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Training on ankles.

想要美腿或只消除水腫,腳腕力都要練。自己做了兩三下, 小腿和腳面有點熱和扯。

Youtube 🔻https://youtu.be/_7FrqeqT0Tk?si=b7BH0hgU93P7Ghc6

瘦手臂的最佳方法: 拉長 -->扭

肌肉收縮和筋膜擴張

肌肉收縮和筋膜擴張是身體運動和整體功能密切相關的方面。當肌肉收縮時，它們產生的力量會影響周​​圍的筋膜，筋膜是包裹肌肉、器官和其他結構的結締組織。

1. 肌肉收縮：在收縮過程中，肌肉縮短並拉動其附著點（肌腱），這會在相關筋膜中產生張力。這種張力對於促進運動至關重要，因為它有助於將肌肉產生的力量傳遞到全身。

2. 筋膜擴張：筋膜不只是被動的；它可以適應並響應施加在其上的力。當肌肉收縮時，筋膜可能會擴張或伸展以適應運動。這種擴展允許更大的運動自由度，並透過在身體上更均勻地分配力量來幫助防止受傷。

3. 互連性：關係是動態的。例如，筋膜的擴張可以透過改善循環和減少可能阻礙肌肉功能的限制來影響肌肉的表現。相反，緊繃或受限的筋膜會限制肌肉收縮效率，導致力量和靈活性下降。

4. 整體協調性：肌肉收縮和筋膜擴張對於運動過程中的整體協調性和穩定性都起著至關重要的作用。筋膜有助於保持姿勢和對齊，而肌肉收縮則可以進行主動運動。 總之，肌肉收縮和筋膜擴張共同促進運動、維持結構完整性並支持整體身體表現。了解這種關係有助於改善運動模式、增強靈活性和預防傷害。

伍詠薇似乎不知道body rotation是可以由spiral effect令到腿部肌肉和筋膜空間增加, 減少靜脈曲張的機會

另外右腳小腿有外翻情況, 也可透過body rotation 改善

伍小姐的背肌沒有發揮最大作用, 有點借屈腰的力, 有機會傷及腰椎及膝蓋

Same Backbone, Different Functions. Mix-up Your Stretches and You Might Get Hurt

The lower back supports much of the body's weight and is responsible for various movements, including bending, lifting, and twisting. It also plays a critical role in maintaining posture and stability.

The upper back provides stability and support for the upper body and protects vital organs like the heart and lungs. It also allows for some movement, such as twisting and bending.

The hips and shoulders are integral to the function and health of the lower and upper back, respectively.

Strong, flexible, and well-aligned hips help maintain lower back stability and reduce strain, while well-functioning shoulders support the upper back's posture and movement.

Elbow as the Pivot Point

The pivot point in relation to the elbow refers to the axis around which the arm rotates during movement. The elbow acts as a hinge joint, allowing for flexion and extension. When you move your forearm, the elbow serves as the pivot point, enabling the hand to move in a circular or angular motion while maintaining stability at the joint. In activities like throwing, lifting, or even pushing, the elbow's pivot point allows for efficient transfer of force and movement. Optimizing movement patterns is key to performance and injury prevention.

肘部 (手踭)的樞軸點是指手臂在運動過程中圍繞其旋轉的軸線。手肘充當鉸鏈關節，允許彎曲和伸展。當您移動前臂時，手肘作為樞軸點，使手能夠以圓週或角運動移動，同時保持關節的穩定性。 在投擲、舉起甚至推等活動中，手肘的樞軸點可以有效傳遞力量和運動。了解這種關係對於優化運動模式和預防受傷至關重要。

Body Rotation 的鍛鍊, 令運動員四肢肌肉線條分明

Body Rotation 的身型

缺乏Body Rotation 的身型