新手菜單請益 - 健身
By Zenobia
at 2021-02-02T18:00
at 2021-02-02T18:00
Table of Contents
以前曾練過三年,因耍廢從25歲停練到現在30歲,看著肚子日漸肥大,決心要重新開始
目前為一週六練,菜單為:
day1:
1.胸:選三個動作,平板槓鈴臥推為主項練九組,其他兩個動作各六組
2.肩膀:坐姿啞鈴肩推六組,cable側平舉六組,反向啞鈴飛鳥六組
3.肱三頭肌:三頭肌下拉六組
day2:
1.背:選三個動作,高位下拉6組,啞鈴划船六組,坐姿划船九組
2.肱二頭肌:二頭肌彎舉九組
day3:
1.腿:槓鈴深蹲九組
2.核心:雙肘支撐抬腿六組
day4:休息
接下來就回到day1到day3的循環
想請問這樣的組數強度是足夠的嗎?
弱弱附上重新開始練一個月的樣子
https://i.imgur.com/JAdbaIx.jpg
--
目前為一週六練,菜單為:
day1:
1.胸:選三個動作,平板槓鈴臥推為主項練九組,其他兩個動作各六組
2.肩膀:坐姿啞鈴肩推六組,cable側平舉六組,反向啞鈴飛鳥六組
3.肱三頭肌:三頭肌下拉六組
day2:
1.背:選三個動作,高位下拉6組,啞鈴划船六組,坐姿划船九組
2.肱二頭肌:二頭肌彎舉九組
day3:
1.腿:槓鈴深蹲九組
2.核心:雙肘支撐抬腿六組
day4:休息
接下來就回到day1到day3的循環
想請問這樣的組數強度是足夠的嗎?
弱弱附上重新開始練一個月的樣子
https://i.imgur.com/JAdbaIx.jpg
--
Tags:
健身
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