【完美體態打造計畫】線上課程小知識 #搶先看
·
/ 新手菜單安排 /
*滿足『機械張力』,『代謝刺激』,『肌肉損傷』三大要素。
*新手階段,一個部位可以安排三到五個動作,每個動作至少安排三到五組
*試著在每個動作的最後一組達到『力竭』
·
以下菜單只是舉例,實際上需要以每個人的感受度以及關節活動度調整。建議可以找一個訓練夥伴,或是教練替你進行更詳細的安排
·
/ 肩部菜單 /
- 肩推(Shoulder Press):3組 x 6-10次
- 啞鈴平舉(Dumbbell Lateral Raise):3組 x 8-12次
- 直立式划船(Upright Row):3組 x 8-12次
- 阿諾肩推(Arnold Press):3組 x 6-10次
- 槓鈴聳肩(Barbell Shrug):3組 x 6-10次
·
以肩膀的訓練為例,你可以先利用「肩推」來做為你的主要項目,肩推屬於多關節運動,可以有效的累積訓練量,並且滿足『機械張力』。
接下來可以使用『平舉(Lateral Raise)』來獨立刺激你的前、中、後三角,重量不需要太重,穩定且確實的操作,滿足『代謝刺激』。接著加入『阿諾肩推』這種大範圍的動作來達到『肌肉損傷』。
·
不管哪個部位的訓練菜單,你都可以使用這個法則下去檢視,更詳細的菜單安排大家都要依自己的狀況進行調整喔!關於訓練上的眉眉角角,都會在線上課程中跟大家分享!
·
飲食+健身,完美體態不是夢
課程 66 折搶先預購 https://ps.yottau.net/LHNSA
同時也有6部Youtube影片,追蹤數超過44萬的網紅SHINPHAMM,也在其Youtube影片中提到,Cách đây 1 thời gian chúng ta đã có 1 video để tập cho lưng rộng hơn, Vtape hơn, nếu mọi người chưa xem thì xem đi nhá: https://youtu.be/wjXQ_ntYOjc C...
「barbell upright row」的推薦目錄:
- 關於barbell upright row 在 跟著兆佑動吃瘦 Facebook 的最佳解答
- 關於barbell upright row 在 Aa_Perawatch Facebook 的精選貼文
- 關於barbell upright row 在 Aa_Perawatch Facebook 的最佳解答
- 關於barbell upright row 在 SHINPHAMM Youtube 的最讚貼文
- 關於barbell upright row 在 Joanna Soh Official Youtube 的最佳貼文
- 關於barbell upright row 在 Mark Sir 教室 Youtube 的精選貼文
- 關於barbell upright row 在 How To: Barbell Upright Row - YouTube 的評價
- 關於barbell upright row 在 Barbell Upright Row - YouTube 的評價
- 關於barbell upright row 在 How To Barbell Upright Row | By Dr. Jim Stoppani | - Facebook 的評價
barbell upright row 在 Aa_Perawatch Facebook 的精選貼文
อยากได้ไหล่สวยวันนี้กูจัดท่านี้ให้ เล่นตามนะ Standing Barbell wide grip upright row หรือ High pull
วิธี จับ Bra มือจับประมาณหัวไหล่
เล่น 6เซ๊ต เช็ตละ15 ครั้ง
อยากหุ่นดีหลังเล่นก่อนเล่นอย่าลืมกิน ไก่ปั้น โปรตีนจาก ธรรมชาติ
#อ่อนนักก็แพ้ไปคนที่ไหวถึงจะมี6แพค
barbell upright row 在 Aa_Perawatch Facebook 的最佳解答
barbell upright row 在 SHINPHAMM Youtube 的最讚貼文
Cách đây 1 thời gian chúng ta đã có 1 video để tập cho lưng rộng hơn, Vtape hơn, nếu mọi người chưa xem thì xem đi nhá: https://youtu.be/wjXQ_ntYOjc
Còn lần này mình sẽ tập chung vào các nhóm cơ tạo nên độ dày của lưng đó là các nhóm có Trap và Rhomboids. Bài tập lần này sẽ kích hoạt những nhóm cơ này từ đấy giúp lưng dày hơn. Nếu đây là vấn đề mà quan tâm, thì đừng bỏ lỡ video lần này. Enjoy ae!
Timestamp:
00:00 Intro
00:47 Các nhóm cơ tạo nên độ dày của lưng
02:00 Các bài tập
02:20 Cách thực hiện và các tip luyện tập
06:12 Outro
Routine tập lưng 3D dày hơn:
1. Barbell Row (x10)
2. DB Row (x10)
3. Elevated Body Weight Row (Australian Pull Up) (x15)
4. Inverted Row (x10)
5. Behind The Back Upright Row (x12)
6. DB Shrug (x20)
#SHINPHAMM #THICKER #BACK
______
Mua merchandise của SHINPHAMM tại đây:
?Facebook: https://facebook.com/agcr.official
?Instagram: https://instagram.com/agcr.official
----------
Gear mình sử dụng để quay video:
Máy quay a6500: https://bitly.com/39moRHz
Máy quay a7iii: https://bitly.com/3eTNe0n
Lens: https://bitly.com/3hu2OBH
----------
Follow Us:
► Facebook: https://www.facebook.com/shinnphamm (Shin Phamm)
► Instagram: https://www.instagram.com/shinphamm (@shinphamm)
► Camera & Video: https://www.facebook.com/AnhThe.Ng
----------
*Disclaimers: Shinphamm không phải là bác sỹ hay chuyên gia huấn luyện, tất cả video chia sẻ hoàn toàn dựa trên kinh nghiệm luyện tập cá nhân và kiến thức tự đúc rút được. Hãy chọn lọc thông tin kỹ càng khi xem video và luôn chủ động tìm đến các chuyên gia để được tư vấn.
![post-title](https://i.ytimg.com/vi/RO6ygPiRyJo/hqdefault.jpg)
barbell upright row 在 Joanna Soh Official Youtube 的最佳貼文
Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Full Body TONE & SCULPT Gym Routine (Supersets) | Joanna Soh
Lifting weights build muscles and having more muscles make your body burn fat more efficiently. Here's of my favourite total body gym routine. SUPERSETS are a great way to increase the work load, muscle tension and to get more done in less time. Here are 4 supersets targeting all the major muscles in your body. All you need are dumbbells and barbells and you can get this workout done in less than an hour!
SUPERSET 1 (Legs, Thighs, Glutes & Shoulders)
1) Goblet Squat
2) Sumo Squat Single Arm Press
SUPERSET 2 (Back, Shoulders & Traps)
1) Bent Over Barbell Row
2) Barbell Upright Row
SUPERSET 3 (Chest & Triceps)
1) Alternating Dumbbell Presses
2) Narrow Push-ups
SUPERSET 4 (Core)
1) Kettlebell Swing
2) Plank
**Complete 3 - 4 rounds for each superset before moving on to the next. Rest for 60 - 90 secs in between each round.
________________
Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
________________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
Full Body TONE & SCULPT Gym Routine (Supersets) | Joanna Soh
![post-title](https://i.ytimg.com/vi/d6ODqAivmL0/hqdefault.jpg?sqp=-oaymwEbCKgBEF5IVfKriqkDDggBFQAAiEIYAXABwAEG&rs=AOn4CLA-WrqeYbRLegThb0Jsf8l9Xd2Z5w)
barbell upright row 在 Mark Sir 教室 Youtube 的精選貼文
比你想像中難的兩組肩膀保健鍛煉: W 與 Y feat. 朱慧芳議員 Nat | 與區議員居家運動
來到第十八集的 《與區議員居家運動》,今集繼續有 朱慧芳議員兼註冊護士,與大家一起分享肩膊保健心得
當手抬高,肩膀同時內旋,重覆進行,係最容易積勞成疾 (常見健身動作係槓鈴上提 Upright Barbell Row),造成肩關節夾擊,衍生肌腱炎或滑囊炎
所以,這次肩膀保健目標,係提升肩胛骨穩定度,強化旋轉肌 (Rotator cuff),喚醒斜方肌 (特別係中、下斜方肌),教導膊頭在提重物時外旋,降低受傷機率,兼而糾正姿勢
(Bonus:由於引體上升需要良好控制肩胛的能力,所以對此亦有幫助)
今次的兩個動作非常簡單,就是胸口朝地,做出 W 及 Y 兩個英文字母。 途中保持骨盤後傾 (Posterior Tilt) ,腹部收緊不觸地,動作頂部維持一至兩秒。 正確執行的話,會感覺到肩胛向身體中軸靠近,斜方肌 (特別係中、下斜方肌) 收縮
如果嫌動作太容易,可以使用雙手持重物 (如水樽、米袋) 進行。 由於辦公室工作較多,普遍香港人會發現毋需負重已經不易。 這些平凡不過的動作,做起來比看上去難,往往不是靈活度不足導致,而是我們的背部肌肉偏弱問題的浮現
由於是保健動作,所以我們不建議操練至力歇 (Train to Failure) ,以免形態崩壞 。W、Y 以及 W/Y 轉換 三種動作每種可以做 10-15 次,各種皆重覆兩至三組,隔日進行,慢慢就可以練就健康的肩膀
![post-title](https://i.ytimg.com/vi/sFaPGITNmEc/hqdefault.jpg)
barbell upright row 在 Barbell Upright Row - YouTube 的推薦與評價
![影片讀取中](/images/youtube.png)
Report. Comments13. Robert James Taylor. NOOOOOO YOU CAN'T DO UPRIGHT ROWS NOOOO JEFF CAVALIERE SAID THEY WERE DANGEROUS NOOOOO. ... <看更多>
barbell upright row 在 How To Barbell Upright Row | By Dr. Jim Stoppani | - Facebook 的推薦與評價
How To Barbell Upright Row. Are YOU doing this shoulder exercise WRONG? Watch, and then apply what you've learned to my Summer ... <看更多>
barbell upright row 在 How To: Barbell Upright Row - YouTube 的推薦與評價
FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: ... ... <看更多>