引體向上跟臥推 - 健身
By Cara
at 2022-09-19T10:37
at 2022-09-19T10:37
Table of Contents
之前看麥克波羅伊的功能性訓練聖經有提到
偏愛做臥推的運動員中,肩旋轉肌群受傷的發生率極高。
受傷與臥推訓練之前的關聯微乎其微,原因更可能是出在缺乏等量的拉力鍛鍊。
要評估拉與推肌力的比例,最好的方法是比較槓鈴臥推跟引體向上的1RM。
槓鈴臥推就是看槓鈴+槓片的總重
引體如果有負重,就用體重+槓片去算,下放手要打直,上拉下巴要過槓。
RM換算表:
http://i.imgur.com/Fy7TPDA.jpg
http://i.imgur.com/qfOSCeK.jpg
好奇鄉民的推拉比例是如何?
我的
臥推 90公斤 3下 -> 98公斤
引體向上 82公斤 5下 -> 94公斤
看起來引體向上可以再進步 哈哈
--
Tags:
健身
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