• 延遲性的肌肉痠痛 Delayed Onset Muscle Soreness(DOMS)

     

    運動後的肌肉酸痛,是運動訓練和體育鍛煉中非常普遍的現象,運動所致的肌肉酸痛又分為急性運動疼痛和延遲性肌肉酸痛。一般是後者多見,故重點談它。

    1,分類與定義:

    (1)急性肌肉疼痛:是指在運動過程中和運動後即刻產生的肌肉疼痛,這種疼痛往往在運動後幾分鐘至幾小時內消失,對運動訓練的影響作用不明顯。導致急性肌肉疼痛的主要原因是由於代謝產物的堆積(H+ 和乳酸等)和肌肉腫脹(血漿中的液體成份肌肉肌肉組織)。運動員經常在大強度耐力訓練和力量訓練後產生。

    (2) 延遲性肌肉酸痛:延遲性肌肉酸痛是指人體從事不習慣運動後所出現的肌肉疼痛或不舒適的感覺。由於這種疼痛並不是發生在運動後即刻,而是在發生在運動後24小時-48小時,所以稱為延遲性肌肉酸痛。延遲性肌肉酸痛是運動訓練和體育鍛煉中經常出現的一種現象,幾乎每個有訓練經歷的人、甚至從事不習慣體力活動的人都有延遲性肌肉酸痛的體驗。

  • Ruby Baby

     

    HEEL, STEP, HEEL, STEP

    1 Touch right heel in front

    2 Return to place

    3 Touch left heel in front

    4 Return to place

     

    HEEL, HEEL, TOE, TOE

    5 – 6 Tap right heel in front, twice

    7 – 8 Tap right toe back twice

     

    GRAPEVINE RIGHT 1/4 TURN, Touch

    9 Step to right on right

    10 Cross left behind right

    11 Step right foot 1/4 turn to right

    12 Touch left beside right

     

    BACK THREE AND TOUCH

    13 Step back on left

    14 Back on right

    15 Back on left

    16 Touch right beside left

     

    REPEAT

  • Cowgirls Twist

     

    4 HEEL STRUTS FORWARD: RIGHT, LEFT, RIGHT, LEFT

    1-2      Touch R heel forward, Snap down R toe stepping forward

    3-4      Touch L heel forward, Snap down L toe stepping forward

    5-6      Touch R heel forward, Snap down R toe stepping forward

    7-8      Touch L heel forward, Snap down L toe stepping forward

     

    WALK BACKWARD: RIGHT, LEFT, RIGHT, LEFT TOGETHER

    9-10-11      Step back: R, L, R

    12      Step L beside R

     

    3 TRAVELLING SWIVELS (RAMBLE) TO LEFT SIDE, HOLD

    13      Swivel both heels diagonally left

    14      Swivel both toes diagonally left

    15      Swivel both heels diagonally left

    16      Hold (Option: Clap)

     

    3 TRAVELLING SWIVELS (RAMBLE) TO RIGHT SIDE, HOLD

    17      Swivel both heels diagonally right

    18      Swivel both toes diagonally right

    19      Swivel both heels diagonally right

    20      Hold (Option: Clap)

     

    SWIVEL HEELS LEFT, HOLD, SWIVEL HEELS RIGHT, HOLD

    21-22      Swivel both heels diagonally left, Hold (Option: Clap)

    23-24      Swivel both heels diagonally right, Hold (Option: Clap)

     

    SWIVEL HEELS LEFT, RIGHT, CENTRE, HOLD

    25-26-27      Swivel (not moving anywhere) both heels diagonally left, right, center

    28      Hold (no clap)

     

    STEP RIGHT FORWARD, HOLD, PIVOT TURN 1/4 LEFT, HOLD

    29-30      Step R forward keeping Left toe in place, Hold

    31-32      Pivot Turn 1/4 left shifting weight onto L, Hold

    End of pattern. Begin again…

  • 運動保持長者專注力

    美國馬利蘭大學最近進行了兩項研究,其中一項是訪問了一零六位八十歲以上長者的運動習慣,並同時測試他們的專注能力;在另一個研究中,學者則用腦掃描器量度腦部的專注能力。結果兩項研究均証實,運動量較高的長者專注能力較佳。

    為何運動可令長者保持專注力?學者指出,當心臟功能較佳時,血流量亦較佳,腦部有更多氧氣供應,運作時自然更出色。那麼需要特別的運動訓練嗎?卻又未必,因為在受訪長者中,即使專注力較佳,身體也不一定很強壯。只要適量運動,活動一下身子,腦部自能保持靈活。

  • 456 Waltz

    Type:

    4 Wall, 24 Counts

    Level:

    Beginner

    Forward Basic Waltz Step, Back Basic Waltz Step.

    1 – 3

    Step left forward. Step right beside left. Step left in place.

    4 – 6

    Step right back. Step left beside right. Step right in place.

    Left Twinkle, Right Twinkle.

    1 – 3

    Cross left over right. Step right to right side. Step left beside right.

    4 – 6

    Cross right over left. Step left to left side. Step right beside left.

    Cross right over left. Step left to left side. Step right beside left.

    1 – 3

    Step left forward. Point right to right side. Hold.

    4 – 6

    Step right back. Point left to left side. Hold.

    1/4 Turn Left Basic Waltz Step, Back Basic Waltz Step.

    1 – 3

    Step left 1/4 turn left. Step right beside left. Step left in place.

    4 – 6

    Step right back. Step left beside right. Step right in place.