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Best time to train up yourself during semi-lockdown!!! Big motivation, fxxk you 2020💪🏽🤬 •
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#fitness #yoga #trainer #training #trainerlife #motivate #strong #sweat #bicep #tricep #superset #hkfitness #gymrat #coaching #lifelonglearning #💪🏽 #dominicfanfitness #nike #nikehkg #niketraining #metcon6
👍🏻今日會介紹一個一直被低估嘅動作 — Facepull，佢係一個練習肩外旋非常好嘅動作，可以強化你膊頭嘅旋轉肌群(rotator cuff)同後膊(rear delts)，特別針對經常做臥推/推膊等等推嘅動作，而令膊頭出現肩內旋（圓肩）嘅人，Facepull可以幫助你紓緩情況；同時，佢都可以訓練菱形肌。
✅標準做法：
⒈ 繩索高度首先調整至上胸位置，手指公朝上捉住繩索
⒉ 拉著繩索後退幾步，產生張力
⒊ 沉肩，肩胛骨往後收緊
⒋ 拉的時候繩索向外展開，朝著頭頂向上拉，用肩打開繩索
⒌ 以double biceps的姿勢完成動作
🌟旋轉肌群屬於細肌群，建議先用輕重量練習，將雙手拉開向上，達到最完整嘅幅度。
🌟大部分人可能都會企係到做facepull嘅，絕對無問題。但係如果新手一開始接觸依個動作，可以先嘗試坐低或者跪低黎做，因為咁樣可以提供更高程度嘅支撐，等你做嘅時候唔會比個重量過分搖曳到。
🌟而當你開始增加重量嘅時候，你又可以嘗試以前後弓箭跨步嘅方式，等你可以企得更加穩定，確保身體唔會失去平衡。
但係大家都可能會後膊或者菱形肌感受度唔高，咁就可能係因為忽略咗一啲細節位或者做錯咗，導致練唔到目標肌群：
❌手腕無提起，而手肘升起咗，完成動作唔係double bicep咁，咁樣並唔係一個正確嘅肩外旋，無辦法正確訓練你嘅rotator cuff。手肘要保持與肩同高或略低於肩膀高度。
❌捉繩索個陣，有啲人可能手指公係向前，有啲人係向自己。手指公指向前嘅時候，會出現輕微嘅肩內旋，向後拉個陣其實會限制咗你肩外旋嘅幅度。所以最好嘅方式會係手指公指向自己，咁樣可以最大化肩外旋嘅效果，打開繩索，向後上拉，以double biceps姿勢完成動作。
圖:KAPO 文:EUNICE
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感謝大家長期支持Kofgym，一直以來都有唔少觀眾朋友問我哋，除左黎上堂、買我哋嘅產品、share我哋啲片之外，仲有咩方法support我哋，幫助我哋有更多更好嘅製作，所以我哋都增加咗以下嘅資助方法：
①轉數快
快速支付系統識別碼（FPS id）：3689684
②銀行轉帳
Cheese Burger Company Limited
滙豐銀行 121-798078-838
過完數可以將入數紙電郵去kofgymmuscle@gmail.com ，之後我哋會寄返張收據比你哋。
再一次多謝大家嘅支持！
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#kofgym #muscle #tutorial #movement #training #gym #workout #fitness #knowledge #hk #hongkong #hongkonggym #肌肉 #facepull #動作 #教學 #訓練 #姿勢 #香港健身 #香港人
上回講到健身嘅良好基因，咁健美小姐👙／健美先生🏆有無佢哋嘅專屬基因呢？
❶ 標準倒三角�好多健美比賽都會強調🔻「倒三角」嘅身形，所以健美運動員都好嚮往一個好橫嘅膊頭同埋好窄嘅腰，而依樣野無疑係受你嘅基因所影響嘅。Sergio Oliva係一個好好嘅例子，一開始佢其實係接觸Powerlifting先，但係之後發現自己骨架🦴天生就符合左健美嘅要求，轉戰Bodybuilding，成為左兩屆Mr. Olympia冠軍🥇。�
❷ 長肌腹（Muscle bellies）＆短止點（Insertions）�除左骨架之外，肌肉形狀其實又係人人唔同🧐，肌腹長即係會有更多嘅肌肉纖維，以Bicep curls為例，你隻老鼠仔會由膊頭一直延伸到手肘，唔會有太大嘅空隙，💪🏼比賽Posing舉起二頭嘅時候，佢就睇落比人哋更加豐滿，更有優勢😍。�
❸ 三大體型（Somatotypes）�包括瘦長型(Ectomorph)、運動型(Mesomorph)、易胖型(Endomorph)。咁唔洗諗，運動型🏃🏽♂就係天生嘅健美運動員，佢哋膊頭闊腰圍細，容易增肌又容易減脂，體脂低肌肉量高🤤恨死隔黎咩⋯不過瘦長型都唔差，佢哋都係有較少嘅脂肪細胞，輕鬆減脂，體脂低，肌肉分離度會更加明顯，不過佢哋係增肌飲食上都要花多啲努力，因為佢哋一般食量比較少🍔🍟🍕，肌肉成長都會少啲。而易胖型相對地肌肉成為會更容易，食慾相當好，但係體脂比較難啲減，要令身體線條明顯都要花更多嘅心機🥵。
講到呢到，無以上幾樣天生優勢嘅人，唔好咁快絕望住👿！比個同你哋「同病相憐」嘅例子大家參考下，Larry Scott，膊窄，腰圍闊，背唔厚，🦵🏼有小腿無大腿（原本啊），咁又點呢，佢都係Mr. Olympia攞過兩屆冠軍，只要強化自己嘅其他優點，係三角肌、二頭三頭依啲位努力，一樣可以成功㗎，所以點可以咁快放棄自己呢🌟？
請大家繼續留意下次嘅健力篇。
圖：KAPO
文：Eunice
#kofgym #muscle #dna #bodybuilding #gym #training #weightlifting #肌肉 #香港健身 #健身 #hongkong #hkgym #基因
SAZALI SAMAD GYM
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Hi guys! Thank you to everyone who participated in this mini challenge! Hope you all will continue to do exercise and keep your body healthy.
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Today we have a full upper body workout targeting your arms, back, chest and shoulders! For those lucky enough to have gyms still open to them, this is a perfect workout for you!
Grab a set of light to medium dumbbells to push your body for 8-12 reps. It should feel difficult by the last few reps of each exercise, that's when you know you've chosen the right weight for the exercise. If you don't have any dumbbells, try to find alternatives to use at home.
This is a 45 min - 1 hour workout depending on your rest times and number of sets. Do this 3 times a week along with your other workouts, cardio and strict dieting, to help achieve your fat loss & muscle building goals. If you do this properly, this will help with your body transformation, build a lean and defined upper body in 8-12 weeks!
Workout:
Superset #1
1:02 - Dumbbell Chest Press
1:29 - Skull Crushers
Superset #2
2:09 - Seated Shoulder Press
2:34 - Standing Bicep Curls
Superset #3
2:57 - Chest Support Row
3:27 - Incline Bicep Curls
Superset #4
3:59 - Seated Side Raises
4:26 - Overhead Single Arm Tricep Extensions
Film Location: Ritz Carlton Hong Kong 118th Floor Fitness Centre
#upperbody #workouts #fitness #vtfit #
Last Video: Full Body Home Workout - https://bit.ly/everdayworkout
STAY TUNED for more FREE full workout programs coming soon to my Youtube channel and website!
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Disclaimer: Before you start your workout, please make sure you are in good health and physical wellbeing. Consult with a doctor before beginning any exercise programs. If you are sick or injured, please consult your physician or doctor to seek professional advice before performing any of these programs. By performing any workout exercises, you are doing them at your own risk. I will not be responsible or liable for any injury sustained as a result of my workout videos or programs. To avoid injuries during a workout, please perform each exercise with correct form. Make sure you are in a safe and controlled environment while you are working out.
Results are not 100% guaranteed, the best results are from following a program suited for you and a diet to control your daily caloric intake, whether it be a deficit or surplus. Keep in mind results don’t come overnight and it takes discipline, determination and most importantly time for your body to change and adapt to what you’re trying to achieve. You may feel muscle pain (DOMS) from doing these workouts depending on your level of fitness and past history with working out. This is normal and you can choose to take proper rest for your muscles to recover. I am here to help show different types of workouts that may help different people achieve their goals, whether it is inside a gym or not. Again, workout safely the top priority is your health and safety.
