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The Way of the Healthy Gangsta: 5 Principles for a Powerful Life

為了解決Hip workout的問題，作者Man, Stic 這樣論述：

Stic is one half of the duo that comprises Dead Prez, a Hip Hop group that is synonymous with raising awareness for social justice. Widely considered to be one of the realest and most respected voices in Hip Hop, Stic is also known for the new sub-genre of workout music he calls Fit Hop and his holi

stic health and wellness advocacy. Stic is currently based in Atlanta where he continues his music career while also successfully managing multiple projects as an author, certified long distance running coach, and co-founder of the RBG FIT CLUB lifestyle brand.

Hip workout進入發燒排行的影片

Energy expenditure during a resistance training exercise in the healthy population

為了解決Hip workout的問題，作者MUHAMMAD ADEEL 這樣論述：

Background: Energy expenditure (EE) during resistance or strength training (RT/ST) exercise produces great fitness and health benefits for humans, but limited studies have investigated EE directly during resistance exercises. EE through metabolic equivalent (MET) and oxygen consumption (VO2) estima

tion during resistance workouts in humans can be modeled by using cardiorespiratory parameters and surface electromyography (sEMG) of local muscles.Objective: To determine energy cost during three resistance workouts comprising three exercises in stage 1. And to estimate energy cost during six resis

tance workouts consisting of three different exercises from cardiorespiratory parametersand sEMG of body muscles during stage 2.Methods: During stage 1, ten participants were enrolled into two groups: an untrained (n = 5, with no weight training experience) and a trained group (n = 5, with 2 months’

weight training experience). Each participant completed three training sessions on separate days. While wearing a mask for indirect calorimetric measurements, each participant completed training sessions carried out with three dumbbell exercises: bent-over row (BOR), deadlift (DL), and lunge (Lg).

METs, EE, respiratory exchange ratio (RER), heart rate (HR), systolic and diastolic blood pressure (SBP & DBP), and Borg rate of perceived exertion (RPE) were measured. During stage 2, eleven participants were recruited into two groups; an untrained (n = 5) and a trained group (n = 6) and they compl

eted six training sessions. The three types of dumbbell exercises performed are shoulder press, deadlift, and squat. The METs, RER, HR, SBP, DBP, blood lactate (BL), RPE, and sEMG of both sidesmiddle deltoid, lumbar erector spinae, quadriceps, and hamstring were measured. The MET from cardiorespirat

ory parameters and VO2 from the sEMG root mean square (RMS) of the investigated muscles were predicted using generalized estimating equations (GEE) for repeated measure data collected during exercise and rest periods.Results: During stage 1, the total cost of energy was derived from VO2 during each

exercise. Our results presented that the METs of a single training workout were 3.3 kcal for the untrained and 3.4 kcal for the trained groups, whereas the total EE was 683~688 kcal and 779~840 kcal, respectively. The respiratory exchange ratio (p = 0.010*) for the three exercises differed considera

bly, while the heart rate, systolic and diastolic blood pressure, and Borg rate of perceived exertion did not reach significant levels. During the stage 2 exercise period, RER, HR, SBP, and BL for the training group [quasi-likelihood under an independence model criterion] (QIC = 187, p = 0.0001***~0

.033*) while RER, HR, SBP, DBP, and RPE (QIC = 48, p = 0.0001***~0.002*) during the resting period for untrained group significantly estimated MET for moderate-intensity resistance training exercises. The sEMG of untrained vs. trained groups significantly computed GEE (QIC = 344, p = 0.020* vs. QIC

= 867, p = 0.018*), respectively. The predicted models for the three types of exercises for the untrained vs. trained groups were shoulder press (QIC = 129, p = 0.009* vs. QIC = 116, p = 0.001**), deadlift (QIC = 164, p = 0.003* vs. QIC = 309, p = 0.016*), and squat (QIC = 67, p = 0.009* vs. QIC = 3

65, p = 0.031*),respectively.Conclusion: The stage 1 exercise protocol of this study involved a moderate-intensity exercise of 2.4~3.9 METs. The energy cost of each training exercise was between 179~291 kcal. It is also inferred that the cardiorespiratory variables are significantly related to MET.

During stage 2, RER and HR significantly estimated MET for two groups along with SBP and BL for the training group. While during the resting period, RER, HR, SBP, DBP, and RPE related significantly for untrained and BL for training groups respectively. The models significantly predicted for the thre

e types of exercises using the right and left middle deltoid, right and left lumbar erector spinae, left rectus femoris, and right and left biceps femoris sEMG RMS for the untrained and trained groups during moderate-intensity strength training exercises.

The Hollywood Body Plan: 21 Minutes for 21 Days to Transform Your Body for Life

為了解決Hip workout的問題，作者Higgins, David 這樣論述：

"David Higgins is a legend. He put me in my best physical shape and he educated me on stretching, strengthening and nutrition " --Margot Robbie"When I met David, I was broken, physically. He patiently and caringly put me together again. His combinations of strength, Pilates, stretching and active re

lease ... are nothing short of spectacular." --Samuel L. Jackson"Working with DH is always fantastic because of his expertise as a fully qualified trainer, personal fitness and in-depth knowledge of nutrition." --Rebecca FergusonDavid Higgins's Hollywood-tested Hollywood Body Plan will transform you

r everyday movement and treat the aches and pains that have built up over years of sedentary living. Once you have regained control of your body, you can live without stiffness and pain and exercise without fear of injury. RESET your body with David's 21-day workout. Just 21 minutes a day.Correct po

or posture and body imbalance. The first part of David's plan will strengthen your core, activate your glutes, improve lower back movement and hip flexibility as well as pull back your shoulders and neck. Take 21 minutes a day for 21 days to put yourself back on the right path physically. Combined

with David's 21-day food plan, you will soon find yourself moving with confidence, exercising without pain - and losing weight and feeling great TRANSFORM your body The second part of David's plan is a transformational workout - a more dynamic, higher intensity exercise plan, 5 days a week. Get lea

ner, stronger and more toned as you follow this exercise and food program. FOREVER FIX your body David's self-care program is the third part of the plan and will help you treat muscle soreness, neck pain or backache and keep you on track for life. David's Hollywood Body Plan is a unique and correct

ive approach to exercise and diet, based on his belief that until you undo all the dysfunctional movement that you have developed over the years, all the exercise and diets you try will only be short-term fixes. This book will truly reset, transform and forever fix your body for life. David Higg

ins is a personal trainer who specializes in body mobility and flexibility, from which stem strength, muscle tone, weight loss and leanness. David’s expertise means that he is the first call that many Hollywood actors make when they prepare for roles - he has worked with Margot Robbie, Rebecca Fergu

son, Colin Firth, Eddie Redmayne, Chris Pine and Samuel L. Jackson as well as Claudia Schiffer and Nigella Lawson. Film credits include Wonder Woman, Avengers: Age of Ultron, the Kingsman films, The Legend of Tarzan, Justice League and Mission Impossible 6 - Fallout. David is the co-founder of heal

th and fitness company BodySpace, which recently launched at London’s Corinthia Hotel.

比較壺鈴訓練與墊上核心運動於成年女性在心肺能力、軀幹肌耐力、動作能力、動態平衡、垂直跳高之效益

為了解決Hip workout的問題，作者林妤甄 這樣論述：

背景：成年女性在生理因賀爾蒙和身體因素，各項身體的機能開始起了變化，包含：基礎代謝率降低、下肢功能失能或體適能能力衰退。核心運動在核心穩定度的提升上扮演了很重要的角色，透過訓練增加軀幹的肌耐力可以進一步的增進運動表現。壺鈴的訓練對於核心運動來說是一個很方便策略。壺鈴不僅可帶來生理上的效益，還可帶來神肌肉控制與體適能的提升。然而，迄今尚未有研究比較壺鈴運動和墊上核心運動在健康成人女性運之長期效益。目的：比較壺鈴訓練和墊上核心運動在成年女性在心肺能力、軀幹肌耐力、動作能力、動態平衡、垂直跳高之效益方法：本研究招收符合條件之42名自願參加者（為30-50 歲女性），受試者組別抽籤的方式隨機分配至壺

鈴組(23人)或墊上核心組(19人)，兩組皆在醫學中心由具有物理治療師證照且有指導壺鈴經驗之臨床人員進行運動訓練。並分別訓練前、訓練後第4週、訓練第12週與停止訓練後4周(第16週)接受評估。測量項目包含心肺能力、軀幹肌耐力、功能性動作篩檢（FMS）、下肢動態平衡能力(Y字平衡)、垂直跳高。結果：在4週介入後，壺鈴運動組和墊上核心運動組在心肺能力、軀幹肌耐力、功能性動作檢測總分、下肢動態平衡能力、垂直跳高都明顯得增加。在12週介入後，壺鈴運動組和墊上核心運動組，軀幹肌耐力、功能性動作檢測、下肢動態平衡能力、垂直跳高都明顯得增加，但心肺耐力卻無。此外，在第12周( ES=1.39, P