歡迎加入Jackett Workout 粉絲團

https://www.facebook.com/JackettWorkout

全方位的肌肉訓練可以讓你的線條看起來很結實。所謂的全方位肌肉訓練就是不會只做一種運動,而是要經由多種的運動來達到多層次的訓練。有人喜歡專注在某一種運動上面,每天只反覆訓練這一種項目,到頭來只能夠在某一個特別的肌群上面有突出的表現。
 
image image  
 
舉例來說,有的人每天跑健身房鍛鍊他的胸肌,沒錯他可以鍛鍊出一的非常不錯的胸肌,然而他沒有鍛鍊他的腹部,所以肚子看起來很大,給人的感覺只是一身橫肉,沒有美感,因此,要有效地分配時間在多種的產的運動項目上面,才能達到全身個別肌群的運動。以我為例,拉單槓可以幫助我訓練二頭肌丶三頭肌丶背肌以及腹肌,踢腿可以幫助我訓練下腹肌,伏地挺身可以幫助我訓練我的胸肌以及三頭肌,跑步可以鍛鍊到大腿以及腹肌,游自由式可以鍛鍊到肩膀丶三頭肌丶腹肌已及小腿。
 
  image.jpg image.jpg 
 
有氧運動如游泳丶跑步丶打籃球能夠幫助消除體脂肪,重量訓練如伏地挺身丶拉單槓可以增加肌肉結實度,每個項目在每一週必須重複二到三次,混合使用,訓練的次數大小依照每個人的體能狀況逐漸遞增,舉例來說,伏地挺身一次可以做20下,下一次你要試着突破到25下,等到你可以做到25下,在試著突破到30下。千萬別好高騖遠,一次就想要做到50下,那是不可能的,搞不好,硬要嘗試有可能會導致嚴重的受傷。
 


總之,多方面的運動項目以及循序漸進的運動程序,可以幫助你鍛鍊出美好的身材。
 
A full range of muscle training can make your lines look very strong. The so-called full-muscle training is not only a sport, but to be achieved through a variety of multi-level sports training. Some people like to focus on a certain kind of exercise above, repeated training a day for a project that, in the end can only be in one particular muscle group above the outstanding performance, for example, some people ran the gym every day to his chest, he's right one can exercise a very good chest, but he did not exercise his abdomen, so the stomach looks great, feels just a Hengrou, no beauty, therefore, to effectively allocate time in a variety of sports production above, in order to achieve the body of individual muscle movement. In my case, pull the horizontal bar that can help me train biceps, triceps , back muscles and abdominal muscles, kicks can help me train lower abdominal muscles, push-ups can help me train my pecs and triceps, running can exercise to the thigh and abdominal muscles, you can exercise to the shoulder swim freestyle, triceps and calf muscle has. Aerobic exercise such as jogging, swimming, playing basketball can help eliminate body fat, weight training, such as push-ups can increase muscle, pull horizontal bar firmness, each item must be repeated every two to three times one week, mixed use, the number of times the size of the training in accordance with each person's physical condition gradually increased, for example, one can do 20 push-ups, the next time you want to try to break through to the next 25, until you can do 25 the next, trying to break through to 30 under. Do not ambitious, once you want to do 50 times, it is not possible, you might insist on trying to cause serious injury. In short, many sports and progressive exercise program that can help you exercise a beautiful body.
創作者介紹

Jackett Workout 健身日誌

Jackett2843 發表在 痞客邦 PIXNET 留言(1) 人氣()


留言列表 (1)

發表留言
  • sting
  • 您好:
    上個月偶然看到您的臉書粉絲團,覺得您徒手訓練能有這樣的體態很驚訝。

    我是個每天坐在電腦前的上班族,步入中年後,腰部橫向發展的相當順利,
    雖然您有分享一些訓練心得,但對於初學者來說,那樣的訓練有點遙不可及...

    我現在只有一週跑步三天,每次跑+走3-4KM,花費時間約25-35分鐘,
    但體脂肪太高,這樣跑了快兩個月都沒有起色,有點挫折...

    不知道在未來的日子,您有沒有可能分享初學者的訓練菜單?
    甚至分享一些飲食習慣等等的心得分享?

    如果可以分享在這裡,我覺得比臉書好,
    畢竟是部落格,只要有分類好的話,
    我相信可以成為很好的參考資訊。


    期待您把過去分享在臉書的文章,都慢慢建立在這裡!
  • 你好,目前臉書還是我經營的重點,歡迎你到臉書上面來發問,或是以臉書私訊的方式來問我問題。關於體脂肪太高,我相信許多人都有相同的問題,你可以參考一下這篇文章:http://jackett2843.pixnet.net/blog/post/21261628。我相信有恆心有毅力一定會有收穫的。

    Jackett2843 於 2015/08/03 01:32 回覆

找更多相關文章與討論