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Endorphins formula 😋
First set:
100m rower 20Kg back roll interval x 7 no rest
100m skier one set 5kg dumbbell strict press interval x 7 no rest
Second set:
Lunges x10 both sides
Kettle bell swing x10
Deadlift x10
Back to back with 16kg kettle bell (my weight)
Third round:
Rower, skier, cycle = 1 round
Start from 50cal each, to 40cal, 30cal, 20cal, 10cal
ในวันที่ 12/12 ทาง Cerberus Strength Thailand จะมีการแข่งขัน Strongman และ แข่ง Deadlift ใครสนใจสามารถเข้าไปดูในลิ้งค์นี้ได้เลยครับ!!
Have you ever wanted to try a strongman event ?
Our team strongman event is a beginner friendly event that involves a lifting workshop with some of our sponsored athletes so you can try, test and learn how to lift monster dumbbells, logs, atlas stones, sandbags and how to deadlift cars !!!!
Register for our beginner friendly strongman event,
https://forms.gle/8NbFfJvFyAB6WrSB7
Event Schedule –
12pm –
Random selection of teams – Our sponsored athletes will captain the team and be there to guide, support and teach you during the day
First event – Sandbag carry
1pm – Learn to safely lift and carry sandbags with our athletes
1:30pm – Lets compete
Weights start at 30kg
Second event – Atlas stones
2pm – learn to safely lift atlas stones
2:30pm – Atlas stones event.
Weights start at 34kg
Third event – Overhead medley
3pm – learn to safety lift monster dumbbells, 10 inch and 12 inch logs
3:30pm – monster dumbbell and log overhead event
Weights start at 25kg (monster DB) 32kg (10 inch log)
Fourth event – Max rep in 1 minute car deadlift
4pm – lean to safely perform deadlifts and car deadlifts
4:30- car deadlift event
Cars – Honda Jazz or Nissan Navara
列舉一週三與五天重訓計畫
重訓應該採用多肌群還是分部位訓練呢？
看情況。
如果是剛入門，我會建議採取多肌群訓練，如果已經重訓一陣子，則採分部位訓練對增肌會更有效率。
網誌好讀版：
http://rainymom.com/three-to-five-day-weight-training-routine/
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《多肌群訓練》
所謂多肌群訓練，就是會訓練到三個肌群以上。如果一週安排兩三次肌肉訓練，最好選擇包含全身的多關節、多肌群訓練，我目前分享的影片都是針對這個方向的肌肉訓練，可能採用徒手、或輕微的負重等，這通常也是建議入門的方向。
👉健身影片索引：
https://bit.ly/3kYJIEU
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《分部位訓練》
如果希望提高肌肉訓練強度，一週可以改為三至五次分部位肌肉訓練，訓練強度提高了，會需要更多時間讓訓練部位休息，才能有效增肌。
分部位訓練最好採用覺得重量有點吃力的負重、器械，若是徒手就選單腳的動作，才能有效提升強度。
要選擇可以一口氣做8-10下的重量或強度，如果可以輕鬆做超過10下，就表示重量或強度要再升級。
如果您剛開始練習徒手重訓，也感覺很吃力，那麼也可以採用這個大架構來規劃重訓菜單。畢竟感覺是因人而異的。
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以下試著列舉以啞鈴或槓鈴為例的五天、三天訓練菜單。
【五天訓練/ 5-Day Routine】
👉第一天-下半身/Day 1-Lower Body
▶️負重深蹲或弓箭步/Weighted Squat or Lunge：8-10下，3組
▶️羅馬尼亞硬舉/Romanian Deadlift：8-10下，3組
▶️負重臀推/Weighted Hip Thrust：8-10下，3組
▶️負重小腿上提/Weighted Calf Raise：8-10下，3組
👉第二天-推與核心/Day 2-Push And Core
▶️臥推/ Bench Press ：8-10下，3組
▶️肩推/ Seated Dumbbell Press ：8-10下，3組
▶️側平舉/ Side Lateral Raise ：8-10下，3組
▶️降腿運動或稱抬腿運動/ Lying Leg Raise ：8-10下，3組
👉第三天-拉/Day 3-Pull
▶️硬舉/ Dumbbell Deadlift ：8-10下，3組
▶️單臂划船/ One-Arm Dumbbell Row ：8-10下，3組
▶️輔助反手引體向上/ Supported Chin-Up ：8-10下，3組
▶️前彎舉/ Dumbbell Curl ：8-10下，3組
👉第四天-上半身與核心/Day 4-Upper Body And Core
▶️肩推/ Seated Dumbbell Press ：8-10下，3組
▶️俯身側平舉/Rear Lateral Raise ：8-10下，3組
▶️三頭肌後拉/ Tricep Press ：8-10下，3組
▶️降腿運動或稱抬腿運動/Lying Leg Raise ：8-10下，3組
👉第五天-下半身/Day 5-Lower Body
▶️負重深蹲/Weighted Squat：8-10下，3組
▶️負重踏階/ Weighted Step-Up ：8-10下，3組
▶️羅馬尼亞硬舉/Romanian Deadlift：8-10下，3組
▶️負重臀推/Weighted Hip Thrust：8-10下，3組
===
【三天訓練/ 3-Day Routine】
👉第一天-下半身/Day1-Lower Body
▶️負重深蹲或弓箭步/Weighted Squat or Lunge：8-10下，3組
▶️羅馬尼亞硬舉/Romanian Deadlift：8-10下，3組
▶️負重臀推/Weighted Hip Thrust：8-10下，3組
▶️負重小腿上提/Weighted Calf Raise：8-10下，3組
👉第二天-上半身與核心/Day2-Upper Body And Core
▶️臥推/ Bench Press ：8-10下，3組
▶️側平舉/ Side Lateral Raise ：8-10下，3組
▶️三頭肌後拉/ Tricep Press ：8-10下，3組
▶️降腿運動或稱抬腿運動/ Lying Leg Raise ：8-10下，3組
👉第三天-下半身與拉/Day 3- Lower Body And Pull
▶️負重深蹲/Weighted Squat：8-10下，3組
▶️硬舉/ Dumbbell Deadlift ：8-10下，3組
▶️單臂划船/ One-Arm Dumbbell Row ：8-10下，3組
▶️輔助反手引體向上/ Supported Chin-Up ：8-10下，3組
▶️前彎舉/ Dumbbell Curl ：8-10下，3組
===
小雨麻聊健食、健身也健心，週一至週五每日更新，歡迎常浮出水面來跟我互動。
FB專頁：https://www.facebook.com/RainyMom
FB社群：https://www.facebook.com/groups/mom3wellness
網誌同步更新：http://rainymom.com
YouTube：https://www.youtube.com/user/n7690426
IG請搜尋rainymomcom
嗨大家好，歡迎來到我的yt channel!
這次帶來的是居家40分鐘阻力啞鈴臀腿訓練，含暖身以及伸展
強度比較適合中階 / 進階者，你會需要一條翹臀圈 以及 啞鈴 (兩支/一支都可以)
想要在家打造蜜桃臀的人，跟我一起練起來吧:)
Hello everyone, welcome to my yt channel
Today I'm showing you guys a 40 min banded DB booty workout, including warm-ups and stretching. This set is designed for intermediate/ advanced lifters.
You will need a resistance band and dumbbell. (2 or 1 dumbbell is either fine)
If you want to build a strong booty at home. Let's train with May!
.
正式組動作(共四個部分，每個部分X2次)
There are 4 sections. each sections do for 2 rounds.
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啞鈴阻力深蹲 Dumbbell banded squat
前後腳單腳硬舉(右)B-stance single deadlift (right)
前後腳單腳硬舉(左)B-stance single deadlift (left)
坐姿開腿Seated abduction
前傾坐姿開腿Lean forward seated abduction
分腿蹲(右) Lunge (right)
後跨步蹲(右)Reverse lunge (right)
分腿蹲(左)Lunge (left)
後跨步蹲(左)reverse lunge (left)
啞鈴硬舉深蹲變化型DB deadlift into squat
窄站啞鈴深蹲停頓 Narrow stance squat pulses
啞鈴螃蟹走 Db crab walk
啞鈴深蹲停留 Banded squat hold
髖主導硬舉Banded hip dominant Deadlift
阻力恰恰(右)Banded cha cha (right)
阻力恰恰(左)Banded cha cha (left)
負重阻力臀橋 Weighted banded Glute bridge
負重阻力臀橋停留 Banded Glute bridge hold abduction
阻力單腳硬舉 (右)Banded Single leg thrust
阻力單腳硬舉 (左)Banded Single leg thrust
驢子踢腿 (右)Donkey kick (right)
小狗抬腳(右)Fire hydrant (right)
驢子踢腿 (左)Donkey kick (left)
小狗抬腳(左)Fire hydrant (left)
.
May Fit instagram ▶ https://www.instagram.com/may8572fit/
品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?list=PLol39BuP8rM_llhEej42eRX9SnogqW8yz
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Music by Chandler Juliet - This Ain't It (bitchdon'tbotherme) - https://thmatc.co/?l=B025161C
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Music by Ollie Joseph - Ripped Up - https://thmatc.co/?l=680AB0C9
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Hello các ông, tình hình dịch rất là căng và không biết bao giờ mới kết thúc. Vậy nên trong thời gian vừa rồi tôi đã dành thời gian để quay cho các ông một series siêu bổ ích mang tên:
TẬP LUYỆN TẠI NHÀ| WORKOUT AT HOME!
Series này của chúng ta sẽ có những dụng cụ cần thiết nhưng không quá phức tạp, vẫn thỏa mãn điều kiện tạo ra những áp lực đầy đủ cho cơ bắp của chúng ta để chúng ta có thể PROGRESSIVE OVERLOAD!
Với những bạn nào không có điều kiện để có thể mua đồ tập tại nhà mình xin tặng luôn cho các bạn các bài tập Ở NHÀ KHÔNG CẦN THIẾT BỊ GÌ, chỉ cần maybe 1-2 chai nước 1,5 lít. Các bạn vào link này đăng kí nhận chương trình nha: https://qp0mcnzj2qh.typeform.com/to/akzJ0b2b
Còn với những bạn nào có điều kiện đầu tư một chút, dưới đây là list đồ các bạn có thể tham khảo và quyết định đầu tư nha:
1, Dây Đa Năng Hỗ Trợ Tập Luyện Powerband | Dây Kháng Lực Tập Toàn Thân: https://shp.ee/yianc49
2, Phụ kiện tập chân Harbinger Heavy Duty Ankle Cuff: https://shp.ee/p9a6bye
3, Tay Cầm Kéo Cáp Harbinger Grip Fast Cable Handles: https://shp.ee/dhu5yhn
4, Set 2 Dây Đai Hỗ Trợ Tập Gym occluded: https://shp.ee/4xh64qe
5, 1 cái xà tập ở nhà: https://shp.ee/75wgia6
6, Daisy Chan: https://shp.ee/n8up6v2
7, Móc dây: https://shp.ee/nbr5si2
8, Abdominal Mat:https://shp.ee/mfnjpy2
9, Bộ Tạ Đơn https://shp.ee/bb2aypa
10, Bộ dụng cụ hít đất chống đẩy: https://shp.ee/nhauits
Dụng cụ có thể tham khảo thêm cho việc tập ở nhà của mọi người
1, Cân thức ăn https://shp.ee/fufz4gr (Loại này mình dùng mấy năm vẫn bền nhé!)
2, Thảm tập https://shp.ee/z38ikzz
3, Đai bảo vệ cổ tay https://shp.ee/3y5jsva
4, Con lăn mát xa: https://shp.ee/xdf7sxn
5, Đai lưng https://shp.ee/9nmqdi6
6, Dây nhảy https://shp.ee/hirqj3h
7, Đai bảo vệ đầu gối https://shp.ee/dfybhie
Các bài tập khởi động:
1, Thân dưới: https://youtu.be/aMsVB_TZiKg
2, Thân trên: https://youtu.be/CqqHJaI__v0
Chương trình chúng ta sẽ chia theo:
Ngày 1: Lower 1
Ngày 2: Upper 1
Ngày 3: Nghỉ
Ngày 4: Lower 2
Ngày 5: Nghỉ
Ngày 6: Upper 2
Ngày 7: Nghỉ
Lặp lại
Và với Lower 1 ngày hôm nay nội dung các bài tập của chúng ta sẽ như sau:
00:00 Giới thiệu chương trình WORKOUT AT HOME
02:49 A1, Lying Banded Unilateral Leg Extension Iso-Metric 2 x 30s L/R
04:10 A2, Lying Banded Unilateral Leg Extension 2 x AMRAP TEMPO: 3121
11:24 B, Banded Split Squat 6 x 4 L/R TEMPO: 3121
17:40 C1, Lying Banded Unilateral Hamstring Curls Iso-Metric 2 x 30s L/R
C2, Lying Banded Unilateral Hamstring Curls 2 x AMRAP TEMPO: 3021
21:45 D, Banded Dumbbell Romanian Deadlift 6 x 4 L/R TEMPO: 3121
25:19 E, Copenhagen Plank 2 x Failure L/R TEMPO: 3121
29:10 F, Occluded Standing Calf Raise 2x Failure L/R TEMPO: 3121
Enjoy the workout guyss and see you in the next oneeee
SUBSCRIBE YOUTUBE CHANNEL: https://metub.net/annguyenfitness
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--------------------------------------------
Online Coaching Service: [email protected]
#AnNguyenFitness
活動度·核心·全身循環訓練⚡️
此菜單建議計時操作，每個動作/單邊設定40-60秒，循環3-4輪
💛Lunge Swing to Lateral Squat
側蹲暖身要先做足。注意到我單邊的腳尖有離地（不放重量）才能穩穩蹲下去
💛Bear to Rotational Tripod Press
讓虎口轉向前方,照顧手腕和肩膀
💛Lateral Squat to High knee Hold
單邊腳尖有離地，才能上站後身體轉向，膝蓋要一直跟腳尖同個走向喔～
💛Side Kick Throughs
慢到快都來一點，感受核心穩定到加速的美！
💛Deadlift to Squat
掂起腳尖瞬間下蹲的小細節!
💛DB Overhead Swing
啞鈴從兩腿之間由後往前盪過頭，控制在頂端背部張力配合挺胸停留，下降時臀部後推延展！
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