【火柴人瑜珈小學堂】023
❝中 鱷魚式/英 Four Limbed Staff Pose/梵 Chaturanga Dandasana ❞ Chatur 的意思是 四、 Anga 的意思是 身體、四肢、 Dandasana 的意思是 棍棒、杖
『鱷魚式』又名 伏地挺身(Push-up)、四柱支撐,是常見的健身運動,常被用在健康測試或體罰中,以及展示自己的強壯身體,或表示屈服,特別是在軍事體能訓練中是一項基本訓練。『鱷魚式』是一項可隨意定製和調整強度的運動,而且可以鍛鍊各種不同部位的肌肉。在傳統中國武術基礎功亦很重視『鱷魚式』,少林派稱為臥虎功、武當派稱龍腿功,以指爪作來做『鱷魚式』。角力、拳擊、跆拳道和空手道中也很常見,讓訓練者用肘關節著地支撐來練習。『鱷魚式』同時也是拜日式之一的體式,在 Ashtanga 及 Vinyasa 課堂中必備反覆的重要串連元素。
在美國海軍三棲特戰海豹部隊中,甄選時其中一項為2分鐘內至少要做到42下『鱷魚式』。美國軍人總是位在最受尊重職業排行榜的前茅,不僅政府提供各種福利,美國人也非常尊重軍人。但這些勇敢的軍人們用生命來保護國人的安全,也伴隨著巨大的心裡壓力。美國曾發起網路「22下伏地挺身挑戰」活動,在美國每天會有22位退伍軍人,因離開軍隊後患有「PTSD 創傷後壓力症候群」,而選擇結束生命。此活動透由表達對軍人的支持與尊重,讓更多人重視這個社會問題,
據說有個學生在課堂上問古希臘大哲學家蘇格拉底:「怎樣才能成為像您那樣學識淵博的學者。」蘇格拉底沒有直接作答,只是說:「同學你們每天除了學習外,鍛鍊身體也很重要。從今天起,每天做10個伏地挺身。」學生們認為太簡單了,便紛紛舉手,表示自己能做到。一個月後,蘇格拉底問大家,:「哪些同學堅持了?」80%的人舉起了手。三個月後,只剩50%的人舉起了手。半年之後,只有20%的人舉起了手。一年過後,蘇格拉底再次問大家:「還有多少人在堅持每天做10個伏地挺身?」這時整個教室里只有一個學生舉起了手,這個學生就是後來成為著名哲學家的柏拉圖。故事提醒我們:「成功的前提是堅持。只要能夠堅持到底,每個人都能夠成功。堅持,是最容易成功的道路,但卻是最難走的路」。
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『鱷魚式』需要相當程度的核心力量與意志力來完成。除了可以鍛鍊胸大肌和肱三頭肌,同時還鍛煉三角肌前束、前鋸肌、背部肌群,甚至連核心肌群也能訓練,是一個隨時隨地都可以徒手練習的好運動。
但要特別留意做『鱷魚式』時,脊椎是拉長的,如果沒有捲尾椎,腰、腹部就會下沉,導致骨盆太過前傾 (翹臀),使下背壓力極大!並且留意不要拱背,手臂有力使肩膀遠離耳朵。
手腕有受傷者,要直接彎曲手肘,著地支撐練習。膝蓋跪地練習,或是使用瑜珈磚於肩膀下支撐也是對初學者一樣有達到同樣的效果。
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西方有一句諺語「鱷魚的眼淚」,意思是「假慈悲」、假同情、假裝悲傷並流下眼淚。這個典故在古埃及文獻有記載:「鱷魚在吞食獵物時會留下假惺惺的眼淚。」,用以比喻意欲致某人於死地或蓄意謀殺,卻在表面上為對方悲慟的行為。但事實上,鱷魚流淚並不是因為動情,是因為鱷魚離開水時間過長眼睛發乾,而分泌眼淚來清潔和潤滑眼球,使牠們看似在哭泣。當鱷魚進食會刺激到淚腺,所以也會發生相同的現象。
或許在生活中,我們都曾為了某些因素或目的,有意或是無意之間,在家庭生活、人際互動中、職場生態下,或多或少流過「鱷魚的眼淚」,希望藉此關注、靠近、或是令他人認為自己是好人,但或許藉由多練習『鱷魚式』,使我們的自身能像鱷魚皮一般堅硬,找到自身的力量,像鱷魚皮越用越光澤,越用越柔韌,那般高貴奢華的力量,就不用使用鱷魚皮包了凸顯自己的地位。
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#最簡單的事情最難 #堅持下去就是你的
#在鱷魚式時我留的是汗不是淚
#LINE #yoga #瑜珈 #貼圖 #火柴人瑜珈 #小學堂
#鱷魚式 #FourLimbedStaffPose #ChaturangaDandasana
#歡迎轉載 #支持原創請註明出處喲 #商標註冊
yoga ptsd 在 Jeffery Lai 黎學勤 Facebook 的精選貼文
#26September2016
Made in HongKong
由今日開始做 22日, 每日 22下, tag 你的 22 位朋友延續下去, 強健體魄, 祝身體健康 #你想點都得
Today I would like to nominate Hong Kong 🇭🇰 famous DJ @alexlee54 to compete this challenge.
#記得找數
22 Push up challenge for 22 Days to raise awareness of Mental Health and PTSD amongst ex service personnel. There are 22 suicides a day with veterans. There is also a high rate amongst men under 45 in the UK.
This challenge originated with a US Marine and is going Viral getting support from all veterans . Please feel proud when your nominated and pass this honour on with your nomination
The rules are simple:
* Once you are nominated your 22 days start the following day.
* Every day you video yourself doing 22 push-ups (and out it on Facebook). Try your best to reach 22. If that means doing assisted (from your knees) push-ups or that you have to stop and take a break that's fine but try to get them all done in one video.
* Every day you must nominate a different person. Try to choose people you think will want to do this and/or have the ability to do it.
* And finally, have fun with this. This is a simple and fun way to get the word out about a matter that more people need to be aware about. These brave men and women put their lives on the line to protect our freedoms and its sad that so many veterans feel that suicide is the only way out.
#22PushUps #22PushUpsFor22Days #Recoil #RecoilTraining #Training #Fitness #Fit #Workout #Exercise #Gym #GymLife #Health #Healthy #HealthAndFitness #BodyWeightExercise #Strength #Calisthenics #Yoga #Power #Muscle #Aesthetics #Flexibility #Strong #GymLife #IGFitness #FitnessAddict #FitLife #UAFinance
yoga ptsd 在 Jeffery Lai 黎學勤 Facebook 的最佳解答
Day 2
#23September2016
飯後甜品可以㨂呢一款
每日 22下, tag 你的 22 位朋友延續下去, 強健體魄, 祝身體健康
Today I would like to nominate my hairstylist @daniellamwaitung to compete this challenge.
#記得找數
22 Push up challenge for 22 Days to raise awareness of Mental Health and PTSD amongst ex service personnel. There are 22 suicides a day with veterans. There is also a high rate amongst men under 45 in the UK.
This challenge originated with a US Marine and is going Viral getting support from all veterans . Please feel proud when your nominated and pass this honour on with your nomination
The rules are simple:
* Once you are nominated your 22 days start the following day.
* Every day you video yourself doing 22 push-ups (and out it on Facebook). Try your best to reach 22. If that means doing assisted (from your knees) push-ups or that you have to stop and take a break that's fine but try to get them all done in one video.
* Every day you must nominate a different person. Try to choose people you think will want to do this and/or have the ability to do it.
* And finally, have fun with this. This is a simple and fun way to get the word out about a matter that more people need to be aware about. These brave men and women put their lives on the line to protect our freedoms and its sad that so many veterans feel that suicide is the only way out.
#22PushUps #22PushUpsFor22Days #Recoil #RecoilTraining #Training #Fitness #Fit #Workout #Exercise #Gym #GymLife #Health #Healthy #HealthAndFitness #BodyWeightExercise #Strength #Calisthenics #Yoga #Power #Muscle #Aesthetics #Flexibility #Strong #GymLife #IGFitness #FitnessAddict #FitLife
yoga ptsd 在 Yoga For Post Traumatic Stress - PTSD | Yoga With Adriene 的推薦與評價
This at home yoga practice is created for you to be able to do on your own and designed with many types of people in mind. ... <看更多>