[三個被低估遺忘既暴力上槓 EP3] 可能係全香港都無人識做既上槓 (希望唔係😫) 🔻正握轉腕式慢速上槓🔻 SLOW MUSCLE UP (PRONATED/NATURAL GRIP) 經過上兩集，我發現出中文描述反應應該好D 🔻先講一下動作既描述🔻 PS1. 先理解何謂引體最高點: 你引體上升拉到幾高然後可以Hold住既位就係最高點 (重點係呢個高度同你既下巴高度無關，超重點) PS2. 本身已經熟練暴力上槓 1. 身體成一直線，全直手起動 (Start with dead hang) 2. 慢速引體上升至引體上升最高點 3.1 利用手握力及極限手腕屈曲 (Wrist flexion)轉腕 3.2 同時利用前鋸肌保持肩胛前引 (Scapula protraction hold) 3.3 核心肌群保持收緊，形成半L-sit保持平衡 4. 逐漸上槓時，應保持L-sit狀態去預留腹部空位過槓 5. 重心由下身緩慢轉至上身，期間上身應貼近單槓 6. 上槓後確認重心於槓上後，一個直槓撐體 (Single bar dips) 7. 全個動作需要""均速""進行，不能利用衝力、爆發及身體擺動完成 呢個動作最難既地方係，即使你識做暴力上槓都好 當你以慢速唔扣腕到最高點既時候 你都會腦袋空白左，身體無信號點可以轉腕上槓 我可以比你既建議係，諗多啲前臂、三頭肌同腹肌等，下面會分析更多🔻🔻 💡當手臂拉到最高既時候，二頭肌同背肌根本只可以進行等長收縮，因為已經係end range，所以你要考慮利用其他肌群作主力 💡前臂，即手腕屈曲肌群(肱橈肌、橈側屈腕肌、掌長肌等)，將需要發揮最大力量，除保持握力外，都需要絕對力量轉腕上槓 💡其次就係肱三頭肌運作比較似係協同肌參與，穩定及輔助完成整個轉腕動作 💡最後係引體最高點維持住L-sit既腹直肌，除預留空位""放槓""之外，最重要係維持身體既槓桿，可以以慢速經過暴力上槓既 "C字位"，將重心轉移，而唔會上唔到就落番黎，呢樣都係好多人無留意既地方 ㊙️ 要注意既地方同上兩集相似，因為大家都係muscle up 所以 common mistakes都九成九相同，大家可以睇番上兩集☺️ 🔻三個極有效訓練方式🔻 1. Russian dips: 習慣適應身體快慢速重心轉移 2. 引體最高點暴力上槓: 利用擺動於引體最高位再做上槓，可以增加muscle memory，加深動作記憶！ 3. 扣手腕 / False grip 慢上槓: 可以話係必練 愈慢愈好，可以直接係引體最高位不停上落 務求令個腦唔再空白可以起動過槓 4. 持之以恆，一點一滴累積，唔好操之過急一步登天 好野係需要時間浸淫既🔥 希望大家對今次既教學有所得著 對真正慢上槓有進一步既了解 同時增加你對呢個動作既興趣 而且更希望你可以成功做到🙌🏻 如果有一日你因爲呢個教學or自己練成 歡迎你Tag番我，我請你食飯兼瘋狂對話🤫😂 記得比個Like同幫我share出去！ 反應好既可能會出YouTube版教學❤️ Wrist wraps @Move2.Pro Apparel @CalvinKlein #M2HK #街頭健身 #Muscleup #tutorial #FitnessHK #HKFitness #Fitfam #香港健身 #Streetworkout #Calisthenics #Firm

[THREE underrated muscle up EP1] DEAD HANG MUSCLE UP 3 seconds completely relaxed body dead hang before a muscle up. It requires your explosive pulling strength, fast reaction on transitioning from bottom to top. Plus tons of muscle up experience and memory but I am here for you 😎 Honestly this is not a "Friendly" muscle up if you strive for CLEAN form. Also very less people in HK can do it (Maybe idk him/her haha) Here are some suggestions for you to start training this and make it more "approachable" 🔻 WAYS OF ATTEMPTING/PRACTICING (Hardest to easiest) 1. Dead hang explosive high pull up 2. Negative/Eccentric muscle up 3. L-sit pull up 4. Full scapula protraction pull up 5. Dead hang hollow body hold The most difficult part of this muscle up is the TRANSITION middle. Make sure your hollow body hold strong to maintain the form in the whole movement. Try your best to keep your legs straight without knee bending. Prevent leaning forward and it allows you getting on the bar in 0.1 secs. Thus, the exercises above can help you to strengthen your hollow body hold during pull up. 🔻 Please LIKE and feel free to COMMENT below if you want more advises! If you achieved it please let me know Or tag me in your post/story! Enjoy! *如需中文版本可DM我！ Wrist wraps @Move2.Pro Apparel @CalvinKlein #M2HK #街頭健身 #Muscleup #tutorial #FitnessHK #HKFitness #Fitfam #香港健身 #Streetworkout #Calisthenics #Firm

☆Coconut Broccoli Soup 椰香花椰菜湯☆⁣⁣ 中文往下▼⁣⁣ ⁣⁣ #blwasianfood ep17: Broccoli 🥦 ⁣ ⁣ So since A loves curry and soup why not make him some of this! I should have made this sooner, because this is definitely something that is suitable for 1yr and under! But sadly last night, I cooked to slow and by the time the soup was ready A was already full, so he only had 1 sip :P Hopefully he will have some the next day⁣⁣ ⁣⁣ In A’s bowl:⁣⁣ . Coconut Broccoli Soup⁣⁣ ⁣⁣ This week we invited the Jane from @food.kids.love !!! I have loved Jane’s account for a while, she has great lunchbox ideas and also lots of easy to prep recipes for your toddlers and kids! She is Korean but born and raised in Canada *woot woot* and now she resides in Cali. She has a 9yr old also a 22month old so she’s one busy full time mama and blogger. Go check out her page if you haven’t!⁣⁣ ⁣⁣ Also remember to check out all the other mama’s broccoli recipe~⁣⁣ ⁣⁣ . Broccoli Korean Pancake @food.kids.love⁣⁣ . Easy Seaweed Wraps with Vegetable Rice @lala.the.foodie⁣⁣ . Miso Broccoli Salmon Onigiri @zo_bear_eats⁣⁣ . Broccoli Pan Mee (Mee Hoon Kueh) @owen_xplores⁣⁣ . Broccoli & Sweet Potato Steamed Cake @norababydiary⁣⁣ ⁣⁣ ▼▼▼▼▼⁣⁣ ⁣⁣ #blwasianfood 第17回合：花椰菜🥦⁣⁣ ⁣⁣ 最進想食譜時想到小哲愛吃咖哩又愛喝湯所以才想到來做這個咖哩湯料理。早知道應該早點煮來給他吃因為其實這個蠻適合1歲以下的寶寶吃。可惜的是今天匆匆忙忙湯終於煮好後小哲已經吃飽了所以他只有喝一口而已就不吃了。我隔天會在試試看他要不要喝，不可能不喜歡吧😅 雖然說自尊心有可能會受傷一點可是沒關係⁣⁣ ⁣⁣ 小哲的碗裡有：⁣⁣ . 椰香花椰菜湯⁣⁣ ⁣⁣ 這個禮拜又請了另外一位媽媽來跟我們一起煮，她是一位韓國媽媽叫Jane @food.kids.love⁣⁣ ⁣⁣ 記得也要參考其他媽媽們的花椰菜寶寶料理喔～⁣⁣ ⁣⁣ . 西蘭花韓式煎餅 @food.kids.love⁣⁣ . 簡易紫菜包蔬菜飯 @lala.thefoodie⁣⁣ . 味噌西蘭花鮭魚飯團 @zo_bear_eats⁣⁣ . 西蘭花板麵 (麵粉粿) @owen_xplores⁣⁣ . 花椰菜地瓜蒸糕 @norababydiary⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ #teenymunchies #blwideas #kidsfood #babyfoodideas #toddlermeals #easyhealthykids #coconutsoup #soup #coconut #thaifood #2eat2gether #副食品 #寶寶副食品 #副食品之路 #兒童餐 #煮婦日常 #育兒 #媽媽日常 #簡單料理 #育兒生活 #飲食日記 #自煮生活 #飲食記錄 #湯 #椰子湯 #椰奶 #椰子#teenymunchiesrecipe ⁣⁣