關於 squat jump test ，我們在網路上蒐集到這些相關的討論、資訊與評價

【膝蓋內夾會危險嗎？】

Instagram影片連結🔗
留言區也有影片喔

https://www.instagram.com/p/CP5TJeuMwBj/?utm_medium=copy_link

重點：
1.膝蓋內夾是一個動作
2.出現內夾不一定是受傷
3.測試跟訓練是兩件事

以下三個測試動作測起來🦵🦵🦵

🦵動態膝外翻（Dynamic Knee Valgus）是在蹲的過程中出現膝蓋往內過多，是容易造成十字韌帶受傷的動作機制。

💡問題是出現膝蓋向內的動作就代表韌帶容易受傷嗎？

❌並不是！

最新的研究指出在單腳蹲(single-leg squat)（圖1）下蹲與雙腳落下跳(vertical drop jump)（圖2）的落地過程中出現膝蓋往內與十字韌帶受傷沒有關聯性。（Agnethe Nilstad et al. ,2021)

👀但是！

無碰撞十字韌帶受傷患者通常是在單腳落地情況下合併膝蓋往內。所以動作檢測與可能造成受傷的動作並沒有那麼相近。

而這幾年的研究也往單腳落下跳(single-leg vertical drop jump)（圖3）來預測是否與十字韌帶受傷有關，而研究發現十字韌帶受傷的人，在受傷前的單腳落下跳的動態膝外翻角度大於沒有受傷的人（Numata et al. ,2018）

📊檢測是從動作中找到運動傷害危險因子，但是檢測本身的情境越趨近於受傷情境，或許才可能有效預測。

⚠️注意：
1.研究是採用女性職業級手球選手🤾🏿與足球選手⚽️季前動作評估。
2.這是2D動作檢測，水平面觀察，與臨床人員評估是不一樣。
3.落下跳高度設計在30cm

後記：
檢測與訓練不一樣，研究雖然指出單腳蹲與雙腳落下跳出現膝蓋外翻與十字韌帶受傷沒有關係。不過這邊是針對女性職業級手球員和足球員。並沒有其他族群大規模檢測。對於檢測還是要保留謹慎態度。而十字韌帶受傷除了落地外，還有其他的動作可能會發生受傷喔！

有興趣了解物理治療相關知識跟技術的話，就追蹤起來吧！
有想知道的內容也告訴我吧！

#acl #knee #test #physiotherapy #physio #sport #sportinjury #sportphysio #sportsphysio #strengthandconditioning

Isometric Strength or Dynamic Movements?

I train both! Isometric exercises can be useful for strengthening & stabilising muscles which translates into us performing better in dynamic movements which are often great for improving our speed , agility & explosive strength!

Always pick the right outfit to ensure you get the best performance in your trainings. Check out this @underarmoursoutheastasia No-Slip Waistband Legging. Super comfortable high rise design for perfect coverage & no waistband slipping / sagging as you move. 🤩

See it yourself from my previous post where I did a test with the jump squat move! ✌🏻

#TheOnlyWayIsThrough #UnderArmourMY #UAMakesHerBetter

#underarmourwomen #fitnessmalaysia #pistolsquat #dynamicmovement #isometric #legday #fitnessmotivation #fitfam #instafitness #fitnessoutfit

Today, November 1st, is my birthday.

Each passing year is a fresh concerto composed. The curtains unroll, the strings are tuned, and cacophony leads into the the first notes of a new melody. Why does it sound so familiar, yet so foreign? We know how it feels to dip our toes in the water, and equally how it feels to jump in. But still we hesitate at the edge.

Each year brings about its own custom set of joys and hardships, mountains and valleys. And to be completely honest, this past year I have been the lowest I have ever been. It has even been difficult for me to come to terms with this, because I can cut off or avoid negative emotions easily. But going fully into my secret emotional turmoil is what has allowed me to experience what is now (though imperfect, of course) the highest level of peace I have ever felt in my life.

This past year, I cancelled my life, and moved back to my hometown of Dallas, Texas for a year. I needed to live with my parents and do jack squat. I needed to cede all freedom. I needed to feel like I was in jail. I needed to watch myself slip into my old habits. I needed to feel helpless. I needed to feel outraged. I needed to be able to examine my old life from afar. I needed to reach new conclusions. I needed to become my own test subject.

I knew I was going to crash if I didn’t do this.
Here are some things I learned.

Today, November 1st, is my birthday.

Each passing year is a fresh concerto composed. The curtains unroll, the strings are tuned, and cacophony leads into the the first notes of a new melody. Why does it sound so familiar, yet so foreign? We know how it feels to dip our toes in the water, and equally how it feels to jump in. But still we hesitate at the edge.

Each year brings about its own custom set of joys and hardships, mountains and valleys. And to be completely honest, this past year I have been the lowest I have ever been. It has even been difficult for me to come to terms with this, because I can cut off or avoid negative emotions easily. But going fully into my secret emotional turmoil is what has allowed me to experience what is now (though imperfect, of course) the highest level of peace I have ever felt in my life.

This past year, I cancelled my life, and moved back to my hometown of Dallas, Texas for a year. I needed to live with my parents and do jack squat. I needed to cede all freedom. I needed to feel like I was in jail. I needed to watch myself slip into my old habits. I needed to feel helpless. I needed to feel outraged. I needed to be able to examine my old life from afar. I needed to reach new conclusions. I needed to become my own test subject.

I knew I was going to crash if I didn’t do this.
Here are some things I learned.

FB/IG: @daisybrown.tw

***COACHING ONLINE: [email protected]***
Episode 5 | Chiến Thắng Chính Mình | 160kg 1RM Squat
Xin chào các bạn, An đã trở lại rồi đây. Với ngày tập chân mông mình đã test với mức tạ nặng nhất, kỉ lục nhất với mình, đó là 160kg ..... OMG siêu siêu nặng chưa lần nào nghĩ tới trong đời nhưng sau cố hết sức thì mình nâng đã chinh phục được mức tạ này, thank God.
Qua video này mình muốn nhắn nhủ rằng không được sợ quá khứ, đừng để nỗi sợ đánh bại bản thân, hãy tin tưởng vào bản thân, vào năng lực của mình bởi chúng ta có thể làm những điều mà chúng ta không thể ngờ được, vậy tại sao b không cho bản thân cơ hội để thể hiện?

Cảm ơn các bạn và chúc các bạn thành công!

Các bạn hãy nhấn SUBSCIBE (vì nó miễn phí :3 ) https://goo.gl/d1o6ea để ủng hộ mình cũng như nhận được các video tập, chế hộ ăn mới nhất từ mình nhaaaaaa!

Các bài tập mình sẽ liệt kê dưới đây để các bạn tiện theo dõi:
-------Khởi động-------
- Prisoner Squat || Đặt tay sau gáy squat: 10 reps
- Toe Toach Squat || Suat chạm mũi chân: 10 reps
- Cossack Squat : 10 reps/ leg
- Knee Jump || Bật nhảy bằng đầu gối: 10 reps

-------Bài tập chính-------
- Back Squat || Squat với tạ đòn trên vai: 2 sets x 15 reps

SUPERSET 1: 20 reps/exercise
- Leg Press || Đạp tạ
- Hamstring Curls || Móc đùi sau

SUPERSET 2: 20 reps/exercise
- Dumbbell Walking Lunges || Bước tới với ta đơn
- Leg Extentions || Đá chân

SUPERSET 3: 20 reps/exercise
- Standing Calf Raises || Nhón băp chân (đứng)
- Seated Calf Raises || Nhón bắp chân (ngồi)

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