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

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

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【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

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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。

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วันจันทร์ สีเหลือง 😊✌🏻💛 #fitwithploychidjun @may_melisaaa
จัดหนัก วันนี้ ลองทำตามกันดูนะคะ
Sweaty HIIT 🥵 💦 40/20
- Dumbbell Thruster
- Reverses Lunges + knees up
- Splits jump on Step
- wall sit + DB In Out
- Lying leg raises
- Bicycle Crunch

DAY 1
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Self transformation journey began earlier today. Delayed by a couple of days due to fever (I’m still under the weather but told myself just do whatever I can).
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Started of with brief warm up and warming up my squats with unloaded bar, performing 15reps for 4sets. I find that as I get older, warm up needed to be longer lol (do share with me if you are experiencing the same) 😂
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Working set was simple.
Giant sets of total body work. No crazy heavy weights but I focus on intention.
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I posted idea of workout routine on my IG story, you can have a look. But I tweak mine slightly as I feel I can push for more.
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Today’s workout!
Seated Smith Squats 10x
Side Step Up kick backs w dumbbell 10x
Seated dumbbell shoulder presses 10x
Single arm dumbbell rows 10x
Overhead Triceps extension 15x
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All is done without rest and repaying it for 5sets.
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A little bit hard to perform due to coughing but I’m happy I managed to start my Day 1.
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Feeling energetic from @bodylab.co Spray and it does helps a lot with training.
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Overall, I just can’t wait for more great days ahead. Really miss my dear coach @benperformancecoach And his guidance. I’ll be back soon ok.
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Workout attire powered by @underarmourwomen @underarmourmy I need to get @mistyonpointe Range soon!
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#fitnesswithnana #bodyLab #UnderArmourMy

這次分享15個只用啞鈴就做到的腿臀訓練動作！
啞鈴的重量就因應自己的能力選取～
就算健身房的儀器都有人在用也不怕了！

1. Goblet Squat - 深蹲初學者必做
2. Sumo Squat - 刺激大腿內側
3. Heels Elevated Squat - 刺激四頭肌
4. Split Squat - 跨距有分別
5. Single Leg Squat To Box - 難度高！
6. Forward Lunge
7. Reverse Lunge - 適合前膝痛人士
8. Reverse Lunge Knee Up
9. Romanian Deadlift - 腿後肌伸展
10. Single Leg RDL - 單腿平衡
11. Hip thrust
12. Elevated Glute Bridge - 增加動作幅度
13. Elevated Single Leg Glute Bridge
14. Step up - 單腿訓練動作
15. Donkey Kick Back
Bonus: ???

Follow me on Instagram: Leannethephysio

Music by Ryan Little - blessings. - https://thmatc.co/?l=B17D3F27

最常收到的問題，其中一條一定是如何增加跳高能力。運動員想增加跳高能力其實更需要懂得吸收力量，能夠急停/短缺停留後吸收力量再而轉發成更大的動力是增加跳高能力關鍵。今日為大家介紹的四項訓練都是針對產生力量而設的。
Single Arm Dumbbell Snatch
Kettle Bell Swing
Box Jump
Step-Up Jump

Increasing a vertical jump requires that an athlete absorb force well, momentarily stop and transfer the stored energy into force production. Today we are going to introduce 4 different movements that will focus more on the force production aspect.
1.) Single Arm Dumbbells Snatch
2.) Kettlebell swing
3.) Box Jump
4.) Step Ups Jumps.

These exercises will teach an athlete how to produce greater amounts of force in a shorter period of time, leading to higher vertical jumps, easily getting by your defender and faster sprint speeds! Enjoy everyone!!

最常收到的問題，其中一條一定是如何增加跳高能力。運動員想增加跳高能力其實更需要懂得吸收力量，能夠急停/短缺停留後吸收力量再而轉發成更大的動力是增加跳高能力關鍵。今日為大家介紹的四項訓練都是針對產生力量而設的。

1️⃣Single Arm Dumbbell Snatch
2️⃣Kettle Bell Swing
3️⃣Box Jump
4️⃣Step-Up Jump

Increasing a vertical jump requires that an athlete absorb force well, momentarily stop and transfer the stored energy into force production. Today we are going to introduce 4 different movements that will focus more on the force production aspect.
1.) Single Arm Dumbbells Snatch
2.) Kettlebell swing
3.) Box Jump
4.) Step Ups Jumps.

These exercises will teach an athlete how to produce greater amounts of force in a shorter period of time, leading to higher vertical jumps, easily getting by your defender and faster sprint speeds! Enjoy everyone!!