背+腹肌訓練菜單 - 健身
By Agatha
at 2019-07-10T12:56
at 2019-07-10T12:56
Table of Contents
大家好 小弟我168/65 斷斷續續算是練了一年吧
目前一個禮拜約練3-4天，每次約一個小時
其中一天是背+腹肌訓練：
1. 單手啞鈴划船 12.5kg 10*3 + 垂懸舉腿 8-10*3 （超級組）
2. 引體向上 4*4 + 藥球旋轉4kg 16*4 (超級組）
3. 硬舉 40kg 12*4
4. 機器坐姿划船 10*3 + 上腹 捲起推手10*3 （超級組）
想問幾個問題：
1. 垂懸舉腿只能舉到水平的地方，並維持上半身平衡。但看過很多人能舉到垂直，請問
有什麼技巧嗎？
2. 引體向上需要每組做到力竭 再接腹肌訓練嗎？
或是對於菜單有什麼指教或是能改進的地方，再麻煩各位巨巨美美了
謝謝你們！
--
目前一個禮拜約練3-4天，每次約一個小時
其中一天是背+腹肌訓練：
1. 單手啞鈴划船 12.5kg 10*3 + 垂懸舉腿 8-10*3 （超級組）
2. 引體向上 4*4 + 藥球旋轉4kg 16*4 (超級組）
3. 硬舉 40kg 12*4
4. 機器坐姿划船 10*3 + 上腹 捲起推手10*3 （超級組）
想問幾個問題：
1. 垂懸舉腿只能舉到水平的地方，並維持上半身平衡。但看過很多人能舉到垂直，請問
有什麼技巧嗎？
2. 引體向上需要每組做到力竭 再接腹肌訓練嗎？
或是對於菜單有什麼指教或是能改進的地方，再麻煩各位巨巨美美了
謝謝你們！
--
Tags:
健身
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