對於臀大肌,除了深蹲是不錯的選擇外,另一個就是做腳部推舉(Leg Press)。
而一個姿勢可以讓Leg Press中的臀大肌更主導,就是在平台上把腳掌位置抬得更高,令臀部有更大的運動範圍和更少的膝蓋彎曲,不過要將四頭肌完全排除在外是不可能的。
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把腳掌位置抬高,第二就是採用允許最大髖關節屈曲的站距寬度,令大腳在離心時更靠近身體,可以有多深就多深,只要脊椎和骨盆保持不動,好處可以完全延長臀部拉扯
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另一個問題,不要想像如何用腳推起平台,因為會動用更多四頭肌,而是要將膝蓋向下壓,蹬直大腿的感覺,感受好臀部擠壓和伸展
Leg Press是一個很好練臀的動作,可承受更多負重,而不會在臀肌被"榨乾"前讓你的脊椎、軀幹和核心肌群受到影響。
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圖文:KAPO
#kofgym #hkgym #香港健身 #肌肉 #肥 #體脂 #臀肌 #受傷 #訓練 #拉背 #槓鈴 #斜方肌 #划船 #倒三角
同時也有25部Youtube影片,追蹤數超過1萬的網紅雷同二友,也在其Youtube影片中提到,好多原本只係諗住紀錄低嘅片都被大家睇到了,好攰好殘的樣但又好真實。毎一次睇返崩潰嗰段都會笑到喊,真係人生最攰?。呢條係一條紀錄片,紀錄低有兩個傻傻地嘅人,有班傻傻地嘅朋友,陪佢哋完成左一件蠢蠢地、都幾辛苦,但又幾開心,老左睇返會幾驕傲嘅事。我哋都唔係特別叻,但總係相信毎個人都可以做到好多野,只要響毎...
「kapo」的推薦目錄:
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- 關於kapo 在 Kofgym Facebook 的精選貼文
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- 關於kapo 在 雷同二友 Youtube 的最佳貼文
- 關於kapo 在 Shukri Vlogs Youtube 的最佳貼文
- 關於kapo 在 Shukri Vlogs Youtube 的最佳解答
- 關於kapo 在 Yoga One - Kimi 老師可怕又優雅的KAPO!!! 的評價
- 關於kapo 在 Coach KaPo 家保教練 的評價
- 關於kapo 在 Kapo Chong (bobo96228) - 個人檔案| Pinterest 的評價
kapo 在 Kofgym Facebook 的精選貼文
自由重量深蹲VS 史密斯機深蹲
這兩個動作都顯示出從槓鈴路徑和腳的位置,都有著運動力學、肌肉刺激的各種差異。
因為史密斯機的路徑是被固定,運動軌跡會保持一條豎直的直線,不需要用力量去穩定,就好像用間尺在紙上畫出一條直線,史密斯機可以更好地孤立大腿和臀肌,安全地上更大負重。
而自由重量深蹲就像徒手畫直線,就會困難得多。
做自由重量深蹲時,你須將重心保持在中腳上方,以保持平衡並垂直發力。研究顯示自由重量深蹲需動用更多肌肉以保持穩定,例如比目魚肌、股外側肌、股二頭肌、腹部穩定肌、上腰部豎脊肌和腰骶豎脊肌。
史密斯機可以更好地孤立大腿和臀肌,安全地承受更大負重。
相反,自由重量深蹲會容易發現及改善缺點,例如腳踝靈活度、核心穩定等
最後,還是那一句,兩樣都有各自的好處。
雖然史密斯機易上手又安全,但你經常偏好史密斯深蹲的話,因為有肌肉記憶,你的身體會適應史密斯的發力模式,到你轉自由重量深蹲就會變得困難。
人天生不會有固定既軌道去活動,自由重量是最接近人體的操練方法,新手可更早了解自己身體弱點,有助打好根基。
圖文:KAPO
#kofgym #hkgym #香港健身 #肌肉 #肥 #體脂 自由重量 #器械 #力量 #鍛練 #深蹲
kapo 在 Kofgym Facebook 的最讚貼文
一個強壯的斜方肌能穩定你的頭部、頸部與肩部,拿重物都會牽扯到斜方肌,要如何加強斜方肌,通常都會做槓鈴聳肩訓練。
有研究顯示肩外展 30 度的寬握槓鈴聳肩可以更好地刺激斜方肌
一項研究比較了兩種聳肩的肌肉刺激,研究人員招募了健康受測試者11 名女性和 12 名男性,和多向盂肱關節不穩定 (MDI) 患者7 名女和 7 名男,所有參與者都做了兩個 聳肩動作,進行了 10 次重複。向心階段和離心階段都以每 2 秒完成一次,每次重複之間允許休息 30 秒。
過程中,記錄上、中、下斜方肌和前鋸肌每塊肌肉的收縮,發現兩組人在寬握槓鈴聳肩時可讓肌肉收縮更大,可顯著提高所有參與者的上斜方肌和下斜方肌的肌肉激活。
所以槓鈴聳肩建議用寬握,令肩外展有30度,進行時要向上齊並向後拉。
另外提一提大家另外兩款動作:
俯身啞鈴飛鳥(針對斜方肌)
坐姿滑輪划船(針對斜方肌、䈊形肌)
都可以練到斜方肌
圖文:KAPO
#kofgym #hkgym #香港健身 #肌肉 #肥 #體脂 #背肌 #受傷 #訓練 #拉背 #槓鈴 #斜方肌 #划船 #倒三角 #練背
kapo 在 雷同二友 Youtube 的最佳貼文
好多原本只係諗住紀錄低嘅片都被大家睇到了,好攰好殘的樣但又好真實。毎一次睇返崩潰嗰段都會笑到喊,真係人生最攰?。呢條係一條紀錄片,紀錄低有兩個傻傻地嘅人,有班傻傻地嘅朋友,陪佢哋完成左一件蠢蠢地、都幾辛苦,但又幾開心,老左睇返會幾驕傲嘅事。我哋都唔係特別叻,但總係相信毎個人都可以做到好多野,只要響毎一個小細節上盡力做好,對自己黎講都係做左件好大嘅事。真的好多謝所有陪我哋完成呢個project嘅所有朋友,無你哋任何一個都搞唔掂!任仔、譚仔、Agnes、Ella Sze、Kate Lam、Brian Leung、Vivian、Joanne、Rony、Ronnie、Marco、KH Hung、Alvin多謝你哋!
同時真係要非常大力多謝譚仔!佢睇片真係睇到嘔,超級多footage,整Effects又好有心機,搵音樂又好!多謝佢令到成個團隊嘅努力可以被看見!❤️?
如無意外真係唔會再咁衝動話要整大道具,真係好辛苦?!!
另外特別鳴謝所有曾經/正在Patreon支持我們的朋友,有大家的支持我們才可以完成這麼多不可能的事?❤️。
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kapo 在 Shukri Vlogs Youtube 的最佳貼文
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kapo 在 Coach KaPo 家保教練 的推薦與評價
跑步。教練。訓練。日常任何人均有權享受運動學趣,付出努力的話,必可達到一定水平。 ... <看更多>
kapo 在 Kapo Chong (bobo96228) - 個人檔案| Pinterest 的推薦與評價
看看「Kapo Chong」(bobo96228) 在全球最大創意收藏網站Pinterest 上的新發現。 ... <看更多>
kapo 在 Yoga One - Kimi 老師可怕又優雅的KAPO!!! 的推薦與評價
... <看更多>