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Michael Fung (@micky_the_kt) Instagram Profile Photo micky_the_kt

Michael Fung

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📝Educational Series – The Throwers’ 10 programme 📘Vol. 3 (Elbow and Wrist) . In the final vol. of the Throwers’ 10 series, I will talk about some variations of exercises involving the elbow and wrist. These exercises are particularly useful✅ for anyone going through rehabilitation after elbow injuries♿️. . . 1️⃣3️⃣Press ups - Sit on a chair and put both hands at the side, push downwards and elevate the body. . 1️⃣4️⃣Push ups - Start in High Plank position, keep the shoulder abducted at about 45 degrees, slowly lower the body down and push back up. . 1️⃣5️⃣Bicep curls - Arms at the side with dumbbells, slowly bend the elbows upwards with palms facing up. . 1️⃣6️⃣Triceps Press - Raise the involved arm overhead with the other arm stabilizing the elbow, straighten the arm in the overhead position. . 1️⃣7️⃣Wrist Flexion - Rest forearm on table/thigh facing up, raise weight in hand as high as possible. . 1️⃣8️⃣Wrist Extension - Rest forearm on table/thigh facing down, raise weight in hand as high as possible. . 1️⃣9️⃣Wrist Supination + Pronation - Rest forearm on table/thigh holding the weight/club at one end. Roll the wrist in a semi-circle (palm up to palm down) and back to starting position. . . . As the exercises progress, resistance should increase⬆️ (heavier weights🏋️‍♂️) and elbow flexion exercises should focus on eccentric control (slow descending🛬). The Advance thrower’s 10 programme can also be introduced. This advanced version utilizes principles of coactivation👯‍♂️, high-level neuromuscular control🧠, dynamic stabilization🤸‍♂️, muscular facilitation, endurance🚴‍♂️, and coordination🤹‍♂️ that restore muscle balance⚖️ and symmetry in throwing athlete in particular🤽‍♂️. Exercises include performing some of the Thrower’s 10 exercise while sitting/prone laying on the stability ball, as well as sustain holds on the opposite hand. . . .

Michael Fung (@micky_the_kt) Instagram Profile Photo micky_the_kt

Michael Fung

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📝Educational Series – The Throwers’ 10 programme 📗Vol. 2 (Dumbbell work) . In the 2nd part of the Throwers’ 10 series I will talk about some exercise variations with the dumbbell. . To change the load, dumbbell is introduced in this part of the programme. The major difference between free weights (dumbbell) and resistance band is that dumbbell works against gravity🕴 whereas the band works against the direction of the pulling force🎣, in other words, with dumbbell you are resisting force in vertical plane (pulling downwards⬇️) whereas with resistance band you are resisting against the band (wherever you are pulling the band⬅️⬆️➡️⬇️). The other unique difference between the two is that the resistance stays constant with free weights throughout the range of motion (6kg from the start to finish). Whereas with resistance band, due to the physical property of the elastic material, it produces linear variable resistance. This means as the range of motion increase, the resistance gets stronger📈. . For the following exercise, low weights and high reps should be performed✅ and there should be no pain at all times. . . 7️⃣Shoulder abduction to 90 degrees - Arms at the side, palms down and elbow straight, raise arms to the side to 90 degrees. . 8️⃣Scaption, Internal rotation - Arms at the side, palms down and elbow straight, raise arms to shoulder level at about 30 degrees in front of the body. . 9️⃣Prone Horizontal Abduction - Lie on stomach and hang both arms down, raise arms to the side until parallel to floor. . 🔟Prone Horizontal Abduction (Full external rotation, 100 degrees Abduction) - Lie on stomach, hang both arms down and thumbs forward, raise arms to the side and slightly in front of the shoulder (forming a Y ) until both arms are parallel to floor. . 1️⃣1️⃣Prone Rowing - Lie on stomach, hang both arms down. Raise both arms by bending the elbow and bring weights as close to the body as possible. . 1️⃣2️⃣Prone Row into External Rotation - Lie on stomach, hang both arms down. Raise both arms by bending the elbow, rotate shoulders until arms are parallel to the floor, keeps elbows at 90 degrees. . . Vol. 3(last vol. of T10) focus more on the elbow and wrist.

Michael Fung (@micky_the_kt) Instagram Profile Photo micky_the_kt

Michael Fung

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Some post-workout fun: Managed to hang on 20 seconds at level 10 on the Freedom Climber 🔄🧗‍♂️⏱ . . .

Michael Fung (@micky_the_kt) Instagram Profile Photo micky_the_kt

Michael Fung

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📝Educational Series – The Throwers’ 10 programme 📕Vol. 1 (Resistance Band work) . 🤾‍♂️🤽‍♀️Overhead athletes are prone to shoulder and elbow injuries due to the large amount of force executed during actions such as pitching in baseball and softball⚾️, swinging racket in tennis🎾 and badminton🏸. Injuries from non-contact sports are mainly a result of repetitive overuse of both shoulder and elbow. This is why building up the shoulder strength is vital in order to prevent overuse injuries. . The Throwers’ 10 programme is an upper extremity strengthening programme introduced by Kevin Wilk, the programme has been designed based on electromyographic (EMG)🔌 studies to illicit activity of the muscles most needed to provide dynamic stability🤸‍♂️. All exercises included are specific for throwers and are designed to improve strength power and endurance of the musculature of the shoulder complex💪. This programme has also been widely use for shoulder rehabilitation of other shoulder and elbow injuries. . The first 6 exercises (in the 📹) are performed using a resistance band. . . 1️⃣Diagonal Pattern D2 Extension - Hand holding the band overhead and out to the side, pull the band across the body to the opposite leg. . 2️⃣Diagonal Pattern D2 Flexion - Hand holding the band across the body to the opposite leg, pull the band overhead and out to the side. . 3️⃣Internal rotation at 0 degrees abduction - Fix elbow at 90 degrees, pull the band across the body. . 4️⃣External rotation at 0 degrees abduction - Fix elbow at 90 degrees, pull the band away from the body. . 5️⃣Internal rotation at 90 degrees abduction - Shoulder out at the side and elbow at 90 degrees, rotate shoulder forward. . 6️⃣External rotation at 90 degrees abduction - Shoulder out at the side and elbow at 90 degrees, rotate shoulder backward . . In the next 2 series I will demonstrate the rest of the programme. . . .

Michael Fung (@micky_the_kt) Instagram Profile Photo micky_the_kt

Michael Fung

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📝Educational Series – Front Shin Stretch & Release⚙️ . We often hear people stretch or foam rolling their calf’s but we don’t hear a lot about releasing the muscles at the shin. As antagonist muscles⛓, we have to make sure they stay healthy as well. The following methods are some of the ways to release the tension of the Tibialis Anterior and Extensor Digitorum Longus. . Tibialis Anterior(TA) and Extensor Digitorum Longus (EDL) are 2 muscle groups that locate at the lateral anterior side (front and on the outside) of our shin. Along with the Extensor Hallucis Longus (EHL), their main job is to elevate our foot (dorsal-flexion). Tightness can occur when those muscle are overused🚨. . . 1️⃣Front Shin Stretch. . Start at lunge position. Place the stretching feet at the back and face down with the toes contacting the ground. Gently sink down and drop your knees. You should feel the stretch at the front part of the shin. . Due to the muscle position of TA and EDL, this stretch requires a great degree of planter-flexion of the ankle which might increase the likelihood of compression🗜 at the posterior side of the ankle (above the heel bone). Therefore, it is not recommended for individuals with posterior ankle impingement🚨. . . 2️⃣Front Shin Self-myofascial release/Rolling. . Sit on the floor with the outer shin facing downwards, place a Ball🔴 (i.e. RAD Rounds massage ball) underneath the Tibialis Anterior and Extensor Digitorum Longus, gently rock forward and backward↔️ and look for spots where the muscle feels tight, stop and hold at the tight spot for 30 seconds before moving onto the next spot. You can also increase the pressure by leaning forward and onto the ball. . This method is safe and more effective comparing to stretching and it can directly hit those tight spots that is hard to reach with stretching. . . Noted that Front Shin stretch/release is NOT a way to treat Shin Splint🙅‍♂️ as front shin pain is only a result and not the cause of Shin Splint. . .

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Michael Fung

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📝Educational Series – Single leg lateral jump & hop🕴🚧 . In the last series, I talked about landing mechanics🛬 and how to land with athletic stance, however in game situations it is unlikely for us to land in the perfect stance like we practiced. This series I will demonstrate some drills that focus on single leg lateral landing↔️. . Most sports require us to move in multiple planes. Lateral plane↔️ movements are just as important as the ability to go forwards and backwards↕️. In court games⛹️‍♀️🏸, we often make sudden cuts and turns↪️↩️ so we need to develop lateral power, explosiveness at the same time decelerating on one leg. . Once you are familiar with bilateral landings, Single-leg lateral hop🚧 is a great exercise to practice your lateral landings. Focus on sinking your hips back and keeping a straight line📏 at your hip, knee and ankle. This exercise activates your glutes🍑 and core and enhances your stability and balance. . Single-leg lateral jump (ski jump⛷) mimics game situations where you need to land on one leg then push off sideways and land on the opposite leg. Note that in order to generate the explosive force💥 for push off we do not bent our knee as much as we did when we practice our bilateral landing, but we still maintain a low Center of Gravity by sinking the hops back just like Single leg hop. . In both exercises I’ve used the stick landing (pause) method⏸ as it focuses on eccentric control and stability over the decelerating phase, for speed and agility I would reduce ground contact time and perform the exercise as quick as possible. . .

Owen Ng 吳雲甫 (@owenwanpong) Instagram Profile Photo owenwanpong

Owen Ng 吳雲甫

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我是乖學生。襯星期天好天氣,跟來自上海的RAD 導師 Alexandra 上 Rad Mobility 課 @sanefitnesshk

Michael Fung (@micky_the_kt) Instagram Profile Photo micky_the_kt

Michael Fung

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Michael Fung (@micky_the_kt) Instagram Profile Photo micky_the_kt

Michael Fung

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Prepping for beast next month, practicing different techniques on the monkey bar with , a weight vest that hugs your body without sacrificing full range of motion! . Loading the body but still swing like a 🐒 . .

Michael Fung (@micky_the_kt) Instagram Profile Photo micky_the_kt

Michael Fung

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📝Educational Series – Tabata protocol . A majority of people have probably done/heard of a HIIT training called Tabata. What is it? Why is it so popular? . Let’s rewind the ⏰ back to 1994, Prof. Izumi Tabata & his team conducted a study and compared Moderate-intensity endurance training, MIET (70% VO2max for 1hr, 5 d/wk, 6wks) with High-intensity interval training, HIIT (170% VO2max for 20sec x 7-8 sets, 10sec rest in between, 5 d/wk, 6wks) on a 🚴 ergometer. A method that has been used by Kouichi Irisawa, the head coach of the 🇯🇵 national speed ⛸ team for several years. . The results indicated that HIIT had a greater max O2 uptake 📈 comparing with MIET. HIIT also ⬆️ the subject’s anaerobic capacity by 28%, where MIET showed ❌ effect. . When this study published in 1996, it stunned the whole fitness industry not only because HIIT is showed to be more efficient in ⬆️ max O2 uptake ➕anaerobic capacity. The time spend in training has been greatly ⬇️⬇️ (from 1hr to 4mins, too good to be true, right?😍) Then the rest was history. This particular HIIT method (Tabata protocol) became one of the gold standards of HIIT in the industry. Up until now, trainers and coaches across the world still uses this method to train their clients/athletes. . However, if you have been sold the benefits of Tabata training by your trainer/local gym, you have probably been misled. One of the most common exercise methodologies with Tabata is to perform in a circuit-based training🔁. E.g. 20s of push up, 10s rest, then 20s of squats etc. It has been labeled as Tabata simply because of its work-rest ratio. Yet, the intensity of exercise is relatively ⬇️, note that in Tabata’s study, participants trained at 170% of their VO2max for all 8 sets of 20s! Doing a few push ups or squats for 20s doesn’t even come close! . If you want to get the best outcome from Tabata training, each interval has to be your “near max-out” effort. HIIT requires a high motivation level (it was designed for Olympic speed ⛸!) and the general population might not be suitable for training like this as their ability to tolerate such extreme intensity becomes questionable🤔 . . 📹:@chengkamhing battling through his last set!

Michael Fung (@micky_the_kt) Instagram Profile Photo micky_the_kt

Michael Fung

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“My goal is perfection, but I will never reach perfection.” - GSP . Stay humble, keep learning . .

Michael Fung (@micky_the_kt) Instagram Profile Photo micky_the_kt

Michael Fung

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📝Educational series – Rehabilitation exercises for Ankle sprain♿️ . Ankle sprain is one of the most common injuries in sports especially football, rugby and basketball⚽️🏉🏀, where a lot of twisting🔀 and turning↩️ movements are involved. In this series, I’ll talk about some rehab exercises before returning to sport. . Proper rehabilitation before returning to sport is crucial as 70-80% of athletes with lateral ankle sprain will suffer a recurrent sprain😧. Damage to the mechanoreceptors in the ligaments or muscle/tendon will affect the proprioceptive reflex🔨, and the loss of neuromuscular control is the main course of functional instability, and that leads to recurrent sprains. . What can we do before returning to sports🤔 . Usually when the pain and Swelling has ⬇️ and a 👍Range of Motion has regained at the ankle we can start rehab exercises such as strength training and proprioception exercises. Researches has shown that putting the foot under a controlled unstable environment can ⬆️ ankle proprioception capabilities and ⬆️ the sensory information of the ankle movements and body positions. Moreover, strengthening the Peroneal muscle can significantly ⬇️ the muscle reaction time⏱ to against an ankle sprain🙌!! . At the later stage of rehabilitation, plyometric exercise🚧 can be introduced with proprioceptive and agility elements to restore the speed 🏃🏻and power🏋️ of the neuromuscular system, mimick game situations⛹️ on unstable surface and ⬆️ decision making speed. . . 1️⃣. Ankle proprioception on soft foam with catch and throw to challenge stability . 2️⃣. Plyometric drill with hurdles, BOSU elite and box then react to colour cones upon landing. . . . Thank you @bondtse for your demonstrations!!💪 .

Michael Fung (@micky_the_kt) Instagram Profile Photo micky_the_kt

Michael Fung

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Great wattbike session with @bondtse yesterday🚴🚴, nailed 25km like it's nothing!! Fun times training with you bro, just like the old days!!!! . .

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📝Educational series (Spartan clinic) – Monkey Bar Variations Volume 2🐒 . In the last series I talked about different monkey bar variations. This series I am going to show you some other ways of doing the monkey and get you ready for other obstacles in Spartan race💪. . . 5️⃣Lateral Swing . This technique prepares you to go sideways↔️ and you need to think about the hand positions when placing your hand and shift across. Once familiar with it you can progress into bending the elbows at 90 degrees📐 and no swing. This is a very good drill for practicing obstacles that travel sideways. . 💁‍♂️Obstacles: Twister, Olympus, Z wall . . 6️⃣Swing (Neutral Grip) . Having the bar above and across your median line means the shoulder abduction🙋‍♂️ angle goes beyond 180 degrees when hanging. Additionally, less momentum is generated with neutral grip✊️ due to limited range of movement of Radial and Ulnar deviation of the wrist. To increase the swing you need to rotate your body💃 meaning the hanging hand can slip off!! This is also one of the reasons many people fail Twister. Not to mention that Twister adds an extra element on challenging your grip and shoulder by rotating that bar🔄. This drill you will get your grip and shoulder used to the uncomfortable position. . 💁‍♂️Obstacles : Twister, Multi Rug . . 7️⃣Reverse . Going backwards⬅️ means you cannot see where the bar ends!! It is a great training for any obstacles that are inverted↖️. It is also faster going backwards in Twister. Elite men’s champion🏆 Hobie Call conquered this obstacle using the reverse technique in the US Champion Series Race at South East last month. . 💁‍♂️Obstacles: Inverted wall, Bender, Twister . . 📋: Be sure to practice as much variations as possible for the race because variables on the day (weather/injuries/energy level) can determine how you nail those obstacles .

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📝Educational series (Spartan clinic) – Monkey Bar Variations Volume 1 🐒 . Monkey bar has always been one of the most feared obstacles in Spartan Race💀. In this series, I am going to talk about some pros and cons as well as giving you some tips on different variations of monkey bar. . 1️⃣Regular The most common way to do the monkey bar, alternate hands just like walking. It is one of the fastest methods to go through the obstacle but it does consume some energy. . 👍: fast 👎: challenging when bars are further apart. 🔑: synchronize with your legs and imagine you are walking at the same time. . 2️⃣Swing This technique is great if you have long arms🙌 and the distance between bars are far. It is also the most energy efficient way of getting across as you are using momentum💫 to swing yourself through. . 👍: low energy consumption 👎: friction of the hand can cause blisters, especially when the course is wet💦. Easy to fall off🤦‍♂️ 🔑: I would still recommend you to practice this technique for the Spartan race as the bars are pretty far apart. . 3️⃣Side Swing This is the safest technique if you are not comfortable doing the monkey bar. You are still using the momentum to swing you across but instead your forward hand uses the up-and-under grip (like an ape🦍) which locks securely when you release your back hand. This technique is popular when the bar is slippery due to mud or rain. . 👍: safest technique out of all 👎: slow 🔑: try and reach further with the forward arm to increase the distance cover and reduce fatigue. . 4️⃣Hand to hand This technique is also good for beginners as the travel distance of your hands are minimal during the transition. . 👍: minimal distance travel means less time⬇️🕓 hanging with one arm 👎: slow, high energy consumption. 🔑: bend your elbows when transiting from bar to bar. . . . 📋: when hanging onto the bar, make sure you have your thumbs alongside other fingers to form a hook↩️!! . . In the next series I will go through other variations of monkey bar specifically for other obstacles in Spartan Race. .

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A little clip from the Animal Flow workshop taught by @rich_scrivener over the weekend (🔊turn volume on for it to make more sense!) . This to me was a great continuation from the workshops. Training mobility should still be a priority, but movement flows like this are a great way to check in on where your movement lacks control or smoothness, not to mention a fun way to express that hard earned mobility! . I can pick up on so many things I still have to work on from this clip (keeping tighter shapes, smoothing transitions out, eventually the flow itself cleaner and sharper), but it's definitely a fun challenge. I look forward to the day when I can look back at this and see how far I've progressed! . . .

Instagram Image by 陳亭嘉 (@specialkakaka) with caption : "Two days animal flow training finished✌🏻️
Thanks @rich_scrivener 
#animalflow #training #fitness #hkig #sport #workout #" at Sane Fitness HK - 1580374720620452804
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Two days animal flow training finished✌🏻️ Thanks @rich_scrivener