關於 deadlift lower back ，我們在網路上蒐集到這些相關的討論、資訊與評價

Bonus Tips for Deadlift

👉 Open your shoulders (pack your shoulders/ scapulae) doesn't mean retract your scapulae.
你必須打開自己的膊頭和沉膊

❌ Just don't protract your shoulders.

❌ Don’t rotate your shoulders to ”pack” your shoulders like up & down.
膊頭唔需要打圈

👉Keep the bar close to your body like doing cable pressdown with straight arms.
即是你要利用你的背闊肌將支bar 接近自己

👉 You have to brace your mid-section before lifting up the bar.
Mid-section 包括整個前後腰腹

👉Keep both arms straight and show your triceps.
你必須伸直你的雙手, 展現你的肱三頭肌

👉Remember that you will FEEL your lower back when you're doing deadlift. It's normal.
記住當你做硬拉的時候, 你必然會感覺到你的lower back. 這是完全正常的!

👉 If your goal is body composition, please put it dowk slowly on the floor. ❌ noise at all!
如果你的目標是身型改造的話，請慢慢放低！

👉 Your Lats must be activated during up & down to protect your spine and lower back.
你的背闊肌是非常重要的， 是保護你的脊椎和下背

 👉 Conventional & Sumo same same!
Just stance are different.

❌ No-touch & go!

https://youtu.be/uEmkc2S1EPo

#AskKenneth
#TeamKenneth

Folks,

You have to use your Lower Back To lift weight.
You must FEEL your Lower Back when you're doing #deadlift

It's NORMAL!

Please DO NOT tell me you will use lower back to do compensation or something.

And DO NOT overuse the term compensation 代償.

Please use a perfect form to lift the weight up and put it down slowly.

You have to use your entire body (every single muscles) to lift the weight up & down.

https://youtu.be/uEmkc2S1EPo

Top 8 Tips For Natural Body-building ⁣
8個自然健美提示⁣
⁣
1️⃣ Set a Goal & Follow the program 定下目標，根據訓練計劃去訓練⁣
⁣
First of all, you must set a date and an achieved goal, then your coach will design a game plan for you. Without a goal is like you drive to somewhere without a destination. ⁣
⁣
Without a GOAL, you will get lost when you are training. ⁣
You will lose motivation and feel depressed. ⁣
⁣
2️⃣ Focus on form, techniques & tempo 集中姿態、技術和節奏訓練⁣
⁣
If you are not the Pro-bodybuilders, don’t copy their Youtube videos to train. ⁣
You should learn how to train properly with good form, perfect techniques.⁣
⁣
What I learned from Strength Sensei (Charles Poliquin) is TEMPO training. ⁣
Especially body-building (hypertrophy type) training, you must learn how to lower down the weight slowly (eccentric phase). Loading the muscle with maximum tension is vital of the body-building. ⁣
⁣
3️⃣ Focus on compound exercises⁣
集中複雜性動作訓練⁣
⁣
As Charles said you should focus on the bang-for-buck exercises like back squat, front squat, deadlift, chin-ups, overhead press...⁣
⁣
Of course, you should prioritise your weaklinks. If your posterior chain is your weaklink, you should focus on RDL, rack pull, low bar back squat, back extension...⁣
⁣
4️⃣ Lift heavy 重量訓練⁣
⁣
Folks, please focus on the Progressive Overloading once you managed the form, techniques and tempo. Lifting the same weight or reps every month doesn’t build your muscles. ⁣
⁣
You should focus on high-intensity training like 5-8 rep range. ⁣
⁣
Only focus on 5lb lateral raises doesn’t build your delts.⁣
⁣
5️⃣ Train harder than you expected 努力訓練，超出自己所想像的⁣
⁣
There is no easy way out! Period. ⁣
⁣
6️⃣ Posing practice ⁣
健美Posing 練習⁣
⁣
You may not go to compete the bodybuilding competition, but you should learn bodybuilding posing techniques. ⁣
⁣
• Better connection between the mind and the muscle⁣
• Increase muscle hardness.⁣
⁣
7️⃣ Nutrition 卡路里及macros控制⁣
⁣
If you are preparing for the photoshoot, please focus on the calorie deficit. ⁣
You can apply Reverse Dieting after the photoshoot in order to reboot the metabolism and increase muscle mass.⁣
⁣
8️⃣ Sleep 睡眠質素⁣
⁣
Sleep is the secret weapon! No need to explain. ⁣
⁣
#AskKenneth #TeamKenneth

Nối tiếp video lần trước với buổi tập thân trên, lần này chúng ta sẽ tập toàn thân dưới. Buổi tập thân dưới này sẽ chú trọng vào 2 loại bài tập chính là các động tác hông cùng các động tác đầu gối để tập chung tấn công tất cả cơ bắp của phần dưới của cơ thể. Kết hợp với video về Upper Body của tuần trước, các bạn đã có thể có được 1 lịch tập cho cả tuần rồi. Hãy thử trải nghiệm cả 2 video và cho mình biết cảm nhận của mọi người nhé. As always, enjoy!

Timestamp:
00:00 Intro
00:20 Tổng quan về chức năng và cách chọn bài tập
01:24 Các bài tập thân dưới
01:46 Cách thực hiện các bài tập
08:12 Otro & Thông tin về sản phẩm mới của AGCR

Full Playlist:
https://www.youtube.com/playlist?list=PLzs5wWktVypkXMY8QIthV6abDZMJnWYb7

Lower Body Workout Routine:
1. Back Squat (x10)
2. Sumo Deadlift (x10)
3. Leg Press (x10)
4. Good Morning (x10)
5. Lunges (x20 steps)
6, DB Jump Squat (x10)
7. Calf Raise (x15)
— Tập tối thiểu 3 vòng để hoàn thành buổi tập —

#SHINPHAMM #LOWERBODY #WORKOUT
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*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.

My Back Gym Routine | Strength Training | Joanna Soh
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Watch Next Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

I love to train my back. I love how lean and strong they look. Here are 7 of my favourite back exercises, which I'll do when I hit the gym. This routine targets the entire back muscles - your lats, mid back, upper and lower back.

Do these exercises at least once a week. Don't forget to also work on other body parts and fit in your HIIT and cardio workout.

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

________________

Stay connected and follow me:
Joanna Soh:
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(Subscribe to my website for printable workouts & recipes)

https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________

Sets: 3 - 4
Reps: 15 - 20
Rest: 30 - 60 secs in between sets.
Total Workout Time: 60 mins

Exercises:
1) Lat Pulldown
2) Seated Cable Row
3) Straight Arm Pulldown
4) Deadlift
5) Bent Over Barbell Row
6) Single Arm Dumbbell Row
7) Reverse Fly

________________

MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
-
Beginner Fat Burning Morning Workout
https://youtu.be/1fDHrKRqy34
-
How to Lift Dumbbells to Lose Weight (Gym Training)
https://youtu.be/70GpsTPeNFs
-
Burn Back Fat & Bra Bulge (4 Exercises)
https://youtu.be/Cljf5O_3vIs
-
Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
https://youtu.be/hDLRNuezpZA
-
4-Week Toning Butt & Abs Challenge
https://youtu.be/5rReZm8uDM0
-
Gentle Morning Yoga Stretches to Feel Energized
https://youtu.be/Ib1e_eOFZRo
-
30-Minute HIIT Yoga for Slimmer Legs
https://youtu.be/MWpNoFdGh4Q
-
30-Minute Beginner HIIT Yoga for Stronger Core
https://youtu.be/FxJ3VWscT3I
-

Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

常常聽朋友說 我都有去運動健身 為什麼就是沒有效！？
不分男女 不要再盲目的健身了！
藉由這個影片
希望大家都可以設計出一套
屬於自己的健身計畫

我自己的計畫是:

Monday (Back and Triceps)
-Chin Up
-Tricep Press
-Dumbbell Lying Across Face Triceps Extension
-Dumbbell Standing One Arm Triceps Extension
-Barbell Bent Over Row
-Dumbbell One Arm Row
-Cable Rope Triceps Pushdown
-Cable One Arm Tries Extension

Tuesday (Chest and Biceps)
-Barbell Bench Press
-Dumbbell Bench Press
-Incline Bench Press
-Decline Bench Press
-Dips
-Barbell Curl
-Cable Lower Chest Raise
-Cable Cross Over

Thursday (Shoulder and Abs)
-Dumbbell Shoulder Press
-Dumbbell Lateral Raise
-Weight Plate Front Raise
-Barbell Standing Military Press
-Barbell Standing Press Behind the Neck
-Weight Plate Side Bend
-Cable Standing Deltoid Raise
-Cable Kneeling Pulldown
-Hanging Pike

Friday (Legs)
-Barbell Full Squat
-Barbell Front Squat
-Barbell Deadlift
-Barbell Romanian
-Leg Press
-Calf Raise
-Leg Curl

另外在影片中提到的手機App叫做： JEFIT https://www.jefit.com
有興趣的人可以下載來用看看哦

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