[#BuildaHabit] 7-DAY CHALLENGE: DAY 1
Đối với First Day, những động tác được Linn hướng dẫn trong clip sẽ tập trung vào phần lưng, vai, bắp tay sau. Những bài này rất dễ cho các bạn mới bắt đầu tập nhưng lại tác dụng lắm trong việc giúp thon gọn cánh tay.
Lưu ý: Mình nên coi clip hướng dẫn của Linn vài lần để làm quen với các động tác cũng như nắm rõ kỹ thuật trước khi bắt đầu nhé.
Các bài tập Day 1:
1. Bent over one arm dumbbell row: 12 reps x lặp lại 4 lần
2. Front shoulder raise: 24 reps x lặp lại 3 lần
3. Overhead tricep extension: 12 reps x lặp lại 3 lần
4. Cardio cycle: Jumping Jack, High knee, Butt kick. Lặp lại cycle 5 lần.
Nào hãy bắt đầu camp đi các babe! Rồi checkin với Linn ngay tại dưới post này nhé.
Have fun sweating!
#WellnessBabeCamp #Linnnguyenfitness
同時也有54部Youtube影片,追蹤數超過1,500的網紅Hubert Cu,也在其Youtube影片中提到,Chỉ cần 2 tạ đơn, bạn có thể tập cho cơ thể giảm mỡ, săn chắc, tăng sức mạnh tại nhà vô cùng dễ dàng với video này nhé mọi người. Các bài tập: 1 Fr...
「bent-over row」的推薦目錄:
- 關於bent-over row 在 Facebook 的最讚貼文
- 關於bent-over row 在 Kofgym Facebook 的最讚貼文
- 關於bent-over row 在 Hero Athletes Facebook 的最佳解答
- 關於bent-over row 在 Hubert Cu Youtube 的最佳貼文
- 關於bent-over row 在 幹嘛啦 ! ET Youtube 的最讚貼文
- 關於bent-over row 在 Joanna Soh Official Youtube 的最讚貼文
- 關於bent-over row 在 How To: Barbell Bent-Over Row - YouTube 的評價
- 關於bent-over row 在 Proper Form For A Bent Over Row - YouTube 的評價
- 關於bent-over row 在 Barbell Bent-Over Row 101 - Dr. Jim Stoppani - Facebook 的評價
bent-over row 在 Kofgym Facebook 的最讚貼文
本篇為大家介紹Yates Row,它是最有益處的變化動作之一
槓鈴划船,當中有很多技術和形式上的差異,例如:舊式的健美運動員在進行槓鈴划船和其他訓練時,動作的幅度都大得誇張。
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當中Arnold做的槓鈴划船,會發現他彎腰彎到超過90度,甚至會站在長凳上,係令動作幅度更大化,使背肌有更深的伸展。
但這樣訓練會限制了負重,其原因是下背處於一個的不利位置。使用者亦需衡量下背受傷風險
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以常見的做法,以大約45度的俯身角度訓練。
這個角度適合大多數人的人,頂尖的ifbb pro亦會這樣做
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而Dorian Yates有一套獨特的方式來做槓鈴俯身划船。Dorian極大地改變了這個動作,而他的巨、闊、厚背肌令這個變化拉背動作盛名,Yates Row的名字一直保留至今天
Dorian的訓練哲學是殊死挑戰大重量。為此特意改變了槓鈴划船的動作,容許他可以準確孤立背闊肌的同時,盡可能地承受更多的重量
他認為槓鈴划船是屬於複合力量型動作,所以和70年代的運動員不同,你永遠不會看到Dorian站在長凳上,兩側只有45磅重的鐵餅去追求伸展得很深。
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Yates Row預備動作與傳統槓鈴非常相似,腳並肩寬,俯身略高於傳統的45度
此姿勢大大減輕了後背所承受的穩定張力,儘管Yates Row令動作幅度縮短,槓鈴最低只會大概在膝蓋位置。
Dorian正正只需要這幅度,因為他認為當代的健美運動員都有很強大的上背闊,但欠缺下背闊,而他所做的Yates Row正是集中訓練下背闊和中斜方肌。
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Dorian在他的職業生涯的大部分時間中都是以反手握法來做的,在較直立的姿勢中,反手可以幫助他挑戰更大的重量,拉向下腹(肚臍)的時候再配合胸椎伸展,可以令背闊有多小小幅度。可是反手握法有二頭肌撕裂風險,所以Dorian本人後來也轉而主張正手握法。
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他補充說明,當你做的時候,切勿借助動力’Fing’上去,髖部不可推前,軀幹亦不可後仰。尤其是接近力竭時,不像推胸,尚可掙扎做多一兩下或靠朋友幫,但大重量的槓鈴划船很難這樣做
Dorian認為當動作姿勢開始炒,就算係力竭了,他會選擇保持姿勢下繼續做3/4或半程距離。如果通過使用下背擺動來完成額外一兩下,在實際上,個一兩下就刺激背闊而言,係幾乎沒有什麼作用的。反而增加了受傷的風險!因此,Dorian總是選擇在炒form時結束練習,而佢亦建立了健美選手中最厚的背肌之一。
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直到今天,好多ifbb都會做槓鈴俯身划船。可惜,人們分不清楚槓鈴俯身划船(Bent Over Row)、Yates Row、Pendlay Row之間的分別。還有許多人將Yates Row誤認為是一個半程俯身划船。然而,Yates Row其實可以有效地瞄準下背闊,如果您自己還沒有做過,一定要嘗試一下。
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-資料來源:
Youtube channel:
@PeterKhatcherian
https://www.youtube.com/watch?v=eFstNXZgV5o&ab_channel=PeterKhatcherian
https://www.youtube.com/watch?v=rNjwZ1fxtCQ&t=185s&ab_channel=letthemdo
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圖:KAPO
文:IVAN/KAPO
#kofgym #hkgym #香港健身 #肌肉 #肥 #體脂 #背肌 #舉重 #奧運 #PendlayRow #受傷 #訓練 #斷腰 #斷頸 #核心 #拉背 #硬拉 #deadlift #槓鈴#BentOverRow #YatesRow
bent-over row 在 Hero Athletes Facebook 的最佳解答
จริงๆแล้วส่วนใหญ่เกินจากโลกาภิวัฒน์ที่เทคโนโลยีเข้ามามีบทบาทมากในชีวิตประจำวัน ทำให้เราก้มหน้าก้มตาเล่นคอมและมือถือกันมาก หรืออาจจะบวกกับ ‘มนุษย์อก’บางคนชอบเล่นอกเล่นไหล่เล่นหน้าแขนเยอะๆ เล่นแต่ด้านหน้าที่กระจกส่องเห็น แต่ไม่ยอมยืด ทำให้มันรวบตึงมาด้านหน้า
คำแนะนำที่บอกว่าให้แก้ที่หลังเสริม จึงไม่ถูกซะทีเดียว เพราะเล่นหลังเยอะ บางทีจับความรู้สึกไม่ถูก ยิ่งตึงเพิ่มขึ้น ค่อมเพิ่มมากขึ้นเข้าไปอีก เพราะท่าแก้ไหล้ห่อที่ว่อนกันตามอินเตอร์เนตทั่วไปและคำแนะนำส่วนใหญ่จากคนไม่รู้จริงคือ เล่นหลัง แก้ที่หลัง เล่นให้เยอะ ให้หลังดึงกลับ เล่น Row เล่น Lat เล่น Row ท่าแปลกๆ เล่น FacePull โดยฟังกันตามๆมาไม่ทราบข้อเท็จจริงแน่ชัด
เราต้องไม่เล่น ‘เยอะ’ ครับ แต่เราต้องเล่นให้มัน ‘ถูก’ จึงขอเสนอท่า Bent-Over Dumbell Rear Del Flyes With ‘External Rotation’ ที่เป็นท่า Bicep Openers ยืดตั้งแต่ Biceps จุดเกาะปล่ยซ้าย ลากยาวผ่าน Pecs Minor-Major ไปจนถึง Biceps จุดเกาะต้นขวา และ Scapular Contraction ทั้งหมด เป็นการ ‘เปิด’ ที่แท้จริง
ใครมีปัญหาอยู่แนะนำให้เล่นท่านี้ โดยจับความรู้สึกเบาๆ เล่น 20 ครั้ง ทำ 5 เซ็ท ‘ทุกวัน’ เล่นไม่ต้องเอาปวด แต่เล่นให้มันเปิดขึ้น
เวลาจะทำอะไร เชื่ออะไร ทำให้ถูกครับ ไม่ใช่ยิ่งทำ ยิ่งแย่ คิด วิเคราะห์ แยกแยะ
https://www.youtube.com/watch?v=xqj3iC__pSc
#heroathletes
#knowledgeispower
#youcantstopme
bent-over row 在 Hubert Cu Youtube 的最佳貼文
Chỉ cần 2 tạ đơn, bạn có thể tập cho cơ thể giảm mỡ, săn chắc, tăng sức mạnh tại nhà vô cùng dễ dàng với video này nhé mọi người.
Các bài tập:
1 Front Squat - 01:43
2 Chest Press - 04:18
3 Deadlift - 07:18
4 Bent Over Row - 10:18
5 Lunges - 13:18
6 Shoulder Press - 16:18
7 Side Lunges - 19:18
8 Pull Over - 22:18
9 Triceps Extension - 25:18
10 Biceps Hammer Curl - 28:18
Theo dõi trang cá nhân mình:
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DISCLAIMER:
Các bài tập trong video này chỉ dành cho mục đích giáo dục và tham khảo để cổ vũ việc vận động cơ thể. Trước khi bắt đầu chương trình này hoặc bất kỳ chương trình tập thể dục nào, bạn hãy vui lòng tham khảo ý kiến bác sĩ để được tư vấn kĩ hơn mức độ tập luyện phù hợp cũng như những điều lưu ý nhé. Trong lúc tập luyện, nếu bạn bắt đầu cảm thấy chóng mặt, buồn nôn hay không thấy an tâm, hãy ngừng nghỉ và hỏi ý kiến bác sĩ nếu cần.
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bent-over row 在 幹嘛啦 ! ET Youtube 的最讚貼文
屈體划船算是一個蠻進階的動作
上肢與下肢的穩定性不夠很難把動作做的好看又有效率
今天就來探討這個動作吧!
#屈體划船 #BentRow
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Music by Ryan Little - flew da coupe. - https://thmatc.co/?l=0FE1B605
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🔍幹嘛啦!ET
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bent-over row 在 Joanna Soh Official Youtube 的最讚貼文
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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.
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Full Body TONE & SCULPT Gym Routine (Supersets) | Joanna Soh
bent-over row 在 Proper Form For A Bent Over Row - YouTube 的推薦與評價
The Bent Over Row (AVOID These mistakes) · Bent - Over Row | How To Perform It Correctly And Safely | Men's Health UK · Stop Doing Dumbbell Rows ... ... <看更多>
bent-over row 在 Barbell Bent-Over Row 101 - Dr. Jim Stoppani - Facebook 的推薦與評價
Instead, hinge forward at the hips, pushing your glutes back and bending slightly at the knees. Now, use your lats to pull the bar up and back ... ... <看更多>
bent-over row 在 How To: Barbell Bent-Over Row - YouTube 的推薦與評價
FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: ... ... <看更多>