你的腿沒有增大嗎? 基因不好? 沒問題，我來示範怎麼增大你的腿! (無須槓鈴深蹲)
這個影片中我們分享 Sebastian 增大他的腿的方式，就連下半身不良的基因也不是問題。訓練裡包含不同的動作及方式來幫助你克服成長停滯期。一個非常重要的分享是這個訓練不需要操作槓鈴深蹲。
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論文連結:
James Peter Fisher, Luke Carlson, James Steele, Dave Smith. The effects of pre-exhaustion, exercise order, and rest intervals in a full-body resistance training intervention. Applied Physiology, Nutrition, and Metabolism, 2014; 1 DOI: 10.1139/apnm-2014-0162
Brennecke, A., Guimaraes, T.M., Leone, R., Cadarci, M., Mochizuki, L., Simao, R., et al. 2009. Neuromuscular activity during bench press exercise performed with and without the preexhaustion method. J. Strength. Cond. Res. 23: 1933–1940. doi:10.1519/JSC.0b013e3181b73b8f. PMID:19855317.
Gentil, P., Soares, S.R., Pereira, M.C., Cunha, R.R., Martorelli, S.S., Martorelli, A.S., and Bottaro, M. 2013. Effect of adding single-joint exercises to a multi-joint exercise resistance training program on strength and hypertrophy in untrained subjects. Appl. Physiol. Nutr. Metab. 38(3): 341–344. doi:10.1139/apnm-2012-0176.
Range of motion and leg rotation affect EMG activation levels of the superficial quadriceps muscles during leg extension.
https://www.ncbi.nlm.nih.gov/pubmed/24983846
A Comparative Study of 6 Weeks Single and Double Leg
Resistance Training in Basketball Players
http://www.iosrjournals.org/iosr-jspe/papers/Vol3-Issue5/I03055257.pdf
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