How to achieve your first Pull Up
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同時也有18部Youtube影片,追蹤數超過289的網紅Grace Pang,也在其Youtube影片中提到,Hi, I'm back with a very different content. Doing a pull-up has been a lifelong goal for me and when I could nail a chin up, I thought I would challen...
first pull-up 在 Facebook 的最佳貼文
2021 my first pull up 19-2-2021
# #musclegirl #girlswithabs #muscle #motivation #fitnessmotivation #girlswithsixpacks #ms bikini #msbooty
first pull-up 在 麥特教練 x 訓練與生活 Facebook 的最佳解答
【 引體向上如何進步 】- 分享給想要增加背部力量或者線條的人,尤其是女性運動者,常常因為還無法完整執行完整引體向上,所以會有一種不知道該從哪裡開始練起的感覺。
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🔺當你還無法做到完整的引體向上,那一個循序漸進的方式或者漸進課表,也許就能夠幫助妳進步唷,如果說深蹲是運動之王,也許引體向上就是展現上肢肌力最好的動作之一,在健美的黃金年代中,能夠連續執行20下的引體向上被視為是力量的基礎。
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許多人認為引體向上(Pull-up)是針對背部肌群以及二頭肌的鍛鍊,但事實上是,引體向上是一個真正具有功能性,以及全身性的動作,它訓練了你的腹部、肱三頭肌的長頭,甚至是胸大肌,對於發展上肢協調以及力量很有效率,需要控制自身體重的能力,而且隨著體重的增加,挑戰也會越來越高。
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🔺動作的優點
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▶️完整訓練上半身拉的能力,包含握力的訓練,肩胛完整動作(上下旋轉),核心肌群的穩定,相對於滑輪下拉,需要更多的骨盆控制,更好的動作控制能力。
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▶️動作變化豐富:握距的寬窄,手腕的角度(正手、反手、中立位)、握把的粗細、其他握把等等,也可以利用擺盪(kipping)的方式來做,利用身體擺盪來製造身體往上的動量,以及CrossFit 比賽中常見的蝴蝶式引體向上(ButterFly pull up) ,更需要身體的控制以及協調(需要更高的動作技術)。
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🔺循序漸進的方式
適合的對象:
1.無法完整執行動作的人
2.上肢肌力卡關想要找方式進步
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✅影片1:彈力帶輔助引體向上(Banded Pull Up)
對於無法完整執行引體向上或者只能做一兩下的人可以利用彈力帶來作輔助,過程中盡可能保持動作的品質。
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✅影片2:引體向上等長收縮( Isometric top hold )
利用槓鈴先將自己的身體擺在最高點讓背部收緊、保持胸口推向天花板,接著慢慢的移除下半身的支撐,用來練習上半身發力的技巧以及提高肌肉感受,假設你沒辦法一次把體重移開,可以先從單腳離開開始,在慢慢往雙腳騰空邁進。一開始沒辦法達到是正常的,能撐著3秒5秒都可以,動作和發力正確的情況下慢慢累積訓練量(時間),多給身體一些刺激來記憶這種感覺!
💥等長收縮的研究顯示上可以用來活化(activation)張力較弱的肌肉群(under active),提高神經肌肉的活性,喚醒更多的運動單位。
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►目標:10秒3下x 每次可做3 -5組
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✅影片3:引體向上慢速離心收縮
我們利用頂部慢慢下降,肌肉產生離心收縮,藉此增加肌肉在張力下的時間,以達到訓練超負荷的效果,這可以在下次的訓練中換取更多的反覆次數,例如這次做一下,下次可以試著同樣負荷增加到兩下。
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當你能夠開始在頂峰支撐,而且不會感覺到那麼痛苦的時候,可以在心裡默念10.9.8.....1,慢慢的讓身體下墜,一開始無法達成10秒也不用氣餒,只要想著慢慢下來就好,最後請記得,當你沒辦法很有把握的煞車讓身體往下時,就是你該休息的時候了。
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►目標:離心10秒3-5下x 3 組
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✅影片4:反手引體向上
試著做全範圍的引體向上,開始去試著做看看,一開始不要要求完美,如果有些微的代償是可以允許的,但記得盡可能保持胸椎延伸、肩胛後傾,不然久了容易用頸部的肌肉去代償。
►目標:全範圍3-5下x 3 組
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✅影片5:吊環式引體向上 (Chin up on Rings)
當你可以輕鬆的做全範圍的引體向上之後,可以嘗試給身體一些變化。由於吊環兩側並非連結在一起,增加雙側的不穩定的元素,讓身體需要徵招更多運動單位,來執行這個動作,再者因為握把可以轉動,對於肩關節的自然節律,是很有功能性的動作。此外,因為需要更好的肩帶穩定的元素,強迫妳收縮更多的肩伸展肌肉群來幫助肱骨頭穩定, 嘗試用這個動作7下與平常的引體向上7下相比,身體的疲勞程度,以及神經肌肉的活化程度,感受也不太一樣。
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參考資料:
1.Strength Training Anatomy
2. How to Progress Yourself to Your First Pull-up ( Karen Smith , 2016)
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#引體向上 #背部 #背肌 #技巧 #進步 #等長訓練 #離心訓練 #女性 #健身 #台北 #教練 #肌力體能 #訓練
#chinup #pullup
first pull-up 在 Grace Pang Youtube 的精選貼文
Hi, I'm back with a very different content. Doing a pull-up has been a lifelong goal for me and when I could nail a chin up, I thought I would challenge myself to do ONE pull-up in 30 days! Thought I'd share my journey with you!
Music: Free Upbeat by Magic Records (https://www.youtube.com/watch?v=YG9z4pcA6Sw)
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first pull-up 在 Pat Kay Youtube 的最讚貼文
Welcome to episode 1 of A Point of View; a new series where I document the process of practicing my photography and challenge myself along the way.
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first pull-up 在 Jordan Yeoh Fitness Youtube 的最讚貼文
My first ever follow-along muscle workouts without gym equipment. This is a full workout session that trains the Back (including the Rear Shoulder), Biceps, and Abs.
Prepare a towel, workout mat, and 2 bottles of water, hit Play/Pause, GO! Your body will thank you!
If you like this video, please subscribe and turn on the notification bell. Because up next I will be posting Legs & Shoulder!
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Physique Disclaimer: Throughout my fitness journey. I did not achieve this physique by doing these exercises alone. This video is specially made for those who can't go to the gym or do not have any gym equipment at home to get started in training and engaging their muscles. Some people may suggest Rowing under the table/chair to train their Back, unfortunately, I can't share this advice because I f***ed up before by almost flipping my table, not so safe. Another option you can train your muscle is resistance bands, they are light and easy to carry but heavy for the muscles! Once again, this video is for those who have completely no equipment at all to get started at home. Are these exercises still useful? For beginners, yes! Speaking about Muscle Hypertrophy, imo it is still better to train with Dumbbells and Barbells (soon I will be posting a series of follow-along dumbbell workouts so please subscribe). Bodyweight at home might not be the best for growth but hey, done is better than none. Get it done first! My coaching program: https://ironmastery.com
Video disclaimer:
The exercises and workouts provided in this video are for educational purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.
Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.
The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.
As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
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