[360 VR] Fit Girls Fitness Center

Running tips - 針對性速度／耐力／節奏訓練

Mile Repeat

所謂Mile Repeat其實就係跑好多次「一英里」（1英里大約等於1.6公里），每個一英里之間會加插一段休息時間。而因應唔同訓練目標，Mile Repeat嘅跑法亦會唔同。

目標一：提升耐力

訓練方法：

用自己跑5K快少少嘅速度跑2 – 6組mile repeats，每次之間可以有一分鐘休息(慢行或停低)。剛開始呢個訓練方法嘅跑手可以增加2-3分鐘嘅慢行休息。當你發現每次mile repeats 嘅步速開始穩定，無明顯減漫，咁就表示你嘅耐力已漸漸提升，再向更強耐力進發！

目標二：提升速度

訓練方法：

用快過跑5K嘅速度跑2-3 miles嘅mile repeats，中間加入2-4分鐘嘅休息時間。如果你係為咗半馬或者全馬等長距離賽事而訓練，訓練嘅次數最好係每兩星期一次。呢個訓練可以提升VO2 max (即最大攝氧量)，帶俾肌肉更多能量，令自己運動時表現得更好，從而達至加快速度嘅效果。當你可以維持穩定嘅速度完成每次mile repeats，你嘅速度已經有所提升。

目標三：練習比賽節奏

訓練方法：

用你嘅目標跑速跑2-8組mile repeats，每次repeat之間可以休息2-5分鐘。當你跑步時越嚟越接近你心目中嘅比賽速度，就可以增加mile repeats 嘅次數，並且減少休息時間，令自己習慣以目標速度完成比賽長度嘅跑程。呢個練習比賽節奏嘅訓練亦可以列入為比賽前三星期嘅訓練行程，令自己比賽表現更好。

爆發猛男Freestyle Gym

 

主題：爆發猛男Freestyle Gym
專家：Fitness First Fitness Manager Jacky Wong
簡介：又係跑步機、踩單車、舉啞鈴？好悶喎！等Fitness First的Jacky教練教大家呢期最hit的Freestyle Gym啦！
日期：2011-10-20

Tug Toner 史上最白爛的健身器材

Building Bulletproof Shoulders

20 Minute Strength & Cardio Circuit

女士如何夏日操靚身？

BREATHE

"BREATHE" from Paul Schneider on Vimeo.

James Wilson fitness training exercises for mountain bikers！！

WE RUN BOXING DAY 2010 video

WE RUN BOXING DAY 2010 from FLWRIDER tv on Vimeo.

Starting at Wan Chai Gap Playground.
Anticlockwise circuit of Mount Cameron via Middle Gap Road and Black’s Link.
Go Nike Runners!!!!!!

My Back Workout- Scott Herman

Split Stance Exercises for Faster Cornering

Working hard to get strong and stable in split stance exercises in the gym will work wonders for improving your ability to ride switch on the bike. Here are some of my favorite staple exercises for this:

• Split Squat
• Bulgarian Split Squat
• Split Stance Shoulder Press
• Split Stance Row

However, I've been playing around lately with some new split stance exercises that advance things a bit:

• Split Stance Single Arm Swing
• Split Stance KB Clean & Snatch
• Split Stance Jump Rope

Core Training for Mountain Biking

Unilateral Training with Team Yeti's Aaron Gwin

1. Bulgarian Split Squat: Stand in front of a bench or chair. Place one foot up on the bench and use the other leg to squat up and down. Make sure that you are able to keep the heel of your lead leg pressed down into the ground, that you can keep your torso upright and your belly button pointed straight ahead. Descend until you lightly touch the knee of your trail leg to the ground and then drive through the heel of your lead leg and squeeze your butt cheek to come back up.
   
   
2. Single Leg Squat: Stand in front of a chair or bench, preferably one low enough so that your upper thigh is parallel to the ground when you squat down to it. Keeping your heel on the ground, sit back and down until you feel the bench behind you. Lightly touch the bench and then push through your heel, squeeze your butt cheek and stand back up.
   
   
3. Side Press: Stand with a dumbbell in one hand like you were going to do a regular shoulder press. As you press overhead, bend over to the side. Keep your shoulders and hips square and really think about pushing your hips out as you bend over.
   
   Time it out so that your arms lock out and you reach the end of your bend at the same time. Keeping the dumbbell pointed up to the ceiling, drive your hips back over your feet and get your torso upright. Lower the weight back down to the starting position and repeat. Remember to do your reps on both sides.
   
   
4. Bent Row: With one hand holding a dumbbell, take the back of your other hand and place it in the arch of your lower back. Bend your knees a little bit and push your butt back behind your heels, letting your chest come down towards the ground. Be sure that you use your hand to make sure you keep a nice arch in your lower back.
   
   Once you get down as far as your mobility allows stop and get your core set tight. Row the dumbbell up by thinking about driving your elbow as far behind you as you can. Don’t twist as you row up and keep your core tight and control the dumbbell on the way back down.

【轉】超聲波對付脂肪細胞 大肚腩瞬間變腹肌男

超聲波對付脂肪細胞 大肚腩瞬間變腹肌男
(2010年09月20日)



不少人對健美的身形趨之若鶩，希望健身以求達至理想效果，但所需時間可能很長，過程亦艱苦。不過一種打正超聲波抽脂旗號的新技術，聲稱只需短短數小時午飯時間，便可把大肚腩變成6塊腹肌。

英國《世界新聞報》報道，倫敦29歲青年帕迪亞(Mayur Padia)，上班時趁著食午飯空檔，到倫敦一間私人診所接受抽脂手術，將大肚腩打造成6塊腹肌。報道聲稱，帕迪亞的瞬間變化令人難以置信，他聲言：「我返回辦公室，朋友們都不能相信。身體看不出有任何疤痕，腰圍亦由32吋縮小至30吋。」帕迪亞花了9,000英鎊(約11萬港元)進行手術。對比手術前後的照片，帕迪亞的肚腩不但消失了，胸肌及6塊腹肌的輪廓更清晰地浮現。帕迪亞表示很快便完成手術，他對效果感到滿意，希望新形象能助他更容易結識異性。

5處位置開刀

據稱，手術採用了名為「Vaser Hi Def」的抽脂技術。該技術由哥倫比亞的整形醫生研發，醫生在「修腰者」乳頭、胸口以及腰部上方等5處位置開刀，再利用超聲波震動能量，選擇性地去除圍著肌肉的多餘脂肪細胞，把腹肌的線條呈現出來，整個手術所需時間少於4小時。替帕迪亞進行手術的整形醫生沃爾夫(Dennis Wolf)表示，部分人即使勤做健身也未必能達至理想身段，新技術能助他們達成心願，相信未來會愈來愈多人接受這類手術。

News of the World 原文：http://www.newsoftheworld.co.uk/news/978882/Sags-pack-to-six-pack.html

c 朗 Armani 新廣告著底褲大 show 肌肉 靚女僕狂昅唔眨眼！

激練股巨肌！！男人事業線 ！！

主題：激練股巨肌
專家：Fitness Team Leader Leon Lui
簡介：男士都有事業線？咪就係一對渾圓靚股，結實線條引死女士，睇片即練﹗
日期：2010-09-09

激練港男腹肌法！！

主題：激練腹肌法
簡介：想好似港男咁大隻，梗係要有六舊腹肌先似樣，即刻睇片跟教練學啦﹗
日期：2010-09-02