關於 back extension with weight ，我們在網路上蒐集到這些相關的討論、資訊與評價

Do u have back pain, hip pain, discomfort during weight lifting session, realised one hip is sitting higher than the other while standing OR experience hip shift during squats?

If u experience any of these, than u might have Muscular imbalances you’ve developed from lifting or doing any repetitive tasks.

Let me share a secret… I DO HAVE THEM and it bothers me.

So given that this is “the perfect time” for me to address all my muscular imbalances issues, I googled & YouTube some stuff and found a very insightful clips and infos that might be beneficial for YOU too!

I incorporated the 2 hip mobility exercises in my routine for 3 days and I CAN SEE tremendous improvements and my hips & back no longer achy!

Also, due to these imbalances & tightness around my hips and hamstrings, I also experience glute amnesia where I hardly feel my left glute working when I perform certain exercises.

So I incorporated a Glute activation exercise - Lateral Steps Up.

An outstanding exercise to stimulate the glutes but mild exercise so it is easy to the body”.

It challenges the gluteal in hip extension & also in abduction or frontal plane strength (glute medius).

“- Dr Stuart McGill

I used to do this a lot when I prep for comp before. But not with this kind of control (watch the feet). My glute was spazzing and on fire 🔥 🙌🏼

U can check out more in depth explanation on Jeremy Eithier Youtube.

Give it a go. But make sure with good mindful control. Share me your feedback and how ur session go.

It’s is not just about being strong or having good physique, u also need to free your body from pain & maintain good posture 💗

Put mobility exercises as part of ur priority 💗

#mobility #gluteactivation #bodyweightexercises #rehab #gluteamnesia #underarmourmy #underarmourwomen

Posted @withregram • @alex_cwy

坐姿划船Ep. 2
今次我會再同大家分享三個划船常見毛病和改善建議，如果你成日都覺得划船動作好唔自然就要留意下啦！

❌過份挺胸
這個毛病比較常見於著重「挺胸」提示的學員身上， 挺胸的提示本身並沒有問題 ， 但過份側重於挺胸提示容易會令學員使用胸椎前凸（t-spine extension ) 代償 肩伸（shoulder extension)動作， 令動作距離縮短。 所以學員應保持在背椎中位（neutral spine)的情況及保持腹肌發力的情況下進行動作 , 減少過份挺胸動作出現

❌身體擺動
比較常見使用大重量划船的學員身上 ， 如果訓練目的是進行肌肥大訓練， 學員應運用適當的技巧把最多的訓練刺激放在目標肌肉上， 而身體擺動會運用動力（momentum) ，腰部和臀部肌肉 令身體划更大的重量， 令目標肌肉（背闊肌）的所得到訓練刺激減少，訓練成效下降， 改善建議就是用輕的重量 和 保持上身穩定的情況下 令目標肌肉達至最大的刺激

❌用太多手力
常見於學員未能運用肩胛後引（scapula retraction) 和 肩伸(shoulder extension)， 而使用(二頭肌）俗稱老鼠仔帶動動作, 二頭肌在划船動作中只是協助背闊肌完成收縮過程， 而二頭肌過份收縮， 間接令肩部肌肉（上斜方肌）收縮， 俗稱（縮膊）。 改變建議是先學習運用肩胛骨後引動作，然後使用 肩伸帶動動作 減少二頭肌代償問題

Seated row common error vol.2
Throughout my exercise experience and observation from student , here are three common errors and tips I would like to share with you guys !

❌ Excessive upper arch
Often we are told to keep the chest up during pulling type exercises such as pull up , barbell row, however if this cue is being overused , student will unconsciously use the chest arch to shorten the pulling range of motion from shoulder , which also place lesser stimulus on
the back muscles. To correct the movement , it’s necessary to brace the core to prevent from any chest arch.

❌Body swing
This Usually happens in students whose row heavy, if the goal of doing the seated row is hypertrophy (muscle cells growth) , then he/she should use the most precise technique to maximise the stimulus on the target muscles, that being said , body swing will take the work load off the upper back to other area such as lower back , hips and using momentum to finish the exercise. Put on a lighter weight and row with a more stable torso to row is a way to stimulate back muscles in seated row

❌Rowing with biceps
Biceps are the secondary muscles that responsible in the (arm flexion) part of the motion , however, beginners tend to lead the rowing motion with flexing the arms, this will tense up the neck muscle (upper trapezius) subsequently. Instead, try to initiate the movement by pulling the shoulder blades back and down , then pull the elbow back (shoulder flexion), that will helps to activate more back muscle

Credit to @markys_strength_performance

Top 8 Tips For Natural Body-building ⁣
8個自然健美提示⁣
⁣
1️⃣ Set a Goal & Follow the program 定下目標，根據訓練計劃去訓練⁣
⁣
First of all, you must set a date and an achieved goal, then your coach will design a game plan for you. Without a goal is like you drive to somewhere without a destination. ⁣
⁣
Without a GOAL, you will get lost when you are training. ⁣
You will lose motivation and feel depressed. ⁣
⁣
2️⃣ Focus on form, techniques & tempo 集中姿態、技術和節奏訓練⁣
⁣
If you are not the Pro-bodybuilders, don’t copy their Youtube videos to train. ⁣
You should learn how to train properly with good form, perfect techniques.⁣
⁣
What I learned from Strength Sensei (Charles Poliquin) is TEMPO training. ⁣
Especially body-building (hypertrophy type) training, you must learn how to lower down the weight slowly (eccentric phase). Loading the muscle with maximum tension is vital of the body-building. ⁣
⁣
3️⃣ Focus on compound exercises⁣
集中複雜性動作訓練⁣
⁣
As Charles said you should focus on the bang-for-buck exercises like back squat, front squat, deadlift, chin-ups, overhead press...⁣
⁣
Of course, you should prioritise your weaklinks. If your posterior chain is your weaklink, you should focus on RDL, rack pull, low bar back squat, back extension...⁣
⁣
4️⃣ Lift heavy 重量訓練⁣
⁣
Folks, please focus on the Progressive Overloading once you managed the form, techniques and tempo. Lifting the same weight or reps every month doesn’t build your muscles. ⁣
⁣
You should focus on high-intensity training like 5-8 rep range. ⁣
⁣
Only focus on 5lb lateral raises doesn’t build your delts.⁣
⁣
5️⃣ Train harder than you expected 努力訓練，超出自己所想像的⁣
⁣
There is no easy way out! Period. ⁣
⁣
6️⃣ Posing practice ⁣
健美Posing 練習⁣
⁣
You may not go to compete the bodybuilding competition, but you should learn bodybuilding posing techniques. ⁣
⁣
• Better connection between the mind and the muscle⁣
• Increase muscle hardness.⁣
⁣
7️⃣ Nutrition 卡路里及macros控制⁣
⁣
If you are preparing for the photoshoot, please focus on the calorie deficit. ⁣
You can apply Reverse Dieting after the photoshoot in order to reboot the metabolism and increase muscle mass.⁣
⁣
8️⃣ Sleep 睡眠質素⁣
⁣
Sleep is the secret weapon! No need to explain. ⁣
⁣
#AskKenneth #TeamKenneth

Got my hands on the brand new RF 70-200 F4 IS USM for a couple of days. I tried my best to bring it out on a couple of shoots (not many due to the lockdown) to test it out. This isn't a review because I believe reviews should come from long term use, but rather and in depth first look/impressions of this lens. I wanted to answer a few questions such as size, weight, bokeh and usability. After a few days of testing out the lens, I feel I have a good idea on what this lens is good at and where it fails. I also briefly compare it to the 2.8 version. Hope this video helps!

All sample photos and videos were shot on the RF 70-200 F4 IS USM

Here are the time stamps:

Intro: 0:00
Some specs: 0:50
Image Quality: 1:44
Image stabilization: 2:52
Autofocus: 4:42
Build Quality: 5:53
Barrel Extension: 8:04
Size & Weight: 9:46
Min focusing distance:12:53
Comparison to the F2.8: 13:37
WHO IS THIS LENS FOR?: 14:50
Outro: 20:15

If you like to support my channel, consider a small donation: https://www.paypal.me/samguw​

Gear mentioned/used in this video:
Canon 5D Mark IV: https://amzn.to/36lX8GQ​
Canon EF 35mm F1.4 ii: https://amzn.to/2DsOVFy​
RF 70-200 F4 IS USM: https://amzn.to/2O8Lcli
RF 70-200 F2.8 IS USM: https://amzn.to/3bGHCHk
EF 70-200 F2.8 IS USM iii: https://amzn.to/3b0xhXH

Music I use:
https://artlist.io/Samuel-241034​

My 2021 filmmaking/photography kit:
(these are Amazon Affiliate Links and I get a small commission every-time you purchase from these links. These really help the channel out a lot!)

Main photo/video camera: https://amzn.to/2QQ9ChI​
Back up body: https://amzn.to/2QRB1zG​
Favourite lens: https://amzn.to/2DsOVFy​
Second favourite lens: https://amzn.to/2Z2HLPR​
Best on-camera shotgun mic: https://amzn.to/3jzhPmO​
Cheaper version of ^: https://amzn.to/32WlSD7​
Alternative on-board shotgun mic: https://amzn.to/3lKBFx8​
Best wireless mic: https://amzn.to/3jHd1Mi​
Favourite Backpack: https://amzn.to/3lHETSa​
Affordable external SSD I use: https://amzn.to/32NG4a2​
Favourite gimbal: https://amzn.to/2Z3k7CJ​
Affordable drone: https://amzn.to/2YZEmkK​
Favourite action camera: https://amzn.to/2ETfBzV​
----

Let's do something together! Ask me anything you'd like!
[email protected]

Follow me on social media:

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My first ever follow-along muscle workouts without gym equipment. This is a full workout session that trains the Back (including the Rear Shoulder), Biceps, and Abs.

Prepare a towel, workout mat, and 2 bottles of water, hit Play/Pause, GO! Your body will thank you!

If you like this video, please subscribe and turn on the notification bell. Because up next I will be posting Legs & Shoulder!

▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
How I Build My Body: https://ironmastery.com

Physique Disclaimer: Throughout my fitness journey. I did not achieve this physique by doing these exercises alone. This video is specially made for those who can't go to the gym or do not have any gym equipment at home to get started in training and engaging their muscles. Some people may suggest Rowing under the table/chair to train their Back, unfortunately, I can't share this advice because I f***ed up before by almost flipping my table, not so safe. Another option you can train your muscle is resistance bands, they are light and easy to carry but heavy for the muscles! Once again, this video is for those who have completely no equipment at all to get started at home. Are these exercises still useful? For beginners, yes! Speaking about Muscle Hypertrophy, imo it is still better to train with Dumbbells and Barbells (soon I will be posting a series of follow-along dumbbell workouts so please subscribe). Bodyweight at home might not be the best for growth but hey, done is better than none. Get it done first! My coaching program: https://ironmastery.com

Video disclaimer:

The exercises and workouts provided in this video are for educational purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.

Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.

The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.

As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

Tracks: Epidemic Sound https://www.epidemicsound.com/

#TrainWithJordan #JYtraining #IronMastery

▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohf...
Facebook: http://facebook.com/jordanyeohfitness
Personal Training Web App: https://ironmastery.com

DISCLAIMER

The exercises and workouts provided in this video are for educational purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.

Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.

The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program,
if at any point during your workout you begin to feel faint, dizzy or have physical discomfort,
you should stop immediately and consult a physician.

#TrainWithJordan #JYtraining #IronMastery