Strong First 每當有新的文章,都會寄信件通知我們這些會員,這真的很貼心
最近一篇最新的文章“More Mass with Minimal Gear”是談到,因為疫情美國封城的關係,大部分的人只能用自身體重,加上HIIT來訓練自己,可以想到的動作不外乎就是雙槓撐體、伏地挺身和引體向上來訓練肌肥大
文章中他們解釋了何謂肌肥大、訓練建議以及如何觸發肌肥大,最後用訓練計畫做結尾,以下是我整理文章重點內容,雖然有一些觀點,飛教練認為或許還需要討論但是整體我認為很不錯耶,所以想說跟大家分享一下(如果有解釋不到位的地方還請跟告訴我喔🙇♂️)
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什麼是肌肥大呢??
當我們想到肌肥大你一定會想到的就是給肌肉的張力,張力能夠刺激我的肌肉內蛋白的合成,張力越大,蛋白的合成就會越多,因為肌肉細胞感覺到肌肉纖維正在發生損傷,就好像快要發炎了一樣
以下有三點是影響肌肉纖維最大張力的因素:
1.強度
2.訓練量
3.有沒有正確讓目標肌群受力
基於以上幾個要點,這邊也列出了五個能讓肌肥大最大化的方式
1.機械損傷式的肌肥大(注重離心或是刻意讓肌肉承受張力的時間拉長)
2.肌漿式肥大(由細胞內液組成的肌漿的大小增加)
3.代謝壓力式的肌肥大(透過接近力竭的長時間肌肉收縮刺激肌肉內產生變化)
4.神經內分泌肌肥大(高強度訓練產生的睾酮和生長激素等激素,為肥大提供了有利的環境)
5.肌肥大張力的量(這邊是指“一組”訓練中所花費的時間,不是訓練總量用公斤數去計算的那種)
但是要注意的是,如果訓練的強度不夠,在訓練內所維持張力的時間將會沒有意義,在不同的強度或是給肌肉不同刺激的目的下,所安排的訓練菜單也會有所不同
⏱訓練方式是以2 0 1 1這樣的節奏來訓練
2011意思就是說 離心2秒,等長收縮(肌肉在被拉到最長的位置時)0秒,向心收縮1秒,頂峰收縮1秒,所以總共花費4秒
💪代謝壓力的訓練方式
以引體向上為例 你可以試試看4*5 (4組5下),5RM,五下先做完力竭,然後馬上降重量,再做五下5RM的重量,再降重量,再做五下5RM的重量,每一組由三個小組所組成,然後每一個組,都是使用前面所說2011的節奏方式執行,所以一組會花大約60秒
🏋️♀️神經內分泌肌肥大
8*3 (8組3下)5RM
用2011的節奏執行,所以每一組大約是12秒
肌肉肥大應該要如何觸發呢??
我們上面有討論過,主要還是透過一些機械張力,讓肌肉有一些機械損傷
然而肌肥大也是有三種不同肥大的方式 (括弧內是飛教練自己加的)
1.肌漿肥大 (健美式的訓練,外觀大於功能)
2.肌原纖維肥大(運動員比較注重的肥大方式,也就是功能性肌肥大)
3.Myonuclei domain hypertrophy(肌肉細胞核區域肥大?這邊不確定是不是這樣翻譯,有上網稍微找一下,好像是說肌肉內細胞核的數量與肌肥大的程度成正比)
總結一下這篇文章的重點,肌肉肥大最主要就是要有足夠的強度、善用離心訓練、適度的機械損傷刺激和適度的疲勞,讓蛋白質有更好合成的效率
文章中有列出課表讓大家試試看,但是請記得量力而為
課表為超級組 A1和A2是一組,同理BCD動作也是一樣,第一週可以嘗試課表中給的最低動作次數,等到身體慢慢適應了,次數再慢慢往上加 (英文的動作要翻譯成中文有點困難...建議大家可以上youtube把動作名字打上去搜尋看看)
---------課表⬇️----------
Session 1:
A1) Tuck Front Pull (2111) 4 x 4-6, Rest 20 seconds (If needed: Tuck Front Pull Regression)
A2) Pullup (3111) 4 x 6-8, Rest 120-180 seconds
B1) One-Arm Eccentric Archer Pushup (2111), 4 x 6-8/6-8 (do equal reps on both right and left sides), Rest 20 seconds (If needed: One-Arm Eccentric Archer Pushup Regression)
B2) Ring Dip (3111) 4 x 6-8, Rest 120-180 seconds (If needed: Seated Ring Dip)
C1) False Grip Ring Row (2112) 4 x 6-8, Rest 10 seconds
C2) Tuck Back Lever Pull Out (3110) 4 x 6-8, Rest 90 seconds (If needed: Tuck Back Lever Pull Out Regression)
D1) High Chair Horizontal Dips (3111) 4 x 6-8, Rest 20 seconds
D2) Ring Triceps Extension (3111) 4 x 6-8, Rest 90 seconds
----------------------------------------------------------------------------
Session 2:
A1) Concentric Pistol Squat (0111) 4 x 6-8/6-8 (do equal reps on both right and left sides), Rest 20 seconds (If needed: Bench Concentric Pistol Squat Regression)
A2) Deficit Shrimp Squat (3111) 4 x 6-8/6-8 (do equal reps on both right and left sides), Rest 90-120 seconds
B1) Ring Leg Curl (2112) 4 x 6-8, Rest 20 seconds
B2) Reverse Nordic Curl (4111) 4 x 6-8, Rest 90-120 seconds
C1) Single Leg Calf Raises (3210) 4 x 10/10 (do equal reps on both right and left sides)
D1) Toes to Bar (2110) 4 x 8-10, Rest 10 seconds
D2) Ring Roll Out (3211) 4 x 6-8, Rest 60 seconds
----------------------------------------------------------------------------
Session 3:
A1) Ring Top Support 4 x 20-30 seconds at RPE of 8 variation, Rest 10 seconds
A2) Ring Dip (3111) 4 x 6-8, Rest 90-120 seconds
B1) Wide Grip Ring Row (2111) 4 x 12 at RPE of 8 variation, Rest 10 seconds
B2) Ring Y Flye (3111) 4 x 6-8, 10s, Rest 90-120 seconds
C1) Tuck Back Lever Hold 4 x 16 seconds at RPE of 10 variation, Rest 20 seconds
C2) Tuck Back Pull Outs (3110) 4 x 6-8, Rest 120 seconds
D1) Floor Tucks for Triceps 4 x 16 seconds, Rest 20 seconds
D2) Ring Triceps Extension (3111) 4 x 6-8, Rest 90 seconds
最後文章原著作者除了感謝他的老師們以外,也提醒大家營養補充要做好喔
原文連結:https://www.strongfirst.com/more-mass-with-minimal-gear/?utm_source=getresponse&utm_medium=email&utm_campaign=strongfirstnewsletter&utm_content=More+Mass+with+Minimal+Gear
#飛教練
#如果喜歡我的文章請幫忙分享並tag我喔
#私人教練 #一對一私人教練 #線上課程 #矯正運動 #肌力與體能 #無痛訓練 #健美 #運動工作室 #基隆健身教練 #台北健身教練
同時也有3部Youtube影片,追蹤數超過5,270的網紅Leanne Wu,也在其Youtube影片中提到,大鄉里第一次坐商務艙,所以別怪我太興奮了!! 等候登機沒事情做,所以找了個位置靜悄悄地動了一下。 大家下次在機埸等候登機也試試動起來吧! 每個動作做15下: 1. Chair squat 2. Push up 3. Split squat 4. Triceps dip 5. Chair crunch...
triceps dip on chair 在 香港健身小老闆Zoe 李芷慧 Facebook 的最讚貼文
12個動作 每個30秒 休息10秒 <7分鐘完成>
重複做2-3次 (可跟著我們youtube: zoe sport diary一起做噢)
1) 開合跳(Jumping Jacks)
2) 無影櫈(wall sit)
3) 掌上壓(Push-Up)
4) 仰臥起坐(Abdominal Crunch sit up)
5) 登階(Step-up Onto Chair)
6) 深蹲(Squat)
7) 三頭撐體(Triceps Dip On Chair)
😎 平板(Plank)
9) 拍膝(High Knees)
10) 弓箭步(Lunge)
11) T型撐體 (T Rotation)
12) 側平板(Side Plank)
美國運動醫學會(American College of Sports Medicine)的「健康與健身雜誌」(Health & Fitness Journal)發表研究報告,結合有氧運動與阻力訓練,完成..."High Intensity Circuit Training",簡稱 HICT),即能有效增強心肺功能,在15分鐘內得到半小時之效,非常適合沒有空閒時間的都市人。
高強度間歇運動(HIIT)就是使用全身的力量,在短時間做出需要爆發力的動作,中間不斷穿插著長時間的低強度活動來讓心跳恢復,HIIT的好處很多,包括可以在短時間內減肥、燃燒大量的熱量;運動後數小時的代謝率更高;降低血壓和血糖,還可以提高肌肉耗氧量!
訂閱我們的Youtube: Zoe Sport Diary
https://youtu.be/pv3fah2jKAg
triceps dip on chair 在 Leanne Wu Youtube 的最讚貼文
大鄉里第一次坐商務艙,所以別怪我太興奮了!!
等候登機沒事情做,所以找了個位置靜悄悄地動了一下。
大家下次在機埸等候登機也試試動起來吧!
每個動作做15下:
1. Chair squat
2. Push up
3. Split squat
4. Triceps dip
5. Chair crunch
6. Single-leg hip thrust
7. Shoulder tap
☾Follow me on instagram: Leannethephysio
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triceps dip on chair 在 【科學減肥】香港健身小老闆 Zoe 李芷慧 Youtube 的精選貼文
我係為食健身教練, 今集跟我一齊在家中減肥啦
心情好時運動,心情不好更要運動
出一身汗發洩一下又可以減肥!
超實用 -記得save低跟著做!歡迎留言討論運動感覺!
12個動作 每個30秒 休息10秒 <7分鐘完成>
重複做2-3次
1) 開合跳(Jumping Jacks)
2) 無影櫈(wall sit)
3) 掌上壓(Push-Up)
4) 仰臥起坐(Abdominal Crunch sit up)
5) 登階(Step-up Onto Chair)
6) 深蹲(Squat)
7) 三頭撐體(Triceps Dip On Chair)
8) 平板(Plank)
9) 拍膝(High Knees)
10) 弓箭步(Lunge)
11) T型撐體 (T Rotation)
12) 側平板(Side Plank)
美國運動醫學會(American College of Sports Medicine)的「健康與健身雜誌」(Health & Fitness Journal)發表研究報告,(連結: https://goo.gl/CFEaCF),結合有氧運動與阻力訓練,完成7分鐘「高強度循環訓練」("High Intensity Circuit Training",簡稱 HICT),即能有效增強心肺功能,在15分鐘內得到半小時之效,非常適合沒有空閒時間的都市人。
高強度間歇運動(HIIT)就是使用全身的力量,在短時間做出需要爆發力的動作,中間不斷穿插著長時間的低強度活動來讓心跳恢復,HIIT的好處很多,包括可以在短時間內減肥、燃燒大量的熱量;運動後數小時的代謝率更高;降低血壓和血糖,還可以提高肌肉耗氧量!
?訂閱 : http://www.youtube.com/c/ZoeSportDiary
大家好,我係 Zoe,係一個好為食又好貪靚ge健身教練
希望大家喜歡和訂閱:
?YOUTUBE: http://www.youtube.com/c/ZoeSportDiary
?IG: https://www.instagram.com/zoesportdiary/
triceps dip on chair 在 Jayda and Gina Youtube 的精選貼文
FITNESS SERIES: GINA’S ARM WORKOUT ROUTINE
WATCH TO FIND OUT Gina’s arm workout routine for lean, cut, summertime arms! Do this routine at the gym, at home or even at the office! It’s easy and the results are real!!
*Disclaimer: we not certified trainers , just simply showing you guys what we like to do and what works for us. :)
This video is about Gina’s fitness arm routine FOR BICEPS AND TRICEPS. Please note Gina definitely likes to do other exercises as well but these are her FAVES!
As we say in the video, you just have to find what works for you! For us, we have learned so much from being in the gym and working with trainers (we are still learning), and we hope that from this video you can learn something too and achieve those lean cut arms!
There are 6 exercises in total (3 for biceps and 3 for triceps) to complete this arm workout routine. Feel free to follow along below, and try these exercises out for yourself. Please do what works for you and of course at anytime if something doesn’t feel right or causes you pain please stop! Always listen to your body :)
1. BICEP HAMMER CURL
-Choose a weight that is heavy enough for resistance
-Stand hips width apart
-Hold the weights with your thumbs facing upward, keep your elbows at your side
-Lift straight up and down x10 times
-Do 3 repetitions of 10
(For Level 2 lift one foot onto your toes and do the same steps described above. Alternate each side. This will also work your core while working your biceps)
2. BICEP STRAIGHT UP CURL
-Choose a weight that is heavy enough for resistance
-Stand hips width apart
-Hold the weights with your palms facing upward, keep your elbows at your side
-Lift straight up and down x10 times
-Do 3 repetitions of 10
(For level 2 lift one foot onto your toes and do the same steps described above. Alternate each side. This will also work your core while working your biceps)
3. BICEP STRAIGHT BAR CURL
-Choose a weight that is heavy enough for resistance
-Stand hips width apart and slightly bend your knees
-Light straight up and down x10 times
-Add your breath with a strong exhale as you lift up
-Do 3 repetitions of 10
4. TRICEP KICKBACKS
-Choose a weight that is heavy enough for resistance
-Hold the weights with your thumbs face up
-Stand hips width apart, lean forward so your back is at a 45 degree angle, and slightly bend your knees
-Keep your elbows at your sides at a 90 degree angle and push the weights back x10 times
-After 10 times keep the weights behind you, turn your palms up and lightly pump for another x10 times
-Do 3 repetitions of 10
5. TRICEP PULLDOWNS
-Choose a weight that is heavy enough for resistance
-Stand hips width apart and slightly bend your knees
-Keep your elbow at your side and pulldown the rope separating at our hips
-Do 3 repetitions of 10
6. TRICEP DIPS
-Grip the edge of the bench or chair with your hands
-Step away for the bench or chair and bend you knees at a 90 degree angle
-Lift our butt off the bench or chair and dip down while keeping your elbows pointing upward and close to your sides
-Do 3 repetitions of 10
(For level 2 extend the legs straight out and follow the same steps as described above)
Let us know in the comments below how you like this arm workout!
Please SUBSCRIBE to our channel, turn on that NOTIFICATION button, and COMMENT below what you want to see from us next.
Keep #TubingAlong
With love,
J & G
(mother-daughter duo)
Follow us on Instagram too! xx
INSTAGRAM:
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