GenFit HK

GenFit HK Focus on building one's overall strength and fitness. Great strength come from inside, not just good looking abs. run by NASM certified personal trainer.

GenFit stands for General Fitness

General fitness training works towards broad goals of overall health and well-being, rather than narrow goals of sport competition, larger muscles or concerns over appearance. Also posture improvement is important, even if you have shredded abs, you are still not good looking with poor posture. Five important areas we need to address when addressing general fitne

ss:

-Strength
-Cardio
-Joint Mobility/Flexibility/Balance
-Nutrition
-Restoration

Our mission is educate people exercising with correct mind-set. Exercise shouldn't be only focusing getting a beach-ready-body but exercise should be fun and achieve better health goal. Training takes place both outdoor and indoor, weight lifting, trail running, hiking, nutrition seminar etc. We want you to learn, take something from us. We don't want anyone leaving without learning anything.

有沒有試過手掌麻痺疼痛，晃一晃手腕就覺得舒緩了，過了一段時間又開始不舒服？或者是手肘屈曲伸直會有痛楚？現代人上班滑鼠不離手，下班手機不離手，而且缺乏運動強化肌肉，很有可能會導致你的手部神經受壓而自己沒察覺到還以為只是有點累。手臂主要有三條大...
10/05/2017

有沒有試過手掌麻痺疼痛，晃一晃手腕就覺得舒緩了，過了一段時間又開始不舒服？或者是手肘屈曲伸直會有痛楚？
現代人上班滑鼠不離手，下班手機不離手，而且缺乏運動強化肌肉，很有可能會導致你的手部神經受壓而自己沒察覺到還以為只是有點累。

手臂主要有三條大神經連接到頸椎。今天主要探討正中神經（Median nerve) 和 尺神經（Ulnar nerve)。

由於正中神經是唯一會穿過腕管的神經，如果因手腕肌腱腫脹而受壓，就是所謂的腕管管綜合症亦稱"滑鼠手"。因神經連接末端各有不同，受壓所造成的麻痺疼痛部分亦會不同，而正中神經受壓導致的麻痺疼痛部分會包括手腕，姆指，食指，中指及無名指。而尺神經受壓所導致的麻痺疼痛部分則為肘關節，無名指和尾指，因為尺神經會穿過肘隧道。

如果大家像下圖一樣張開手的時候，會有痛楚由頸側到手指頭而非普通拉伸感的話，建議多做神經拉伸像圖二一樣，反手觸牆，甚至拉著橡筋帶增加拉伸效果或找專業人士做神經鬆動手法，避免持續惡化。
亦應適當的訓練手部，手臂肌肉而避免神經因肌腱過度疲勞發炎腫脹而受壓。
但是如果情況已到了疼痛難耐，影響日常生活，請盡早求醫，因為這類症狀有機會發展成肌肉萎縮等等嚴重後果。

如有任何問題，可以於留言區或私訊我發問。

開始時你不需要很利害，但是你要開始令自己變得利害。

一如既往，我叫Damon. :D

Ever felt any numbness or pain on your hand or wrist that you can swing it off, but then it comes back later? Felt pain when you bend your elbow?

Nowadays people who work in the office stick their hand on the mouse for a whole day, then they use their smart phone for the whole night. Also lack of exercising to maintain muscle strength, may lead to nerve compression syndrome which you think you are only tired.

There are three major nerve in our arms. But today we will talk about median and ulnar nerve.

As median nerve is the only nerve which go through the wrist tunnel, if any wrist muscles are inflame or swole enough to compress the median nerve, we call it wrist tunnel syndrome. As the differnet nerve has different attachment end, the area that suffer from different nerve compression will be different too, median compression will result in thumb, index, middle, ring finger numbness and wrist pain, while ulnar compression will result in ring, little finger numbness and elbow pain as ulnar nerve pass through elbow tunnel.

If you feel pain instead of normal stretch feelings from your side neck striaght to you hand, i recommend doing more nerve stretching like figure 2, hand against wall or even grip a rubber band to increase the efficiency. Or find specialist to perform manual nerve relief treatment to avoid syndrome getting worse.
Also, strengthen your arm muscle to avoid inflame muscle or ligament caused by chronic fatigue that lead to compression.

If the pain is too serious even affect daily life, seek for doctor as soon as possible, because it will eventually result in amyotrophy.

If you have any question, please comment below or give me a direct message.

You don't have to be great to start, but you have to start to be great.

As always, i am Damon. :D

30/03/2017

這就是應有的心態，瘦身從來沒有捷徑。他不用上班，有團隊幫忙的情況下，也花了近半年時間。
「瘦身的關鍵在於飲食，如果飲食方法不正確，無論你多賣力的運動，你也得不到你想要的效果。」
所以學會正確觀念再去努力實踐，才不會浪費時間原地踏步。
趕緊來找我學會基本概念，打好基礎。
開始時你不需要很利害，但是你要開始令自己變得利害。
我叫Damon.
有問題給我個私訊，或者直接留言吧。

This is the right mindset when it comes to fat loss, there is no shortcuts and tricks. Although he don't have to work, and still have to spend around half year to get the body ready with a whole team helping him.
"Fat loss is all about how you eat, if you don't eat right, no matter how hard you train, you will never get the result you want."
so saving your time and keep moving by learning the correct concept for your rest of your life.
Find me and start your life-long fitness journey with smarter plan.
You don't have to be great to start, but you have to start to be great.
I am Damon.
give me a message or just comment below if you have any questions.

24/03/2017

去年九月 我在做220磅的相撲硬舉
今年三月 我在做260磅的相撲硬舉
同樣是6組6下。

有些人已經有好幾年的健身經驗，一開始是有進步的無論是肌肉量還是力量，但是很快就進入平台期，開始氣餒，繼而放棄或者是繼續做之前所做的，希望有機會進步。

有時候除了毅力恆心，聰明的計劃會令你事半功倍。當然，如果你還是想像以前一樣，動一動就能變強變壯的話，首先要改變的應該是你的心態。

如果你有這個煩惱，可以私訊我詳談你的健身計劃。

開始時你不需要很利害，但是你要開始令自己變得利害。

一如既往，我叫Damon. :D

Last September, i hitted 6x6 220lbs sumo deadlift.
This March, i hitted 6x6 260lbs sumo deadlift.

some intermediate lifters start hitting plateau on muscle mass or strength. Then they are like i should do the same thing as before and hope that miracle will happen or just giving up lifting.

sometimes, consistent work and dedication is not enough to be success, you have to be smart about what you do. But of course, even if you are smart enough but not willing to push yourself in a right way and hope that you will get stronger and jack by doing the same thing as you are doing in the begining, you have to change your mind first.

If you have this problem, you can give me a direct message to tall about you current training plan.

You don't have to be great to start, but you have to start to be great.

as always, i am Damon :D

如果你每日都久坐不起，你的腰大肌很有可能會因為太緊而導致一些問題如骨盤前傾。相片下半部是我的客人在利用繩索做髖關節鉸鏈動作。作為一個在辦公室工作久坐的人，他的下半身被崩緊腰大肌和無力的股大肌所影響。而繩索髖關節鉸鏈動作是一個很好鍛鍊股大肌的...
23/02/2017

如果你每日都久坐不起，你的腰大肌很有可能會因為太緊而導致一些問題如骨盤前傾。
相片下半部是我的客人在利用繩索做髖關節鉸鏈動作。作為一個在辦公室工作久坐的人，他的下半身被崩緊腰大肌和無力的股大肌所影響。
而繩索髖關節鉸鏈動作是一個很好鍛鍊股大肌的變化動作。當你的股大肌漸漸變強壯，你伸展髖關節的能力會改善，而且能抵消你崩緊的腰大肌所導致的問題。但當然，腰大肌的拉伸也不能忽視。
如果你有下腰痛，很有可能是這個原因。
如果有任何問題或想要更多資訊，快給我個短訊。

開始時你不需要很利害，但是你要開始令自己變得利害。

一如既往，我叫Damon. :D

If you sit for a very long time everyday, your psoas major(known as hip flexor) are probably tight enough to make troubles like anterior pelvic tilt.
The pic at the bottom shows one of my client doing a cable pull through. As a office worker, his lower body is greatly affected by his tight psoas major and weak gluteus maximus. Cable pull through is a great variation of gluteus maximus exercise. As your glute get stronger, your ability to extent your hip can be improve and counteract the tightness of psoas major, but of course, stretching of psoas major is improtant too.
If you have serious lower back pain, it maybe the reason.

If you have any question or want more information, please give me a direct message.

You don't have to be great to start, but you have to start to be great.

As always, i am Damon :D

很多人在練習背部的時候, 都會用一些自由重量如啞鈴, 槓鈴之類去做一些划船動作.但是有些人下背有痛症問題, 或是不懂保持脊椎處於中立位置的話, 是不太適合做一些向前屈體的負重動作.以下動作叫做 "海豹划船", 看似佈置很麻煩, 但是絕對能幫...
30/01/2017

很多人在練習背部的時候, 都會用一些自由重量如啞鈴, 槓鈴之類去做一些划船動作.
但是有些人下背有痛症問題, 或是不懂保持脊椎處於中立位置的話, 是不太適合做一些向前屈體的負重動作.
以下動作叫做 "海豹划船", 看似佈置很麻煩, 但是絕對能幫助你更好的練習背部.

第一, 完全不需要下背的支撐, 可以避免下背比上背先疲勞的情況, 亦可以讓你避免因硬拉,深蹲等複合動作導致下背的疲勞而影響你練習上背的效果.

第二, 你不能用下背和腿的力量去作弊, 練上背就應該只用上背力量, 如果力量轉移到別的地方就沒效果了.

第三, 因用胸部支撐,脊椎所受的壓力減少且較容易令脊椎保持於中立位置.

大家趕緊試一下效果, 讓我知道感覺怎樣!

開始時你不需要很利害，但是你要開始令自己變得利害。

一如既往，我叫Damon :D

When people working on their back, they will often use some free weight like dumbbells and barbell to perform rows.

But some people with lower back pain, or don't even know how to maintain neutral spine position is not ready to do some bent over weighted movement.

This photo shows an exercise called "Seal Row", the setup looks clumsy, but it definitely can help you to build your back.

First of all, it completely take out the lower back. it can avoid lower back fatigue faster than your upper back, and also avoid the fatigue from previous deadlift or squat session to affect your performance.

Second of all, you can't cheat with your legs and lower back, you shouldn't shift the weight to other muscle when you are trying to work on your upper back.

Lastly, As you are supporting the weight and body with your chest, stresses applied on your spine is minimized and you are easier to maintain a neutral spine position.

Give it a try, and let me know how you feel!

You don't have to be great to start, but you have to start to be great.

As always, i am Damon :D

終於結束了我在中國的聖誕誇年假期，我還是很後悔沒先下載好翻牆軟件。。非常榮幸能參與一位朋友的婚禮，借此我就可以在酒店健身哈哈哈哈，而且這次兩個多星期唯一一次進健身房，非常珍貴。當然在家也有動起來的。2016對我而言是比較多改變的一年，這些改...
03/01/2017

終於結束了我在中國的聖誕誇年假期，我還是很後悔沒先下載好翻牆軟件。。
非常榮幸能參與一位朋友的婚禮，借此我就可以在酒店健身哈哈哈哈，而且這次兩個多星期唯一一次進健身房，非常珍貴。當然在家也有動起來的。

2016對我而言是比較多改變的一年，這些改變就是我成長的機會。
如果你2016過得不好，2017肯定會變好，只要你不要原地踏步，踏前小小一步總比站著好。
如果你想改變自己，改善自己但又無從入手，聯絡我讓我指導你。

記住，開始時你不需要很利害，但是你要開始令自己變得利害。

一如既往，我叫Damon :D

Finally back from china christmas and new year trip. I am so stupid that i didnt download a vpn app before i go.....
Im glad i was invited to a wedding dinner in a 5 star hotel, so i can hit the gym for 1 time and allow me to be a dounche bag without clothes. (Because no one use the gym of the hotel in china lol). But of course, i did couple times of home workout.

2016 was a year of changes, and changes means opportunities, that's how we grow.
If you had a bad time in 2016, dont worry, 2017 is gonna be ok. Just make sure you are not standing still in the same exact place as 2016. Small step is still a step forward.
If you want to improve yourself but have no idea how to, contact me and let me guide you.

Remember, you dont have to be great to start, but you have to start to be great.

See you guys in 2017
As always, i am Damon :D

"慘了, 看到這些標誌筒就知道不好的事會發生了, 不過正好天公造美, 更應該在陽光下的草地上奔跑一番." 這位德國客人說.但是這個做法不是適合每個人的, 不同階段做不同的事, 要是還未學走路就去學跑步, 得不償失. 受傷了以後復康就麻煩了....
07/12/2016

"慘了, 看到這些標誌筒就知道不好的事會發生了, 不過正好天公造美, 更應該在陽光下的草地上奔跑一番." 這位德國客人說.

但是這個做法不是適合每個人的, 不同階段做不同的事, 要是還未學走路就去學跑步, 得不償失. 受傷了以後復康就麻煩了.

本身參與足球隊, 馬球隊, 亦打網球的他, 運動根基扎實, 能讓他更加進取的訓練心肺及速度. 但是一些辦公室工作的, 平日都沒運動習慣的, 突然想起要健康就去跑步, 還跑個10公里, 說用意志跑下去. 聽起來很勵志, 但是傷患往往就是這樣慢慢累積而成的. 肌肉沒有足夠力量, 耐力去支持你突如其來的長跑, 結果壓力通通往筋腱甚至關節去.

所以緊記, 量力而為, 保持適量運動.

如果你也覺得, 你的運動能力不足, 但又不知道怎樣安全地提升, 可以給我個私訊再詳談.

有其他任何健身問題，都可以給我訊息，我會盡快回覆。

開始時你不需要很利害，但是你要開始令自己變得利害。

一如既往，我叫Damon :D

"Oh man, i knew something bad gonna happen when i see these cones, but the weather is so good that makes me want to run on the grass under the sun." my German client said.

But the approach is not suitable for everyone, do different things in different stage. If you don't know how to walk, don't run, otherwise injuries will be your problem afterwards.

As a football, polo team player, also a tennis player, i have no doubt on his athleticism, that means he can train his cardiovascular and respiratory system and agility in a aggressive way. But some office worker with no workout habits, one day they may suddenly think that they should get health and go running for like 10 km, and say he/she push him/her body with his/her mind!!!
It sounds motivated, but this is how a injury start. Their lower body muscles don't have the strength and endurance to support a surprising long run, eventually those impact when you hit the ground will shift to your tendons and joints.

So remember, keep it easy and consistence.

If you think that, you don't have enough athleticism to support what you want to do, but don't know how to improve, feel free to give me message to me.

any other fitness questions, also give me a message.

You don't have to be great to start, but you have to start to be great.

As always, i am Damon :D

現在每個人任何時候都拿著手機，無論站著還是坐著，我們總是駝背彎腰的。通常我們的前鏈肌肉如肩膊，胸大肌和胸小肌都很緊。這樣對我們做所有上身動作，甚至槓鈴深蹲都有不良的影響。上圖所示的動作叫 肩關節脱位訓練好處有以下幾項：1. 增加 動作範圍 ...
21/11/2016

現在每個人任何時候都拿著手機，無論站著還是坐著，我們總是駝背彎腰的。

通常我們的前鏈肌肉如肩膊，胸大肌和胸小肌都很緊。這樣對我們做所有上身動作，甚至槓鈴深蹲都有不良的影響。

上圖所示的動作叫 肩關節脱位訓練

好處有以下幾項：

1. 增加 動作範圍 (Range of motion) - 伸展我們的前鏈肌肉，且令肩胛骨更容易活動

2. 強化及穩定肩胛骨 - 穩定的肩胛骨能令你所有推拉動作更穩定有力

3. 復康 - 習慣好的動作模式

4. 避免受傷 - 大重量推拉動作加上肩膊錯誤定位會導致受傷

如果你還沒試過這動作，可以先用拉力橡筋，然後慢慢進展到用塑膠管或是木棒。

每次都先握寬一點！

大家可以在你的上身訓練和深蹲訓練前做，如果你不太會收緊肩胛骨，這個一定對你有大幫助！

如果你有任何健身問題，請給我訊息，我會盡快回覆。

開始時你不需要很利害，但是你要開始令自己變得利害。

一如既往，我叫Damon :D

Since everyone now have a smart phone on their hand 24/7, we always round our shoulder inward either standing on sitting.

Typically, our shoulders and chest so called anterior chain are tight which will affect our range of motion when doing upper body movement or even squating with barbell.

The exercise of the picture is called shoulder dislocation.

There are few benefits

1. Increase range of motion - make our scapular more mobile and stretch out our anterior chain.

2. Strengthen and stablize scapular - stable scapular equals to stronger pulling and benching

3. Rehabilitation - good pattern overload

4. Prevent injuries - bad shoulder positioning with heavy loaded exercise can lead to shoulder injuries.

If you are new to this, you should try dislocate with some elastic bands first and progress to a PVC pipe or dowel bar.

ALWAYS START WITH WIDE GRIP FIRST!

You can do some before your upper body workout and squating session. You will feel better than ever if you have hard time locking your scapular.

If you have any question, please give me a direct message.

You don't have to be great to start, but you have to start to be great.

As always, i am Damon :D

無論是沉迷電腦遊戲的年青人, 或是專注工作的辦公室人員, 每天都要坐著超過8小時.我們身體設計並不是用來久坐的, 久坐時髖屈肌群(即Hip Flexors)會處於收縮狀態, 而身體會記得你長期做的模式, 長久下去會影響你站立, 跑步, 健身...
07/11/2016

無論是沉迷電腦遊戲的年青人, 或是專注工作的辦公室人員, 每天都要坐著超過8小時.
我們身體設計並不是用來久坐的, 久坐時髖屈肌群(即Hip Flexors)會處於收縮狀態, 而身體會記得你長期做的模式, 長久下去會影響你站立, 跑步, 健身甚至像我以前一位客人一樣, 長期腰痛.
下圖左邊所示的伸展是一種讓客人更容易掌握髖屈肌群和股四頭肌的伸展, 當客人躺在地上, 客人更容易動用核心肌群和臀部肌肉令盤骨後傾, 這樣才是正確拉伸髖屈肌群和股四頭肌的第一步.
如果你一直都像右邊一樣, 拉伸時拱背的話, 你只是在用你腰部去補償你髖屈肌群和股四頭肌缺少的活動範圍, 而不是真正在伸展.

關於任何健身問題或任何查詢, 可以直接給我個私訊發問.

開始時你不需要很利害, 但是你要開始令自己變得利害.

一如既往, 我叫Damon :D

Both Addicted gamer or office worker, they sit for more than eight hours per day.
Our body is not designed for prolonged sitting, our hip flexors are in shortened state after sitting all day, and our body is so smart to remember our movement pattern. Eventually, shortened hip flexors will affect your standing posture, running, working out or even like my post-client, chronic lower back pain.
The left side of the photo below shows a easy way for client to learn how to stretch hip flexors and quadriceps.
When client is laying down on the floor, they will have better control of their core and glutes to perform a posterior pelvic tilt, that is the first step to stretch the hip flexors and quadriceps.
If you are like the right side of the photo, arching your back while stretching. that means you are just compensating the lack of range of motion of your hip flexors and quadriceps with your lower back, not really focusing on stretching them.

For any fitness problem or questions, you are give me a direct message.

You don't have to be great to start, but you have to start to be great.

As always, i am Damon :D

當你還在家躺著看手機，看電腦，吃宵夜的時候，別人就在擠時間，努力向著目標進發。開始時你不需要很利害，但是你要開始令自己變得利害。When you are at home watching your phone, computer and ...
27/10/2016

當你還在家躺著看手機，看電腦，吃宵夜的時候，
別人就在擠時間，努力向著目標進發。

開始時你不需要很利害，但是你要開始令自己變得利害。

When you are at home watching your phone, computer and having late-night snacks, someone is making up some time to work his ass off.

You don't have to be great to start, but you have to start to be great.

As always, i am Damon :D

這是我客人SONIC 一個錯誤發力的典型案例很多人健身以為把動作做完, 把重量舉起或者把自己拉起這樣就會鍛鍊到想鍛鍊的肌肉但是大家看看這圖 SONIC手腕委曲 這樣會導致重量不只是背部跟二頭肌承受, 而是用了前臂去幫助拉起自己因為沒力了, ...
18/10/2016

這是我客人SONIC 一個錯誤發力的典型案例
很多人健身以為把動作做完, 把重量舉起或者把自己拉起
這樣就會鍛鍊到想鍛鍊的肌肉
但是大家看看這圖
SONIC手腕委曲 這樣會導致重量不只是背部跟二頭肌承受, 而是用了前臂去幫助拉起自己
因為沒力了, 所以身體就會尋找其他有效地幫助拉起自己的途徑
但是在健身時, 這正常的反射, 往往就是健身效果不好的原因
就這個動作而言, 如果長期這樣做的話, 有機會出現網球肘.
所以大家健身時, 應量力而為, 選擇合適的重量和動作.
運動原理學會了, 健身自然得心應手, 事半功倍.

想健身之餘又想節省時間, 避免受傷, 快點找我做個評估開始你健康的健身路吧

開始時你不需要很利害, 但是你要開始令自己變得利害.

一如既往, 我叫 Damon :D

This is a typical wrong demonstration performed by my client Sonic.
People think they can work their muscles which the movement suppose to work by just finish the movement, lift the weight up or lift themselves up.

But let's take a look on this photo.
Sonic's wrist are bent, that means the weight will shift to his forearm instead of only using his biceps and back muscles.

When we feel fatigue, our body will seek for a easier way to help us to lift the weight or ourselves up, but this kind of reflections are always the reason why people can't get the optimum result.

For this exercise, if we do this in the bent-wrist way, eventually we may suffer from tennis elbow.

So we must know our limit, choose the right exercise and weight when we workout. Don't push youself too far to get injured.
Learn the mechanics to workout effectively.

If you want to save your time and avoid injuries while pushing yourselves?
Come and have a FREE assessment to start your health fitness journey!!

YOU DON'T HAVE TO BE GREAT TO START, BUT YOU HAVE TO START TO BE GREAT!

As always, i am Damon :D



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