提升你的協調性及運動表現：32種速度梯訓練

速度梯－運動員提升敏捷度及協調性必備的訓練器材

大家經常可以看到職業運動員訓練時使用速度梯，

那它實際上有什麼用途，如何幫助提升運動表現？

速度梯由兩條繩＋數塊膠板組成，有數不盡的訓練用法。

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March 6th updates


[Bootcamp update] CANCEL This week. Reason: Not meeting min. sign up of 5 attendees before 24hours. 
[更新］本週訓練取消：24小時前報名人數不足最低5人。

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Summer Prep BootCamp

 

AIP Outdoor BootCamp is back in March 2017. Sign up now!

60min vs 600calorie. Are you up for the challenge?

============================

AIP Outdoor Bootcamp

Get Fit B4 Summer Comes

高強度間竭性訓練

H.I.I.T.

60min vs 600calorie

60分鐘=跑步120分鐘消耗量

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AIP 運動體驗之室內攀石

之前想試又無伴既，今次一齊去啦！

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看看Hugh Jackman如何為Logan作出訓練吧

電影 "Logan"「盧根」 快將上映，這次會是Hugh Jackman 曉治積曼

最後一次扮演傳奇的"Wolverine" 「狼人」。

今年48歲的曉治積曼，身型仍然保持Top Fit狀態。

看看他如何訓練去為最後一次演出這角色做準備吧

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28g One Serving of Kirkland Unsalted Mixed Nuts

This is what it looks like of one serving of the Kirkland mixed nuts.

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後三角肌補救計劃

早幾天的shoulders day，當我在鏡前望著我的膊頭時，終於發現了一個長久的大問題！

膊頭不夠大

我的膊頭比場內其他人都細。

仔細地看，終於看見其中一個原因：

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Build stage Group training Jan2017 workouts

Squat 

10rep_rest 20s ->

15rep_rest30s ->

20rep_rest40s ->

15rep_rest30s ->

10res_rest 20s  done rest 3 minutes

Do three sets at least

(Use bands according to ur ability)

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AIP 團體訓練 Group Training Sneakpeak

*Hong Kong* [AIP Private Group Training sneak peak! Tell me your goals and we will head towards it together, every step of the way!]
*****************
*香港* [AIP 私人團體訓練，集合你嘅好朋友，訂下你地嘅目標然後一齊進發！]

Contact at:         ku.ivan.yc@gmail.com

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Building Group Week 3 Nov 26

This is what we did last SAT:

1.) 
Sumo Deadlift
3 Sets__12reps__(hold at peak for 2s)__Rest 120s

2.)
Lunges
3 Sets__12reps__Rest 120s

3.)
Chest Adduction內收  (isometric hold)
4sets both sides__30s hold, switch to another side

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Building Group Week 2 Nov 19

Workout Program Week 2
1.)
Seated Row
先用紅色band
3 sets 12 reps  R60s

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Building Group Week 1 Nov 12

For the record:
Build Stage 1st week Nov12 Workout list: 1. Deadlift body weight 12 reps 4sets, rest 60s

2. Squat body weight 12 reps 4sets, rest 60s⁠⁠⁠⁠

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消耗600卡! 緞練爆發力、協調、耐力、上下肢肌肉 AIP BootCamp - Week 8

AIP Bootcamp第8星期集訓已完成，謝謝12位學員參與！

Bootcamp就是要學員在連串的高強度動作下緞練爆發力、協調力、耐力、以及上下肢肌肉。

各學員在1.5小時內超標完成 30組動作！

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新娘新郎修身訓練計劃

黎緊幾個月就要結婚？想減肥 / Fit D / 大隻D?

如果你想減肥燒脂，我會幫你set d Killer Fat Burner 嘅HIIT Workout

如果你想身形Firm D，我會幫你用最短嘅時間幫你改善Muscle Tone

如果剩係靠唔食野去減肥，可能係會瘦到，不過一定會反彈！

最可靠嘅方法一定係多做運動增加肌肉比例幫助燒脂！

美容院做機貴得黎幫唔幫到你增加肌肉令身體變得緊致？你可以自己諗一諗

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點樣利用戰繩Battle Rope增肌燒脂？ 睇吓啦!

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[Workout Plan Sharing] Weight Training Circuit Workout 重量間歇訓練

{Workout Plan Sharing}
#短時間全身肌肉訓練 If you are short on time like I am lately, you can try this type of "Weight Lifting Circuit Workout" for some quick pumping of the muscles ;)

I have lost most of my upper body muscle in the past month of so, and I am getting ready to build them up again. Without much time to workout, I am using this short circuit training to prep the muscles for the next phase.

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大誤解：唔食野可以減到肥

【大誤解：唔食野可以減到肥】

好多人以為唔食野係其中一個瘦身既方法－錯哂。當你習慣左唔食午餐或者晚餐，慢慢你既身體開
始習慣你每日係會唔夠野食，會產生一個錯覺以為你處於〔饑荒〕而發出信號比大腦。
結果，身體本能就會保留或者〔儲存更多〕脂肪令到肚腩或者皮下脂肪更加難減

正確方法：每日食三至五餐，每餐唔需要食太飽，比返個信息大腦你係會有充足食物而無需保留脂肪。

而當胃部經常要消化食物，身新代謝就會變得更快，每日燃燒更多Calories,幫助對脂肪既處理！

〖Major Misconception: Skip meals to lose weight/fat〗

As soon as your body get used to you skipping meals, it sends a signal to your brain indicating you are in "famine" mode and body will begin to retain your body fat for it's perceived need.

What you should do:
Eat a steady count of 3 - 5 meals every day, reaching 50-70% fullness.
Your metabolic rate will improve and burn more calories and body won't cling to those fat as hard.

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秋葵的好處

【秋葵的好處】 快D將秋葵加入你餐單入面啦

降血糖:
秋葵含有高量的粘液，粘液中50%的的可溶性膳食纖維，可阻止腸道碳水化合物的消化，降低葡萄糖的吸收。

降血脂:
秋葵的粘性物質中含有50%的可溶性纖維素，能有效降低血清膽固醇，預防心血管病。

抗氧化:
秋葵的果膠，多醣有護肝功效，防治便秘；防腸癌。

秋葵是營養價值很高的蔬菜，富含蛋白質，熱量不高，很適合想減肥的人食用。水溶性膳食纖維吃了會有飽足感，對控制體重也有幫助。
它的黏液除了含了豐富的營養成分外，可以附著在胃黏膜上，保護胃壁，可以降血壓、幫助消化，對預防大腸癌也有幫助。

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補充水份

天氣炎熱下做運動記緊每20分鐘飲1,2啖水或運動飲品，而唔係每40分鐘飲大半樽，咁就能夠避免繼續運動時胃部不適。
****
Under the intense heat wave always remember to hydrate your body for maximum performace level, even if you are not exercising.
It is recommended to sip mouthful of water every 20minutes during exercise rather than half a bottle every40 minutes.

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健康小食之枝豆

健康小食之：

〖枝豆： 夜晚肚餓搵野咬可以試吓買Edamame，每包23克蛋白質。$18.9@一田〗

【 EDAMAME: 23g protein per bag $18.9, healthy protein infused snacks for night time. 】

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大腿及臀部訓練

很多朋友都有興趣知道如何改善臀部及腿部線條。這套腿部＋臀部訓練動作包含9種不同的動作作為參考。 
可以先分開練習每種動作，先習慣正確姿勢，然後才挑選最少四種動作連貫性地進行訓練。
由於臀部肌肉是由三組肌肉(股大肌，股中肌，股小肌）組成，所以需要不同的動作作為針對。

1. Squat
2.Hip Abduction
3.Glute Bridges
4.Lunges
5.Straight Leg Deadlift
6.Donkey Kick
7.Step Up Jumps
8.Side Hip Abduction
9. Box Jumps


對於沒有鍛鍊身體習慣的朋友，只需持續數天進行鍛鍊便可能察覺到肌肉有稍為變firm的現象，但若果目標是想擁有更圓更”翹"的PatPat，便需要更多有規劃的訓練動作持續刺激下身肌肉群組。

〖A lot of friends are interested in getting in better shape for their lower body. This routine contains 9 different types of exercise that would stimulate all three different Gluteus muscles(Gluteus Maximus, Gluteus Medius,Gluteus Minimus). All these muscles need to be challenged so they would grow into better shape.
-Do these exercise separately at first to practise the right form, then you can do at least four of these continuously or simply follow the video.

1. Squat - Must do ;)
2.Hip Abduction
3.Glute Bridges
4.Lunges
5.Straight Leg Deadlift
6.Donkey Kick
7.Step Up Jumps
8.Side Hip Abduction
9. Box Jumps

For those who are new to lower body training, you might notice a slight firmness in the butt and legs after a few days of these exercise if you give it enough challenge. If you would like to continue to build a round, lifted butt then it would require a more specific workout plan which I am always welcome to share.〗

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