[問題]健身菜鳥提問!
小弟剛開始健身兩個多月
之前幾年都是斷斷續續在家裡 公園做一些簡單的訓練
先說基本資料:170/77 體脂最近沒量 但應該至少25%以上
有些疑問想請教各位大大
1.
最近爬文發現有所謂停練期
請問這是必要的或者等到怠惰的時候再讓自己休息就好?
因為目前都跑計次健身房 器材比較貧乏
最近要換去健工 想說是否該先休息幾天?
2.
因為工作型態的關係 我的健身行程只能做一休一
目前的做法是每次健身當天會做全身的訓練
因為一次沒練 下次練該部位就是4天後....
不想讓某部位休息太久
菜單:
史密斯機深蹲50-60kg 8rm 5組
啞鈴胸推 45kg 8rm 5組
啞鈴上胸推 32kg 8rm 5組
滑輪下拉 59kg 8rm 5組
啞鈴肩上推 28kg 8rm 5組
上面是必做的
剩下還有時間體力會做一些二三頭或其他的機械式訓練
我的目標是提升全身肌力跟肌肉量
請問我的菜單是否可以
或者其實一天只專注幾個部位的訓練更好呢?
3.
我的滑輪下拉從一開始做就是59kg 做兩個多月還是59 XD
現在有時候還做不完五組
自己感覺是右肩 右手臂會先崩潰(我是左撇子)
但背的刺激感覺還好
是否該換個動作 或者買個拉力帶輔助會比較好
或者應該優先加強背部的訓練呢 多找幾個動作之類的
以上問題 先感謝回答的大大
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