【『新手健身要點』(三) 肌肉動作】
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平時打d文都係比有健身習慣既人睇
今日就打番d比新手睇既文啦不如
希望可以幫到將會或者未接觸健身既你啦
A. 定下目標
B. 安全需知
C. 肌肉動作
D. 訓練計劃
#以上4點為吸納不同新手既意見及問題而整合
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C🔵
可以分為8大類
1. 推 Push
2. 拉 Pull
3. 屈 Bent
4. 伸 Extend
5. 轉 Twist/ Rotation
6. 蹲 Squat
7. 弓步 Lunges
8. 硬拉/ 鉸鏈 Deadlift/ Hinge
以上8大類動作除左令你知道人體可以做乜外
最重要係可以將佢地分別加入唔同日子既訓練到
然後慢慢就組成你自己既一套
e.g. 我今日要做Push + Extend
就可以做bench press, push up 因爲當中已包括 胸既推 三頭既伸 當然更可以加個獨立既 三頭伸肌啦
了解人體動作牽涉到邊一類
就更容易令你明白乜肌肉負責乜動作喇
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1.推 可以係胸推 膊推
e.g. Chest press, Dumbbell overhead press, Mediball push
胸大肌 三角肌
2.拉 大多數為背部動作
e.g. Barbell row, Face pull, Pull up, Chin up
背闊肌 斜方肌 大小圓肌
3.屈 可以係腹屈 手屈 腳屈
e.g. Crunch, Biceps curl, Leg curl
腹直肌 二頭肌 膕繩肌
4.伸 可以係手伸 腳伸
e.g. Cable triceps extension, Leg extension
三頭肌 四頭肌
5.轉 身體轉向 或 關節旋轉
e.g. Torso twist with weights, Russian twist, Shoulder external/ internal rotations
腹外/內斜肌
6.蹲 係就係深蹲
e.g. Barbell squat, Sumo squat, Single leg squat
成身肌肉都用緊
7.弓步 就係弓步
e.g. Lunges, Reverse lunges, Cross behind lunges
四頭肌 膕繩肌 比目如肌
8.硬拉/鉸鏈 即係成個軀幹一同牽引既動作 ⚠️⚠️⚠️
e.g. RDL, Kettlebell swing, TRX hip hinge, Hip thrust,
成身肌肉都會參與
prime mover 為 Gluteus Hamstring etc...
呢個為一個較特別既動作 ⚠️⚠️⚠️
因為係頭7類動作中都可能需要到Hinge去幫手
同時作出重心轉移同作出平衡
e.g. Squat既時候需要Hip hinge, Barbell row時需要Hip hinge將patpat推後從而令到上身軀向下整個移動
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當大家明白到呢8類動作既分別 就可以同時認識肌肉既運作同慢慢了解佢地既功用喇
其實當中仲有 外展 內收 外旋 內旋 下壓... 等等細分
不過太多唔係到講喇
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下Part最後講
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🔶🔶‼️ 一對一 及 一對二正在進行 ‼️🔶🔶
聯絡方法: Inbox 我吧 🤣📩📩📩
或者 📲📲 whatsapp我 (下面為快速 CHAT link)
❇️❇️ https://wa.me/+85253736331 ❇️❇️
❗️想參與多d Q&A 及 睇我上堂實況❓
🟠🟠 個人Instagram:
www.instagram.com/jimzacdon 💡
🟠🟠 長文專用 instagrm
www.instagram.com/gymzacdon
💰💰💰一對一訓練前評估為 HKD $800 💰💰💰
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#全民健身 #全民運動 #光復健身 #全民健身刻不容緩
#健身的事 #GymzacDon #JimzacDon #Fitness #Strength #Power #香港 #健身教練 #健身 #香港健身 #舉重 #hkig
同時也有3部Youtube影片,追蹤數超過250萬的網紅Joanna Soh Official,也在其Youtube影片中提到,Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ Gr...
「hip thrust weights」的推薦目錄:
- 關於hip thrust weights 在 GYMZACDON 健身的事 Facebook 的最讚貼文
- 關於hip thrust weights 在 Joanna Soh Facebook 的最讚貼文
- 關於hip thrust weights 在 Emi Wong Facebook 的最佳解答
- 關於hip thrust weights 在 Joanna Soh Official Youtube 的精選貼文
- 關於hip thrust weights 在 Joanna Soh Official Youtube 的最佳貼文
- 關於hip thrust weights 在 Joanna Soh Official Youtube 的最讚貼文
hip thrust weights 在 Joanna Soh Facebook 的最讚貼文
NEW workout! Click here to watch the full video and to learn the exercises step-by-step: https://youtu.be/DBLvz2CsBQQ
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It’s such a trend to have “big butt” now.. 😂 I remember I used to want to reduce my butt and thighs, cause they are naturally thicker. 😑
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Well, these are 5 effective Glute & Hamstring Isolation exercises to have firmer and more lifted 🍑 🍑 Our glutes are connected to our hamstrings, so it’s important to work on both muscles!
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EXERCISES:
1) Romanian Deadlift
2) Hip Thrust
3) One-Legged Leg Press
4) Single Leg Lunge
5) Lying Hamstring Curl
**Make sure you’re lifting heavy enough to only complete 12 reps max for each exercise. If you can go for more reps, then you have to increase the weights!
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#jsohactive #fitness #fit #fitnessmotivation #fitnessgirl #fitnesslifestyle #fitnesslife #fitgirls #fitgirl #fitspo #fitspiration #fitnessmodel #girlswholift #strengthtraining #strongwomen #butt #glutes #glute #hamstrings #legworkout
hip thrust weights 在 Emi Wong Facebook 的最佳解答
Human Deadlift!
Build your booty and legs outside of the gym - No weights? no problemo my friends
Grab your boyfriend / girlfriend / partner / buddy / best friend and give this a try👫👭👬👯👯♂
My Weight: 108lbs
Chad's Weight: 165lbs (but this style of deadlifting leaves his feet on the floor, so I am not lifting his whole weight)
✅Deadlift's Benefits
❗Apart from building booty and working the legs, it actually engages more muscles than most exercises
❗It accelerates fat burning
❗It helps build abs by increasing your core strength and improving core stability and hence posture
❗It strengthens your posterior chain and muscles joints, and hence a more injury-resistant back
❗It increases your cardio ability (at least 10 reps or more)
💡Tips for correct Deadlift form:
1⃣Don't arch your back. Tighten your abs, keeping your back straight throughout the whole movement
2⃣Carry the weight (in this case, Chad) up as close to your body as possible
3⃣Use your legs to drive through your heels and then thrust your hip as you are bringing the weight up. Don't bend forward and use your arms to pull
4⃣Keep your head up and chest out so your back is aligned
5⃣Don't let your knees cave in to avoid knee pain
P.S. Chad's face looks like he's cursing me the whole time😂
hip thrust weights 在 Joanna Soh Official Youtube 的精選貼文
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Grow Your Butt | Glute & Hamstring Isolation Exercises | Joanna Soh
Isolation exercises CAN increase your butt! Our glutes connected to our hamstrings, so it’s important to work on both muscles in order to achieve a firmer and more lifted butt.
These are 5 of my favourite exercises in the gym, which I do on a weekly basis. For best results, aim to lift heavy and complete only between 10 - 12 reps each set. If you can go for more reps, then you have to add on the weights and lift heavier.
EXERCISES:
1) Romanian Deadlift
2) Hip Thrust
3) One-Legged Leg Press
4) Single Leg Lunge
5) Lying Hamstring Curl
Complete 3 - 4 sets each.
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Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
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(Subscribe to my website for printable workouts & recipes)
My Fitness App
https://www.instagram.com/fio.app
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Grow Your Butt | Glute & Hamstring Isolation Exercises | Joanna Soh
hip thrust weights 在 Joanna Soh Official Youtube 的最佳貼文
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Watch Next Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
Get your bum sculpted with these glute targeted exercises. This is a strength training workout to build muscle and strength. No jumping, no equipment and you can do this anywhere.
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.
________________________________________
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
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EXERCISES
1) Single Leg Lunge
2) Squat Abductor
3) Donkey Kick
4) Frog Kick
5) Hip Thrust
6) Single Leg Hip Thrust
45secs Work - 15secs Rest. Aim to complete 3 circuits.
Take a 1 minute break in between circuits.
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hip thrust weights 在 Joanna Soh Official Youtube 的最讚貼文
♥ Nana used to only weigh 42kgs! She's now at a healthy 53kgs with consistent strength training and eating well. If you struggle to gain weight or if you want to get sculpted, follow this workout routine! Read below for more info.
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Nana is one of the most well-known faces in Malaysia’s fitness industry. She is deeply passionate about combating obesity, and has delivered talks and seminars across the country about the importance of active living. She also likes to challenge the perspective of women in weight-training.
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Stay connected and follow us:
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Tempo: 3 – 1 – 1
Reps: 12 – 15 reps per exercise
Sets: 3 per exercise
Do this routine 3 – 4 times weekly
Exercises
1) Squat with Dumbbells (3 – 5kgs each)
2) Romanian Deadlift (4 – 8kgs each)
3) Split Squat with Stepper
4) Hip Thrust
5) Cable Kickbacks (6 - 12kgs)
The weights should be heavy enough for you to lift between 12 - 15 reps. If you can lift more than 15 reps, then you need to increase the weight. If you struggle to lift up to 12 reps, then the weight is too heavy for you, reduce it.
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This workout is based on HYPERTROPHY strength training. What is muscle hypertrophy? Muscle hypertrophy involves an increase in size of skeletal muscle cells (hence, weight gain). The goal of most hypertrophy exercises is progressive hypertrophy, ensuring each workout taxes the muscles more that previous through training manipulation.
What you need to consider and be aware of every time you are undergoing hypertrophy exercises is:
1) Time under tension which is how long each repetitions or sets takes.
2) Repetitions. Optimal reps range for hypertrophy is between 8 to 12 reps.
3) Tempo. How fast and slow you move the weight through the eccentric, concentric and isometric faces. For this, it's 3 - 1 - 1 tempo. 3 seconds eccentric, 1 second concentric and 1 second isometric.