槓鈴臥推 vs 啞鈴飛鳥: 哪個動作更能刺激胸肌?
研究背景💡
最新研究運用肌電圖(EMG)檢測胸大肌、肱二頭肌、肱三頭肌和前三角肌在進行槓鈴臥推和啞鈴飛鳥時的激活度。該研究使用肌電圖檢查(EMG)來檢測肌肉在進行臥推和飛鳥時的激活度。
此研究專注於各動作6RM的第5下,並加以分析動作行程中各階段對肌肉激活度的影響。
要點✅
在圖2的示範動作中,二頭肌處於等長收縮的狀態。進行飛鳥時,二頭肌激活度相當高。
提醒‼️
但大家不要認為飛鳥是一個有效訓練二頭的方法,我們有更好的方法。視乎個人對飛鳥姿勢的習慣,飛鳥時屈曲雙臂的程度會直接影響二頭肌的激活度。
要點✅
在圖3,進行臥推時,胸大肌、前三角肌和三頭肌的激活程度都更優勝。
所以飛鳥是沒有價值的嗎❓
進行臥推時,下降時和舉起時都有著較高的激活度。胸大肌在近底部、中間和近頂峰位置時都有良好的激活度,有效的行程(ROM)也相對更大。
其實兩者最大的分別在於近頂峰1/3的位置。無論是舉起重量或下降時,在飛鳥近頂峰的位置,胸大肌所承受的張力大大減低,胸大肌激活度也會隨之降低。
🔥🔥🔥
研究顯示更大的有效行程能刺激更多的肌肉生長。
可是‼️
很多人在進行槓鈴臥推時都不能在底部達到最大的胸肌拉扯(stretch),影響肌肥大(stretch-mediated hypertrophy)的效果。所以為了達到更多的拉扯,啞鈴臥推(dumbbell bench press)是非常常見的。在近底部位置,兩者對激活度的影響是相當接近的。
而滑輪飛鳥能解決在頂部位置胸肌失去張力(tension)的問題,同時也能減低啞鈴飛鳥帶來的受傷風險(injury risk)。
大家還記得選擇動作需要考慮險益比(risk to benefit ratio)嗎?😏
三頭肌的角色⁉️
要點✅
三頭肌激活度在整個臥推行程都是比較穩定的,並沒有在頂峰位置得到更多的激活度。普遍認為,三頭肌在臥推近頂峰位置會有最高的激活度,但這並不正確。
這代表Block Press並不會是一個專於訓練三頭肌的好方法。如果想專於增強臥推近頂峰位置的力量,臥推時使用鐵鏈或橡筋會更佳。
如果你覺得帖子對你有用的話,請追蹤我們IG:@mr_muscular2017
#增肌減脂 #增肌 #健身 #健美 #飲食控制 #肌肉 #健康 #健體 #深蹲 #腹肌 #重訓 #重量訓練 #肱二頭肌 #二頭肌 #運動 #增肌 #減脂 #健身迷因
Credit: @menno.henselmans
Reference
1. Tom Erik Solstad, Vidar Andersen, Matthew Shaw, Erlend Mogstad Hoel, Andreas Vonheim, Atle Hole Saeterbakken. (2020) A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. Journal of Sports Science and Medicine (19), 645 – 651.
額外閱讀🔥
https://mennohenselmans.com/bench-press-vs-flys/
同時也有5部Youtube影片,追蹤數超過4萬的網紅Sophia Fredskild,也在其Youtube影片中提到,Sophia Fredskild - Cinta Selamanya Composer: Sophia Fredskild, Shazee Ishak Lyricist: Sophia Fredskild, SB Othman Mixing and Mastering: Shazee Ishak ...
andersen press 在 Sophia Fredskild Youtube 的精選貼文
Sophia Fredskild - Cinta Selamanya
Composer: Sophia Fredskild, Shazee Ishak
Lyricist: Sophia Fredskild, SB Othman
Mixing and Mastering: Shazee Ishak
Music Video
Director: SG One
Crew: Shah, Irfan
Executive Producer: Stefan Andersen
Stream/Download 'Cinta Selamanya':
Apple Music : https://music.apple.com/my/album/cinta-selamanya-single/1472691428
Spotify : https://open.spotify.com/album/7txLA5ixtorvHQe2tLTLVB
Joox : https://www.joox.com/my/single/U1u56pbfVqgfSso7lYMbKg==
Deezer : https://www.deezer.com/album/103998582?utm_source=deezer&utm_content=album-103998582&utm_term=2362338024_1564110452&utm_medium=web
KKBOX : https://kkbox.fm/NNVhCo?utm_source=share&utm_medium=song&utm_campaign=Sophia+Fredskild+-+Cinta+Selamanya
'Cinta Selamanya' Ringback Tones :
Maxis : Dial *131*635160# and press ‘CALL/ SEND’
Digi : Dial *233*1359240# and press ‘CALL/ SEND’
Celcom : Dial *323*319858# and press ‘CALL/ SEND’
U-Mobile: Type CRM9156795 and send to 28383
Follow me online:
http://www.sophiafredskild.com
https://www.instagram.com/sophiafredskild/
https://www.facebook.com/sophiafredskild/
https://twitter.com/sophiafredskild/
https://soundcloud.com/sophiafredskild
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https://open.spotify.com/artist/15edqA39JeSpGB7skxqcNz?si=tWl9_BVnQBa5NxT6X5RL3w/
Music video by Sophia Fredskild performing Cinta Selamanya. ℗ & © 2019 Mobition.
#SophiaFredskild #CintaSelamanya #Pop
Lyrics:
[Verse 1]
Bila ku lihat dirimu disana
Ingin hati ku mengenali kamu
Ku rasa malu (Ku rasa malu)
Bila bertemu (Bila bertemu)
[Verse 2]
Bila kau senyum aku terkaku
Iras wajah mu menawan di kalbu
Apa fikir mu (Apa fikir mu)
Tentang diriku (Tentang diriku)
[Pre-Chorus]
Tiap kali ku lihat mu
Ku rasa kaulah yang satu
Kini ku jatuh cinta kamu
[Chorus]
Ku rasa sungguh bahagia
Kita berdua
Kau dan aku
Cinta bersama
Ku rasa amat gembira
Kita berdua
Just me and you
You and me
Cinta selamanya, cinta yang bahagia, cinta selamanya – aha – aha
Cinta selamanya, cinta yang bahagia, cinta selamanya – aha – aha
Cinta selamanya
[Verse 3]
Masa bertemu di saat itu
Baru ku tahu apa yang ku mahu
Engkau lah satu (Engkau lah satu)
Tiada yang lain (Tiada yang lain)
[Verse 4]
Aku berharap kita kan bersama
Selalu ada di sisi mu jua
Janji pada ku (Janji pada ku)
Untuk selamanya
[Pre-Chorus]
Tiap kali ku lihat mu
Ku rasa kaulah (Kau yang satu)
Kini ku jatuh cinta kamu
[Chorus]
Ku rasa sungguh bahagia
Kita berdua
Kau dan aku
Cinta bersama
Ku rasa amat gembira (Ku rasa)
Kita berdua (Gembira)
Just me and you
You and me
Cinta selamanya, cinta yang bahagia, cinta selamanya – aha – aha
Cinta selamanya, cinta yang bahagia, cinta selamanya – aha – aha
[Bridge]
Kini ku tak merisau lagi
Kerna kau telah ku temui
Kaulah permata idaman hati
Kaulah yang satunya ku nanti
Kini ku tak merisau lagi (Kini ku tak merisau lagi)
Kerna kau telah ku temui (Kau telah ku temui)
Kaulah permata idaman hati (Idaman hati)
Kaulah yang satunya ku nanti
Just me and you
You and me
[Chorus]
Ku rasa sungguh bahagia
Kita berdua
Kau dan aku
Cinta bersama (Oh, yeah, yeah)
Ku rasa amat gembira (Ku rasa amat)
Kita berdua (Gembira kita)
Just me and you (Berdua)
You and me (Just me and you)
Cinta selamanya, cinta yang bahagia, cinta selamanya – aha – aha (Oh cinta selamanya)
Cinta selamanya, cinta yang bahagia, cinta selamanya – aha – aha (Oh cinta selamanya)
Cinta selamanya
![post-title](https://i.ytimg.com/vi/TEy58Lq18s0/hqdefault.jpg)
andersen press 在 Sophia Fredskild Youtube 的最讚貼文
Sophia Fredskild - Forever Mine
Composer: Sophia Fredskild, Shazee Ishak
Lyricist: Sophia Fredskild
Mixing and Mastering: Shazee Ishak
Music Video
Director: SG One
Crew: Shah, Irfan
Executive Producer: Stefan Andersen
Stream/Download 'Forever Mine':
Apple Music : https://itunes.apple.com/my/album/forever-mine-single/1456567579
Spotify : https://open.spotify.com/track/7vO09EIOO39a0MPHaLs56P?si=wKPLk2cxToKA9bKcoxqnqA
Joox : https://joox.page.link/9WJhW
Deezer : https://www.deezer.com/track/651819942?utm_source=deezer&utm_content=track-651819942&utm_term=2362338024_1553790606&utm_medium=web
KKBOX : https://kkbox.fm/BNTGtx?utm_source=share&utm_medium=song&utm_campaign=Sophia+Fredskild+-+Forever+Mine
'Forever Mine' Ringback Tones :
Maxis : Dial *131*622827# and press ‘CALL/ SEND’
Digi : Dial *233*1354372# and press ‘CALL/ SEND’
Celcom : Dial *323*316081# and press ‘CALL/ SEND’
U-Mobile: Type CRM8860349 and send to 28383
Follow me online:
http://www.sophiafredskild.com
https://www.instagram.com/sophiafredskild/
https://www.facebook.com/sophiafredskild/
https://twitter.com/sophiafredskild/
https://soundcloud.com/sophiafredskild
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https://open.spotify.com/artist/15edqA39JeSpGB7skxqcNz?si=tWl9_BVnQBa5NxT6X5RL3w/
Music video by Sophia Fredskild performing Forever Mine. ℗ & © 2019 Mobition.
#SophiaFredskild #ForeverMine #Pop
Lyrics:
[Verse 1]
When I saw you across the room
I knew then I had to get to know you
And now we’re standing here (Now we’re standing here)
Face to face (Face to face)
[Verse 2]
And when you smile I don’t know what to say
Cause your face it takes my breath away
Do you feel the same (Do you feel the same)
About me too (About me too)
[Pre-Chorus]
Cause every time I look at you
I know I wanna see this through
And now I’m falling in love with you
[Chorus]
Let’s make this last forever
Two is better
Just me and you
You and me
Let’s make this last forever
Two is better
Just me and you
You and me
Will you be forever mine, until the end of the time, be forever ma – aha – aha ine
Will you be forever mine, until the end of the time, be forever ma – aha – aha ine
Be forever mine
[Verse 3]
And ever since we met that day
You change my life I just wanna say
That you’re all I want
There’s nobody else
[Verse 4]
And I hope that we stay this way
And I get to see you everyday
Will you promise me (Will you promise me)
Forever with you (Forever with you)
[Pre-Chorus]
Cause every time I look at you (I look at you and I)
I know I wanna see this through (I wanna see this through)
I’m falling in love again with you
[Chorus]
Let’s make this last forever
Two is better
Just me and you
You and me
Let’s make this last forever
Two is better
Just me and you
You and me
Will you be forever mine, until the end of the time, be forever ma – aha – aha ine
Will you be forever mine, until the end of the time, be forever ma – aha – aha ine
[Bridge]
I don’t worry about a thing anymore
Cause you’re all I’ve been looking for
I don’t wonder what this life is for
Cause you’re all I want and more
I don’t worry about a thing anymore (Thing anymore)
Cause you’re all I’ve been looking for (All I’ve been looking for)
I don’t wonder what this life is for (What it’s for)
Cause you’re all I want and more
Just me and you
You and me
[Chorus]
Let’s make this last forever
Two is better
Just me and you
You and me (Oh, yeah, yeah, yeah)
Let’s make this last forever
Two is better
Just me and you
You and me
Will you be forever mine, until the end of the time, be forever ma – aha – aha ine (Will you be forever mine)
Will you be forever mine, until the end of the time, be forever ma – aha – aha ine (Will you be forever mine)
Be forever mine
![post-title](https://i.ytimg.com/vi/idwR5eWViUI/hqdefault.jpg)
andersen press 在 Sophia Fredskild Youtube 的最佳貼文
Sophia Fredskild - Waiting For Love
Composer: Sophia Fredskild, Shazee Ishak
Lyricist: Sophia Fredskild
Mixing and Mastering: Shazee Ishak, Audi Mok
Music Video
Director: SG One
Crew: Shah, Zul, Faiz
Executive Producer: Stefan Andersen
Stream/Download 'Waiting For Love':
Apple Music : https://itunes.apple.com/my/album/waiting-for-love/1440017419?i=1440017420
Spotify : https://open.spotify.com/album/606KCuzQ6ygLrDul55FNqU
Joox : http://www.joox.com/common_redirect.html?page=playsong&songid=6qdhuaALMT0av4XOxs2E0A==&appshare=iphone&backend_country=my&lang=en&songMid=004N5u6I3xNFqG
Deezer : https://www.deezer.com/album/76390652?utm_source=deezer&utm_content=album-76390652&utm_term=2362338024_1542904028&utm_medium=web
KKBOX : https://www.kkbox.com/my/en/song/GRo004kCM5n7l7UD7l7UD0XL-index.html?utm_source=share&utm_medium=song&utm_campaign=Sophia+Fredskild+-+Waiting+For+Love
'Waiting For Love' Ringback Tones :
Maxis : Dial *131*613956# and press ‘CALL/ SEND’
Digi : Dial *233*1349524# and press ‘CALL/ SEND’
Celcom : Dial *323*312687# and press ‘CALL/ SEND’
U-Mobile: Type CRM8241371 and send to 28383
Follow me online:
http://www.sophiafredskild.com
https://www.instagram.com/sophiafredskild/
https://www.facebook.com/sophiafredskild/
https://twitter.com/sophiafredskild/
https://soundcloud.com/sophiafredskild
https://sophiafredskild.tumblr.com
https://open.spotify.com/artist/15edqA39JeSpGB7skxqcNz?si=tWl9_BVnQBa5NxT6X5RL3w/
Music video by Sophia Fredskild performing Waiting For Love. ℗ & © 2018 Mobition.
#SophiaFredskild #WaitingForLove #Pop
Lyrics:
[Verse 1]
I waited all my life to meet you one day
I know that love is real, and it’s guiding the way
See you in my dreams, only you and me
Perfectly made just to be
[Pre-Chorus]
All this time that I’ve been on my own
But in my mind, I know I’m not alone
At times I feel you watching over me
You fill my heart with love only I can see
[Chorus]
So I’ll sit here waiting for love
Waiting for love
To enter my life
So I’ll sit here waiting for love
Waiting for you
Still waiting for you
Believing love will be mine
(Love will be, love will be, I'm waiting for love)
(Love will be, love will be, I'm waiting, I'm waiting for love)
[Verse 2]
And when I’m hurting and I can’t take the pain
I know it’s just a test of love that won’t go to vain
See you in my dreams, only you and me
I’m certain that one day we will meet
[Pre-Chorus]
And though it feels like we’re always far apart
I see you in the sky and feel you in my heart
I hope you’ll be with me and never let me go
Together in the end, our love will always grow
[Chorus]
So I’ll sit here waiting for love (waiting for love)
Waiting for love
To enter my life (still waiting for you)
So I’ll sit here waiting for love (waiting for love)
Waiting for you (waiting for you)
Still waiting for you
Believing love will be mine
(Love will be, love will be, I'm waiting for love)
(Love will be, love will be, I'm waiting, I'm waiting for love)
[Bridge]
Cause every single day I wait for you
Is another day I hope to spend with you
And every single heartbreak that I felt
Will disappear cause you’ll make it melt
And every time I think about you
I feel your love, I feel your love
Your love is true, forever, I see
The one just for me, the one just for me
[Chorus]
So I’ll sit here
Waiting for love
Waiting for love
So I’ll sit here waiting for love
Waiting for you
Still waiting for you
Believing love will be mine
(Love will be, love will be, I'm waiting for love)
(Love will be, love will be, I'm waiting, I'm waiting for love)
So I’ll sit here waiting for love
![post-title](https://i.ytimg.com/vi/XaSjmbirKSM/hqdefault.jpg)