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

你有沒有想過，為何你會喜歡Weightlifting?
What is your WHY?

I like how this sport has improved my body awareness, strength, mobility, balance and core stability. I enjoy chasing for the lift with great tech where the barbell would travel efficiently in the air while I pull myself under the bar with speed.

- Jeffrey Wong

充滿力量，同時追求技術完美的一項運動！

- KaKa Cheng

因為這個運動好有趣，舉到上去其實你form又未必正確，反而可能失敗嘅時候，你先知道form錯係邊，每個動作要剛柔並重，要好冷靜去做。一定要硬浄，所以我喜歡🙏🏼👍🏼

同埋見到有D人以為好簡單，因為舉重好講耐性，重量緊要，但係就因為重量令到好多人個form唔好，最後受傷，然後放棄，我自己覺得這個運動，你動作好，重量係自然上，用輕鬆嘅方法舉最大嘅重量👍🏼👍🏼

- Knox Wong

全身鍛鍊, 速度, 爆發力, 身體協調度, 改善自己 急躁嘅性格, 鍛鍊意志力自我修煉。

- Sunny Suen

起初覺得動作有型，
接觸後，發現weightlifting 不單講求技術，還要同精神、力量合一。
能夠完成動作，有好大的滿足感。

- Ryan Wong

因為真係好刺激 每一下lifting都係一個挑戰自己嘅機會 比到我好大嘅成就感。

- Kingsley Ko

我好享受獨處嘅時間，只有我同槓鈴 ，專心做好每一下動作。

- Tommy Yim

我鍾意的原因是weightlifting是一個可以表現到力量，爆發力和柔軟度的一項運動
好有美感好型
鐘意夠難，永遠有好大的進步空間
對力量，身型改造比普通做gym有更大的效果

- Gary

Olympic Weightlifting 是將速度、技術、力量合而為一的運動，每次訓練時腦根必須清晰，但舉的時候則需要剎那的爆發力，使我集中力和爆發力都有所提升！是一個力量的藝術！

- Steve Chow

Jeffrey Wong
Kingsley Ko
Tommy Yim
Steve Chow
Ryan Wong
Chi Lam
Cheng Ka
Sunny Suen
K Knox Wong
Justin Siu
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#AskKenneth⁣ #TeamKenneth⁣ #snatch⁣ #CleanandJerk⁣ #squat
#weightlifting⁣ #HongKongWeightlifting
#onlinecoaching #網上訓練 #香港舉重 #奧運舉重⁣

Posted @withregram • @alex_cwy

坐姿划船Ep. 2
今次我會再同大家分享三個划船常見毛病和改善建議，如果你成日都覺得划船動作好唔自然就要留意下啦！

❌過份挺胸
這個毛病比較常見於著重「挺胸」提示的學員身上， 挺胸的提示本身並沒有問題 ， 但過份側重於挺胸提示容易會令學員使用胸椎前凸（t-spine extension ) 代償 肩伸（shoulder extension)動作， 令動作距離縮短。 所以學員應保持在背椎中位（neutral spine)的情況及保持腹肌發力的情況下進行動作 , 減少過份挺胸動作出現

❌身體擺動
比較常見使用大重量划船的學員身上 ， 如果訓練目的是進行肌肥大訓練， 學員應運用適當的技巧把最多的訓練刺激放在目標肌肉上， 而身體擺動會運用動力（momentum) ，腰部和臀部肌肉 令身體划更大的重量， 令目標肌肉（背闊肌）的所得到訓練刺激減少，訓練成效下降， 改善建議就是用輕的重量 和 保持上身穩定的情況下 令目標肌肉達至最大的刺激

❌用太多手力
常見於學員未能運用肩胛後引（scapula retraction) 和 肩伸(shoulder extension)， 而使用(二頭肌）俗稱老鼠仔帶動動作, 二頭肌在划船動作中只是協助背闊肌完成收縮過程， 而二頭肌過份收縮， 間接令肩部肌肉（上斜方肌）收縮， 俗稱（縮膊）。 改變建議是先學習運用肩胛骨後引動作，然後使用 肩伸帶動動作 減少二頭肌代償問題

Seated row common error vol.2
Throughout my exercise experience and observation from student , here are three common errors and tips I would like to share with you guys !

❌ Excessive upper arch
Often we are told to keep the chest up during pulling type exercises such as pull up , barbell row, however if this cue is being overused , student will unconsciously use the chest arch to shorten the pulling range of motion from shoulder , which also place lesser stimulus on
the back muscles. To correct the movement , it’s necessary to brace the core to prevent from any chest arch.

❌Body swing
This Usually happens in students whose row heavy, if the goal of doing the seated row is hypertrophy (muscle cells growth) , then he/she should use the most precise technique to maximise the stimulus on the target muscles, that being said , body swing will take the work load off the upper back to other area such as lower back , hips and using momentum to finish the exercise. Put on a lighter weight and row with a more stable torso to row is a way to stimulate back muscles in seated row

❌Rowing with biceps
Biceps are the secondary muscles that responsible in the (arm flexion) part of the motion , however, beginners tend to lead the rowing motion with flexing the arms, this will tense up the neck muscle (upper trapezius) subsequently. Instead, try to initiate the movement by pulling the shoulder blades back and down , then pull the elbow back (shoulder flexion), that will helps to activate more back muscle

Credit to @markys_strength_performance

自然健美的五個訓練提示⁣
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1️⃣ 首先大家要知道⁣
如果你想有結果 #result 的出現⁣
你必須熱愛喜愛訓練⁣
尊重每一次的訓練⁣
即是你的目標不是參加健美比賽⁣
你亦要把自己當作健美運動員一般去訓練⁣
因為訓練是hard-core 和serious 的。⁣
⁣
2️⃣ 我知道大家很喜歡操胸⁣
但你要知道⁣
訓練背肌被訓練胸肌更加重要⁣
我的建議是⁣
3:1 或 3:2⁣
⁣
3️⃣ 如果大家想增胸肌的話⁣
你應該著重背部訓練⁣
⁣
對於奧運舉重 #olifts 來說⁣
背部訓練比胸部訓練還要重要⁣
⁣
4️⃣ 除非你的屋企有相當有設備齊全的健身設施 ⁣
包括 Squat Rack, DB 2kg to 60kg, Barbell, bumper plates, cable machines, back extension....⁣
我都不建議大家長時間在家中訓練⁣
⁣
記住 HomeWorkout 是暫時性的，是短暫的⁣
尤其對於從來沒有訓練⁣
到剛剛開始接觸訓練的學員⁣
當然會見到成果⁣
但一兩個月之後⁣
他便會感覺到不足和停滯不前⁣
⁣
5️⃣ 另一方面⁣
你必須和一班志同道合的人一起進行訓練⁣
說同一樣的方言⁣
培養訓練氣氛是非常重要的⁣
⁣
大家想收看 Back & Delts 的整段片段⁣
可以click https://youtu.be/ih_YbALsU24
⁣
⁣
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#AskKenneth #TeamKenneth #strength #hypertrophy #weightlifting #hypertrophy #naturalbodybuilding #back #delts #onlinefitnesscoaching #線上訓練 #網上訓練 #向着目標出發 #努力 #奮鬥 #不輕易放棄 👊🇨🇦🇭🇰#自然健美 #DrugFree #相信表現

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Full Body TONE & SCULPT Gym Routine (Supersets) | Joanna Soh

Lifting weights build muscles and having more muscles make your body burn fat more efficiently. Here's of my favourite total body gym routine. SUPERSETS are a great way to increase the work load, muscle tension and to get more done in less time. Here are 4 supersets targeting all the major muscles in your body. All you need are dumbbells and barbells and you can get this workout done in less than an hour!

SUPERSET 1 (Legs, Thighs, Glutes & Shoulders)
1) Goblet Squat
2) Sumo Squat Single Arm Press

SUPERSET 2 (Back, Shoulders & Traps)
1) Bent Over Barbell Row
2) Barbell Upright Row

SUPERSET 3 (Chest & Triceps)
1) Alternating Dumbbell Presses
2) Narrow Push-ups

SUPERSET 4 (Core)
1) Kettlebell Swing
2) Plank

**Complete 3 - 4 rounds for each superset before moving on to the next. Rest for 60 - 90 secs in between each round.

________________
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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 10 years of experience.

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Full Body TONE & SCULPT Gym Routine (Supersets) | Joanna Soh

Một buổi tập Pull/push kết hợp cả đẩy và kéo trong một buổi tập cực kì chất. Hãy thử tập ngay để có một trải nghiệm mới về cơ bắp.

Các bài tập trong video:
1. Muscle Up (x8)
2. Barbell Bent Over Rows (x10)
3. Dips (x15)
4. L-sit Pull Up (x12)
5. In & Out Push Up (x15)
6. Chin Up (X12)
7. Bench Dip (Max Out)
8. Australian Pull Up (Max Out)

Tập routine trên 3 vòng nhé.

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Bài Tập Cơ Core - Cơ Bụng Giữa Sáng Sớm - Landmine Barbell Abs - Coach Ryan Long Fitness
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