關於 rear delt dumbbell ，我們在網路上蒐集到這些相關的討論、資訊與評價

Seated Dumbbell Rear Delt Fly #โปรแกรมหลังควรมีท่านี้ ไม่ต้องหนักมาก12-15 จื๊ดดีเพ่น้อง!👍💪 @buildbodygang_bbg @bigky_bbg #bbggym

#ภาค3 95 กิโล ไปต่อยังไงดี?

เวลานั้นผมรู้ว่าต้องการลงแข่งรุ่น Junior อายุไม่เกิน 21ปี มีเวลาเตรียมตัวอีกประมาณปีกว่า และผมรู้ว่าโปรแกรมอาหารผมดีอยู่แล้ว ผมจึงเลือกที่จะเปลี่ยนโปรแกรมการซ้อม นี้คือโปรแกรมการซ้อมของผมช่วง 6 เดือนแรก

จันทร์: Chest+Biceps
Bench press 4set 12-8reps
Incline dumbbell press 4set 12-8reps
Dips with weight all 4set all max reps
Barbell curls 4set 12-8reps
Preacher curls 4set 12-8reps
Concentrations curls 2set 15-20reps
Abs training 15 minutes

อังคาร:Legs+Hamstring
Squat 4set 15,12,10,8
Leg press 4set 12,10,8,8
Smith machine squat 3set 20reps
Straight leg deadlift 4set 15-20reps
Leg curls 4set 10-2reps
Cardio 30 minutes

พุธ:หยุดพัก

พฤหัสบดี:Back+Traps+Calf
Pull up 4set 15,12,10,10 last 2set with weights
Barbell row 4set 12,10,8,8
Close grip pull down 4set 15,12,10,10
Seated row 3set 12,10,8
Hiper extensions 4set 20reps
Dumbbell shrugs 4set 12,10,8,8
Standing calf raises 5set 15,15,15,8,8
Cardio 30 minutes

ศุกร์:Shoulder+Tricep+Abs
Side lateral 3set 20,20,20 it's for warm up.
Dumbbell press 3set 12,10,10
Military press 3set 12,10,8
Up right row 3set 15,12,10
dumbbell bent over row (focus rear delt, trap) 4set 15,12,12,12
Lying Triceps extensions 3set 12,10,10
Dips behind the back all set to max with weights
Cable press down 3set 15,12,10
Abs training 15 minutes

เสาร์:Calf+Weak body parts
Seated calf raises 4set 20-30reps
Standing Calf raises 4set 6-10reps

วิธีซ้อมทั้งหมดผมซ้อมพิรามิตสไตล์ เพิ่มน้ำหนักมากขึ้นเช็ทต่อเช็ท ท่าซ้อมแบบเบสิค ท่าพื้นฐาน ทุกท่าซ้อมมีแค่เช็ทสุดท้ายที่ออกแรงแบบMax

ผมซ้อมประมาณนี้ 6เดือน น้ำหนักขึ้นเพิ่ม 2-3กิโล น้ำหนักขึ้นไม่ค่อยเยอะแต่ร่างกายโดยรวมดูดีขึ้นเยอะ โดยรวมผมอยากจะบอกว่า ไม่มียาวิเศษไหนที่กินแล้วดูใหญ่เหมือนอาร์โนลด์ แต่มันคือการกินการซ้อมอย่างถูกวิธีครับ

สุขภาพแข็งแรงไม่มีโรค เป็นลาภอันประเสริฐของคนเราครับผม

**บทความนี้ ผมเขียนและเล่าเกี่ยวกับเรื่องราวการกิน และ การซ้อม จากประสบการณ์ตรงของตัวผมเอง**

THE FITWHEY TEAM
Coach Mike

I know that this purely psychological but I swear to god the acoustics in my earphones sound better when I have a hoodie on #partyinmyhoodie 😄
•
ABS:
Weighted Leg Raises / 20 reps / 3 sets.
(superset with)
Weighted Planks / 60 second hold / 3 sets.

BICEPS:
Dumbbell Hammer Curls / 12 reps / 3 sets.
Standing EZ-Bar Curls / 15 reps / 3 sets.
Straight Bar Cable Curls / 12 reps / 3 sets.
Single Arm Cable Curls / 12 reps / 3 sets.
Preacher Curls / 12 reps / 3 sets.

TRICEPS:
Rope Push Downs / 15 reps / 4 sets.
Overhead Rope Extensions / 3x drop set with 10 reps per set / 3 drop sets.
Overhead Rope Extensions / 15 reps / 3 sets.
Straight Bar Push Down / 15 reps / 3 sets.

DELTS:
Dumbbell Side Laterals / 15 reps / 3 sets.
Bent-over Rear Delt Flys / 15 reps / 3 sets.
•
Instagram: kailiufitness
Twitter: kailiufitness

Ai đã đam mê vào tập luyện, đam mê cái mùi tạ ấy, đam mê những cơn đói đến mê mệt trong những ngày tháng cutting hay cố nuốt trôi từng miếng cơm cho đủ macro trong những ngày tháng bulking, đều luôn có ước mơ mở được một phòng tập nhỏ nhoi của chính mình.

Và đây là một trong những thời khắc quan trọng ấy của mình. Mình cảm ơn các bạn rất nhiều đã luôn ở đây chứng kiến con đường mình đã bước qua. Ngày hôm nay mới chỉ là một trong những ngày chúng ta bắt đầu hành trình dài hơn sau này. Dù khó khăn vất vả hay chiến thắng vang dội, mình đều rất biết ơn khi luôn có các bạn ở đây cùng mình chiến đấu. Hãy xem hành trình này sẽ đưa chúng ta đi đâu nhé.

00:00 Special Event for ANF
03:00 Pull Workout 2 Set Up
03:51 Ex 1: Machine Adduction: 1x15-20
05:00 Ex 2: RDL 1x5-8 1x8-12
08:15 Ex 3: Unilateral Dhandle Lat Pull Down 2x8-12
10:00 Ex 4: Unilateral Dhandle Seated Row 1x8-12 1x12-15
12:52 Ex 5: Seated Dhandle Upper Back Row 1x8-12 1x12-15
14:30 Ex 6: Seated Prone Dhandle Lat Pull Down 1x8-12 1x12-15
16:16 Ex 7: Rear Delt Dumbbell Raise 2x8-12 1x12-15
18:30 Openning a Gym??????????????




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#AnNguyenFitness

Vai là 1 nhóm cơ giúp chúng ta thể hiện được sự manly của mình rất nhiều. Chủ yếu vai được cấu tạo đa số từ cơ loại I điều này cho phép chúng ta tận dụng được các bài tạ đơn một cách hiệu quả với số rep cao trong luyện tập để tối ưu được sự phát triển cho chúng. Trong video lần này hãy cùng SHINPHAMM tìm hiểu xem tập vai với tạ đơn ra sao cho tốt nhé!

Các bài tập trong routine tập vai:
1. DB Poston Press (x15)
2. DB Shoulder Press (x12)
3. DB Incline Lateral Raise (x16)
4. DB Rear Delt Fly (x16)
5. DB Figure 8 Raise (x10)
6. DB Shoulder Shrug (x25)
— Tập 3 vòng/giữ mỗi hiệp nghỉ 60s —

#SHINPHAMM #TẬPVAI #DUMBBELL #TẠĐƠN
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วันนี้ชวนทุกคนหยิบดัมเบลมาเล่นกันค่ะ
พาบริหารแขน และหลังแบบง่ายๆ
ใครไม่มีดัมเบล แนะนำขวดน้ำขนาดตามใจชอบ

4 ท่านะคะ..
1.Bicep Curl - ต้นแขนด้านหน้า
2.Kickbacks - ต้นแขนด้านหลัง
3.Bent-Over Roll - หลัง
4.Rear Delt Fly - หลังส่วนบน

ทำท่าละ 10 ครั้งนะคะ
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