http://gym.harryballball.com/index.php zh-tw http://gym.harryballball.com/read.php?90 tingting <tingtingleung@hotmail.com> Fri, 14 Sep 2007 09:40:33 +0000 http://gym.harryballball.com/read.php?90
想請問下做gym,
跑步之後做機好, 定做完機先跑步機會好d??

katoki:

I suggest weight training before cardio exercise

what is yr purpose?

一個人飛:

我想減肥, 同埋如果有d肌肉就仲好。
因為我擔心做完機後，d肌肉收緊左, 如果之後就跑, 噤d肌肉會放鬆番, 噤咪會浪費左之前做機的效果??

^^ I just want to know why do you suggest weight training before cardio
exercise??

Thank you very much

Katoki:

1.我想減肥, 同埋如果有d肌肉就仲好。

weight training first is more ideal :

- you are more fresh to deal with weight training exercises, better wegith
training performance means better protential for muscle growth. More lean muscle
mass mean higher metabolic rate = more daily kcal expenditure = better fat
burning ability.

- high intensity weight training sesson will keep yr metabolic rate at high
level ( burn more kcal) ans sustain for several hrs!


2. 因為我擔心做完機後，d肌肉收緊左, 如果之後就跑, 噤d肌肉會放鬆番, 噤咪會浪費左之前做機的效果??


Yr concept is wrong.^^

pls ntd yr muscle will not grow during training.. it grows during when you
are rest (with appropiate nutrition) !

your muscle need to relax and rest after training. medium intensity cardio
after weight training can promote better blood circulation , which can hv better
recovery.

一個人飛:

Thanks for you reply, Katoki,

I still have one more question.

high intensity weight training sesson will keep yr metabolic rate at high
> level ( burn more kcal) ans sustain for several hrs!

high intensity weight training, 係咪做最重, 次數少就會效果好d? burn more
kcal?

katoki:

high intensity weight training, 係咪做最重, 次數少就會效果好d? burn more kcal?

it is talking about the weight is heavy enough for you to do around 8~12 repetition
and no more in yr full effort.

for beginner, yr should train yr whole body in this suggested sequence :

1. Legs
2. back
3. chest
4. shoulder
5. arms
6. lower legs ( if necessary)
7. abdominal

for more information about weigh training, you may read : http://gym.harryballball.c...


Tags - 減肥 , 身形 , 訓練方法 ]]> http://gym.harryballball.com/read.php?89 tingting <tingtingleung@hotmail.com> Thu, 09 Aug 2007 09:33:15 +0000 http://gym.harryballball.com/read.php?89
根據2007年四月號"American Psychologist"（美國心理學家）雜誌的最新研究報告指出：「飲食控制的節食計畫」（Dieting）對大多數人來說是無效的！

為什麼沒有效呢？

      第一、 因為人們都認為「Dieting」是短期性的飲食措施，等幾個星期減掉幾公斤後；他（她）們就想既然已經達到了一點目標，就馬上停止這痛苦的「飲食控制的節食計畫」。而恢復以前的吃喝習慣；這樣體重當然又回升了！


     第二、 這些「飲食控制的節食計畫」通常都不太切實 際！因為每個人狀況都不一樣：有的只要瘦個三、 四公斤 ；有的是超級過胖……。還有每個人對食物的偏好習慣也部一樣；食材取得難易或個人預算也大不相同！
這也是為什麼市面上還有那麼多胖子的主要原因之一啊

     所以，要建立一套合乎自己的健康「飲食習慣」（Eating habit）！要把生理、心理、情緒、個人習慣偏好、對健康的要求度、對自己外貌的要求、是否能忍受饑餓？….等等都考慮進去才行！

       要真正達到減重減肥目的，除了要規律有效的運動配合外，最重要就是要調整或改變自己整個生活習慣與態度！不是開個飲食菜單；或故意挨餓幾星期或故意一天只吃一餐就能做到！！ ]]> http://gym.harryballball.com/read.php?88 tingting <tingtingleung@hotmail.com> Sat, 28 Apr 2007 13:39:22 +0000 http://gym.harryballball.com/read.php?88 排名不分先後, 只作參考用途


yoga alliance: registered yoga schools in HK

Hong Kong Yoga Instructor Association
Style: Hatha
Registration: 200
Telephone: 852-23882736
Address: 601 Nathan Rd 13F Chong Hing Square, Mongkok, Hong Kong  
Web site: www.hkyia.org


IGFI International Group Fitness Institute
Style: Hatha
Registration: 200
Telephone: 852-8202-6689
Address: 14/F Toi Shan Association Building 167 Hennessy Rd
Wan Chai, Hong Kong  
Web site: www.igfifitness.com

Yoga Limbs
Style: Iyengar
Registration: 200
Telephone: 852-2525-7415
Address: 69 Jervois St 33rd & 34th Floor
Sheung Wan, Hong Kong  
Web site: www.yogalimbs.com

Yoga Place - Hong Kong
Style: Hatha
Registration: 200
Telephone: 852-2522-0038
address: 1301 Chuang's Tower 30-32 Connaught Road, Central, Hong Kong  
Web site: www.hongkongyoga.com

Yogasana
Style: Ashtanga Vinyasa
Registration: 200
Telephone: 852 2511-8892
Address: 3/F Century Court 239 Jaffe Road Wanchai,
Hong Kong  
Web site: www.yogasana.com.hk

YogaWorks at Myoga
Style: YogaWorks
Registration: 200

=== v 其他 v ===========================================

香港適能瑜伽總會
Hong Kong Physical Fitness Yoga Association
www.p-f-yoga.org

香港瑜伽總會
Hop Ying Coml Centre
http://www.yogaofhk.com  (updated on 6.4.07)

香港瑜伽教練總會（羅秋瑜伽學會）
www.hongkongyoga.com.hk

中國香港瑜伽會
HK China Yoga Assn
http://iypsearch.yp.com.hk...  (updated on 6.4.07)


香港專業瑜伽中心
Yoga Place
電話：28269117
Happy Mans, Happy Valley
The Yoga Society of Hong Kong, c/o Evergreen Villa, Block F2, 6/F, 43 Stubbs Road, Hong Kong
www.hongkongyoga.com (updated on 9.4.07)


瑜伽協會
Yoga Society of Hong Kong
www.yogahongkong.com

武瑜心
MARTIAL YOGA
www.martialyoga.net

古魯瑜伽
Gulu Yoga
http://hk.geocities.com/gu...  (updated on 6.4.07)

八步瑜伽坊
Life Management Yoga Centre
www.yoga.org.hk

天地瑜伽
Tendy Yoga
www.tendyyoga.com.hk

清心瑜伽
Ching Sum Yoga
www.csyoga.com.hk

皇道瑜伽中心有限公司
香港博思皇道瑜伽中心
BRAHMA KUMARIS RAJA YOGA CENTRE
www.rajayoga.com.hk

香港霎哈嘉瑜伽中心
Sahaja Yoga Hong Kong
www.sahajayoga.org.hk

香港瑜伽中心
Krishna's Yoga
http://www.krishna-yoga.or...(updated on 6.4.07)

國際瑜伽學會
International Yoga Institute Ltd
www.realyoga.net

凱撒瑜伽                                  
Caesar Yoga                              
www.caesaryoga.com                  

香港瑜伽導師協會
Hong Kong Yoga Instructor Association
www.hkyia.org (added on 9.4.07)

聖潔生命會瑜伽中心
The Divine Life Society Yoga Centre
www.hkyoga-dls.com

勵志瑜伽會
Nice Yoga Club
勵志瑜伽同學會（成立於1997年）
會長陳瑞雲
http://hk.geocities.com/ni... (updated on 6.4.07)

Yoga-Fitness
www.yoga-fitness.com

LEISURE Yoga
www.hkleisure.com

昇越法(香港)
Ishayas Ascension HK
電話：28871498
北角健威花園
Healthy Gdns, North Point (updated on 6.4.07)

朝勝Champion Group
http://iypsearch.yp.com.hk... (updated on 6.4.07)

盤古初開瑜珈美容中心
Ancient Yoga & Beauty Center
25211558
中區中央廣場
The Centrium, Central District (updated on 6.4.07)

Bikram's Yoga College Of India Ltd
www.bikramyoga.com.hk

Dickson Yoga Co Ltd
香港瑜珈協會
Hong Kong Yoga Association
www.dicksonyoga.com

Healing Circle Ltd The
www.thehealingcircle.com.h...

Iyengar Yoga Centre Of HK
www.iyengaryogahongkong.co...

Living Yoga
www.livingyoga.com.hk

Pure Yoga (Causeway Bay) Ltd
www.pure-yoga.com

Yoga Central
www.yogacentral.com.hk

Yoga Plus Ltd
www.yogaplus.com.hk

Yogasana Ltd
www.yogasana.com.hk

Planet Yoga By Master Kamala
www.planetyoga.com.hk

www.hkyia.org (added on 9.4.07)

印度雪山派女子瑜伽
電話：27608878
傳真：27610825
九龍觀塘興業街20號12樓（觀塘地鐵站B2出口）
12/F., 20 Hing Yip Street, Kwun Tong, Kowloon, Hong Kong. (Kwuntong MTR Station, Exit B2)
www.dbi.org.hk
college@dbi.org.hk
www.dbi.org.hk/dbi/edu_add...

南華體育會
http://www.scaa.org.hk/mai...

KRYOGA - (KAMAL'S RHYTHMIC YOGA)
International Yoga Research and Educational center
20/F., Silver Fortune Plaza, 1 Wellington St., Central
Tel:25258288
Fax:25225558
delina@planetyoga.com.hk
www.kryogaworld.com

亞洲運動及體適能專業學院
Asian Academy for Sports & Fitness Professionals AASFP
www.aasfp.com.hk (updated on 8.4.07)


澳洲體適能專業教練學院
http://www.australian-fitn... (updated on 8.4.07)

IHFI國際康體專業學院
International Health and Fitness Institute
http://www.ihfi.org/c_cour...

香港瑜伽舍
長沙灣青山道478號百欣大廈4字樓C室
(荔枝角地鐵站B1出口或長沙灣地鐵站C2出口)
(聯邦廣場對面，近青山道與集輝街交界)
電話：91416776(Billie Lee)
info@hkyogastudio.org
www.hkyogastudio.org

Massaga Relax
荃灣西樓角道100號昌樂大廈2A號舖 (荃灣地鐵站D出口對面)
電話：24907183
傳真：24907538
瑜伽導師：Margarita Yuen 92353879 / Peggy Ng 93858969
www.massaga-relax.com.hk
In-Yoga
電：90236539
Ingrid@in-yoga.com
www.in-yoga.com

東方瑜伽理念
Yoga Concept
香港銅鑼灣掃桿埔棉花路9號(近聖保祿堂)
電話：21469459
info@asiayoga.com
www.asiayoga.com

瑜泰坊SanoFitness
http://www.sanofitness.com/main.htm[/url]

沁園Heart Healers' Heaven
太子荔枝角道95號友豐大廈4字樓（已遷）
導師：施沁
日月（瑜伽）中心Hatha Center
九龍彌敦道５２５－５３４號寶寧大廈Ａ座１２０２室（油麻地地鐵Ｂ１出口側，窩打老道交界）
報名及查詢：23990150（施小姐）63384354、93023931
heart@heart-healers.com
www.heart-healers.com

香港聖公會麥理浩夫人中心
H.K. S.K.H.LADYMACLEHOSE CENTRE
全人發展服務部
www.skhlmc.org/cds/course/...

mYoga
www.myogaonline.com

Yoga Senses
九龍尖沙咀彌敦道180號寶華大廈11樓
電話：23757799
傳真：23757718
www.yogasenses.com

Yoga Limbs
33rd. Floor, 69 Jervois Street, Sheung Wan
Hong Kong, SAR China
Phone: 25257415
information@yogalimbs.com
www.yogalimbs.com

Simply Yoga Ltd
電話：31549106
Soundwill Plaza, Causeway Bay
www.simplyyoga.com.hk

Yoga Fusion
電話：31840215
Union Park Tower, North Point
www.yoga-fusion.com

翹福堂
www.yoga.idv.hk/right/top/...

香港布廠商會英文夜中學
www.hkwmaeec.edu.hk/otherP...

明愛
http://www.egarden.edu.hk/...

基督教家庭服務中心成龍全人發展中心
http://wholeperson.org.hk/...
http://wholeperson.org.hk/...
http://wholeperson.org.hk/...

Physartrain 90's Sports & Leisure Centre
體藝90'S康體訓練中心
www.sport90s.com/yoga.htm

Amico Studio
www.amico.com.hk

健體瑜伽
Fitness Yoga
電話：82024111, 97705615
旺角彌敦道739號金輪大廈1樓D座
http://hk.88db.jobsdb.com/...
www.hknewage.com

泳軒體育會
www.winnerhk.org/course/yo...

Australian Training for Fitness Professionals
http://www.australian-fitn...

香港職工會聯盟培訓中心
http://www.hkctu.com/ (updated on 8.4.07)

匯藝館
D & D Art Training Center
http://dndaa.com/dnd-cinfo...

匯藝坊Art Link
http://hk.geocities.com/wa...

生活智慧工作坊
www.hkwellness.com.hk
http://www.hkwellness.com....
http://www.hkwellness.com....

International Spinal Institute
國際護脊學院
九龍尖沙咀梳士巴利道3號星光行15樓22A-23室
International Spinal Institute
Address : Units 1522A-23, 15/F, Star House, 3 Salisbury Rd., Tsim Sha Tsui, Kowloon, HK
電話：81000307
傳真：23024177
http://www.spinal-institut...
http://www.spinal-institut...

葛榮禪修同學會
http://www.godwin.org.hk/a...

長春籐瑜伽
www.yl.hk/yoga

Modern Fitness                                                                                
www.modernbeautysalon.com/...

Yoga生活館
皇后大道中泛海大廈2/F
34132821(added on 18.4.07)

美麗瑜伽
屯門柏麗廣場
電：23838899

ANCIENT YOGA & BEAUTY
www.ancientyoga.com
www.amglifestyle.com

YOGAMAYA
www.yoga-maya.com

Yoga With Julia
www.yogawithjulia.theinpla...
www.geocities.com/juliawyl...

Sachyoga
www.sachyoga.com

SST Yogasia
金鐘夏愨道16號遠東金融中心高層商場A5-II室
電話：2116832
http://lady.atnext.com/art...
www.hongkongyoga.com

Atech Hydro-Yoga Physiotherapy Institute Co. Ltd
康正水療瑜加學院有限公司
Room 912, 9/F, Melbourne Plaza, 33 Queen's Road, Central
中環皇后大道中33號萬邦行9樓912室
Tel:25258707
http://www.atechphysio.com...

法鼓山
http://www.ddmhk.org.hk/ma...

康瑜瑜伽學會
上環文咸西街24號南北行大廈3字樓1-3室(上環地鐵站A2出口)
www.hongyue.org
21231639

HK Youth Sports Association香港青年體育會
http://www.hkysa.hk/course...

IGFI International Group Fitness Institute 國際有氧運動學校
www.igfifitness.com (added on 9.4.07)

Yoga House
九龍旺角煙廠街四號二樓
www.yogahouse.com.hk (added on 13.4.07)

Tags - yoga , 參考 ]]> http://gym.harryballball.com/read.php?87 tingting <tingtingleung@hotmail.com> Sat, 28 Apr 2007 02:12:05 +0000 http://gym.harryballball.com/read.php?87
Yin yoga
yin yoga係每個動作 hold 住3-5分鐘, 唔係用strength/muscle 去做, 用地心吸力/呼吸去 lengthen/soften connective tissue
www.yinyoga.com
www.paulgrilley.com/bio.htm
（鳴謝Jandt提供資料）

Hatha Yoga
哈達瑜伽／訶陀瑜伽／日月瑜伽
最廣受學習的古老瑜伽；Hatha來自Ha及Tha兩個梵文詞語，Ha意謂太陽，Tha則是月亮，練習Hatha Yoga有助平衡心靈與身體、身體的陰與陽元素，以式子及呼吸的反覆練習調合身心。Hatha Yoga的分支Ashtanga Yoga及Bikram Yoga亦受歡迎，前者並重鍛煉肌肉，後者即為高溫瑜伽。
此法認為，合一的境界由練習「體位」[軟骨功]的運動和調身調息的功法而得。這裡必須要指出，今天所流行的所謂瑜伽「功」，其實原初只是為準備達至「瑜伽境界」的漫長旅程所作的「肉身階段」的預備功夫而已。不同修行者的精微能量系統問題是要針對性地利用不同體位（式子）的「處方」來修正的，[可說是對症下藥，而不是一籃子般不加辨別的全盤練習]

Hatha Flow Yoga
適合對哈達瑜珈基本動作稍有了解及體況良好的練習者，較動態並帶點舞蹈的感覺。

Ashtanga yoga 阿斯坦加／阿斯唐卡瑜伽／亞斯單加瑜伽／八分支法瑜珈
Sri K. Pattabhi Jois創立的瑜珈教派，Pattabhi大師是Iyengar大師的師兄弟。Ashtanga的特色是強力連續的體位法操練，強調動作與呼吸的配合，以及採用Ujayi呼吸法，Ashtanga Yoga依照困難度安排數套連續不斷的體位法順序，每套完全練完要一到二小時甚至更久，其中包含許多困難的動作，Ashatanga Yoga會讓練習者對自己的身體產生強烈的信心。
是哈達瑜伽中最講求體力的。共有240個瑜伽姿勢。提升身體 〈熱能〉。強調力量，柔韌度和元氣三者同樣重要。從而強化身體。

「Ashtanga yoga 係印度大師所創. 有6 個series.有固定asana
　ashtanga yoga講求視線,breathing同asana三樣配合.缺一不可.當然還包括8 limbs.」（鳴謝BiBi提供資料）

Power Yoga
「power yoga係美國佬1995所創.建基於ashtanga動作上.但目的只在增加運動量.增強心肺功效.減肥最」（鳴謝BiBi提供資料）

高溫瑜伽(Bikram Yoga)
在 38-40 度攝氏的室內進行，提昇體溫，加速排汗及排毒功能。

Restoration Yoga
Restoration Yoga以盡量放鬆身心為主的體位法練習，教練內容以引導身體放鬆舒緩為主，主要針對有失眠、高壓力問題的人。著名的Sivananda Yoga派別近似此類。

Sivananda雪山派／希瓦難陀瑜伽／施化難陀瑜伽
雪山派結合五項特定的鍛煉方法，適當的運動、呼吸、深度放鬆、素食，以及正面的思考和冥想，包括呼吸練習、拜日式等，12個傳統瑜伽姿勢及放鬆練習。

Ananda阿南達瑪迦
Kryoga Ananda
這一派認為身體及靈性上的修煉同樣重要，另一特色是著重一系列「能量法運動」(Energization exercises)。

Vinyasa瑜伽
Vinyasa瑜伽是時下很流行的一種，它從傳統瑜伽演變而來，關注於整合呼吸和運動，意識和alignment、力量和柔韌性，強調每天練習。
通過練習asanas，學生們學習用各種方式定位和運作他們的身體以延展和加強他們的主要的肌肉群。通過一系列穩定的氣息流、肌肉努力和運動，asana帶來一種內部平衡狀態，鼓勵將注意力放在恰當的直線，肌肉群的力量和內部器官的整體功能。Asanas也調動更深層次的肌肉保持關節和脊柱的正常工作。
Vinyasa瑜伽起源於Sri T. Krisnamarchya教授的教學。他的學生是今日的古典瑜伽的三種主要形式的領袖人物，這三種瑜伽是：Ashtanga Vinyasa 瑜伽（Pattabhi Jois）、Iyengar瑜伽（BKS Iyengar）和Vini瑜伽（T.K.V.Desikachar）。

Viniyoga
T.KV.Desikachar Yoga第斯克佳瑜伽
Viniyoga講求瑜伽姿勢的細節，亦講求體力和耐力，有意識地進行呼吸法以配合瑜伽姿勢、調息法、冥想、輔導、心象、祈禱、唱聲及儀式來鍛煉。

Kripalu yoga「動態的冥想」瑜伽
Kripalu的姿勢會帶給人在感情及心理上的反應，要保持溫柔、慈悲及內省的態度。身體有它的智慧，它會發出信息。持續鍛煉意志和放下心靈，以及順從身體的智慧。

Kundalini Yoga昆達里尼／靈量瑜伽／軍荼利／靈蛇／拙火／靈能
昆達里尼（靈量）來自梵文，意為捲曲。它是個捲伏在人體內沉睡的能量。修習昆達里尼（靈量）瑜伽的目標，是喚醒人体內裏沉睡的宇宙能量並與大宇宙無所不在的純粹意識合而為一。這個無所不在的宇宙能量，在印度神話中被稱為「濕婆神Shiva」。
中國人則稱這宇宙大我為「天」，而大我在小我的反映，即「昆達里尼」Kundalini，在印度文化初傳入中國時曾被譯作軍荼利、靈蛇、拙火等，後亦有譯作靈能，現譯作靈量。
Kundalini歷史久遠，生命的能量在尾椎部，通過呼吸、姿勢、唱歌及冥想、啟發、引導至脊椎的各個「氣輪」(Chakras)。人便能悟道。鼻孔的交替呼吸(Alternate nostril breathing)緩慢，橫隔膜的呼吸(Diaphragmatic breathing)，「火焰」呼吸法(Breath of fire)都是特別要著重的。

Integral yoga整體瑜伽
Integral yoga結合實踐瑜伽的步驟、姿勢、調息法、無私的奉獻、祈禱、唱聲、冥想及自省，特別強調瑜伽是以冥想為最終目的。

Bhakti Yoga虔信瑜伽（對神靈的摰誠侍奉）
此法指出人到了極度虔誠、信靠上天時，人忘記一己身份而與永恆真理合一，混為一體。
Bhakti Yoga主要透過唱誦、舞蹈、冥想練習，達到忘我的心靈平靜及和諧境界，放鬆緊張的神經

Karma Yoga有為／報業瑜伽
此法中的修行者要積德或作些不求回報的事奉。通常與虔信修行（Bhakti）結合。

Jnana Yoga智與識瑜伽
此派藉知識步向「與天地同流、萬化歸一」的狀態。用心智思維上所獲取的知識來達到解脫。
梵語Jnana解作智慧、知識及內省，是鍛煉意志力及思考的智慧派瑜伽。

Mantra Yoga讚詞／持咒瑜伽
此派以不斷念誦咒文（口訣）來步向合一。
透過唱誦、唸讀的聲音，產生對身體有益的震動，和諧身心，喚醒潛在能量，也是冥想的一種，最常唱誦的音節是Om。
梵文中mantra與manana有關，manana意為靜坐冥想，mantra就是靜坐冥想時念誦的梵文讚詞，又譯作「咒」。

Tantra密派／性力派瑜伽／譚崔瑜伽
此派利用性行為（雙修）的方術企圖達至合一。
梵文tantra本來是指紗線中的垂直部分，意指事情的機理，即靈量的機制。有一派術士斷章取義地訛稱利用「雙修」可令kundalini靈量上升。在古代瑜伽傳統裡，Mantra、Tantra、Yantra三者常被混為一體。

Yantra
Yantra是機械本身，指靈量。
在心理──靈性的層面上，當我們努力去超越我們的小我，以便體驗那偉大的宇宙心靈，此時符號本身就具有它特別的作用了。這些屬於心理──靈性層次的符號，稱之為Yantra，「Yan」指控制，「Tra」指解脫，Yantra就是說一個圖形，它可以使心靈從束縛中求得解脫之謂。它本身具有靈性的振撼力就像梵咒（Mantra）亦具有靈性的振波，二者皆可將人類的心靈導向更棈細的層次上，因為心靈對於聲音和形像最具有感受力。

Raja王學瑜伽／王秘瑜伽／皇道瑜伽（控制呼吸以降伏思念）
此派中合一的境界需由修習「瑜伽八支則Asthtanga Yoga」而得。「八支則」在帕坦加利的《瑜伽經》及《奧義書》中Yoga Darshana部分均有記載。
另作「瑜伽八支行法」，《瑜伽經》記載為持戒、精進、調身、調息、攝心、凝神、入定、三摩地，一共八個步驟，一步一步令修行者到達自覺（瑜伽）的境界。此與原始佛典《阿含經》中所指的「八正道」又似乎有所呼應。印度經典瑰寶《博伽梵歌》(Bhagavagita)第九章稱之為〝王學〞（Rajavidya）或〝王秘（Rajagahya）瑜伽〞；近年Raja Yoga一詞已被某個國際組織註冊作為招牌，譯名為皇X瑜伽，是否就是古傳之法，不予置評。當然，我們不能一廂情願，要自行明辨。


Ra'jadhira'ja yoga王者之王瑜伽
Ra'jadhira'ja的字義是〝王者之王〞。大約在西元前50至100年間，有位印度聖者阿士塔伐卡（Asht'a'vakra）發明了一套控制脈輪和心緒傾向的功法。他寫了一本書阿士塔伐卡本集（Asht'a'vakra Sam'hita'，又稱為阿士塔伐卡歌Asht'a'vakra Giita)。這位聖者將這套鍛鍊的法門稱為王者之王瑜伽。在此法門裡，增加許多心靈導向靈性的功法。在當今瑜伽界裡，雖未如勝王瑜伽普遍，但他確提供靈修者一條更精細更靈性的路徑。

Laya yoga深定瑜伽／專一瑜伽
laya的字義是消融、心靈不動搖的狀態。laya yoga是瑜珈派別的一支，其義為達到心靈不動搖或心靈消融的三摩地境界。
依據奧義瑜珈論(yogatattvopanishad)第19節：「偉大的瑜珈行者Vishnu對Brahma說：依不同的鍛鍊法，瑜珈可分為許多型式，在這些型式中，最主要的有四個支別，梵咒瑜珈(mantra yoga)、深定瑜珈(laya yoga)、哈達瑜珈(hatha yoga)和勝王瑜珈(raja yoga)」。
在laya yoga裡較為強調的有三脈(nadii)、七輪(cakra)、拙火(kundalini)、集中(Concentration)和梵咒(mantra)，以喚起拙火消融於甚深三摩地為主訴求。
在laya yoga裡又分為吠陀式(Vaidika)和密宗式(Tantrika)兩種。密宗式並非不同於吠陀式，而是它改良了吠陀式，使之較適合大眾學習。
在密宗式的laya yoga裡共有9部功法(9種主要鍛鍊法)
1.      Yama(持戒)：自我約束
2.      Niyama(精進)：自我要求
3.      Sthu'lakriya(字義是粗糙面的修持，此處指的是肌肉的控制過程，與Asana、mudra相似)
Asana 調身：練習瑜珈姿勢
4.      Su'kshmakriya(字義是精細面的修持，此處指的是呼吸的控制過程，與Prana yama相似)
Pranayama 調息：呼吸法練習
5.      Pratyahara(感官回收)攝心：開始產生覺知
6.      Dharana(心靈集中、念住)擬神：專注於內在
7.      Dhyana(禪那)入定：內在清靜
8.      Layakriya(心靈融入的修持)
9.      Samadhi(三摩地)：身心靈合一
這9部功法與勝王瑜珈的8部功法(Ashtanga yoga)相類似


Dyana Yoga禪定瑜伽
帕坦加利把印度的靈性科學系統化地整理。他在著作中所描述的，是一個多方面、全方位的身心鍛鍊的體系：包括了運動（哈達瑜伽Hatha Yoga）、控制呼吸以降伏思念（王學瑜伽Raja Yoga）、靜坐冥想──即是當思想妄念平靜下來才能達成的狀態（禪定瑜伽Dyana Yoga）、對神靈的摰誠侍奉（虔信瑜伽Bhakti Yoga）、積德（有為／報業瑜伽Karma Yoga），以及智與識的學習、多式各樣的調息、淨身工夫等等，不一而足。


Iyengar yoga塑繩瑜伽／乙顏嘉瑜伽／易研卡瑜伽／阿英格瑜伽／艾氏瑜珈
將瑜伽科學及醫學化，藉以改善個人生理及心理上的種種毛病。特別重視及認同練習瑜伽時必須因應個人體形上限制而借用工具(props)，健立良好的瑜伽姿勢基礎及改善一些身體姿勢出現問題的人。因此亦廣為醫生及物理治療師所認同和採用。


CardioYoga
CardioYoga是糅合強化心肌運動及瑜伽思想的新課程，主要幫助平衡體內的腺體使之能正常排出荷爾蒙，強化神經系統及改善身體柔軟度。


Anusara


intra yoga音陀羅瑜伽


Indra Devi Yoga／茵佐戴衛瑜伽


Guru Yoga
The Yoga of dedication to a master 對師父的貢獻。此類瑜珈必續將身心完全貢獻於師父。聽從師父因為他可以將你的靈魂提升到另一種境界。

Tags - yoga ]]> http://gym.harryballball.com/read.php?86 tingting <tingtingleung@hotmail.com> Fri, 20 Apr 2007 07:59:22 +0000 http://gym.harryballball.com/read.php?86
鍛練了好一段日子，沒錯肌肉是較大了，但線條總是不能"現"出來，就像二頭肌及腹肌等等...

這是甚麼原因呢？是脂肪太多嗎？除了脂肪外，還有其他原因會影響到線條嗎？

謝謝！

Katoki 答:

body fat% is the main reason.

then genetic is also the other factor. (e.g. my both arm should be same body
fat%, but my right arm can distingish the separation between long head and
should head.)

Tags - 線條 ]]> http://gym.harryballball.com/read.php?85 tingting <tingtingleung@hotmail.com> Wed, 11 Apr 2007 16:44:57 +0000 http://gym.harryballball.com/read.php?85
想分別在家中、gym room 應該做邊種訓練呢？

其實應該訓練邊部分肌肉？

整個訓練pattern period應該點呢？

練幾耐會有較明顯成效？

thx  a lot


Katoki 答:

the main muscle involved in free style should be : yr lats ( back muscle) and
lower chest , you can train such muscle by :

1. seated cable rowing
2. dumbbell pull over ( both lower chest and lat will be involved)
3. straight arm cable pull down

K 再問:

HI there Katoki

Would  u please explain a bit why lower chest is involved in free style?  I
am also improving free style stroke recently.

Katoki 再答:

It is becasuse..according to muscle anatonmy, the lower chest is mainly for
yr arm to close togther but FROM HIGHER POSITON TOWARD LOWER POSITION.




Tags - 訓練方法 , 參考 ]]> http://gym.harryballball.com/read.php?84 tingting <tingtingleung@hotmail.com> Wed, 11 Apr 2007 16:39:00 +0000 http://gym.harryballball.com/read.php?84
想問下做ｓｑｕａｔ是不是對全身的肌肉增長都有幫助的？
唔記得係邊度睇話做ｓｑｕａｔ可以增加男性激素
對肌肉增長有幫助
是不是真的？
謝　：＞

Katoki 答:

pls find the below article about Growth Hormone :

one significant release of GH can occur in response to exercise. Any type of
exercise will cause some increase in GH levels. But vigorous exercise will
cause a greater release than exercise done at a low or moderate intensity.

Moreover, strength training will cause a greater release than aerobic exercise.
For instance, riding an exercise bike at a high intensity will cause a 166%
increase in GH, but weight training at a high intensity will cause a 400% increase.

Furthermore:
All weight-training exercises are effective promoters of GH release, but those
that involve the use of high-resistance and major muscle groups tend to be
the most effective. Applying maximum effort to fewer repetitions of squats,
leg presses, deadlifts, overhead presses, bench presses,  will optimize your
results

I'm not sure how curls and leg curls got listed here, as they are isolation
exercises (only work one muscle group). But the rest are quality compound movements
(work more than one muscle group). And the powerlifts (squats, benches, and
deadlifts) would be especially effective GH inducing exercises.

Tags - 參考 , 操腳 , 訓練方法 ]]> http://gym.harryballball.com/read.php?83 tingting <tingtingleung@hotmail.com> Sun, 25 Mar 2007 08:17:09 +0000 http://gym.harryballball.com/read.php?83
I am 31 and 60kg, 1.7M tall. I usually run about 60 mins after some weight
lefting. I want to burn more fat so keep my heart rate at about 125-130. I
have to run very slow (speed is under 6 with treadmill) to maintain this
heart rate. Should I run faster to burn more calorie or keep this heart
rate?

thanks!!

~abc 覆:

Forwarded:

A section from an article on sculpting and fat loss

Steady State Cardio
Not to beat a dead Barbaro (er, I mean horse), but steady state
cardio/aerobics isn't the most efficient way to burn body fat. I like lists,
so I'm going to use a list to prove my point.

1) Steady state cardio doesn't elevate EPOC (Excess Post-Exercise Oxygen
Consumption) all that much, which again is one of the main factors in fat
loss. Sure, one hour of steady state cardio will probably burn more calories
than one hour of resistance training, but it's the calories you burn in the
other 23 hours outside of the gym that really matter.

Essentially, once you're done doing steady state cardio, you're done burning
calories. However, with resistance training and/or with high intensity
interval training (HIIT), your body's metabolism will be elevated for
upwards of 24 to 48 hours. Thus, you'll burn a ton more calories.

2) Speaking of metabolism, yours is in direct correlation with how much LBM
(lean body mass) you have. The more LBM you have, the higher your
metabolism. Given that long duration, steady state cardio actually eats away
muscle; you're shooting yourself in the foot in that regard.

3) The "fat burning zone" doesn't exist. It's true that your body will burn
a greater percentage of fat at lower intensities; however, the total
calories being burned is so small that it doesn't even really matter. Again,
it all comes down to EPOC.

4) As Alwyn Cosgrove has pointed out on numerous occasions, your body adapts
very well to cardiovascular exercise (in this case, steady state cardio).
This is a bad thing. As you get more efficient at running a certain
distance, the work required to complete that distance will become less and
less as you get fitter.

To improve, you have to go further in order to burn the same amount of
calories. What once took you 30 minutes to burn "X" amount of calories, now
takes you 45 minutes. Doesn't sound too efficient in my book.

5) A great analogy I like to use is comparing a marathon runner to a
sprinter. Marathon runners do a ton of long distance, steady state work, and
yet still average anywhere from 11 to 14% body fat (still somewhat lean, but
not very muscular at all. Many of them still have the "skinny-fat" look).

On the other hand, sprinters do anywhere from 10 to 120 seconds of "work"
and yet average 6 to 8% body fat. Just goes to show that short, intense
bursts of energy (anaerobic work) is generally far superior to longer, less
intense bursts of energy (aerobic) when taking body composition into
consideration.

Note: I realize that the majority of women out there don't necessarily want
to look like the above example of the sprinter. But the point I'm trying to
make here is that she doesn't spend hours on end performing drawn out,
steady state cardio to look the way she does. And yet she's a heckuva lot
leaner than the marathon runner. Food for thought.

6) The majority of your fat loss should come via diet, not copious amounts
of steady state cardio/aerobics. From a time efficiency standpoint, which
makes more sense? Not eating that bowl of cereal at night (300-500 calories)
or spending 60 minutes on a treadmill to burn that same 300-500 calories
every single day?

7) Steady state cardio/aerobics does little to change how your body looks.
Sure, you may lose 20 pounds, but you'll still be the same "shape." You
won't look leaner, only smaller (not to mention weaker).

8) Lets be honest, do you really enjoy spending 45-60 minutes on one piece
of equipment?



About the Author

Tony Gentilcore is a certified strength and conditioning specialist (CSCS)
and personal trainer (CPT) through the NSCA. He currently resides in the
Boston area and can be contacted at tgentilcore18@yahoo.com.


Tags - 訓練方法 , 有氧運動 , 參考 ]]> http://gym.harryballball.com/read.php?82 tingting <tingtingleung@hotmail.com> Tue, 30 Jan 2007 15:09:46 +0000 http://gym.harryballball.com/read.php?82
每個女士都想擁有健康及有一個線條優美的身裁，如果現在的妳覺得現時身形不太滿意，現在有一個好消息了；

一個可以令妳於一至兩個月內將體身重減少最少１０－１５磅，全球採用成功率最高之大豆蛋白減肥法，全球已有很多成功例子..........咪住....

Katoki 插花:

Wait a mins! pls tell me : you lost 1x lbs of what? By using low Kcal diet (or大豆蛋白減肥法)
, almost 25% of those weight loss is from muscle mass. ( under starvation or
very low kcal diet, only around 30% loss is from fat, over 60% of weight loss
is water only)

Most lady may thing : Losing of muscle mass is not a big deal for me ! Fine
! pls read further :

losing of lean muscle is not a good thing. Since 1 pound of muscle can burn
35 Kcal daily. For the above example of 13 lb lose, she probably hv 3.25 lb
of muscle loss. that means burning 113 less calories per day or 3390Kcal per
month. Pls ntd each pound of fat contain 3500kcal, therefore you almost gain
one pound of fat per month JUST BECAUSE OF THE LOSING OF MUSCLE MASS

So, some people may find the answer about :  ( Mrs. A has sucessfully loss
1x pound by low Kcal diet and attend aerobic dance regular, but she find that
she can not reduce his weight further.....seems to be at the stage of Plateau.)

if the daily diet is considered healthy, that means you won't further reduce
Kcal intake daily, therefore burning less Kcal per day = excess/surplus of
Kcal balance ---- those positive balance of kcal will make you started to get
fat or gain weight

When people reach arround age 30 and provide that they are not active in exercises,
they started to loss around 1 pound of muscle each year. That means burning
less Kcal time after time, year to year.

However, the amount of food intake seldom reduce accordingly. therefore, according
to the above mentioned reason, people at middle age mostly get fat easily (
so most middle age man with slim arms and legs but with belly waist )



Tags - 減肥 ]]> http://gym.harryballball.com/read.php?81 tingting <tingtingleung@hotmail.com> Tue, 30 Jan 2007 15:04:10 +0000 http://gym.harryballball.com/read.php?81
請問邊度可以買到可煮食既代糖?

karen 答:

超市o個d好似都得嫁....仲有某d蛋糕材料店都有~

Ernest P 答:

aspartame (equal/nutrasweet/canderel) 受高溫同鹼性會分解，saccharin
(hermesetas/sweetex/sucron) 化學上穩定，但係有苦澀味。sucralose (splenda) 化學上最穩定，味道亦係最自然，不過價錢貴，部份 citysuper 有得賣。

整餅、蛋糕呢0的需要發酵0既0野，同有焦糖效果0既0野，全用代糖會冇效，通常只可以代一半，或者依包裝說明。


Tags - 運動飲食 , 營養 ]]>