I always get asked “What is the BEST exercise to build muscle?”
Honestly, I don’t know what’s the BEST.
I know your program should involve all of the basics.
Here Are Top 10 Exercises For Building Muscles:
• Back Squat - high bar back squat, low bar back squat, front squat, box squat, safety bar squat
• Deadlift - conventional, sumo, deficit, snatch grip
• Pull-ups - chin-ups with the supinated grip, neutral grip, pronated grip, gymnastic rings chin-ups
• RDL - clean grip and snatch grip RDL, standing good morning, seated good morning
• Overhead Press - barbell and DB, Arnold press, smith machine press
• Bench Press - barbell and DB press, flat, inclined bench and declined press
Bonus tips:
If you cannot feel your chest when you're doing bench press, please start from cable chest flye.
• Lat Pull Down - any kind of grip, also including seated row
• Split Squat - also including lunges, Bulgarian squat
• Inclined Leg Press - also including hack squat
• Dips - parallel bar dips and gymnastic rings dips
Your job is to master the basic skills but not finding fancy exercises and fad programs.
ft with 來自香港的私人健身教練 Roy Chan 
Online Coaching 網上訓練
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同時也有9部Youtube影片,追蹤數超過203萬的網紅Muscle Watching,也在其Youtube影片中提到,Chapters: 0:00 Pelvic stretch 1:03 Pelvic stretch 2:06 Pelvic stretch 3:09 Low squat 4:12 Hamstring stretch 5:15 Good morning 6:18 Inner...
「sumo deadlift muscle」的推薦目錄:
- 關於sumo deadlift muscle 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的最讚貼文
- 關於sumo deadlift muscle 在 Hero Athletes Facebook 的最佳解答
- 關於sumo deadlift muscle 在 Kofgym Facebook 的最讚貼文
- 關於sumo deadlift muscle 在 Muscle Watching Youtube 的最佳解答
- 關於sumo deadlift muscle 在 HeroAthletes Youtube 的精選貼文
- 關於sumo deadlift muscle 在 SHINPHAMM Youtube 的精選貼文
- 關於sumo deadlift muscle 在 The Sumo Deadlift | By Muscle and Motion - Facebook 的評價
sumo deadlift muscle 在 Hero Athletes Facebook 的最佳解答
Conventional Deadlift Lifetime PR! 275kg ที่น้ำหนักตัว 85kg (อันเก่าเคยได้ 270kg ที่น้ำหนักตัว 87kg) เท่ากับว่ายกได้มากขึ้น ในน้ำหนักตัวที่น้อยลง!
หลังจากไม่ได้เล่น Conventional Deadlift มานาน วันนี้ก็พิสูจน์ได้อย่างนึงว่า ถ้า Muscle Group เดียวกัน/ใกล้ๆกัน แข็งแรงขึ้น เราก็จะสามารถแข็งแรงขึ้นในท่านั้นๆได้
ยกตัวอย่างเช่น ไม่ได้เล่น Conventional Deadlift แต่เล่น Sumo Deadlift กล้ามเนื้อหลักพวก Lower Body + Posterior Chain แข็งแรงขึ้น โดยไม่ได้ฝึกตัวท่า ก็ทำให้ได้ PR ได้ ในน้ำหนักตัวที่น้อยลงได้
ส่วนสำคัญที่มีผลมากเลยคือโภชนาการเป๊ะ ถ้าเป๊ะ ไม่หลุด อะไรก็สามารถทำได้แน่นอนไม่ว่าจะเพิ่มกล้ามเนื้อ ลดไขมัน หรือยกให้หนักขึ้น !
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sumo deadlift muscle 在 Kofgym Facebook 的最讚貼文
好多人成日都會爭論,究竟相撲式硬拉(Sumo Deadlift)係咪傳統硬拉(Conventional)嘅「作弊」版本呢?
.
答案:唔係。
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雖然Sumo DL比起Conv. DL嘅動作幅度少咗大概20-25%,但咁唔等於拉Sumo就會容易過拉Conv.,兩者嘅動作set-up唔同,並唔可以咁樣一概而論。動作幅度雖然唔同,但係兩者平均都需要5-8秒拉起1RM。
.
而且,一般嚟講,用Sumo DL將重量拉離地面所需嘅時間都會多過Conv. DL,不過就比Conv. DL容易少少做到Lock-out嘅位置;而Conv. DL就恰巧相反。
.
講到兩者嘅拉法,set-up唔同,最大化地激活到嘅肌肉都會有分別。但係睇返EMG(Electromyography/肌電圖)嘅研究,兩者係拉起槓鈴時,肌肉發力嘅最大分別主要嚟講只有兩個:
.
膝關節彎矩係比Conv.嘅多於3倍,
1⃣Sumo DL:膝關節力矩係比Conv. DL嘅多於3倍,所以更加集中係四頭肌發力;
2️⃣Conv. DL:因為拉起重量嘅時候軀幹更加傾前,所以豎脊肌(Erector spinae, 脊柱兩側嘅肌肉)要發更多力,令背部伸展至lock-out位置;
而臀部同膕繩肌嘅發力程度都係差唔多。
.
其實就無話邊個拉法容易過邊個嘅,每個人嘅人體結構唔同、肌肉力量唔同,因人而異。
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最好就當然將兩個拉法都放入program裡面,練返幾個月,感受下自己用邊個拉法會大力啲、舒服啲,之後揀返適合自己嘅方式訓練。同時間,你都會發現自己嘅弱項係邊到,而令到自己唔適合另一種拉法。
.
References:
1. http://www.strongerbyscience.com/should-you-deadlift-conventional-or-sumo/amp/
2. https://www.ncbi.nlm.nih.gov/m/pubmed/10912892/
3. https://www.ncbi.nlm.nih.gov/m/pubmed/11932579/
#kofgym #deadlift #sumo #conventional #硬拉 #muscle #training #workout #肌肉
sumo deadlift muscle 在 Muscle Watching Youtube 的最佳解答
Chapters:
0:00 Pelvic stretch
1:03 Pelvic stretch
2:06 Pelvic stretch
3:09 Low squat
4:12 Hamstring stretch
5:15 Good morning
6:18 Inner thigh squat
7:21 Split stretch
8:24 Side squat
9:27 Side squat
10:41 Twist
11:44 Twist
12:47 Side stretch
13:50 Hip rotation
14:53 Hip rotation
15:56 Reverse crunch
16:59 Table top
18:02 Leg raise
19:05 Side plank
20:08 Side plank
21:22 Hip stretch
22:25 Hip stretch
23:28 Hip stretch
24:31 Hip stretch
25:34 Fire hydrant
26:47 Fire hydrant
27:50 Butt workout
28:53 Butt workout
29:56 Butt stretch
30:59 Butt stretch
32:04 Wide squat
33:07 Sumo deadlift
34:10 Rowing
35:13 Chest press
36:16 Fly
37:19 Shoulder press
38:22 French press
39:25 Arm curl
40:28 Kick
41:31 Punch
42:34 Knee to elbow
43:37 Hook
44:40 Side kick
45:43 Side kick
46:46 Uppercut
47:49 Knee kick
48:52 Knee kick
49:55 One two straight
50:58 Burpee
52:01 Mountain climber
53:04 Warrior pose
54:07 Warrior pose
55:10 Triangle pose
56:13 Triangle pose
57:16 Bending knee
58:19 Split
59:22 Thigh stretch
1:00:25 Deep breath
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sumo deadlift muscle 在 HeroAthletes Youtube 的精選貼文
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sumo deadlift muscle 在 SHINPHAMM Youtube 的精選貼文
Cuối cùng giãn cách xã hội cùng được nới lỏng và anh em chúng ta lại có thể đến phòng tập quẩy tung trời :)) Nhưng đừng vui quá mà vội vã quay lại hành xác trước khi lưu ý những điểm mình nhắc tới ở trong video nhé. Chúc mọi người quay trở lại tập luyện thật vui, thật nhiệt.
Một vài bài tập trong buổi toàn thân của mình:
1. Muscle Up (x8)
2. Squat (x10)
3. Sumo Deadlift (x10)
4. DB Press (x12)
5. Dips (x15)
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sumo deadlift muscle 在 The Sumo Deadlift | By Muscle and Motion - Facebook 的推薦與評價
The Sumo Deadlift A great exercise that you must perform the right way! Take your stance, feet under the bar with a wide stance and your ... ... <看更多>