pk30_fitness

pk30_fitness Theoretical Sports Science / Practical Applications in Fitness & Medical Sectors

30/09/2021

We are about to be happier than we have ever been. We worked for it. We deserve it.
Now, it is time to reap the rewards.
ARE YOU READY ?
80 % NUTRITIONAL MANAGEMENT
20 % EXERCISE MANAGEMENT
Just take a little time to adapt this 8020 rule by simply learning the easy eating method (more details can be found in my previous posts).
With regards to 20% EXERCISE MANAGEMENT, the Program I use is PK30, 30 minutes Circuit training ( also called HIIT Challenge when the intensity is. high) . For those of us who are looking for a better physique or in another word "a better version of ourselves".
😀💪👍
🔸
About me:cheukman.w, I am a sports medical engineer, specialising in applied knowledge and technology in the fitness and medical sectors, I am also a kickboxer and sports fashion designer, currently working on the physiological monitoring and analyzing app, PM Scan .
#8020 ,


, , #減肥 #瘦身 #減重 #減肥 #健身 #增肌 #私人教練 #户外訓練 #香港

20/09/2021

This clip was recorded last year, 2020 Sept., when I was 53 and should be at my best performance. I don't think I can ever do it again after I received my tragic MRI report on Sept 7 and PET CT scan report on Sept. 17. I am hospitalised and possibly lung cancer and found multiple bones lesions all around. With over 40 years of healthy lifestyle and sportsmanship, I can hardly believe this can happen to me. Positivity can really win ?
I really don't know now.





for both & ,

#肺癌 #癌症 #踢拳 #健身 #速度 #户外訓練 #香港

12/01/2021

80 % NUTRITIONAL MANAGEMENT
20 % EXERCISE MANAGEMENT
12 Weeks Transformation
DAY 20
🔸 " ECCENTRIC TRAINING”
I have been using "Eccentric Contraction " in part of my PK30 Circuit training for a long time and the results and feedbacks from all the students are terrific.
🔸
Performance Benefits of Eccentric Training includes:
🔹Reduced risk of Injury.
🔹Improvement in strength and power output.
🔹Greater movement efficiency.
🔹Improved Mobility.
🔹Greater Muscular Hypertrophy.
.
PS: But, slow Eccentric phase fail to train the highest threshold of motor units.
💯+💯 Result
0utdoor,🌄
PK30 makes "ECCENTRIC TRAINING” simple .
12周減脂增肌計劃
第20天
🔸我在部分 PK30 "循環訓練" / HIIT 課堂中一直在使用 “離心(偏心)收縮”動作，而所有學員都能達到理想的運動效果,同時也得到很棒的反饋。
離心訓練的性能優勢包括：
🔹降低受傷風險。
🔹提高強度和功率輸出。
🔹更高的運動效率。
🔹提高機動性。
🔹更大的肌肉增長。
🔅
但是要注意緩慢的“離心(偏心)收縮”階段無法訓練快縮肌纖維〈也稱 ll型肌纖維)。
過去的一年,疫情影響了我們的生活,同時打亂健身房/室內運動規律,我利用戶外訓練配合最有效的運動科學技巧 (當中包括 “離心(偏心)收縮” )幫助學員達到想要的運動效果,2021 繼續努力。
🌄運動效果包括
🔹力量提升
🔹耐力提升
🔹減肥、增肌
🔹靈活性提供
🔹速度提升
🔹爆發力提升
🔹改善運動技巧
( 只有部分效果可以同時鍛練)
同時防疫環境原因,戶外訓練比室內更有效,因為戶外環境空曠加上風速把病毒稀釋大大減低傳播風險。
想了解更多PK30可以帶給大家💯+💯的運動效果嗎？
快D預約試堂🏋️😎
*2021,1月份的已經滿額,2月份的開始預約了。



, , #減肥瘦身 #減重 #減肥 #體態 #健身 #增肌 #私人教練 #户外訓練 #香港

31/12/2020

Happy New Year
Have a great 2021🏋️
Although we have no Fire work in HK, but, I prepare this clip of the Australian New Year Fireworks for 2021.
2021 從新出發,☀️

💯+💯
#2021


10/12/2020

80 % NUTRITIONAL MANAGEMENT
20 % EXERCISE MANAGEMENT
12 Weeks Transformation
Day 18
🔸Do exercises to improve both mobility and flexibility
While there's nothing wrong with being flexible, dynamic mobility exercises, such as PK FLOW, provide the strength and stability that leads to improved range of motion and great posture.
Obviously doing mobility and flexibility exercises will help you move better which can help you feel better, perform daily tasks with more ease and reduce your chance of injury. The more movement your body has the ability to perform, the less injuries you are likely to have.
More details regarding 12 Weeks Transformation
Join my PT, small groups for PK30 kickboxing training or Workshops for our Result Guarantee Training, RGT, or custom designed programs.
DM me @ WhatsApp 852+68888684
🔸
About me:cheukman.w, I am a sports medical engineer, specialising in applied knowledge and technology in the fitness and medical sectors, I am also a kickboxer and sports fashion designer, currently working on the physiological monitoring and analyzing app, PM Scan .

#生物能學 #運動科學 #拳擊 #小班 #運動知識 #減肥瘦身 #減肥 #體態 #健身 #增肌 #私人教練 #户外訓練 #香港
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27/11/2020

80 % NUTRITIONAL MANAGEMENT
20 % EXERCISE MANAGEMENT
12 Weeks Transformation
Day 17
🔸 Understand our energy systems " BIOENERGETICS " and the difference between exercises can help us to get the sports' results much faster,, no matter your sports' goals is building muscle , gaining strength, improving endurance or just lossing weight.
🔸Modes
🔸Frequency
🔸Duration
🔸Tempo
🔸Intensity
🔸Load
🔸Volume
🔸Duration of Recovery
These are the variables which make the difference between all types of STRENGTH & CONDITIONING programs and exercises.
12周減脂增肌計劃
第17天
🔸了解我們的"能量系統 ,即 (生物能學)" 和不同運動鍛煉之間的差異可以幫助我們更快地獲得運動成果，無論您的運動目標是鍛煉肌肉，增強力量，提高耐力或僅僅是為了減肥或只是為了健康。
以下就是影響不同體適能訓練的8個變數,也是直接影響我們的運動目標和效果 :
🔹模式
🔹頻率
🔹持續時間
🔹節奏
🔹強度
🔹重量
🔹量度
🔹恢復(休息)時間。
More details regarding 12 Weeks Transformation
Join my PT, small groups for PK30 kickboxing training or Workshops for our Result Guarantee Training, RGT, or custom designed programs.
DM me @ WhatsApp 852+68888684
🔸
About me:cheukman.w, I am a sports medical engineer, specialising in applied knowledge and technology in the fitness and medical sectors, I am also a kickboxer and sports fashion designer, currently working on the physiological monitoring and analyzing app, PM Scan .

#生物能學 #運動科學 #拳擊 #小班 #運動知識 #減肥瘦身 #減肥 #體態 #健身 #增肌 #私人教練 #户外訓練 #香港
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22/10/2020

80 % NUTRITIONAL MANAGEMENT
20 % EXERCISE MANAGEMENT
12 Weeks Transformation
DAY 15
🔸If your training purpose is simply losing weight,, counting macronutrients (macros) can help you reach this goal and various health goals as well. It entails keeping track of the calories and types of foods you eat in order to achieve certain macronutrient and calorie goals. 💯+💯.
A typical macronutrients breakdown for FAT LOSS & MUSCLE GAIN is
40 percent protein,
30 percent fat, and
30 percent carbs.
．
12周減脂增肌計劃
第15天
🔸學會和習慣計算我們的 "常量營養素" 是非常重要。如果培訓的目的只是減肥，只需根據自己喜歡的食物，用蛋白質，脂肪或纖維代替碳水化合物，即可看到效果。💯+💯。
减脂增肌的典型"常量營養素"分解為：
40％的蛋白質
30％的脂肪
30％的碳水化合物
More details regarding 12 Weeks Transformation
Join my PT, small groups for PK30 kickboxing training or Workshops for our Result Guarantee Training, RGT, or custom designed programs.
DM me @ WhatsApp 852+68888684
🔸
About me:cheukman.w, I am a sports medical engineer, specialising in applied knowledge and technology in the fitness and medical sectors, I am also a kickboxer and sports fashion designer, currently working on the physiological monitoring and analyzing app, PM Scan .


, , #減肥瘦身 #減重 #減肥 #體態 #健身 #增肌 #私人教練 #户外訓練 #香港

11/10/2020

Beyond YOGA
Shout out for
PK FLOW
More details regarding 12 Weeks Transformation
Join my PT, small groups for PK30 kickboxing training or Workshops for our Result Guarantee Training, RGT, or custom designed programs.
DM me @ WhatsApp 852+68888684
🔸
About me:cheukman.w, I am a sports medical engineer, specialising in applied knowledge and technology in the fitness and medical sectors, I am also a kickboxer and sports fashion designer, currently working on the physiological monitoring and analyzing app, PM Scan .
#

, ,
#减肥餐 #減肥瘦身 #減重 #減脂 #減肥 #體態 #健身 #增肌 #私人教練 #户外訓練 #香港

01/10/2020

Replacing the MOON bulb 🌕
🔸祝願大家中秋快樂
#中秋節 #月亮 #魔術 #減肥瘦身 #減脂 #體態 #健身 #增肌 #私人教練 #户外訓練 #香港

, ,

27/09/2020

80 % NUTRITIONAL MANAGEMENT
20 % EXERCISE MANAGEMENT
12 Weeks Transformation
DAY 11
🔸Need to build the correct mindset for your eating habit in the first month. For your weight loss and gaining lean muscles' purpose, you need to select the correct foods instead of eating less or dieting.
Our AI-driven digital health platform, Introducing
PM Scan
🔸
Know Your Body
Combining the best aspects of physicians with the best aspects of technology innovation, PM Scan offers high-quality, personalized insights about how to take control of your health, fitness, and longevity.
12周減脂增肌計劃
第11天
🔸在第一個月内您需要建立正確飲食習慣的心態。為了減肥和增肌，您需要選擇正確的食物，而不是少吃或節食。
Join my PT, small groups for PK30 kickboxing training or Workshops for our Result Guarantee Training, RGT, or custom designed programs.
DM me @ WhatsApp 852+68888684
🔸
About me:cheukman.w, I am a sports medical engineer, specialising in applied knowledge and technology in the fitness and medical sectors, I am also a kickboxer and sports fashion designer, currently working on the physiological monitoring and analyzing app, PM Scan .
#减肥餐 #減肥瘦身 #減重 #減脂 #減肥 #體態 #健身 #增肌 #私人教練 #户外訓練 #香港

, ,

25/09/2020

80 % NUTRITIONAL MANAGEMENT
20 % EXERCISE MANAGEMENT
12 Weeks Transformation
DAY 10
🔸Try to do 3-4 rounds of this Shoulder Compound Set during your Outdoor Circuit Training.
Demo here: Light Weight Barbells (20 kg)
🔹 Close Grip Upright Row
🔹 Shoulder Overhead Press
🔹 Barbell Thrusters (This move will get your hearrt pumping and work your upper and lower body.)
🔸 What is a Compound Set ?
A compound set is accomplished by doing two different exercises back to back, with no rest in-between, for the same muscle group. A compound set should not be confused with a Superset, which in contrast, is doing two different exercises back to back for opposing muscle groups.
12周減脂增肌計劃
第10天
🔸在進行戶外循環訓練時，可嘗試進行3-4回合這款肩部組合訓練。
視頻是用輕型槓鈴（20公斤）
🔹窄手握直立划船
🔹肩部推舉
🔹槓鈴推力器 ( 此動作將使您心臟跳動加快，並使上、下半身同時運動 )
More details regarding 12 Weeks Transformation
Join my PT, small groups for PK30 kickboxing training or Workshops for our Result Guarantee Training, RGT, or custom designed programs.
DM me @ WhatsApp 852+68888684
🔸
About me:cheukman.w, I am a sports medical engineer, specialising in applied knowledge and technology in the fitness and medical sectors, I am also a kickboxer and sports fashion designer, currently working on the physiological monitoring and analyzing app, PM Scan .
#直立划船 #划船 #減肥瘦身 #減脂 #減肥 #體態 #健身 #增肌 #私人教練 #户外訓練 #香港

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