Kenny Chiu

645 Added | 6 Magazines | 13 Likes | 3 Following | 207 Followers | @rancilio2000 | 單車騎士 蘋果迷 小荒糖

Is Your Workout Hurting You?

You may not want to live by the 'no pain, no gain' mantra

Cycling

一休運動心得分享--每天4分鐘練出六塊肌,TABATA四分鐘腹肌運動(中階版) @ 一休陪你一起愛瘦身

很多人以為要練腹肌,一定要上健身房用器材才有辦法,我以前也有這個迷思,也買過仰臥起坐的斜版回來用,但用沒多久就放在那掛衣服了。<p>依我多年練腹肌的經驗,徒手的不用器材的腹肌運動才是最有用的。<p>腹肌運動有非常多不同的變化式,不同的姿勢可以鍛練到不同的肌群。<p>這張圖是腹肌的構造,基本上可以看到,有一個叫白線的組 …

5 Great Reasons to Start Using Clipless Pedals

Clipless pedals will surely bring your riding up a notch. Here are five reasons why.

Cycling

Hungry Runner Girl: Ten Changes To Improve Your Running Form - Women's Running

Over the last 1.5 years, I have tried hard to work on my running form. After I had my little girl, my running form was definitely struggling. My arms …

Tips for Long Bike Rides

Centuries and all-day spins are pure joy when you follow these tips

Cycling

Bike Intervals Could Make You A Better Runner

Photo: iStockPhoto: iStock<i>Looking for a run improvement? The answer may be found on your bike.</i>Delighting bike-favouring triathletes everywhere, a new …

Triathlons

3 tips for your first long bike ride

My first long ride was 100k. For others, 50k might be the magic milestone, on the other hand I know of others who jumped right in at 200k or even …

[水份補給教室] 第3課—運動時的水份流失及正確的補充 | 運動筆記

我們在第二課介紹了日常生活中的水份流失及正確的補充觀念後,這堂課就要進入重頭戲啦~也就是運動時的水份流失及補給觀念。延續先前第一課所介紹的,我們知道了人體體液是包含水分及電解質,也知道了平常在非運動狀態下至少會流失約2,500ml的體液,那在運動過程中,我們應該怎麼正確地補充運動所流失的體液呢?<p><b>第三</b> …

七個簡單的訓練方式讓你跑得更遠和更快 - Chaohsien 的部落格

最近開始比較積極的練習跑步,每週跑3~4天,每次跑的距離逐漸增加,目前從2.5公里增加到5公里左右。今年個人的目標:完成訓練、明年初能全程跑完人生第一個「半馬」(21公里)。<p>以下是從台北馬拉松網站上摘錄的一篇文章,主要是教導初學者如何跑到更快更遠!由衷的感謝原著及譯者的付出,謝謝!<p><b>提高你的耐力</b> 連結 …

[書摘] 《全能運動攻略》完跑馬拉松,就靠LSD | 運動筆記

運動筆記<p>你聽過LSD嗎?俗稱「初馬救星」的LSD,是Long Slow Distance(長距離慢跑)的縮寫,這可不只是<p>article<p>http://tw.running.biji.co/index.php?q=news&act=info&id=1543&subtitle=

7 Ways to Prevent Injuries

Ready, set, run!<p>Running can be life-changing—a near-instant stress buster, a proven calorie blaster and a chance to impress yourself. But it also has …

How to Run Faster

Run every day<p>Consistency is key to a successful program. A daily run helps improve your body's ability to burn fat, along with your biomechanics. It …

五項針對跑者核心肌群的訓練動作(train your core like a runner)

山姆伯伯熱愛跑步,喜歡看一些運動訓練保健的文章,而訓練對山姆伯伯最主要的目的是「預防受傷」,畢竟運動是生活中的一部份,運動完之後,還是希望以愉快、健康的狀況來面對你的家庭、工作、生活等。而在知名RUNNER’S WORLD網站,有一篇「Fast Abs」,告訴你跑步時使用了哪些的肌群及如何有效的訓練 …

【跑步訓練】跑者,可以如何預防膝蓋疼痛? | 運動筆記

<b>跑步時,膝蓋會疼痛,是什麼原因?</b><p>腳踝活動度不好,膝蓋代償?<br>• 膝蓋周圍的肌肉太弱或太緊,導致膝蓋移動的軌跡不正常?<br>• 使用坐姿腿伸屈機來強化膝蓋的肌肉,症狀為何沒有改善?<br>• 臀中肌無力,IT Band 負荷太大?<br>• 臀肌失憶症,使得膝蓋負荷太大?<br>• 跑步動作不對?<br>• 有人說強化了臀中肌可以改善膝蓋疼痛,為什麼我沒改善?<p>《疼 …

間歇訓練──提升跑步強度的必經之路│動一動│跑步│知識│訓練

增強速度的八大練習法

☆ 用輕鬆跑熱身3200M,<p>☆ 用比你現在五千比賽稍快的配速跑400M,然後做400 M的恢復跑,<p>☆ 用比你現在一千六比賽的配速跑300M,然後做300 M的恢復跑,<p>☆ 用比你現在一千六比賽稍快的配速跑200M,然後做200 M的恢復跑,<p>☆ 用你的極速(top speed)跑最後的100M,然後做1 …

騎單車屁股會痛的話..你一定要看

How to Create a Heart Rate Training Program

Heart Rate for Aerobic Power (VO2 Max) Workouts<p>While running at lower intensities is great for building an endurance base and for recovery between …

教你更高效地提升騎行能力!

The 25 Golden Rules of Running

1/25<p><b>The rule states:</b> The most effective training mimics the event for which you’re training.<p>This is the cardinal rule of training for any activity. If you want to run a 10K at seven-minute-per-mile pace, you need to do some running at that pace. “Runners are best served by running at goal pace and …

Triathlons

越跑越輕鬆,5原則顛覆你的跑步技巧 | SmartM 人才培訓網

Why Do My Legs Fatigue Before I'm Out of Breath?

<b>Run less often and with higher quality.</b> When I started running in my 20s, I could train on back-to-back days, teach a step class in between, play a softball game at night, celebrate with the team afterward, and repeat it again and again without much fatigue. If I tried that now, I’d be sore, tired, …

La La Land

【訓練知識】跑步訓練前的暖身該如何進行? by 羅譽寅 @ 運動視界

羅譽寅 LO U IAN<p>關於作者 / 作者更多文章 成為粉絲<p>羅譽寅<br>• 羅譽寅 - 鐵人三項教室<p>羅譽寅,1993年出生,目前就讀台北市立大學運動科學研究所。 16歲接觸田徑中長跑項目,開始與「運動」產生交集 17歲高中畢業後,到台灣入讀東華大學 18歲加入東華鐵人隊,因報名比賽而學會游泳,並完成人生第一場 …

熱身要「做好做滿」,跑步前熱身你做對了嗎? by 薛小毛 @ 運動視界

關於作者 / 作者更多文章 成為粉絲<p>薛小毛<br>• 薛小毛的運動日誌<p>運動X美食X文章 在我的生活當中缺一不可 喜歡跑步、喜歡重訓、喜歡分享、喜歡記錄生活 目前正朝著鐵人方向努力 邀稿於g75731v6@gmail.com FB: https://www.facebook.com/g75731v6...<p>2017 …

Which Waterproof Fabric (and Jacket) Should I Buy?

<b>Editor’s Note:</b> This article has been updated for October 2016.<p>The very idea of a waterproof and breathable shell poses an obvious challenge: How can …

Waterproofing

15 Tips For New Runners And Reminders For Veteran Runners - Women's Running

Published with permission from RatherBeRunnin’<p><b>Invest in the right pair of running shoes.</b><p>Find out what kind of pronator you are: over, under or …

【健康】循序漸進,跑馬是一輩子的事 | 運動筆記

運動筆記<p>近兩年來興起的跑步熱潮,讓「跑馬」成為全民爭相參與的運動,許多以往沒跑步的人開始<p>article<p>http://tw.running.biji.co/index.php?q=news&act=info&id=92032&subtitle=循序漸進,跑馬是一輩子的事

改善爬坡技術 ,單車爬坡技巧!

<b>單車爬坡技巧</b><p>GreatDaily<p><b>改善爬坡技術有三個關鍵:</b><p><b>(1)心態</b><p><b>(2)較輕的體重</b><p><b>(3)聰明的戰術</b><p>像一個爬坡車手般思考 改善爬坡技術有三個關鍵:(1)心態 (2)較輕的體重(3)聰明的戰術<p>職業車手:Greg LeMond(三屆環法冠軍,兩屆世界職業公路賽冠軍,美國車壇傳奇人物) 秘訣:在平路上的40 …

Get A Great Workout In Only 20 Minutes - Women's Running

Moving in any way burns calories but sometimes a busy life calls for workouts that pack a punch. Sure, you could burn several hundred calories …

Everything Runners Need To Know About Interval Training

All types of interval training depend upon a correct pairing of the faster repetition and recovery interval to ensure maximum benefit. Photo: Mario …

Triathlons