[心得] 單槓 Pull up & Dip
Pull up:http://youtu.be/OkW1xM8-SD4
分享自己一些單槓的練法
1.爬金字塔:設定一個最大值 ,譬如最大數是10 ,從10、9、8…1 再從1、2、3爬到10 ,組間休息自己抓 ,不超過30秒為原則 ,拉至最大數一半以下的時候 ,組間休息可以縮短
2 .三分之一 :抓最大值的3/1 ,每組休息30秒 ,組數依自己能力抓
3 .力竭法 :給自己設定一個數字,譬如150下 ,每組就是拉至力竭 ,直到超過或者達到自己設定的數字 ,組間休息1分半至兩分半
三頭訓練:http://youtu.be/QsMhvbv_0d0
目前也是用金字塔練法 ,做完三頭整個力竭 ,至少休息四分鐘才能下一次
訓練日大概都花上40分鐘再訓練
http://ppt.cc/lPZg
附上背
http://i.imgur.com/XJ3cUgF.jpg
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※ 編輯: nassam (114.27.131.161), 05/27/2014 21:43:06
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