[討論] 啞鈴來了!
在PX HOME購買的10公斤組合式啞鈴來了,
我買了兩組,想說一手一個........
所以共20公斤,
自己搬回家裡差點手軟..............要命的重阿!!
我手很沒力,所以只先拿出2KG的橫桿,一手一個,
練習以下幾個動作(已爬過肌肉沙灘置底文)
肩膀部份
1. Front Raise Shoulder Exercise
2. Lateral Raise
3. Dumbbell Shrugs
手臂部份
1. Dumbbell Biceps Curl
2. Concentration Curls
3. Standing Tricep Extension
4. Dumbbell Kickbacks
腿部
1. 深蹲 (盡量背部打直,蹲下時膝蓋不超過腳尖)慢慢蹲 50下
PS.腿部若要搭配啞鈴的話,還有哪些動作比較好呢?
我剛才就是拿著啞鈴蹲而已,手有點給她彆扭.....
今天初嘗試重訓,幾乎每個動作做個10~15下左右就好累了(除了聳肩跟深蹲)
代表我的RM大約是15?
通常要做幾組比較好呢?
剛才肩膀練完換手臂 手臂練完換腿部 腿部完了又回肩膀 肩膀結束後接手臂...
都慢慢做....大概半個小時~40分鐘左右,
汗就流了不少....心跳則是在剛開始5~10分鐘就變快了,約一分鐘120次以上
赫然發現有氧跟重訓的差異......重訓雖然慢慢做不過還是會很累的....
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