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增肌效果最大化!你必須知道的肌肉生長要素

增肌效果最大化,你必須知道的肌肉生長要素!

2020-07-24
      「增肌」或稱「肌肥大」訓練 是很多人上健身房的目標 若想要立體分明的手臂💪🏼 撐爆襯衫的背肌、性感的翹臀🍑 還是厚到淋浴時腳不會濕的胸肌💦 最需要的 就是 肌肉量!     「給予肌肉正確的成長訊號」 和「良好的修復環境」 是肌肥大成長的精髓 其中最重要的三項機制   ⭐機械張力 ⭐代謝壓力 ⭐肌肉損傷   各自有不同的科學原理 就讓我們一起搞懂吧!     機械張力(或稱肌肉張力) 即肌肉在收縮時承受(產身)的張力 被認為是肌肥大三要素裡最重要的一項   影響機械張力的程度,主要有兩方面 即 張力強度 還有 張力承受時間    根據目前的研究 最適合增肌的張力大概是 最大肌力的 70%~85%  (不同部位或許稍有不同) 單組的張力時間大是 30~60 秒  要讓張力有效的作用在目標肌肉上 需養成主動控制、徵招肌肉的能力   ✨ TEST ✨ 試試看空手二頭肌出力 儘管沒有負重 但肌肉內部已經產生一定的肌肉張力了   這也就是許多人常說的感受度     把握好這點 將外在的重量(槓鈴、啞鈴) 化作「目標肌肉的機械張力」 便能讓每一次的訓練品質大幅提升     ⚠ !!! 當然不是 !!! ⚠   如果做得太重,張力時間不夠久 太輕又達不到最低有效刺激的閾值 【🗣就是訊號太差肌肉聽不到啦!】   因此常見的「增肌型訓練次數」 【如:一組 8~12 下,每下 3~4 秒的收縮時間】 便是 兼顧張力強度 與 張力時間平衡 下得出來的結論 【🗣現在知道怎麼來了吧!】     以此原理最經典的訓練法則 就是「漸進式超負荷原則」 當肌肉接受足夠刺激後,身體會開始適應 透過循序漸進接受更大的刺激,使身體機能進一步提升 (大小與力量都是) 肌肉反覆收縮時 血液會無法及時給予肌肉氧氣和養分 肌肉細胞氧氣不足又急需能量時 會將肌肉中的葡萄糖降解成能量 ( ATP ) 與乳酸等各種代謝物 這些代謝物的堆積會給予肌肉成長的訊號     簡單來說 當你以高次數低休息時間訓練時 肌肉充血的感覺 就是代謝壓力作用的體現     而當組間休息時 充血感降低,血液重新流動 這些代謝物便會漸漸隨著血液輸送走 這也是為什麼在以充血感為主的訓練時 每組動作間的休息時間不能太久 因為這樣 可就失去造成代謝壓力的好機會了!     肌肉損傷常發生在 高負重、高強度 離心收縮(肌肉拉長) 或尚未適應的動作訓練中   當肌肉細胞損傷或斷裂,輕微發炎 會在休息過程中得到修復 變得更為強壯或粗壯   ⚠ 但要特別記住 ⚠ 「超越極限的肌肉損傷可能帶來不可挽回的傷害」 例如大面積拉傷、肌肉溶解等等   ⭐追求「適度、可恢復的肌肉損傷」   才是持續進步的好方法 👍   把握好以上3點✊ 在訓練中正確使用不同的器材 就能以最有效率且安全的方式 🔥充實每次的訓練🔥     👇 補充秘籍 👇 【健身菜單怎麼選?重訓課表安排的三大迷思】   最後提醒各位健人 在健身房的一個小時 只是創造肌肉成長的訊號 真正的成長是發生在另外 23 個小時   掌握以上技巧 搭配 營養與休息 並在該睡覺的時候完乖乖的去睡覺 😴 健人態度的 Lifestyle 才算是圓滿完成 !!! 💯     👇補充秘籍👇 【認識卡路里,讓你擁有好體態】 【健身飲食基本功:三大營養素】 【掌握三點,秒懂 TDEE】     🎉在這祝各位增肌愉快!🥳     TeamJoined 電子報 給你最必須的健身養分 我們下期健!        

Peeta ⚡️TJ 最師聯名系列

2020-04-29
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adjustCartPanel(); $(window).on(‘resize’, _.debounce(function() { adjustCartPanel(); }, 250)); } }); window.scriptQueue.push(function() { $(‘.js-productlist-nestedlist’).on(‘click’, function(event) { if(!$(event.target).is(‘a.Label’)) { var target = $(this).find(‘.ProductList-nestedList-dropdown’); if (target.is(‘:visible’)) { target.slideUp(); $(this).removeClass(‘active’); } else { target.slideDown(); $(this).addClass(‘active’); } );$(‘.js-productlist-nestedlist.second-layer-content’).hover(function() { var thirdLayer = $(this).find(‘.NestedList-Wrapper.js-productlist-nestedlist-dropdown’); if ($(this).attr(‘is-collapsed’) === ‘true’) { $(‘ul:not(:animated)’, this).slideDown(); } /* move 3rd layer up when it longer than the screen */ if (thirdLayer.length !== 0) { var bottom3rdLayer = thirdLayer.offset().top + thirdLayer.outerHeight(); var scrollBotWindow = $(window).scrollTop() + $(window).height(); if (bottom3rdLayer >= scrollBotWindow) { thirdLayer.css({‘top’: scrollBotWindow – 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$(this).closest(‘.js-setting-filter’).find(‘span’).text($(this).text()); $(‘.sl-products-filter’).val($(this).data(‘value’)).trigger(‘change’); });});$(‘.js-setting-limit li’).each(function() { $(this).click(function() { $(this).closest(‘.js-setting-limit’).find(‘span’).text($(this).text()); $(‘.sl-products-limit’).val($(this).data(‘value’)).trigger(‘change’); });});$(‘.setting-limit’). on(‘click’, ‘li’, function(){ console.log(‘123’); $(‘.sl-products-limit’).val($(this).data(‘value’)).trigger(‘change’);});/* arrow icon should be hidden if category has no subcategories */$(‘.js-productlist-nestedlist, .js-mobile-productlist-nestedlist’).each(function(category) { var targetList = $(this).is(‘.js-productlist-nestedlist’) ? ‘.js-productlist-nestedlist’ : ‘.js-mobile-productlist-nestedlist’; var $subcategory = $(this).find(targetList + ‘-dropdown’); var subcategoryCount = $subcategory.children().length; if(subcategoryCount === 0) { $(this).find(‘.fa’).remove(); $(this).removeClass(‘ProductList-nestedList js-productlist-nestedlist MenuPanel-nestedList sl-dropdown’); $subcategory.remove(); ); }); window.scriptQueue.push(function() { /* set background for post */$(‘.js-posts-excerpt’).each(function() { if ($(‘img’, this).length) { var url = $(‘img’, this).attr(‘src’); $(this).empty().css(‘background-image’, ‘url(‘ + url + ‘)’); } else { $(this).empty().css(‘background-image’, ‘url(https://shoplineimg.com/5b457f3210abb98a4d0028f7/5c41b52d41652b000f9be4ad/800x.jpg)’); );/* change style for first post */var content = $(‘.js-posts-list:first-child .js-posts-text’).detach();$(‘.js-posts-list:first-child .js-posts-txt’).append(content);/* dotdotdot */$(window).on(‘load resize’, function() { var wWidth = $(window).width(); if (wWidth >= 480) { $(‘.js-posts-list’).each(function() { if ($(this).index() == 0) { $(‘.js-posts-title’, this).dotdotdot({ wrap: ‘letter’, ellipsis: ‘…’, height: 104 }); } else { $(‘.js-posts-title’, this).dotdotdot({ wrap: ‘letter’, ellipsis: ‘…’, height: 62 }); } }); } else { $(‘.js-posts-title’).dotdotdot({ wrap: ‘letter’, ellipsis: ‘…’, height: 62 }); );$(‘.js-posts-text’).dotdotdot({ wrap: ‘letter’, ellipsis: ‘…’, height: 75}); }); window.scriptQueue.push(function() { $( document ).ready(function() { setTimeout(function() { $(‘.PromotionCart-content .cart-item-container’).each(function() { $(this).find(‘.remove-button’).empty(); $(this).find(‘.remove-button’).append(‘‘); }); }, 500);});function changeIcon(oldIcon, newIcon) { oldIcon.each(function() { $(this).html(newIcon); });}changeIcon($(‘.PromotionCart-content .product-content .input-group-btn:first-child > .btn’), ”);changeIcon($(‘.PromotionCart-content .product-content .input-group-btn:last-child > .btn’), ”); }); window.scriptQueue.push(function() { /* add class to style scroll */$(‘.js-tabset-tabs’).wrap(‘ ‘); }); window.scriptQueue.push(function() { function collapseThirdLayer(currentDOM) { $(‘.menu-list-item.fa-angle-left’).each(function() { if (this !== currentDOM){ toggleDropdown(this); } });}function assignDropdownID() { var index = 0; $(‘.NavigationBar-mainMenu .List-item’).each(function() { index++; var $el = $(this); $el.attr(‘id’, ‘main-nav-list-‘ + index); var depth = _.reduce($el.parentsUntil(‘.NavigationBar-mainMenu’).toArray(), function(acc, el) { var $current = $(el); if ($current.hasClass(‘NavigationBar-nestedList’)) { $el.attr(‘data-parent-item’, $current.attr(‘id’)); return acc + 1; } else { return acc; } }, 0); $el.addClass(‘depth-‘ + depth); });}function assignMobileDropdownID() { var index = 0; $(‘.MenuPanel-mainMenu .List-item’).each(function(){ index++; var $el = $(this); $el.attr(‘id’, ‘main-menu-list-‘ + index); var depth = _.reduce($el.parentsUntil(‘.MenuPanel-mainMenu’).toArray(), function(acc, el) { var $current = $(el); if ($current.hasClass(‘MenuPanel-nestedList’)) { $el.attr(‘data-parent-item’, $current.attr(‘id’)); return acc + 1; } else { return acc; } }, 0); $el.addClass(‘depth-‘ + depth); });}function assignDropdownFunction(){ $(‘.NavigationBar-mainMenu’).on(‘click’, ‘i.menu-list-item’, function() { toggleDropdown(this); if ($(this).hasClass(‘fa-angle-left’)) { handleUIScrollThirdLayer($(this)); } });}function handleUIScrollThirdLayer(btnClickOpen3Layer) { var hSecondLayer = btnClickOpen3Layer.closest(‘.js-nav-nestedlist-dropdown’).height(); var hThirdLayer = 0; btnClickOpen3Layer.nextAll(‘.NavigationBar-nestedList-expand’).eq(0).find(‘li’).each(function(index, item) { hThirdLayer += $(item).height(); }); if ((hThirdLayer > hSecondLayer) && (!btnClickOpen3Layer.nextAll(‘.NavigationBar-nestedList-expand’).eq(0).hasClass(‘scroll-third-layer’))) { btnClickOpen3Layer.nextAll(‘.NavigationBar-nestedList-expand’).eq(0).addClass(‘scroll-third-layer’); function calculateCSSByTargetHeight(target, dropdownIdentifer, toggle) { var $dropdown = (‘.List-item#’ + dropdownIdentifer + ‘ > .js-nav-nestedlist-dropdown’); var maxWidth = parseInt($($dropdown).css(‘max-width’), 0); var currentHeight = $($dropdown).height(); var foundFlag = false; var totalHeight = 0; var targetHeight = 0; var rowNum = 0; var targetWidth = 0; var totalWidth = 0; var rowWidth = $($dropdown + ‘> li’).outerWidth(); $($dropdown + ‘> li’).each(function() { if ((totalHeight + $(this).height()) > currentHeight) { totalHeight = $(this).height(); rowNum += 1; } else { totalHeight += $(this).height(); } totalWidth = (rowNum + 1) * rowWidth; if (!foundFlag) { targetHeight = totalHeight; targetWidth = totalWidth; } hideItemOfColumnAfterTargetColumn(this, targetWidth, totalWidth); if (this.id === target) { targetHeight -= $(this).height(); foundFlag = true; if (!$($dropdown).next().hasClass(‘disable’)) { $($dropdown).next().addClass(‘disable’); } } }); if (targetWidth > maxWidth) { if($($dropdown).next().hasClass(‘disable’)) { $($dropdown).next().removeClass(‘disable’); } }; controlDropdownHeight(targetWidth, rowWidth, dropdownIdentifer, currentHeight); return {‘targetWidth’: targetWidth, ‘targetHeight’: targetHeight, ‘foundFlag’: foundFlag};}function controlDropdownHeight(targetWidth, rowWidth, dropdownIdentifer, currentHeight) { var $dropdown = (‘.List-item#’ + dropdownIdentifer + ‘ > .js-nav-nestedlist-dropdown’); if (targetWidth > rowWidth) { $(‘.NavigationBar-nestedList-expand’).css(‘max-height’,$($dropdown).height()); } $($dropdown).css(‘height’, currentHeight); $($dropdown).next().css(‘height’, currentHeight);}function hideItemOfColumnAfterTargetColumn(caller, targetWidth, totalWidth) { if (targetWidth .js-nav-nestedlist-dropdown’ + ‘> li’).length; if (caller.classList.contains(‘fa-angle-right’)) { return calculateCSSByTargetHeight($(caller).parent()[0].id, dropdownIdentifer); } else{ return calculateCSSByTargetHeight(lastItemID, dropdownIdentifer); };}function toggleDropdown(caller) { if ($(caller).nextAll(‘.NavigationBar-nestedList-expand’).eq(0).hasClass(‘collapsing’)) { return; } collapseThirdLayer(caller); var dropdownIdentifer = $(caller).parent().attr(‘data-parent-item’); var $dropdown = (‘.List-item#’ + dropdownIdentifer + ‘ > .js-nav-nestedlist-dropdown’); var maxWidth = parseInt($($dropdown).css(‘max-width’), 0); var lastItemID = $($dropdown).length; var rowWidth = $($dropdown + ‘> li’).outerWidth(); var targetWidth = calulateSecondLayerCSSAfterClick(caller)[‘targetWidth’]; var top = calulateSecondLayerCSSAfterClick(caller)[‘targetHeight’]; var foundFlag = calulateSecondLayerCSSAfterClick(caller)[‘foundFlag’]; if (foundFlag) { targetWidth += rowWidth; } $(caller).toggleClass(‘fa-angle-left fa-angle-right’); changeThirdLayerCSS(caller, $dropdown, top); controlSecondLayerCSS(caller, $dropdown, targetWidth); scrollDropdownWhenManyColumns(targetWidth, maxWidth, $dropdown, foundFlag);}function changeThirdLayerCSS(caller, $dropdown, top) { $(caller).nextAll(‘.NavigationBar-nestedList-expand’).eq(0).css(‘min-height’, $($dropdown).height()); $(caller).nextAll(‘.NavigationBar-nestedList-expand’).eq(0).collapse(‘toggle’); $(caller).nextAll(‘.NavigationBar-nestedList-expand’).eq(0).css(‘top’, -top);}function scrollDropdownWhenManyColumns(targetWidth, maxWidth, $dropdown, foundFlag) { if (targetWidth > maxWidth) { if (foundFlag) { var tempLeft = $($dropdown).scrollLeft(); $($dropdown).animate({ scrollLeft: tempLeft + (targetWidth – maxWidth) }); } else { /* To trigger scrollSubmenu in menu.js.liquid */ $($dropdown).scroll(); } function controlSecondLayerCSS(caller, $dropdown, targetWidth) { if ($($dropdown).height() < $(caller).nextAll('.NavigationBar-nestedList-expand').eq(0).height()) { $($dropdown).css('height', $(caller).nextAll('.NavigationBar-nestedList-expand').eq(0).height()); $($dropdown).next().css('height', $($dropdown).height()); } else { $($dropdown).css('height', ''); $($dropdown).next().css('height', $($dropdown).height()); } $($dropdown).next().css('width', targetWidth); $($dropdown).css('width', targetWidth); var callerData = $(caller)[0].getBoundingClientRect(); var rightOffset = $(window).width() – callerData.right; if (rightOffset < 250 && $(caller).hasClass('fa-angle-left')) { $($dropdown).css({'left': rightOffset – 250}); } else { $($dropdown).css({'left': 0}); window.onload = function() { angular.element(document).ready(function() { assignDropdownID(); assignMobileDropdownID(); assignDropdownFunction(); $('.NavigationBar-mainMenu').on( 'mouseleave', '.depth-0', function() { collapseThirdLayer('empty'); }); $('.js-navbar-desktop').find('.NavigationBar-nestedList.depth-1').each(function() { $(this).children('a.Label').css({'padding-right': 0, 'max-width': 175}); }); function isQuickCartProduct(imageClass) { return imageClass === '.js-boxify-image'; } function hoverProductEffect(imageClass) { var elements; elements = isQuickCartProduct(imageClass) ? $('product-item') : $('.Product-item'); elements.each(function() { var $this; $this = isQuickCartProduct(imageClass) ? $(this).children().first() : $(this); var secondCoverImage = $this.find('.second-image'); if (secondCoverImage.length === 0) { return; } var multiImageWrapper; multiImageWrapper = isQuickCartProduct(imageClass) ? $this.find('.js-quick-boxify-image') : $this; multiImageWrapper.addClass('multi-image'); }); } function loadEffect() { /* product items without quick cart feature */ hoverProductEffect('.js-image-boxify-image'); /* product items with quick cart feature */ hoverProductEffect('.js-boxify-image'); } loadEffect(); /* observe pagination changes in multiple category widgets */ $('.product-items-container').each(function(index, productItemsContainer) { var config = { childList: true, }; var observer = new MutationObserver(function(mutations) { loadEffect(); }); observer.observe(productItemsContainer, config); }); });} }); ; function toggleActiveClass(el, isActive) { if (isActive) { if (el.className.split(‘ ‘).indexOf(‘active’) < 0) { el.className += ' active'; } } else { el.className = el.className.replace(/ active/, ''); } } function findAncestor(el, cls) { while ((el = el.parentElement) && !el.classList.contains(cls)); return el; } window.onTabsetTabClicked = function(event) { if (event) { var tab = event.target; var target = tab.getAttribute('href').replace(/^#/, ''); var tabset = findAncestor(tab, 'Tabset'); [].forEach.call( tabset.getElementsByClassName('Tab-label'), function(t) { toggleActiveClass(t, t == tab); } ); [].forEach.call( tabset.getElementsByClassName('Tab-content'), function(c) { toggleActiveClass(c, c.id == target); } ); if (window.innerWidth < 768) { var targetTab = document.getElementById(target) if (targetTab && targetTab.getAttribute('scroll-to').length) { var anchor = document.querySelector(targetTab.getAttribute('scroll-to')); } else { var anchor = tabset.firstElementChild; } var offset = parseInt(targetTab.getAttribute('scroll-offset'), 10) || 0; window.scrollTo( 0, anchor.getBoundingClientRect().top – document.body.getBoundingClientRect().top – offset ); } } }

打造南瓜肩膊 簡單解說

2019-05-20
  肩膀的三角肌對體態來講是非常重要的一個關鍵,因為他會讓你從正面看得出倒三角的感覺。男生或是女生練好肩膀的話,都會對體態加分。   三角肌群 分為( 前束、中束、後束 ) 我們今天只如果提到肩膀,大家應該只會想到三角肌,不知道分為前束、中束、後束。由鎖骨前外側、肩峰邊緣和肩胛骨脊柱下緣連接到肱骨的三角肌。成為前三角、後三角,把三角肌訓練得好的人,肩膀會有一束一束的肌肉纖維,所以我們都會把它稱為南瓜肩。 前三角肌主要的功能是屈曲、內旋和水平內收。有什麼動作可以練到前三角肌?就是肩推、平胸推、上胸推都會練到前三角,還有各種往前平舉動作都是專門訓練前三角的。一般來說大部份的人都是前三角肌肉比較發達,要把前中後的三角肌肉練好,就不會有前後不平衡的問題。 若想有效刺激中三角的肌肉,啞鈴肩推和槓鈴肩推都是很有效刺激的動作,這兩個動作都可以做大重量來刺激到快縮肌,並且穩定增加負重,有效提升身體穩定性和力量。個人很喜歡用啞鈴,因為有不同的角度和幅度來刺激前中三角肌肉,然後訓練離心收縮,來達到漸進性負重增加的效果,建議大家一定要練。還有側三角平舉也是有效針對中三角肌肉的動作,也是一個多人做錯的動作。很多人用了過重的重量進行訓練時,導致無法全幅度的運動,用身體其他肌肉借力,是許多人會藉由慣性的力量甩啞鈴,導致沒有實際訓練到三角肌,許多訓練的小細節導致動作不正確時,會讓你的訓練成果大打折扣,事倍功半。   後三角肌主要是外旋以及水平外展,在許多背部訓練動作都會練得到。啞鈴坐姿俯身側平舉和俯身飛鳥,分別為坐姿和站姿兩種練習動作。初學者還是用坐姿比較好,坐姿的動作穩定性更高,使目標肌肉更容易感應。但是效果最好的是站姿動作,這樣更多的小肌肉群更容易參與運動,更集中運用小肌肉。   注意:肩胛骨儘量不要參與,避免影響三角肌後束的訓練效果。站姿的練習形式與坐姿基本相同,就是站立起來,雙腿微曲,上身和手臂動作與坐姿動作相同就可以了。   簡單介紹一下三角肌的基本作用和訓練動作,認真遵循文章所敘述的重點,相信你的三角肌很快就會有與以往不同的感受和進步,你也可以擁有誘人的南瓜肩。   歡迎留言或到筆者的IG留言私訊   以上資訊由筆者彙整重點與各位分享,僅供參考 若有任何問題歡迎聯絡筆者相互交流,訓練執行上若有任何問題 請立即請教身邊專業教練。 TeamJoined 健身網 | https://www.teamjoined.com.tw/   運動員: 大H Ray Alex 筆者: Tony  

高效背部訓練動作 打造厚實背肌

2019-05-12
背部肌群比其他肌群有着更豐富的線條和美感,今天給大家分享一些基礎的背部訓練動作和計劃,循序漸進,先從最基本的訓練開始,一段時間之後就可以慢慢升級訓練難度,長期堅持,你的倒三角正會讓其他在健身房的人羨慕。   進行背部訓練的時候,熱身是十分重要的。熱身可以分為全身熱身和目標肌群熱身,如果時間充足,熱身可以快走或慢跑十五分鐘,讓整個身體都活動起來。之後可以用做小重量橡筋帶或多次數划船訓練來給背部肌肉預先熱身。但熱身組不要做到力竭,感受到整個背肌肌群完全激活起來。 槓鈴划船是很好的練背厚度動作,增強上身的力量。如果握力不足建議使用拉力帶,它不僅幫助減輕前臂的肌肉的幫助和集中使用背肌肌群,在你屈身時手臂,腰胯部,腿都會參與平衡協調身體。正握槓鈴,與肩同寬,俯身屈膝挺直腰背,提起槓鈴至膝蓋稍下處,抬頭讓槓鈴垂於身體下方,肘部緊貼身體緩慢提起槓鈴至下腹處收緊背闊肌稍作停頓,保持肌肉張力,完全運用到背部的肌肉。   單臂啞鈴划船能將兩側背闊肌獨立分開來訓練,對於抱怨自己背部不對稱的鍛煉者來說是個改善的好機會。這個動作能提升重量拉到更高,幅度的加大讓肌肉得到完整的收縮。   主要鍛煉背闊肌,其次鍛煉斜方肌、菱形肌、三角肌後束、豎脊肌和肱二頭肌。啞鈴與軀幹平行,採用自然姿勢握杆,採用正握,容易使啞鈴碰觸身體。當將啞鈴朝胸部拉,主要訓練背闊肌上部和斜方肌下部;當啞鈴沿着較低軌道運動接觸腹部,主要針對背闊肌下部。   屈體用習慣自然握法抓住啞鈴,另一隻手扶在長凳上支住身體,另一隻膝蓋也彎曲支在長凳上,身體幾乎與地面平行,抬頭挺胸。要留意的事項,訓練時腰背不夠平直會損害脊椎,放在平凳上的手臂要保持肘關節微屈,放在地面上的腿保持膝關節微屈,動作太快會降低訓練效果,幅度過大會增加身體扭動,增加受傷的機會。   注意事項⚠️   1.上身前傾角度不宜過大。 2.上拉啞鈴時,上臂要緊貼身體。 3.上臂拉到最高點時,有意識地收緊背部效果更佳。   4.腰背要挺直,不要屈曲。   初開始的時候不要使用大重量,技術穩定後在逐步增重。雖然啞鈴單手划船看起來簡單好易控制,其實有點困難,因為需要三點平衡(支撐手、膝及對邊腳),軀幹的穩定度也是動作的關鍵,是一個易學難精的動作。   以上就是我們想給大家介紹的動作,所以想好雕刻完美背部並不是那麼容易。但是往往要注意,當你在有些訓練背部動作時並不能很好的感受到背部發力,考慮是否使用的重量過大,還是沒有充分收縮和伸展背部或姿勢的錯誤。   歡迎留言或到筆者的IG留言私訊   以上資訊由筆者彙整重點與各位分享,僅供參考 若有任何問題歡迎聯絡筆者相互交流,訓練執行上若有任何問題 請立即請教身邊專業教練。 TeamJoined 健身網 | https://www.teamjoined.com.tw/   運動員:Peeta葛格 大H 筆者: Tony                

打造倒三角背部訓練計劃Part 1

2019-05-03
很多人在開始訓練背闊肌時都會遇到一些問題,就是幾組下來沒有太大感覺,手臂卻酸和發脹,而背部就沒有充血的感覺,用不到背闊肌的肌肉。小編會分享一下如何加強背闊肌的肌肉控制,使訓練得心應手。   很多人在剛接觸健身運動的時候,會看一些訓練的視頻,模彷別人的訓練動作,沒有真正地學懂肌肉發力的感覺。如果大家在訓練時,背部的肌肉控制不好,試着不要使用太大的重量,不需要太多組數,每一組、每一下都是用背部肌肉控制發力,用背部肌肉帶動手臂下拉,減少手臂肌肉發力。當背部的肌肉真正完全感受到了,然後再慢慢加重量,加組數,每一個訓練計劃都是循序漸進而進行的。   有一點要注意⚠️就是腰不能彎,保持背部直立!把肩胛骨微微向後夾,把身體穩定下來,坐姿拉背切忌不要後傾太大,位置拉倒胸腔即可。   背部訓練次序也需要留意,如果今天是你的背部訓練日,在你體能充沛的時候,把引體向上作為你第一個背部訓練動作!因為引體向上是打造背部肌群的主要動作,在你精神狀態最好的時候,體能最佳的情況下把這個動作先完成,讓背部肌肉有着一個完美的充血效果,接着加入硬拉,啞鈴划船,窄闊正手下拉等動作!   如上圖所示,背部肌肉的結構是比較複雜。你需要訓練的背部肌肉背闊肌、菱型肌、上下斜方肌、大圓肌、小圓肌、後三角肌,還有豎脊肌、肩胛骨附著上的小肌肉也是不可缺失重要肌肉!背部肌群比其他肌群有著更為豐富的線條和層次,成為了比賽中最能拉開差距的部位。冠狀面的「拉」,和矢狀面的「劃」,可以對背部進行兩種形式的刺激,分別增加背部的寬度和厚度。   倒三角的體型絕對是許多男人夢寐以求的目標,想要練出倒三角身型除了肩部三角肌的訓練之外,更重要的是背肌的線條和層次,想要厚和結實的背部肌肉,最重要的是懂得背部肌肉的控制和保持正確的姿勢,避免受傷,能夠持續而進行有效的訓練。   下一次將推薦幾個動作給大家,讓你在夏天來臨前預先練出漂亮的倒三角型。   歡迎留言或到筆者的IG留言私訊   以上資訊由筆者彙整重點與各位分享,僅供參考 若有任何問題歡迎聯絡筆者相互交流,訓練執行上若有任何問題 請立即請教身邊專業教練。 TeamJoined 健身網 | https://www.teamjoined.com.tw/     運動員:大H 筆者:Tony

引體向上訓練 上半身動作之王

2019-04-28
E   引體向上訓練,利用單槓打造厚實背肌,讓你的背肌更厚更闊。也是訓練背肌的一個絕佳動作,可以有效的壯大背闊肌,但這個動作看似容易,確實不少人也未能掌握這個動作,讓整個背闊肌得到刺激。   引體向上是一個上半身訓練中運用到許多肌群的多關節運動,非常適合在背部訓練天的一開始訓練。訓練到的肌群有:背闊肌 Latissimus Dorsi、大圓肌、小圓肌、棘下肌 Teres Major, Infraspinatus and Teres Minor、二頭肌、前臂、後三角、中、下斜方肌。訓練的肌肉也十分全面,所以在很多健美選手的訓練菜單包含引體向上的訓練。       抓槓方式有2種: 正手: 兩隻手掌心朝外面離身體 反手: 兩隻手掌心朝內面對身體   握槓寬度: 同肩差不多寬: 手垂直上舉的寬度 寬握: 通常是2-3隻手掌位的肩寬,訓練著重於背闊肌所以難度較高。相反,窄握是雙手距離少於肩寬,主要是訓練背中間的肌肉。   首先,要握緊支槓。確保你雙手的握力,能夠支撐身體的體重,有足夠的手握力。在上背部和肩膀得到適當的肌肉收縮,讓拉起自身身體的重量更加容易。   其次,沉肩,做一個反向沉肩。這樣可以讓你不用借靠斜方肌借力和試圖用斜方肌的力量拉起身體,掌握背闊肌及上半身主要肌肉,大圓肌,肩袖肌群工作,使訓練效果更佳。怎樣才確保自己有沉肩,在向上拉的過程中感受肩胛骨與脊柱合攏,會感受到腋下的背闊肌肌肉收縮感覺。   再者,大多數人在上拉時會把背部弓起。這樣會破壞你向上拉的力量和有機會受傷,造成背部受傷的風險。我們應該收緊腹部,保持脊柱垂直穩定,好像繃緊身體一樣,確保身體垂直,然後,把身體向上拉。   然而,繃緊你的臀部。擠壓你的臀部和大腿肌肉一起來穩定你的下半身,讓你的腿保持穩定,不會在上半身拉動身體時減弱你向上拉的力量。收緊你的臀部和腹部,能加強身體的穩定性。   我們還要留意我們的呼吸的節奏,可以嘗試拉起的時候吸氣,放下的時候吐氣的呼吸方式,這樣呼吸會更順暢。                                                        

別忽略重訓後靜態伸展的重要性。舒緩造成肌肉後的繃緊

2019-04-21
重量訓練到一個程度或完成重訓訓練時,你會發現活動度和拉筋也是十分重要的,如果在訓練後加入一些伸展動作,讓肌肉保持彈性以及增加活動度也會對你的訓練有幫助,Teamjoined介紹幾個簡單卻很有用的伸展動作,每個動作維持十五至三十秒,會讓你的身體感覺更舒服和增加身體的活動度。   深蹲合掌式(Garland Pose Pose) 雙腳向外張開,腳趾朝外,並且保持臀部的靈活度。膝蓋彎曲,臀部下蹲,讓膝蓋與腳踝呈一直線,身體離地的高度以自己覺得舒服的高度即可,手肘至於雙腿內側,雙手在胸前合十,保持背部挺直,感覺背部肌肉的伸展,維持這個動作3個呼吸的時間。   坐姿寬腿前彎式(Wide-Angle Seated Forward Bend) 這動作有助於伸展下半身肌群。首先,雙腿張開輕鬆坐在瑜伽墊上。身體向前坐,盡量張開雙腿,深吸一口氣,吐氣時慢慢身體向前靠,雙手伸直碰觸地板。以自己能力最大限度,將身體靠近地面,讓頭部靠在瑜伽墊上,維持姿勢三次呼吸的時間。   半魚王式  Half Lord of the Fishes Pose 先讓臀部傾坐向前腿側,後腿再往前收回,並將腳板放在前腿外側。此時,一腿是屈膝貼在地面,一腿是屈膝立著,要往立腿的方向扭轉。吸氣時,身側向上延伸,吐氣時,向立腿側扭轉。將手臂卡在立腿外側,並藉由骨盆與腿部的穩定,隨著每個吸氣延展脊柱,吐氣再次加深扭轉。   歡迎留言或到筆者的IG留言私訊     以上資訊由筆者彙整重點與各位分享,僅供參考 若有任何問題歡迎聯絡筆者相互交流,訓練執行上若有任何問題 請立即請教身邊專業教練。 TeamJoined 健身網 | https://www.teamjoined.com.tw/ 筆者: Tony    

臀推(Hip Thrust)是發展臀大肌以及刺激大腿後側/前側及內收肌群的優秀動作

2019-04-13
    練翹臀的祕密武器(Hip thrust) 是對臀大肌的直接刺激,翹臀的極佳訓練動作之一。是發展臀肌以及刺激大腿後側/前側及內收肌群的理想動作,有助於發展腿臀肌肉的全面性力量。穩定核心的訓練,整個臀部整體刺激,激活背部深層穩定肌羣,預防腰痛,改善椎間盤問題。   有四個原因,你應該進行 臀推(Hip Thrust): 1. 提升臀部的大小、力量及外觀。 2. 增加速度及爆發力。 3. 增加深蹲和硬拉在底部時的啟動能力和爆發力。 4. 提升身體整體的功能,加強核心肌群,加強下背和臀大肌的力量。   Hip Thrust看起來只是將屁股往上頂,實際上能直接刺激臀部肌群發展,提升爆發力、臀部力量、改善外觀,並能加強核心肌群,有助運動表現,例如:短跑、排球、籃球、㰖球運動員。男女都可以練,是一個非常針對性的動作。不過動作看似簡單,還是有些要點要注意。     將重訓椅橫放,坐在重訓椅前,調整好個人的坐位置,肩胛骨靠着椅子,過程中切勿上下移動。雙手打開放在座墊上,腳尖朝前、小腿盡量與地板成垂直,保持核心的穩定,臀部離開地面時背部應打直。接著是放槓,最快的方法是請其他人幫你把槓放在大腿上,做槓鈴臀推的時候槓鈴要放對位置,不要放錯,(哈哈,你懂的)。如果槓鈴放上去太痛不舒服,建議加一塊軟墊在大腿上端,減少對大腿的磨擦。可以先坐在地上,把槓鈴滾到大腿上端的位置,肩胛貼實重訓椅,固定肩胛的位置。     準備好器材,雙手握在槓鈴上,收緊軀幹、核心肌群用力,以髖關節為主動,屁股用力向上夾緊,背部維持平坦,身體成為一條線後,停頓1-2秒,才慢慢放下,肌肉感受度為主,是否能運用臀部的肌群。若果臀部沒有經過訓練,要抓到動作要訣並不簡單。建議初學者先從徒手的「橋式」練起,感受臀部肌肉如何出力,軀幹如何在動作中維持緊繃與平衡,再慢慢使用槓鈴練習,逐漸增加重量。如果在家中沒有任可器材,,而做「橋式」這個動作,可以使用翹臀圈帶,增加肌肉感受度和訓練強度。     Hip Thrust可以安排在下肢訓練課表時候做,提醒大家不能只加強臀部、讓臀部變得結實好看就忽略腿部肌群。因為不只Hip Thrust能練到屁股,常見的弓箭步、硬舉、深蹲等下肢訓練所帶來的訓練效果同樣不能忽視。     辣妹的超翹屁股也是靠這招, 運動員的臀部力也是靠這招, 床上功夫更是靠這招,   如果有興趣想練讓臀部更翹和提升運動表現,這一招絕不能錯過。   日後會定期在這跟大家分享關於訓練或飲食的文章,如果你有什麼Topic想要了解     歡迎留言或到筆者的IG留言私訊     以上資訊由筆者彙整重點與各位分享,僅供參考 若有任何問題歡迎聯絡筆者相互交流,訓練執行上若有任何問題 請立即請教身邊專業教練。 TeamJoined 健身網 | https://www.teamjoined.com.tw/ 運動員:TingTing   黃士倫 筆者: Tony        

如何喚醒、激活臀部? 打造出蜜桃翹臀🍑

2019-03-22
我知道很多人在練習深蹲時,根本無法把臀部的肌肉喚醒。覺得深蹲只會用到大腿的肌肉,覺得沒有翹團的效果,覺得怎麼蹲都不起勁。那是因為你沒有喚醒你的臀部肌肉,你的臀部肌肉還在睡覺。   該如何喚醒你的臀部肌肉呢?   在深蹲前,可以先做一些基本訓練動作暖身吧!讓你喚醒你的臀部肌群,這樣可以在訓練的時候,會感應到臀部的肌肉發力,打造又翹又圓的臀部。以下,我會介紹幾個基本的臀部訓練動作,使你的訓練達到良好的效果。   第一個動作,直腿外展行走。這個動作會帶上翹臀訓練帶(Hip Circle). 阻力帶會放上膝蓋上方,保持正常的走路姿態,要注意⚠️的是雙腿將阻力帶撐開,保持阻力帶的張力,激活你的臀部肌群,在進行深蹲訓練前,做2組,向前20步,向後20步,感覺到整個臀部都給你喚醒了,代表你做對了。   第二個動作,屈腿側向行走。這個動作都是會帶上翹臀訓練帶 (Hip circle). 同樣地,都是把阻力帶放在膝蓋上方,有阻力帶的原因,阻力帶的阻力會把你膝頭向內,保持正確的姿勢✅ 你要打開髖關節外展肌群去抵抗這個阻力,膝蓋要向外。 注意⚠️膝蓋不可以朝內,這樣會增加受傷的機會,訓練時,請保持膝蓋微彎,保持腰部正立。建議組數:2組+20下 向左20步,向右20步。如果健身房空間不大,建議左右交替進行都可以。   第三個動作,弓步行走。可以自由選擇比較輕的啞鈴或徒手都可以。雙腿先分開站至膊頭闊,左腳向前踏一步,上身企直,注意⚠️雙腿屈膝時要至直角,靜止1-2秒,然後換腳。步幅也要大,而且保持呼吸,不要閉氣。建議做法,來回10~15次為一組,做2組。如果場地夠大,可以改為弓箭步走路,10~15步為一組,做3組,也有不同的訓練效果。   在進行訓練時候,熱身是不可缺少的部分,可以全面快速充分地活動身體,將身體核心溫度提高,加速血液流動速度。這幾個動作能快速喚醒你的臀部肌肉,讓你的訓練達致理想效果。   把JOINED的訓練翹圈帶加入你的訓練菜單當中,能大大提升臀部肌群和下半身肌肉的感受度。無論在家中徒手訓練或是配合健身房的訓練菜單,都可以使用翹圈圈帶,喚醒及加強臀肌,絕對適合初合者/進階者。而重量方面分為輕量/中量/重量,具備防滑性,使用柔軟的材質,在訓練過程中,不會輕易滑落,讓你的鍛練更上一層。   如果你們喜歡Teamjoined的文章,歡迎大家訂閱,如有任何問題可以在下方留言或電郵,陪伴大家展開健身旅程吧 #Teamjoined     下週會跟大家分享-翹臀皇者動作——臀推   筆者:Tony   

如何訓練出撐爆袖口的手臂 | 肱二頭訓練篇

2019-01-10
如何訓練出撐爆袖口的手臂 | 肱二頭訓練篇   練出飽滿、壯碩的手臂是許多健身人的目標之一 撐爆袖口的手臂關鍵為碩大的三頭肌和飽滿、渾圓的二頭肌 今天這篇文章將會從不同的構面切入,會讓你了解如何練將二頭肌練大練滿 對於初學者來說有哪些重點可以注意,來全面提升二頭肌的維度。 對於中高階者訓練者有哪些細節可以強化,來更加提升二頭肌的開發度。 那我們現在就開始這趟粗壯手臂之旅吧 👊   段落索引 ㄧ、肱二頭肌的解剖 二、肱二頭肌的肌肉纖維比例 三、動作選擇邏輯 四、訓練安排 五、動作安排 六、動作執行上的小技巧 七、訓練量建議 八、課表參考 九、重點整理、總結   一、肱二頭肌的解剖 肱二頭肌 (Biceps Brachii) 由兩個頭,外側的長頭、內側的短頭所組成 ▼短頭起於肩胛骨喙突 ▼長頭起於盂上結節,止於前臂橈骨,連接肩胛骨和前臂的橈骨。   (圖一、二頭解剖圖)   因肌肉附著點的不同,長頭和短頭的功能也有一些差異 但最主要功能為肘關節屈曲(Elbow Flexion) (圖二、 肘關節屈曲) ▼在肩關節部分短頭會參與肩內收(圖三) ▼長頭會參與肩外展的動作(圖四) (這也是為什麼有些人在練胸時使用,Pec Deck或Cable flies二頭會感到些微酸) ▼肩屈曲則是長短頭皆會參與(圖五) (圖三、肩內收短頭參與) (圖四、肩外展長頭參與) (圖四、肩內收短頭參與) (圖五、肩屈曲長短頭皆會參與)   二、肱二頭肌的肌肉纖維比例 (圖六、各肌群肌肉纖維比例) (圖片來源:https://www.strengthandconditioningresearch.com/hypertrophy/muscle-fiber-type/)   肱二頭肌的快縮肌(Type II)占了約有快50%的比例 研究顯示較大的負重能有較高的二頭肌徵招(Hughes et al. 2007) 偶爾在二頭肌的課表中安排(4~8rm)**的訓練會有助於增加肱二頭肌的肌肉量和維度 **(有些人會做到4~6下,筆者也有長時間的在課表中安排,4~6下的訓練,但筆者的個人經驗,個人在做6rm以下的Load已經無法專注在二頭收縮,失去良好的控制和感受,由於筆者主要目標為肌肥大,增加肌肉維度,因此二頭的高負重訓練個人選擇能有良好肌肉收縮控制的刺激強度,大約會抓在6~8rm左右,並在機械張力上做突破有助於增加二頭肌整體的維度與肉量,其餘佐以8下或甚至高至20下的訓練來完成)   三、動作選擇邏輯 先提一個大前提,各種訓練二頭肌的動作在良好的控制下,長頭跟短頭皆會被徵召 有些動作則能對某部位有較優的肌肉徵招,動作可依不同的特性、想特別強化的部位去做安排。   長頭:起源於肩胛骨,想製造更多的張力在長頭上,可以預先讓長頭預先處於伸展位置,能夠增加對於長頭的徵招與張力 依據長度–張力關係,將肌肉至於靜止長度的1.2至1.3倍時,可以產生最大的肌肉張力。                         (圖七、肩伸展讓長頭預先處於伸展位置,增加置於長頭上的張力) 短頭:想製造更多的張力在短頭的話,則與長頭相反,預先將長頭至於較無效率的發力位置,也就是手臂置於身體前側(肩曲屈位置)預先縮短長頭降低其參與,將更多的張力置於短頭。 (圖八、肩屈曲讓長頭預先處於縮短位置、增加置於短頭上的張力)   四、訓練安排 若獨立練手臂:可以選擇 一個能使用較高負重的動作來追求機械張力上的提升 一個手臂置於身體前側的動作 一個置於身後的動作       **項目一可使用較高的負重(6~8rm),並透過漸進式負荷追求機械張力上提升**       **項目二、三可以一個選擇(8~12rm)另一個選擇 (12~15rm)            每次訓練輪流在這幾個區間的刺激強度上做變換,來全方位的給予二頭肌不同的刺激**   若與背一同訓練: 由於拉訓練二頭已經大量的參與,在二頭的訓練,可以安排一到兩個動作來增加二頭的訓練頻率和訓練量​​      行有餘力可以安排一個強調長頭的動作一個、一個強調短頭動作      或挑選一個較中立的啞鈴或槓鈴彎舉搭配一個想特別加強細節的動作     **先前有提到研究顯示較大的負重能有較高的二頭肌徵招(Hughes et al. 2007),二頭肌在背部訓練的大重量下拉與划船      在某程度上的已高度參與,因此若安排在背部訓練後的一到兩個動作,可以選擇(8~12rm)、 (12~15rm)      透過適中的刺激強度、較高的反覆次數, 來給予二頭肌多方位的刺激**   訓練量的進階​ 訓練量的提升是肌肥大成果的最重要關鍵之一,而最根本、直接的方法,也就是透過不斷的漸進式超負荷(Progressive Overload) 漸進式超負荷可以透過幾種形式來達成: 負重增加(原本50公斤做6下,變成50公斤做7下) 次數增加(50公斤做6下,進步到能做7下) 組數增加(一個部位一星期從練10組到一星期練11組) 訓練頻率提升(一個部位一星期從練一次變成兩次) 姿勢優化(動作行程增加:從只能做短行程變成能做全行程,肌肉控制度增加) 肌肉受張力時間增加(原本50公斤只能做30秒,進步到能做40秒) 以肱二頭肌來說,相對其他肌群為較小的肌群,較難像其他多關節動作(深蹲、臥推、硬舉)不斷地上加重量 依筆者自身經驗,肱二頭肌較適當的進階方法為,先提升「次數」再提升「重量」實作上較適當,且能減少受傷風險   以前述較高負重的動作6~8rm的槓鈴彎舉為例:                                                                                                                                       原本30公斤的槓鈴彎舉原本你只能做3組6下,首先嘗試用良好的姿勢,做到一組7下、接者兩組7下,當你能完成三組7下             接者挑戰三組8下,當你能輕鬆完成三組八下,你可以開始上加重量或增加組數,繼續的一點一滴慢慢進步。             當然訓練量的進階不只負重跟次數的增加,亦可以依自身階段,透過上述提到各種不同的方式來做進階。   (圖九、可較高負重的動作來追求機械張力上的提升,啞鈴或槓鈴彎舉)     (圖十、一個強調短頭的動作)     (圖十、一個強調長頭的動作)   五、動作安排 在動作上高負重訓練可以選擇槓鈴、啞鈴彎舉來做6~8rm的訓練,若手腕有不適者,可以使用W槓或啞鈴來做,能減少手腕負擔 根據EMG肌電圖的研究,以下幾個動作皆能有效徵招二頭肌,斜板彎舉、Cable彎舉、槓鈴彎舉、啞鈴斜板彎舉、集中彎舉 其中二頭肌徵招最優異的動作為: Concentration Curl(集中彎舉)   (圖十一、各種二頭肌動作相較於槓鈴彎舉的肌電圖) Reference: Boeckh-Behrens & Buskies. 2000   六、動作執行上的小技巧 肘曲+旋後(手掌向上翻)有助於優化對於短頭的徵招 肩關節伸展位置(手於軀幹後)讓長頭預先處於伸展位置來做彎舉有助於優化對於長頭的徵招 (圖十二、彎舉上舉時,於頂峰收縮時手掌向上,旋後(如上圖左側)有助於增加對短頭的徵招) (Reference: https://www.ncbi.nlm.nih.gov/pubmed/18356480) 七、訓練量建議 根據Dr. Mike Israetel透過Renaissance Periodization所發表的「肱二頭肌肌肥大建議」指出大多數的訓練者的肱二頭肌訓練 MAV(最大適應訓練量)約在14~20組左右 MRV(最大可回復訓練量)約在一週20~26組 建議以疲勞恢復程度,以力量來衡量是否給予更多的訓練量 訓練頻率一週可分為2~6次來訓練 Reference: (https://renaissanceperiodization.com/bicep-training-tips-hypertrophy/)   八、課表參考 單獨練手臂: 啞鈴、槓鈴彎舉 4組 -6~8下 上斜板啞鈴彎舉 4組 8~12下 傳教士彎舉或集中彎舉 4組 12~15下   與背一同訓練: 1.槌式彎舉:4組 8~12下 2.上斜板彎舉或Cable彎舉(雙手起始位置於身體後):4組12~15下 或是 1.啞鈴、槓鈴彎舉4組8~12下 2.依特別想加強的部位做安排 若自認缺乏長頭開發度,可多做雙臂於身體後側的動作,如:60度上斜版啞鈴彎舉,Drag Curl,Cable curl(雙手於軀幹後) 若自認缺乏短頭開發度,可以多做傳教士彎舉, 雙手於身體兩側如Front double bicep姿勢的Cable Curl,起始位置手肘保持微彎不打直,並特別強調頂峰收縮段 。     九、重點整理 二頭肌有50%~60%是快縮肌,適合高負重低反覆次數並佐以中負重高反覆次數來訓練 課表安排上若單練手臂,可選一個高負重的動作(6~8rm),手在身體前側與手在身體後側的動作(8-15rm)來全方位訓練二頭肌 與背一同訓練, 由於二頭肌的快縮肌居多,在各種大重量拉動作中會大量參與,因此若與背一同訓練,可安排一到兩個動作(8-20rm),行有餘力就強調長頭一個、強調短頭一個,若訓練時間有限,則可以挑選比較中立的啞鈴或槓鈴彎舉。 根據EMG肌電圖,彎舉手肘屈曲初期長頭活性較高,隨著肘曲增加,長頭徵招下降,短頭逐漸上升,特別是接近頂峰收縮位置 雙臂於身體前側(肩曲屈)並專注在頂峰收縮和雙臂於身體兩側(肩外展)於起始位置保持手肘微彎的動作有助於短頭肌肉活化    雙臂於至身體後側(肩伸展)的動作有助於增加長頭的肌肉活化。 對於一般的健身愛好者,一般的槓鈴啞鈴彎舉、槌式彎舉就已經能讓你練出不錯維度的二頭肌了                                                        若有比賽需求強調更細的長短頭開發度,可以再去做弱點開發。 若自認為缺乏長頭開發度,可以多做雙臂於身體後側的動作,如:60度上斜版啞鈴彎舉,Drag Curl,Cable curl(雙手於軀幹後) 若自認為缺乏短頭開發度,可以多做傳教士彎舉, 雙手於身體兩側如Front double bicep姿勢的Cable Curl,起始位置手肘保持微彎不打直,並特別強調頂峰收縮段。     總結:     肱二頭肌的生理解剖和訓練學理極為廣泛,不是一篇文章就可以道盡的,以上內容為筆者主觀較重視的幾個課題延伸     不過目前的內容和資訊應可給你一個良好的起始點來建構適合自己的課表,安排訓練     粗壯手臂的關鍵除了肱二頭肌之外,還有老大哥肱三頭肌,會在之後的文章跟大家分享     日後會定期在這跟大家分享關於訓練或飲食的文章,如果你有什麼Topic想要了解     歡迎留言或到筆者的IG留言私訊     希望這篇文章能讓各位對二頭的訓練安排更有概念     Let's get better together!   以上資訊由筆者彙整重點與各位分享,僅供參考 若有任何問題歡迎聯絡筆者相互交流,訓練執行上若有任何問題 請立即請教身邊專業教練。 TeamJoined 健身網 | https://www.teamjoined.com.tw/ 運動員: Ray 筆者: Ray