海的繁華都會,雪梨更像鄉下,尤其在週末,那時連商店都不開門。
★★★★★★★★★★★★
We were very much reliant on my dad, not only financially, but also as a conduit into the wider community. So to have that broken was quite distressing. I remember Mum crying a lot. As we had become socially isolated, we didn’t find out anything about Centrelink, so we survived on her savings for a while, and then got some help from her family back in China.
•be reliant on… 依賴...
•a conduit into 進入...的渠道
•distressing (adj.) 令人苦惱的,令人擔憂的
•become socially isolated 變得孤立於社會
•survive on her savings 僅靠的她積蓄過日子
我們相當依賴我父親,不僅是經濟,他也是我們進入更廣泛社區的渠道。因此,當局面被打破時令人相當痛苦,我還記得母親時常哭泣。由於我們孤立於社會,所以我們並不知道澳洲社會福利聯絡中心 (Centrelink)的任何資訊,僅靠母親的積蓄支撐了一段時間,然後從母親在中國的娘家得到一些幫助。
★★★★★★★★★★★★
Eventually, Mum moved us down to Melbourne, where we were able to make some new networks and family friendships. But I was bullied a bit at school about things like my food and clothing! Whenever someone bullied me, I would defend myself, but because I didn’t have the language skills to explain to the teacher why, I got in trouble quite a bit. I ended up having to move school 3 times before I came to Balwyn Primary School, which was relatively multicultural.
•be able to 能夠
•make new networks 建立新的人脈,關係網
•be bullied 被霸凌
•language skills 語言能力
•get in trouble 惹上麻煩
•end up 最後處於;最後成爲;以…告終
•relatively 相對地
•multicultural 多元文化的
最後,母親帶著我搬遷到墨爾本,在那我們能夠建立起新的網絡與家庭情誼。然而。我在學校飽受霸凌,例如我的食物及衣物。每當有人霸凌我,我會自我防衛,但我的語言技巧不足以向老師解釋事發原因,因此常常陷入麻煩。後來我不得不再三轉學,直到就讀相對多元文化的博文小學(Balwyn Primary School)。
★★★★★★★★★★★★
After that, I did alright. Music featured very prominently in my life. I had started learning the violin from the age of 2.5 years old and even with all the troubles that were going on in my life, had somehow still kept up with it. As a result, I got a music scholarship to Trinity Grammar School. But even there I used to get into quite a lot of mischief, and would often skip school to go to the movies.
•do alight 過得不錯,做的不錯
•feature (v.) 以…為特色;給…以顯著的地位
•prominently 重要地;著名地;突出地,顯眼地
之後,我便過得不錯。音樂在我生活中佔有重要的一席之地,我從兩歲半開始學習小提琴,儘管生活中事事不如意,我依然堅持不輟。因此,我獲得三一文法學校( Trinity Grammar School)的音樂獎學金。但即使在那,我也常惡作劇、逃學看電影。
★★★★★★★★★★★★
By the end of year 11, I was told I would have to either repeat the year, or consider going to another school, which was quite humiliating for my mum. I decided to move school and surprisingly, I ended up doing quite well in year 12! As a result, I ended up getting into a double degree in Law and Music at Monash.
•repeat the year 留級 ; 重唸一年
•humiliating 令人感到恥辱的,丟臉的
11年級結束時,我被告知要麽被留級,要麼考慮轉學,這對我母親來說相當丟人。我決定轉學,而令人驚訝的是,我在12年級的時候表現優異,最後錄取蒙納士大學法律與音樂雙學位。
★★★★★★★★★★★★
When I started, my first thought was that I didn’t belong because I had done so badly in school up to year 11 and everyone else seemed so smart. But I put my head down, got through it, and ended up getting a job in the legal department of a major manufacturing company, which was a different approach to what most law students do.
•do not belong 不屬於這
•put my head down 埋頭苦幹
•the legal department of ...的法律部門
•a different approach 不同途徑
•approach (思考問題的)方式,方法,態度
當我開始進入大學,最初的想法是我不屬於這,因為我在11年級前都表現不佳,而這裡的人似乎都聰明絕頂。但我埋頭苦幹,咬牙撐過,最後在一家大型製造公司的法律部門找到工作,這與多數法律系學生的途徑不同。
★★★★★★★★★★★★
I really enjoyed it. It was hard work, but I learned a lot of foundational business, legal and corporate communication skills. After that I worked in corporate governance in RMIT, then started to moonlight as a lecturer in the Law Faculty. Eventually, they asked me if I wanted to do a PhD and I blindly said yes! I next worked at Swinburne University, and then was head-hunted to lead the corporate legal team at the Commercial Passenger Vehicles Commission.
•foundational 基礎的
•communication skills 溝通技巧
•corporate governance
•moonlight (v.) (尤指瞞著僱主)從事第二職業,兼職
•headhunt (v.) 物色(人才); 挖角
•legal team 法律團隊
我非常喜歡這份工作,這是份辛苦的工作,但我學習了很多基礎商業、法律以及公司溝通技巧。之後我在皇家墨爾本理工大學( RMIT)從事公司治理工作,並開始兼職擔任法律系講師。後來他們問我是否想要讀博士,我便盲目地答應了。接下來,我在斯威本大學(Swinburne University)工作,再被挖角到商用小客車委員會領導法律團隊。
★★★★★★★★★★★★
I had a good life, but after a while, I realised I wanted a different kind of job. I could see my seniors were making a lot of money but that their family life was not that good. And looking at my own upbringing, I wanted to be the kind of father who could be present in my own kids’ lives. So I decided on dentistry. It would not only allow me to use the hand skills that I had developed from playing the violin, but also the analytical and reasoning skills that I'd developed in law. Plus it would be flexible, and offer me a stable income and the chance to meet different people every day!
•upbringing 教養
•decide on sth 決定某事或東西
•analytical and reasoning skills 分析和推理能力
•offer a stable income 提供穩定收入
我的生活很不錯,但一段時間後,我意識到自己想要一份不同的工作。我知道前輩們賺了很多錢,但他們的家庭生活並不美滿。看著自己的成長經歷,我想要成為可以在孩子生活中出席的父親,所以我決定改行當牙醫。這項職業能讓我使用從拉小提琴中發展出的手部技巧,也能運用我在法律中發展出的分析與推理技能。此外,這個職業相當靈活,能為我提供穩定收入,並有機會每天與不同的人見面。
★★★★★★★★★★★★
My now fiancée, who was my girlfriend at the time, was also applying for further study, and coincidentally we both got into university in South Australia, so we moved to Adelaide together a few years ago.
•fiancée 未婚妻
•at the time 當時
•apply for 申請
•further study 繼續教育,進修;進一步研究;深造
•coincidentally 碰巧地;巧合地
我的未婚妻,當時的女友,也申請繼續深造,巧的是我們都考上南澳大學(University of South Australia),所以幾年前一起搬到阿得雷德( Adelaide)。
★★★★★★★★★★★★
I was lucky to get a university job at Flinders University. Initially, I started out as a casual lecturer in the law school, but I’ve since transitioned into teaching health law and research, and I’m currently writing a few books on the intersection between law and medicine. And also, obviously, trying to finish my dentistry degree!
•start out as… 起初擔任...
•transition into… 轉變到...
我很幸運的在福林德斯大學(Flinders University)找到工作,起初我在法學院擔任臨時講師,但我後來轉換到醫事法教學及研究。目前我正撰寫幾本關於法律與醫學相接的書籍,並努力完成我的牙醫學位。
★★★★★★★★★★★★
Mum eventually retrained as a Chinese high school teacher, and she’s still teaching to this day. Like most first generation migrants, she struggled quite a lot, and invested heavily in my success. After we’re married, my fiancée and I are planning to have children, and I’m sure they will have it much easier than I did.
•retrain 重新培養;再培訓;再訓練
•to this day 至今
•first generation migrants 第一代移民
•struggle a lot 掙扎奮鬥許久
•have it much easier 過的比較輕鬆
我的母親最終重新接受培訓,成為一名中文高中老師並執教至今。如同大多數第一代移民,她掙扎奮鬥許久,並為我的成功投資甚多。我與未婚妻打算婚後生孩子,我確信孩子會過的比我輕鬆得多。
★★★★★★★★★★★★
Still, a lot of the failures that I’ve had in my life have really informed a lot of my successes. Looking back, I wouldn't really want to change that to have a smoother life.
•inform [正式] 影響某人的態度或意見
https://www.ldoceonline.com/dictionary/inform
•have a smoother life 有一個更順遂的人生
我的生活中的種種失敗確實為我的成功提供借鑑。回首過去,我不會想要改變那些坎坷經歷去擁有一個更順遂的人生。
★★★★★★★★★★★★
Over the years, I've learned that perseverance is very important. I hope that through telling my story, I can be an example to others who might be in a similar position as I was: to show that there's not just one road to the destination, but many roads. You just need to take the little step that’s right in front of you, and then the next one, and a few years down the track, they will seem like massive achievements.
•over the years 多年來
•perseverance 不屈不撓,堅持不懈
•be an example 成為榜樣
•be in a similar position 處於相似的處境
•down the road/line/track 將來(的路)
多年來,我學到堅持不懈是至關重要的。我希望透過講述自己的故事,能成為其他可能與我有相似處境的人的榜樣:向他們展示通往目的地的路不止一條,有很多路可走。你只需要邁出眼前這一小步,然後再邁出下一步,幾年下來,將會成為巨大成就。
有興趣的同學可以支持New Humans of Australia
www.patreon.com/newhumansofaustralia
Photographer: Paul Heinrich instagram.com/paulfheinrich
文章與圖片出處: https://bit.ly/2XJsciq
★★★★★★★★★★★★
翻轉視界: http://bit.ly/3fPvKUs
批判性思考問題大全: http://bit.ly/34rdtJ7
isolated醫學 在 Dr 文科生 Facebook 的最佳解答
拿,就咁嘅
早前我連續出咗幾個posts(面癱唔等於GBS、肺炎唔等於弱流感、無病徵唔等於無病)
去講有位生物科學KOL (敗生)向大眾灌輸錯誤嘅醫療知識,每個post我都有hash tag敗生錯誤嘅概念,例如以下
#心跳停頓但不斷自主呼吸
#心跳停頓時最重要的是提供氧氣
#isolated面癱等於吉巴氏綜合症
#無病徵就不會是病
然後北歐KOL cap咗我係「無病徵唔等於無病」篇文講關於HPV嘅論點,當中同時出現錯誤嘅醫學概念,咁我只好寫篇文推廣返正確知識。
好啦,到最後佢終於認 #無病徵都可以係病 嘅時候
就話我誣蔑佢,打稻草人,佢無講過「無病徵唔係病」
成件事都係講緊敗生嘅錯誤醫學概念
你cap我圖個HPV例子去講敗生嘅「無病徵唔係病」呢個論點
之後話我扮覆緊第個生物科學KOL
Are you serious?
我先前寫3個post,每個post嘅Hash tag都係reiterate緊佢個幾月來d錯誤醫學概念,例如以下
#心跳停頓但不斷自主呼吸
#心跳停頓時最重要的是提供氧氣
#isolated面癱等於吉巴氏綜合症
#無病徵就不會是病
Hash tag得咁清楚,你要話我扮突然係講緊敗生嘅,咁我無話可說啦
——————————————
另外關於HPV,如果你感染嘅唔係高風險HPV,的確係只需要一段時間後再驗有無高風險HPV。HPV有好多種,16同18最主要導致子宮頸癌,如果感染16同18的話,需要跟進以監察免疫系統會唔會往後自行清除HPV,定還是需要進行介入治療。
免疫系統可以贏可以輸,感染唔同嘅病毒,HPV/HIV/新型冠狀病毒都可以無病徵,亦有部分人可以全程無病徵痊愈(HIV難以靠免疫系統)。但我唔會因為咁去講「無病徵所以唔係病」
感染HPV唔一定會惡化至「病」,感染HPV可以病變至「病」,亦可以自行靠免疫系統消除感染
不過我唔會同廣大女性講HPV唔會係病,因為佢真係可以導致濕疣(椰菜花)或子宮頸病變和癌症(以及頭頸癌)。
對我來講,「HPV感染唔一定會病變」同「HPV感染唔係病」係兩個好唔同嘅概念。
呢點對民眾了解醫學知識來講,我認為係非常重要
*再重申一次,HPV疫苗有效防止HPV感染、不應為感染HPV感到羞恥、有性行為後定期進行子宮頸檢查、一但出現病變時及早發現及早治療。
isolated醫學 在 Dr 文科生 Facebook 的最讚貼文
話說有個 #生物科學KOL 近月不斷向民眾灌輸錯誤嘅醫學概念
先有
#心跳停頓但不斷自主呼吸
#心跳停頓時最重要的是提供氧氣
#isolated面癱等於吉巴氏綜合症
最近再明顯地insinuate無病徵等於不是「病」
之前已經解釋過好多次,無病徵不代表不會傳染,亦不代表之後不會出現病徵及病變。
這種錯誤嘅醫學觀念需要正視聽以避免市民吸收錯誤醫學知識
不過有另一位北歐研究乳癌嘅生物科學KOL就引用我舉嘅HPV例子去講話,好多HPV感染都係self limiting,絕大部份都唔會progress成disease,話可以做Pap smears (or cervical screening test)做預防子宮頸癌。
首先,我講緊嘅係另一位生物科學KOL嘅無病徵等於無病嘅insinuation,明明係你亂入跟住話我誣蔑你到底係咩概念?
之前都講咗,你screen得個HPV progression就係screen緊個病,呢一刻你未出現子宮頸病變或子宮頸癌,唔代表下一刻唔會出現。呢一種無病徵唔代表你唔需要去注意同觀察。
的確,我地會為HPV16/18感染嘅婦女進行更深入嘅檢查,例如colposcopy時再stain去睇清楚子宮頸細胞同組織有無異變,必要時再retest HPV 16/18和其他HPV family,以減少誤診機會。
COVID亦一樣,無人會單靠一個化驗結果去立即100%確診個病人,如果係陽性嘅會同時睇埋個clinical picture、驗血報告、發炎指數、肺片CXR、維生指數(特別係血含氧量等等)。
不過生科物學KOL會突然ignore所有COVID會做嘅臨床檢查,淨係high light HPV感染會檢查組織同細胞,同focus係DNA positive唔一定等於有「病」,而無視其實成個clinical course會不斷evaluate「感染者」嘅情況,如果唔再具感染力和已無病徵或持續好轉嘅,自然就視為康復。
更加重要嘅係,兩位生物科學KOL and their fans都好類似地會不斷spin,當你話佢醫學概念錯嘅時間,佢就會打稻草人話你係咪支持政府強制住院隔離、係咪支持疫苗、係咪支持全民檢測、係咪支持通緝離開醫院嘅「病人/感染者」等等。
但其實個重點重來都唔係回應緊政府嘅措施,係講緊個別生物科學KOL推廣錯誤嘅醫學概念,誤導民眾。
如果你想講政府對疫症嘅政治操作嘅,就focus返個政策範疇,而唔係不斷吹到COVID弱流感、再吹無病徵唔係病、面癱=GBS、insinuate m疫苗好易有GBS、推廣錯嘅急救知識等等。
Btw, just FYI現時唔少國家已改行cervical screening test驗HPV感染,取代傳統Pap smears。傳統Pap smears太容易有findings of unknown clinical significance,而大部分嘅子宮頸癌由於都由HPV感染引起,所以screening係screen HPV,而唔係screen cell cytology
#唔係同你講緊政府防疫措施
#唔好再幫我套帽子
#講緊嘅生物科學KOL推廣錯誤嘅醫學概念