健身快半年 感覺胸肌進步緩慢 - 健身
By Oliver
at 2021-01-31T21:17
at 2021-01-31T21:17
Table of Contents
如題
小弟現在17歲 從去年九月開始接觸重訓
到現在一月底
也差不多有五個月了
但是感覺和其它部位相比
胸肌的進步明顯較緩慢
希望能有巨巨提供一盞明燈
先附上一些基本資料
身高體重 170cm/71Kg
三項成績 蹲70kg 拉90kg 推50kg(都是5rm)
平常一週都4-5 練
我會習慣練一個大肌群配一個小肌群(練腿日除外)
比如第一天練 胸+ 三頭
第二天 背+ 二頭
第三天 肩+ 腹肌 這樣
我的練胸日菜單通常是
1. 臥推 45kg(8rm) 3組 + 50kg(5rm) 2組
組間2分半 - 3分鐘
2.啞鈴臥推16kg(8rm) 4組
3.史密斯上斜 40kg(6rm) 3 組
3.機械式飛鳥 45kg(10rm) 3組
4.雙槓撐體 10下 3組
之後就接著練三頭
我覺得自己胸的感受度很差(相比其它部位)
感覺練胸的時候只是把這個重量推起
怎麼練就是抓不到胸在出力的感覺
雖然重量推的起來 但沒有明顯的充血感
體態上胸的型狀也不明顯
https://i.imgur.com/vYzwHC0.jpg
明明練手臂和肩膀時 甚至是背
都有不錯的充血感
唯獨胸練的特別差
而且還聽學校的同學說 他健身三個月 就可以 輕鬆臥推60kg
我才知道原來我的胸輸別人這麼多
真的很希望自己可以更進步
希望板上巨巨能多多指教 給個進步的方向
現在真的很迷惘...
謝謝
--
小弟現在17歲 從去年九月開始接觸重訓
到現在一月底
也差不多有五個月了
但是感覺和其它部位相比
胸肌的進步明顯較緩慢
希望能有巨巨提供一盞明燈
先附上一些基本資料
身高體重 170cm/71Kg
三項成績 蹲70kg 拉90kg 推50kg(都是5rm)
平常一週都4-5 練
我會習慣練一個大肌群配一個小肌群(練腿日除外)
比如第一天練 胸+ 三頭
第二天 背+ 二頭
第三天 肩+ 腹肌 這樣
我的練胸日菜單通常是
1. 臥推 45kg(8rm) 3組 + 50kg(5rm) 2組
組間2分半 - 3分鐘
2.啞鈴臥推16kg(8rm) 4組
3.史密斯上斜 40kg(6rm) 3 組
3.機械式飛鳥 45kg(10rm) 3組
4.雙槓撐體 10下 3組
之後就接著練三頭
我覺得自己胸的感受度很差(相比其它部位)
感覺練胸的時候只是把這個重量推起
怎麼練就是抓不到胸在出力的感覺
雖然重量推的起來 但沒有明顯的充血感
體態上胸的型狀也不明顯
https://i.imgur.com/vYzwHC0.jpg
明明練手臂和肩膀時 甚至是背
都有不錯的充血感
唯獨胸練的特別差
而且還聽學校的同學說 他健身三個月 就可以 輕鬆臥推60kg
我才知道原來我的胸輸別人這麼多
真的很希望自己可以更進步
希望板上巨巨能多多指教 給個進步的方向
現在真的很迷惘...
謝謝
--
Tags:
健身
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