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

To me the best version of a shoulder press I like to do is the seated dumbbell military press with a slight incline to the bench. I turn my wrist slightly more neutral as it allows for better range of motion without the discomfort from the clicky shoulders.

Fueled by: @yamamotonutrition.my

@anytimefitnesssunwaygeo @topspeedfitnessarena

#yamamotonutritionmalaysia #yamamotonutrition #teamjosephlai #josephlaifitness #anytimefitnesssunwaygeo #fitspo #fitness #hypertrophycoach #bodybuilding #bodybuilder #fitnessaddict #classicbodybuilding #ripped #aesthetic #fitfam #shred #strengthandconditioning #physique #mensphysique #motivation #personaltraining #personaltrainer #shredded #fitnessmodel #ifbb #fitnessmotivation #ifbbproleague #oldschoolbodybuilding

To me the best version of a shoulder press I like to do is the seated dumbbell military press with a slight incline to the bench. I turn my wrist slightly more neutral as it allows for better range of motion without the discomfort from the clicky shoulders.

Fueled by: @yamamotonutrition.my

@anytimefitnesssunwaygeo @topspeedfitnessarena

#yamamotonutritionmalaysia #yamamotonutrition #teamjosephlai #josephlaifitness #anytimefitnesssunwaygeo #fitspo #fitness #hypertrophycoach #bodybuilding #bodybuilder #fitnessaddict #classicbodybuilding #ripped #aesthetic #fitfam #shred #strengthandconditioning #physique #mensphysique #motivation #personaltraining #personaltrainer #shredded #fitnessmodel #ifbb #fitnessmotivation #ifbbproleague #oldschoolbodybuilding

#ภาค3 95 กิโล ไปต่อยังไงดี?

เวลานั้นผมรู้ว่าต้องการลงแข่งรุ่น Junior อายุไม่เกิน 21ปี มีเวลาเตรียมตัวอีกประมาณปีกว่า และผมรู้ว่าโปรแกรมอาหารผมดีอยู่แล้ว ผมจึงเลือกที่จะเปลี่ยนโปรแกรมการซ้อม นี้คือโปรแกรมการซ้อมของผมช่วง 6 เดือนแรก

จันทร์: Chest+Biceps
Bench press 4set 12-8reps
Incline dumbbell press 4set 12-8reps
Dips with weight all 4set all max reps
Barbell curls 4set 12-8reps
Preacher curls 4set 12-8reps
Concentrations curls 2set 15-20reps
Abs training 15 minutes

อังคาร:Legs+Hamstring
Squat 4set 15,12,10,8
Leg press 4set 12,10,8,8
Smith machine squat 3set 20reps
Straight leg deadlift 4set 15-20reps
Leg curls 4set 10-2reps
Cardio 30 minutes

พุธ:หยุดพัก

พฤหัสบดี:Back+Traps+Calf
Pull up 4set 15,12,10,10 last 2set with weights
Barbell row 4set 12,10,8,8
Close grip pull down 4set 15,12,10,10
Seated row 3set 12,10,8
Hiper extensions 4set 20reps
Dumbbell shrugs 4set 12,10,8,8
Standing calf raises 5set 15,15,15,8,8
Cardio 30 minutes

ศุกร์:Shoulder+Tricep+Abs
Side lateral 3set 20,20,20 it's for warm up.
Dumbbell press 3set 12,10,10
Military press 3set 12,10,8
Up right row 3set 15,12,10
dumbbell bent over row (focus rear delt, trap) 4set 15,12,12,12
Lying Triceps extensions 3set 12,10,10
Dips behind the back all set to max with weights
Cable press down 3set 15,12,10
Abs training 15 minutes

เสาร์:Calf+Weak body parts
Seated calf raises 4set 20-30reps
Standing Calf raises 4set 6-10reps

วิธีซ้อมทั้งหมดผมซ้อมพิรามิตสไตล์ เพิ่มน้ำหนักมากขึ้นเช็ทต่อเช็ท ท่าซ้อมแบบเบสิค ท่าพื้นฐาน ทุกท่าซ้อมมีแค่เช็ทสุดท้ายที่ออกแรงแบบMax

ผมซ้อมประมาณนี้ 6เดือน น้ำหนักขึ้นเพิ่ม 2-3กิโล น้ำหนักขึ้นไม่ค่อยเยอะแต่ร่างกายโดยรวมดูดีขึ้นเยอะ โดยรวมผมอยากจะบอกว่า ไม่มียาวิเศษไหนที่กินแล้วดูใหญ่เหมือนอาร์โนลด์ แต่มันคือการกินการซ้อมอย่างถูกวิธีครับ

สุขภาพแข็งแรงไม่มีโรค เป็นลาภอันประเสริฐของคนเราครับผม

**บทความนี้ ผมเขียนและเล่าเกี่ยวกับเรื่องราวการกิน และ การซ้อม จากประสบการณ์ตรงของตัวผมเอง**

THE FITWHEY TEAM
Coach Mike

今天再度邀請到來自英國的教練Matt帶May練臀肌+肩膀！
以下訓練也適合初階者(建議有專業人士指導，先從輕重量開始)
菜單如下：
臀肌
暖身1臀橋 Glute Bridge 15-20下 3組
暖身2 青蛙臀橋 Frog Pump 15-20下3組
正式組1 羅馬尼亞硬舉 Romanian Deadlift 10-15下3-4組
正式組2 史密斯臀推 Smith Machine Hip Thrust 10-15下3-4組
正式組2保加利亞分腿蹲 Bulgarian Split Squat 10-15下3-4組
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肩：
站姿肩推Military Shoulder Press 10-15下3-4組
啞鈴側平舉 Dumbbell Lateral Raise 10-15下3組

影片中提及的Double Rest Pause是什麼呢？
就是做8下-休息10秒-繼續做8下的訓練模式
可以套用在練上/下半身的最後一個set，會非常的有感！
場地提供：the key(台北東區)
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如果你還想看我和Matt什麼樣的訓練內容，
歡迎在下面留言!!
Matt的IG搜尋 @cabfitnesstaipei
我的IG:may8572fit https://www.instagram.com/may8572fit/?hl=zh-tw
follow 我的健身食譜 #mayfitbowl
我的增肌減脂食譜書購買連結：https://www.books.com.tw/products/0010801832
我的愛用女性系列蛋白粉diet plus https://www.myo-band.com.tw/product/diet-plus/
折扣代碼May10有9折優惠！

Tại sao bạn cần Cheat Meal trong quá trình giảm mỡ?

Có vô lý hay không khi trong giai đoạn diet mà đi ăn pizza, hamburger, khoai tây chiên? Hãy xem clip cùng mình và tìm hiểu tại sao lại xảy ra điều này!

Các bài tập mình áp dụng trong ngày #VAI:

Seated Dumbbell Press: 4x6 @tempo 2011 - RIR 2
Close Grip Bench Press: 3x8-12 @tempo 2211 - RIR 1
Barbell Standing Military Press: 3x8-12 @tempo 2211 - RIR 1
Machine Lateral Raise: 3x12-15 @tempo 2212 - RIR 1
Flat Cable Fly: 3x12-15 @tempo 3010 - RIR 1
Dumbbell Skull Crusher: 4x8-12 @tempo 2212 - RIR 1

————————————————————
“Muốn đi nhanh thì đi hãy một mình,
Muốn đi xa thì hãy đi cùng nhau.”

Ai có nhu cầu Online Coaching hay tư vấn thì tương tác với mình qua:

▶️ Youtube Channel:
https://metub.net/annguyenfitness
?Mail: [email protected]
?Facebook cá nhân:
https://www.facebook.com/shredan72
?Fanpage:
https://www.facebook.com/Shredan7294/

Ep 12: CHỮNG CÂN À? CHUYỆN NHỎ!

Hôm nay mình sẽ tiếp tục ngày 2 của tuần thứ 3️⃣ với một chủ đề khá phổ biến: “CHỮNG CÂN”. Hãy xem video để coi mình giải quyết vấn đề này đơn giản như thế nào nha!

Truy cập fanpage chính thức A.N.F để đọc chi tiết hơn về vấn đề này và những kiến thức hay ho khác nữa:
https://www.facebook.com/Shredan7294/

✅VỀ PHẦN LUYỆN TẬP:

Hôm nay sẽ là ngày #PUSH #DAY với các bài #NGỰC #VAI #TAYSAU #BỤNG, các bài tập và số reps thì mình sẽ để ở dưới đây:

Bench press: 4x5 @RPE 7-8-9-Load Drop
Incline dumbbell press: 4x5 @RPE 7-8-9-Load Drop
Pec deck flyes: 3x15 @RPE 8
Standing military press: 3x15 @RPE 8 (superset với dumbbell lateral raise)
Dumbbell lateral raise: 3x15 @RPE 8
Dips: 3x amrap (nhiều reps nhất có thể) @RPE 9-10
Triceps rope extension: 3x12-15 @RPE 8
Overhead triceps extension: Cluster sets 20-10-10-10 (50 reps)
Legs on bench crunches: 3x10(crunch),10(side crunch), 10 giây giữ (3x20 và 10s giữ)

Các bạn áp dụng và hãy nêu cảm nhận của các bạn về NGÀY 16 ngay dưới phần bình luận nhé !
————————————————————
“Muốn đi nhanh thì đi hãy một mình,
Muốn đi xa thì hãy đi cùng nhau.”

Ai có nhu cầu Online Coaching hay tư vấn thì tương tác với mình qua:


▶️ Youtube Channel:
https://metub.net/annguyenfitness
?Mail: [email protected]
?Facebook cá nhân:
https://www.facebook.com/shredan72
?Fanpage:
https://www.facebook.com/Shredan7294/