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--- tags: gym,jody tittle: 就地運動運動 jody.gq movement description: 號召任何人一起來「就地活動身體」 --- --- # 就地運動運動 jody.gq movement ver. 18 就地運動運動是一個號召任何人一起來「就地活動身體」的線上活動,鼓勵進行間隔兩小時一次約 20 分鐘的身體活動,也歡迎大家參與或成為引導者。 --- 直接加入視訊 ## 參與即興運動場 Flyism x Fitfam x Gather.town 每週一三六早7:45、一三晚19:00 LIVE活動 https://www.facebook.com/groups/178816644148798/events Gather.town 會場 https://j.mp/flyismss ## 登記就地體育課 https://forms.gle/Dsb2Lib6BU61gAeM6 jody.gq movement 就地運動運動共筆 http://jody.gq ## 觀看就地體育課存檔 http://flyis.me/jodylist ## 瞧瞧就地運動運動專案頁面 https://sites.google.com/view/jodymove/home ## jody.gq 課表提案 https://g0v.hackmd.io/@flyo/jody_proposal - [👉 歡迎加入 Slack`#gym 頻道 channel`](https://g0v-tw.slack.com/archives/C02324HGB32) - [👉 歡迎加入 Slack`#jody 頻道 channel`](https://g0v-tw.slack.com/archives/C024UJEUS2J) --- ## 對象 在家許久有運動需求的你與你的親友們,可視需求自行調整強度與變化,也邀請愛運動的大家一起提供趣味的在家運動課表。在家運動不用標準腳本,即興發揮! --- ## 運動準備建議 補給:運動前需補充水分、進食易消化的食物以取得能量,運動後補充蛋白質與碳水化合物 空間:能原地蹲下 < 能張開雙手且平趴 < 無人的大自然 情境:通風、乾爽、不打擾鄰居、找家人一起 時間:有氧運動建議 20 分鐘,HIIT 可短一點但強度要夠 體能:HIIT 需留意心跳控制別長時間超過 220-年齡 心情:保持愉悅、留意身體的能力限制、專注在自己的運動狀態、想像身體在未來的樣子 年齡:幼兒長輩需有人在旁注意呼吸心跳、平衡、安全 -- ## 運動設備建議 - 強壯的身體!(強壯的身體足以保護自己,有這個全套的話,下面都只是參考) - 瑜伽墊可以保護自己減輕衝擊 - 跳繩:是節省空間又能變化強度的有氧訓練輔助設備 - 啞鈴:提供充分的重量以強化肌力 - 彈力繩:提供基本肌力訓練的需要 - 心跳錶:用來偵測自己的心跳不要超負荷過久 - 手套:保護需持重量的玉手 - 瑜伽球:可訓練穩定核心 --- ## 運動主要內容 暖身 - 頸/肩/臗/膝/踝+腕 - 開合跳 --- ## 有線耳機特調動作 就地! - 微蹲 - 墊腳 - 上臂活動 --- 徒手運動 - 空跳 - 減:墊腳尖 - 一般 - 加:水平落地變化/垂直離地變化/頻率/蹲的深度/腳的開合/分腿 - 波比跳 - 減:跪地/分腳收 - 一般 - 加:手離地/腳開合與移動 --- 徒手運動 - 拳擊 - 背上拉徒手替代動作:地板背拉 - 臥推徒手替代動作 - 伏地挺身 - 一般 - 減:跪姿 - 加:重心變化/單手 - 徒手重量訓練 - 加入彈力帶、啞鈴等輔助用品 --- ## 運動中的動態調整與思考 - 身體感受如何? - 與經驗的對照如何? - 如何使用身體? - 不同活動的比較如何? - 與目標活動的連結如何? - 下一個動作可以如何變化? --- ## 運動後身體活動 收操 靜態伸展:對於運動到的部位作伸展以減少緊繃感 按摩 睡前放鬆身心時,也按按自己的身體,可幫助身體緩和,滑入夢鄉 --- ## 如何安排課表 - 思考運動目標 - 為目標擬定訓練種類 - 增肌肉 - 消脂肪 - 增進運動表現 --- ## jody.gq 課表提案 https://g0v.hackmd.io/@flyo/jody_proposal --- ## 運動歌單 Just Dance https://open.spotify.com/playlist/7FJTvsstftJVH5cFoM9N7v?si=20e93632325e4514 180 bpm 跑步用 https://open.spotify.com/playlist/0f8RD1RxrlpBlh06aUvdZH?si=d53ed199c83546bd 接觸即興 https://open.spotify.com/playlist/2GTIDdw0qAfRSfVMvwke5h?si=8e968ea700b640ea g0v gym 協作歌單 https://open.spotify.com/playlist/5mPN4dTDQT41CU46is4Zc4?si=ef80e5e3a9624ae5 --- ## APP 節拍器控制速度 https://www.google.com/search?q=節拍器 iOS HIIT 動作指南 https://apps.apple.com/us/app/hiit-workouts-and-timer-by-7m/id891535485 大家有習慣 log 自己的訓練進度嗎,推薦使用這個~ https://jefit.com/user/leo424yy 也歡迎 Add me as Friend 看影片運動減少干擾 https://chrome.google.com/webstore/detail/adblock-for-youtube/cmedhionkhpnakcndndgjdbohmhepckk?hl=en --- ## Podcast/Youtube [健人健智](https://podcasts.google.com/feed/aHR0cHM6Ly9hcGkuc291bmRvbi5mbS92Mi9wb2RjYXN0cy8xZjI5M2VhZi05M2ViLTRlMTUtOWM4Yy00MDc5ZDc0Mzk2YzkvZmVlZC54bWw?sa=X&ved=2ahUKEwiml-PX_NbwAhUQg5QKHfXCDUsQ9sEGegQIARAE) --- ## 相關社群 接觸即興台中 https://www.facebook.com/groups/1752980721628825 fitfam https://www.facebook.com/FitFamTaipei/ --- ## 學習資源 [健身認証筆記(簡轉正體翻譯版)](https://github.com/leo424y/ACE-CPT-Notes) [接觸即興資源](https://contactquarterly.com/index.php) [單邊徒手](http://pinky-monkey.blogspot.com/2020/06/blog-post.html) --- ## 維基百科學習與翻譯 一起為中文百科增添身體保健認知,活動日13:00進行 [即興](https://zh.wikipedia.org/wiki/%E5%8D%B3%E8%88%88) [行為改變(公共衛生)](https://zh.m.wikipedia.org/wiki/%E8%A1%8C%E7%82%BA%E6%94%B9%E8%AE%8A_(%E5%85%AC%E5%85%B1%E8%A1%9B%E7%94%9F)) [身體活動](https://zh.wikipedia.org/wiki/%E8%BA%AB%E9%AB%94%E6%B4%BB%E5%8B%95) - 解剖學 - [股直肌](https://zh.wikipedia.org/wiki/%E8%82%A1%E7%9B%B4%E8%82%8C) - 預防醫學 - [疾病篩檢](https://zh.wikipedia.org/wiki/%E7%96%BE%E7%97%85%E7%AF%A9%E6%AA%A2) - [可預防死亡的原因](https://zh.wikipedia.org/wiki/%E5%8F%AF%E9%A0%90%E9%98%B2%E6%AD%BB%E4%BA%A1%E7%9A%84%E5%8E%9F%E5%9B%A0) - [延遲性肌肉酸痛](https://zh.wikipedia.org/zh-tw/%E9%81%B2%E7%99%BC%E6%80%A7%E8%82%8C%E8%82%89%E7%97%9B) - --- ## 簽到留言 - @fly iOS 健身加好友(leo424y@gmail.com) / jefit.com leo424yy --- ## 問題討論 ### 專案如何吸引參與者? - 鼓勵就地活動、流汗,體驗暢快感 - 鼓勵修編文字資訊與知識 - 鼓勵分享運動當下感受 - 鼓勵自製就地運動影片 - 鼓勵邀請運動、身體相關社群進入 --- # jody.gq on g0v https://g0v.hackmd.io/@flyo/homegym/edit ![](https://s3-ap-northeast-1.amazonaws.com/g0v-hackmd-images/uploads/upload_0a7f71460a16cf74ab77aa8468631982.png) --- slido https://app.sli.do/?search=jodygq ![](https://s3-ap-northeast-1.amazonaws.com/g0v-hackmd-images/uploads/upload_f60b78db51b2f781b6ebe14bb3e65cb8.png) --- {%hackmd @flyo/tools4meet %} --- {%hackmd iw5-ZxdgT-u6No5Egqi7nA %} --- {%hackmd COC %}

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