1st September Newsletter | 4wardfitness

Newsletter  6th Edition 3rd September  2018

Static vs Dynamic Stretching

以前上P.E.堂嘅時候,老師都會帶我哋做原地嘅靜態伸展。大腿膕繩肌、四頭肌、臀肌、三角肌等等……然後就會正式上堂,全身心投入於運動之中。

If you were born in the 70’s or 80’s and attending PE classes in school, you probably started your class with static stretches. Hamstring, quads, glutes, deltoids…etc. After stretching and a few relaxed muscles later, you will then dive in full force into whatever games or sports you were involved with, and of course, pushing both your physical and metal limits.

筋腱就好似橡筋一樣,長時間唔拉伸就會變得脆弱,無法保持彈性。如果呢個時候,突然大幅度活動同劇烈運動,好大機會導致筋腱斷裂。所以喺剩餘嘅兩個月時間裡面,可以循序漸進地拉伸你嘅筋腱,避免運動傷害。

Imagine a frozen rubber band that has been recently taken out of the freezer then. When you stretch the cold rubber band, the result of that stretch, depending on the amount of force placed on it, will most probably snap it in two. If that was your muscle or tendons, you will most definitely find yourself out of action for a few months!

Shall I Stretch then? 

動態伸展喺運動界漸漸開始取替靜態伸展,大大減低運動傷害嘅機會。大部份嘅動態伸展都係低強度嘅運動,俾身體率先進入運動狀態。如果即將要跑10公里,你可以嘗試快步行、左右擺動腿部、前後弓箭步、後踢跑等,作為你嘅動態伸展。咁樣就可以全面激活跑步時所需要嘅肌群,拉伸到四頭肌同活躍你嘅膝頭關節。

Yes, definitely! Dynamic stretches done before your exercise will prep your body for the workout and decrease the chance of getting injured. Dynamic stretches mimic the movement of the workout but at a much lower intensity, giving your body the chance to “practice” the movement before increasing the intensity. For example, if you are going to be doing a 10km run, you may start warming up with a brisk walk, leg swings, forward and reverse lunges, as well as butt kicks to stretch out your quadriceps and mobilize your knee joints. 

Where do I learn more about Dynamic Warm Up?

雖然網絡上面有好多提供運動技巧嘅網頁,但資源未必可信同可靠,甚至會有誤導成份,導致受傷。建議大家從政府網頁,受政府認可嘅體適能網頁學習相關知識,或者訂閱具權威性嘅運動雜誌參考資訊。

There are many sites and sources on the internet where you can learn workout techniques. However, please note that not all sources are reliable, some can even give you wrong information which in a worst case scenario, may lead to injury. Information from trusted sources such as domains ending with .gov or .edu or even fitness journals will be the best source of information.

如果想知道更多有關「動態伸展」嘅例子同技巧,可以訪問美國運動委員會(ACE) 嘅網站:

For more information about Dynamic warm up and examples of techniques, please visit the American Council on Exercise Page

 

https://www.acefitness.org/education-and-resources/lifestyle/blog/3456/a-new-approach-to-warming-up-for-your-cardio-workout

Talk to your Personal Trainer

我哋4ward Fitness 韓國駐場教練團隊, Kyle、Shawn同Jennie一定能夠提供最專業嘅運動知識同技巧俾你哋參考。佢哋亦好樂意能夠協助大家喺運動方面取得好嘅成績,超越自己㗎😊。有咩健身方面嘅問題,隨時嚟4ward搵佢哋啦!

The best way to learn proper technique is to speak to our Korea Fitness Team. Kyle, Shawn, or Jennie would be more than happy to extend their assistance to you 😊

Workout of the Month

成日上黎4ward做gym嘅大家一定留意到我哋有兩條「戰繩」,但除咗喺私人教練堂嘅時候會用到之外,經常都處於被冷落嘅狀態……

其實「戰繩」係非常有用嘅帶氧運動,例如你做完一組「推胸訓練」,你可以即刻用「戰繩」喺30秒入面提高心跳率,達到最高嘅卡路里燃燒功效。

We have 2 battle ropes at the gym and somehow, we observed that many people will not use it unless they are working with a Personal Trainer..LOL

Battle Rope Burpees

同上面「推胸訓練」嘅例子一樣,喺重量訓練之後即刻加入30秒嘅戰繩+波比跳。到底點做先啱?一齊睇下4ward專業教練嘅示範!

This month, we would like to introduce a “Kick Ass” cardio acceleration workout that you can include in between your sets of weights. For example, after doing a set of chest press, you can perform this workout for 30 seconds as a cardio workout keeping your heart rate high for maximal caloric expenditure.

Perform this movement for 30seconds in between sets when you do weights. Watch Jennie as she show us how to perform the movement 😊

Over 15 people have claimed their FREE Round Trip Air Ticket to Seoul!

只要你帶朋友一齊嚟4ward做運動,4ward就會送你一張首爾來回機票!唔同於其他健身中心,延長會籍同會籍升級已經過時。身體上面得到健康之後,當然要去旅行放鬆心情啦!徇眾要求,呢個計劃會延長至9月份!仲唔快啲搵埋朋友一齊嚟4ward做運動?首爾來回機票等緊你哋!

Seriously? Have you heard of any gyms in Hong Kong giving out a FREE Return Air Ticket to Seoul whenever you get your buddy to join you at the gym? Most of them probably give an additional FREE one month membership (boring…). Due to popular demand, we will be continuing our Buddy Referral Promotion for the month of September. Encourage your buddy to get healthy and we will reward you with a FREE TRIP to Seoul! HURRY!

PS – 我哋嘅「韓國駐場教練團隊」,好樂意為你哋提供首爾旅行建議,有當地人介紹實好玩啲啦😊

PS – Our Korean Trainers will be more than happy to give you some advice on what to do in Seoul 😊

Group Class Schedule

預唔到時間上堂、課堂太多人,預約唔到,就唔黎做運動?今次我哋一次過,將5個星期嘅課堂時間表俾你哋參考!再都唔會有太摱水,預唔到時間上堂嘅情況發生啦~ 早啲預約實有位!快啲睇吓嚟緊有咩堂上啦,我哋期待喺堂上面見到大家。

We have now made available, our group class schedule up to 5 weeks in advanced! So no excuses! Plan you workouts early and book your classes in advanced! We look forward to seeing you at our classes!

Read the Previous Editions of our Newsletter

1st August 2018 Edition

31st May 2018 Edition

15th June Edition

30th June Edition