Re: [問題]伏地挺身練胸肌的成效,要如何做有效果?
伏地挺身要有效果 必須姿勢正確
也就是雙手比肩寬一些 身體下去時
手軸的彎曲不能小於90度
也就是下去到手軸彎曲90度時就可以慢慢起來了 30下*4~5組
兩個禮拜身體習慣了 感覺很輕鬆時
就可以背背包裡面裝大學用的原文書(很厚重的書就對了,幾公斤看個人能負荷的重量)
小弟我裝10公斤 30下*3組 隔天一定酸
小弟我2個月胸肌就整個隆起來了 連穿比較合身的T恤 同事都看得出來有在練身體!
後來習慣了負重10公斤的伏地挺身 慢慢的臂力也練起來了
就會換別的方式
例如雙槓 雙手撐著 身體騰空(練下胸 三頭) 手軸彎曲至最大極限
再慢慢撐起來(這才會撐到全身的體重) 習慣了再背10公斤
現在則是練單槓 正手直上直下 10下 5下 5下(屈肌 胸肌)
反手 10下*3組(練到二頭 背闊肌 胸肌)
接下來想要突破單槓負重10公斤
沒圖沒真像
付上小弟的無名 http://u.battown.net/5u5
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◆ From: 59.116.128.24
※ 編輯: obeyliang 來自: 59.116.128.24 (05/18 05:22)
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