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💥Physio advice on training with pain / Elbow pain self-release (附中文)
“Powerlifters alert”
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In episode 2, I sat down with @mileshuang1122 to talk i...
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💥Physio advice on training with pain / Elbow pain self-release (附中文)
“Powerlifters alert”
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In episode 2, I sat down with @mileshuang1122 to talk in-depth on powerlifters training scheme both on and off season, my personal advice on how to train around pain and a simple exercise to relieve pain in medial elbow
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Lately I have been seeing a lot more powerlifters, coming in the clinic, in complaints of pain in the hips, knees or the lower back. Super high volume, sets, heavy weight can lead to glycogen depletion, increase in stress-induced cortisol, and microtrauma in muscle fibers which can predispose the body to muscle strains or a lot more. What’s worse is that cumulative fatigue will lead to decrease in performance and technique execution
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If you have pain during your on-season prep, I would suggest “deloading” from 3 days up to a week is a good method to let you still train around the pain, with the same amount of sets and repetitions. Or even “deload” to perform “AMRAP” at 1-RM 40%-50% to finish off, rather than trying to push through the pain. Talk to your entrusted physical therapist for a elaborated screening and evaluation to prevent secondary injury —————————————————————————————
💥健力訓練會有疼痛?物理治療師的建議/ 手肘疼痛自我放鬆 (附中文)
“健力手選手注意“
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在治療後,我與@mileshuang1122討論了一些健力選手常遇到的問題,特別是當備賽期間身體關節有疼痛不舒服,或受傷了,選手會如何調整課表,還有物理治療師在訓練上的建議,讓選手能繼續訓練,而不會造成二次傷害。除此之外在影片結束前,還有一個簡單的自我放鬆運動,改善手肘內側疼痛的問題,記得把影片看完喔
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最近在診所有越來越多的健力愛好者前來看診,抱怨髖部、膝蓋、下背有疼痛,嚴重的需要停止訓練才能緩解症狀。多訓練組數、低次數、大重量是健力選手課表常有的參數,同時這也是導致肝糖下降、皮質醇上升、肌纖維微撕裂的原因。適當的休息,能讓身體補充能量,肌纖維修補。密集的訓練課表、休息不足,會讓身體感覺疲乏,長久會造成累積性疲乏,降低運動表現,影響動作技巧的正確執行,增加受傷的機會
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如果在備賽期會有因疼痛而無法推舉大重量,我建議減重(deloading)到1-RM 50% 三天到一週,訓練組數跟次數可以維持,以不引起疼痛原則為主,來完成訓練課表。或在訓練中感到疼痛,減重(deloading)到1-RM 40-50% 做最大次數訓練(AMRAP)去完成那一天的訓練,不要嘗試硬著頭皮撐過去。若 疼痛的情形沒有改善,建議跟物理治療師、醫師討論你的問題,以避免造成二次傷害
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👥🤳🏼標記你身邊健力的朋友 💯 如果這個運動有幫助 可以收藏 分享到你的動態
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#jamesthephysio signing out
strains中文 在 JAMES 楊永聰 Facebook 的最讚貼文
Good Night (晚安)
👇中文版本在英文下👇
This song’s about 3 months’ old. I posted a few weeks ago that I recorded a new song I’d written for a TV show theme song. Good Night is actually the song I wrote for that TV show, but they chose a different song of mine instead.
The show has quite a dark theme, so the song’s verse is quite dissonant and menacing. I tried to imagine what happens when an evil person dies - do fallen angels take him down to Hell? If so, why would a truly evil person be punished there? More likely the demons would enjoy his company and appreciate his wrongdoings, but also mourn his passing because he cannot continue doing terrible things on Earth.
What makes someone become a monster – is it intrinsic, or created behaviour? Do they know what they are doing is wrong and try to stop themselves, is it uncontrollable? If so, do they regret what they do, do they hate themselves for it? If so, then they are also victims, and death may be a relief to them. So the chorus lyrics are about a descent into Hell, but they also represent relief of worldly pain, hence the lighter melody.
I then started thinking about forgiveness - if Christianity says anyone is capable of redemption, then why can’t an evil person love and be loved? I tried to represent this by putting a dissonant verse melody and notes at odds with the lyrics, which are quite sweet, and show that some even this monster is cared for on his death bed, and will be missed.
This was written just as Covid-19 was getting very serious, and I guess the situation affected what I wrote.
這首歌是我最近三個月內寫的,原本是為了一部電視劇創作的主題曲,但最後他們選了另一首我的歌。
電視劇的主題有點黑暗,所以這首歌也是比較沉重的。我在想,罪惡的人死了之後到底會什麼發生。是墮落天使見到他, 把他的靈魂帶去地獄嗎?如果那個人真的罪惡那為什麼下去是種懲罰?魔鬼跟罪惡的人應該彼此欣賞吧,很開心在一起,魔鬼也應該不希望這個壞人離開凡間,因為在地球上,罪惡的人可以做魔鬼喜歡看的事。
魔鬼又是怎麼來的呢? 是與生俱來的嗎,還是後天遇到什麼讓他變成魔鬼?魔鬼知道他們在做惡嗎,還是無意的,無法控制的?如果說不能控制,那他們會後悔自己做過的惡嗎,或者會因此恨自己嗎?如果會,那魔鬼其實很可憐的,他們也是受害者,死亡對魔鬼來說有可能也是減輕他的負擔。所以雖然副歌的歌詞代表這個惡人下地獄,旋律還是比較輕快的。
然後我在想,寬恕是什麼? 如果基督教說所有的人,不管有多罪惡都可以被救贖,那為什麼這個罪惡的人不值得被愛? 所以雖然主歌的旋律比較沉重,歌詞其實比較甜蜜,罪惡的人快死掉的時候還會有人陪著他,愛上他。
我寫這首歌的時候,剛好是新冠狀病毒很嚴重的時間, 我覺得這也有影響到這首歌的歌詞和旋律。
Lyrics 歌詞:
Blossom falling early, watched from our bed,
Gently, you stroke my hair and kiss my head,
Knowing what you love you cannot keep,
Your hot tears fall and burn,
they sear my cheeks,
The cards are down,
Read them and weep,
Read them and weep
Fallen angels guide me,
Lay roses at my feet,
As I’m slowly fading,
they cradle me as they weep
She knows (I can’t breathe), she knows;
I’ll soon be gone
Delirious dreams give way to serene strains,
A quiet sadness lurks ‘midst their sweet refrain,
The cards are down,
Read them and weep,
Read them and weep
Now the light shines through me, shade soothes my aching limbs,
Lost soul released into the arms of keening Seraphim
She knows (I can’t breathe), she knows (I can’t breathe), she knows
That I’m gone.
Chain:
Guitar:
Gibson SJ100
Korg Tuner
Zvex Superduper
68 Pedals Klone
Zoom MS50
Vox:
Sennheiser MD431 MK1
Cusack Pedal Cracker
HoF 1
Both into Saramonics Smart Rig+
iPhone 5SE