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【功能性訓練】
「當我們提到『功能』，代表著這件事是有目的性的」
「不同運動專項、日常生活中，使用到的動作百分之八十是相似的」
「訓練這百分之八十，是不是就能應用在大多數的運動跟日常生活」
.
1. 什麼是功能性訓練？
我認為只要訓練是有「目的性、符合自身的需求」，就是功能性訓練。然而，後來發現大家日常會使用到的動作，相似度非常高，不管是什麼從事什麼工作或運動，都歸類在幾個特定的動作型態（movement pattern），例如：
＊蹲（以膝為軸心做動作）
＊硬舉（以髖為軸心做動作）
＊推（又分水平方向的推、垂直方向的推）
＊拉（又分水平方向的拉、垂直方向的拉）等
因此，訓練上述的特定動作型態，也稱之為功能性訓練，「因為將這些動作熟悉，即可滿足大部分日常生活、不同運動項目的需求」，像是武俠小說中的內功一樣，內功好，練什麼武功都快。
.
2. 以蹲的動作型態為例
練習『蹲』的動作，可以應用在日常生活中的「坐到站」，或是籃球員的「跳、搶籃板」，對一些年長者可能從沙發上站起來是吃力的，透過深蹲、分腿蹲等動作，可以提升日常功能、生活品質。
.
3.. 功能性訓練為基礎
也因為日常生活及運動項目會出現的動作，大致上脫離不了上述的動作型態，所以剛開始從這幾個「動作 (movement)」 進行訓練、重量訓練是個好的基礎。而每個動作型態都要熟悉以下，能達到最高的效益：
＊理想的姿勢、動作
＊應當出力的肌肉群
＊肌肉出力的順序
＊呼吸、穩定等
4. 把動作變得功能性
除了上述的動作型態，也可以考量目前訓練的動作有沒有符合日常生活及運動時的狀態，例如我們運動的時候大多是站、蹲著，但在健身房訓練時大多是坐著的，或者，走路跟跑步都是單腳支撐居多，但自己的訓練課表大多是雙腳支撐。
意思是說，大部分的日常動作跟運動都是在「站著、單腳站、不穩定的情況」，跟健身房的器材多為「坐著、雙腳著地、穩定的情況」不同。因此，也有人認為利用「自由重量」包括：槓鈴、啞鈴等，比「機器、器械式重量」更具功能性。
不過回歸到最開始說的，功能性訓練就是符合「自身需求、功能的訓練」，因此，對健美來說，如果透過器械式重訓更能促進單一肌肉的刺激，那即是適合的，而對大多數人來說，功能性訓練就是將常見的「共同動作型態」納入訓練中。
.
其他文章：https://jackchen.sport.blog/
其他圖片：https://www.instagram.com/chenhc82/
.
延伸閱讀：
1. Movement: Functional movement systems by Gray Cook
2. New functional training for sports by Michael Boyle
3. Everyday is game day by Mark Verstegan
.
.
.
#functionaltraining #squat #deadlift #push #pull #exercise #exercisetraining #weighttraining #sportsperformance #activitiesofdailylife #功能性訓練 #蹲 #硬舉 #推 #拉 #運動訓練 #重量訓練 #運動表現 #日常生活 #陳曉謙 #物理治療師 #肌力與體能訓練師
- Tiếp tục series IELTS Speaking Part 1 Sample answer, hôm nay, chúng ta cùng Ms.Quỳnh bàn luận về thời trang nhé!
Các câu hỏi và câu trả lời được thực hiện như sau:
Video Script:
1. Now, let’s talk about fashion. Do you care about fashion?
Of course, I am fashion-conscious. I follow a lot of fashion accounts on Instagram, not to mention tons of fashion shops as well. I must say that I am always aware of what I’m putting on, you know, sometimes it takes me like hours to decide what I’m going to wear.
2. What kinds of clothes do you usually wear?
It depends on what I’m doing really. If I go to work, I would wear something casual like shirts or jeans. if I hang out with my friends, putting on a dress wouldn’t be a bad choice, right? And if I stay at home, I just wear something comfortable like T-shirts or shorts.
3. Where do you usually buy your clothes?
I used to go to trendy shops when I was a student, but now since I have to work and I have little time for shopping I just go to a shopping centre or department store and just get everything from there.
4. Have you ever bought clothes online?
Yes, of course. As I mentioned before, I’m all swamped with work right now, so browsing online to shop is very convenient and I can have all my clothes shipped directly to my house.
5. What is your favorite item of clothing?
Tough question, I think it also depends on the weather. If the weather is kind of hot, it would be perfect if you put on a sundress with floral printed pattern on it. And if the weather gets a bit chilly, I would definitely go for a long wool coat which would be stylish yet functional.
6. Do people from your country think fashion is important?
I think they are getting more and more fashion-conscious than ever. I think this is because now they are more self-centered and they want to identify themselves distinctively from other people so they kind of choose to express themselves through the way they dress. The more trendy and fashionable their clothes are, the more confident they will become I suppose.
↓前回の動画↓
便秘解消！酸っぱすぎない酢キャベツの作り方【ダイエットレシピ】
https://www.youtube.com/watch?v=OsWhPbvzSZ0
▼目次
00:00 はじめに
02:16 酢キャベツとは？
03:59 酢酸の効果
08:04 食物繊維の効果
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腸活研究家や講師としてお会いすると、意外とよく聞かれるのがおならの悩みです。
おならが多すぎて心配とか、おならが臭すぎて心配とか…
おならっていったいなんなんだっ？！
そんな疑問や質問へのアンサーをまとめてみました♪
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オナラの頻度が意味する驚愕の事実
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▼参考文献
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Reduction of butyrate- and methane-producing microorganisms in patients with Irritable Bowel Syndrome
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523847/
Manipulation of dietary short chain carbohydrates alters the pattern of gas production and genesis of symptoms in irritable bowel syndrome
https://pubmed.ncbi.nlm.nih.gov/20659225/
Does a diet low in FODMAPs reduce symptoms associated with functional gastrointestinal disorders? A comprehensive systematic review and meta-analysis
https://pubmed.ncbi.nlm.nih.gov/25982757/
※この動画は、診断・治療または医療アドバイスを提供しているわけではありません。あくまで情報提供のみを目的としています。
※診断や治療に関する医療については、医師または医療専門家に相談してください。この動画は医療専門家からのアドバイスに代わるものでもありません。
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IELTS SPEAKING PART 1 SAMPLE ANSWER TOPIC FASHION
? Link bài mẫu khác: http://bit.ly/2ZBSTEK
- Tiếp tục series IELTS Speaking Part 1 Sample answer, hôm nay, chúng ta cùng Ms.Quỳnh bàn luận về thời trang nhé!
Các câu hỏi và câu trả lời được thực hiện như sau:
Video Script:
1. Now, let’s talk about fashion. Do you care about fashion?
Of course, I am fashion-conscious. I follow a lot of fashion accounts on Instagram, not to mention tons of fashion shops as well. I must say that I am always aware of what I’m putting on, you know, sometimes it takes me like hours to decide what I’m going to wear.
2. What kinds of clothes do you usually wear?
It depends on what I’m doing really. If I go to work, I would wear something casual like shirts or jeans. if I hang out with my friends, putting on a dress wouldn’t be a bad choice, right? And if I stay at home, I just wear something comfortable like T-shirts or shorts.
3. Where do you usually buy your clothes?
I used to go to trendy shops when I was a student, but now since I have to work and I have little time for shopping I just go to a shopping centre or department store and just get everything from there.
4. Have you ever bought clothes online?
Yes, of course. As I mentioned before, I’m all swamped with work right now, so browsing online to shop is very convenient and I can have all my clothes shipped directly to my house.
5. What is your favorite item of clothing?
Tough question, I think it also depends on the weather. If the weather is kind of hot, it would be perfect if you put on a sundress with floral printed pattern on it. And if the weather gets a bit chilly, I would definitely go for a long wool coat which would be stylish yet functional.
6. Do people from your country think fashion is important?
I think they are getting more and more fashion-conscious than ever. I think this is because now they are more self-centered and they want to identify themselves distinctively from other people so they kind of choose to express themselves through the way they dress. The more trendy and fashionable their clothes are, the more confident they will become I suppose.
Subscribe IELTS Fighter nhận thông báo video mới nhất để không bỏ lỡ các video bài học thú vị, ngay tại link này nhé:
https://www.youtube.com/channel/UC5YIs2pY_8ElQWMEnpN5TaQ/featured
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Tham khảo thêm video hay khác:
?Talk about a website you regularly use: http://bit.ly/2OCAkYI
?Talk about a TV show you enjoy watching: http://bit.ly/2MicVKt
?5 từ phát âm hay sai trong IELTS Speaking: http://bit.ly/2vf7w0v
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? Lộ trình tự học 0 lên 5.0: http://bit.ly/2lpOiQn
? Lộ trình từ học 5.0 lên 6.5: http://bit.ly/2yHScxJ
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Xem thêm các khóa học theo lộ trình tại đây nhé:
? KHÓA HỌC IELTS MỤC TIÊU 5.0-5.5: http://bit.ly/2LSuWm6
? KHÓA HỌC BỨT PHÁ MỤC TIÊU 6.0-6.5: http://bit.ly/2YwRxuG
? KHÓA HỌC TRỌN GÓI 7.0 IELTS CAM KẾT ĐẦU RA: http://bit.ly/331M26x
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ชมตัวจริงแบบชัดๆ All-New Nissan Sylphy / Sentra 2019-2020 นิสสัน ซิลฟี่ โฉมใหม่ล่าสุด เปิดตัวในจีน ก่อนเข้าไทย
ในคลิปก่อน เราพาไปชมการเปิดตัว All-new Nissan Sylphy โฉมใหม่ พร้อมรายละเอียดเบื้องต้น ในงาน Shanghai Auto Show 2019 แต่ในคลิปนี้ ทีมออกแบบของ Nissan ทั้ง Alfonso Albaisa และ Ken Lee จะพาไปชม Nissan Sylphy โฉมใหม่อย่างใกล้ชิด ทั้งภายนอกและภายใน รวมถึงการทดลองนั่ง ว่ารถซีดานขนาดเล็กรุ่นนี้ จะให้ความสะดวกสบายในการโดยสาร มากน้อยแค่ไหน
SHANGHAI – The all-new Nissan Sylphy was unveiled today at the 2019 Shanghai Motor Show, sporting a new look and featuring the latest Nissan Intelligent Mobility technologies to give drivers increased connectivity, comfort and confidence.
With a new and more fuel-efficient powertrain, a wider stance, a lower center of gravity, improved aerodynamics and a roomy, luxurious interior, the new Sylphy delivers even better performance and an enhanced driving experience. Seamless connectivity features and a full suite of active safety technologies provide support for drivers.
“The all-new Nissan Sylphy represents the full landing of Nissan Intelligent Mobility in China,” said Daniele Schillaci, executive vice president of Nissan Motor Co., Ltd. “With an even more stylish design and advanced connectivity and safety technologies, the all-new Nissan Sylphy gives customers a whole new level of confidence and excitement, befitting of a leading family sedan.”
At first glance, the all-new Sylphy is characterized by its stance, which reflects the design concepts of “vigor” and “confidence.” The lower profile and streamlined exterior contribute to decreased wind resistance, with a drag coefficient of just 0.26 – equal to that of the Nissan GT-R. Signature Nissan features include the black grille with a three-dimensional V-motion design, bringing about a strong visual impact. The sides are defined by lean, striking proportions that create a sense of motion even when the car is stationary.
These dynamic exterior design cues hint at a number of key performance upgrades. The car is powered by the all-new Nissan HR16DE Gen3 intelligent drive engine with Xtronic transmission. The new powertrain technologies boost engine stability and fuel efficiency1 and provide a linear, smooth driving experience. Steering, suspension and body rigidity have also been enhanced to improve handling and deliver a more solid driving feel.
The wide stance and long wheelbase allow for a spacious cabin where up to five people can ride comfortably in soft, 3D Multilayer ergonomic seats. The interior comes in sporty black, light gray or tan. The tan version features a diamond-cut quilting pattern on the seats that adds a modern, luxurious feel.
Interior features that have been designed for increased comfort and convenience also include the three-outlet air conditioning system. Controlled by a single integrated switch, it supplies air separately to the left and right front seats and to the back seats. An 8-inch center color display and the 7-inch, high-definition thin-film transistor monitor, which shows drive information and readings from the car’s sensors, are arranged inside the meter assembly for a smart, highly functional design.
Among the many Nissan Intelligent Mobility technologies in the all-new Sylphy are seamless smartphone connectivity and intelligent voice command. The Integrated Dynamic Control Module uses targeted brake applications after the vehicle encounters a bump or undulation to immediately improve the level of the body, enhancing ride quality. Additional technologies to assist the driver include Intelligent Trace Control, Intelligent Ride Control and Emergency Brake for Pedal Misapplication.
Safety technologies such as Intelligent Forward Collision Warning, Blind Spot Warning, Lane Departure Warning, Cross Traffic Alert and Intelligent Driving Alert support the driver in anticipating and avoiding hazardous situations.
開始接觸Functional Patterns（以下簡稱FP）後， 陸陸續續有許多人詢問我關於FP的問題， 特別整理這篇上課、訓練心得和大家分享， 看看有沒有辦法幫助 ... ... <看更多>
functional pattern 在 Functional Patterns Taiwan 台灣- Home | Facebook 的推薦與評價
你該找一位@functionalpatterns 教練的原因 - 動作、情緒、站姿、體重、步態，都會顯現你目前的「健康」程度。 Functional Patterns思考的是：「根本的問題是什麼？」. ... <看更多>