蹲舉及硬舉的練習安排、彈跳力 - 健身

By Aaliyah
at 2015-03-28T02:47
at 2015-03-28T02:47
Table of Contents
各位巨巨們好,小弟想要練彈跳力
最終目標是希望能灌籃
身高167 體重61 體脂14
助跑雙腳起跳約60cm (去年暑假約75,但是後來小荒廢)
目前主要有再練深蹲 練了1個月
現在進度是40公斤可以蹲12~14下(標準幾乎快蹲到底的)
然後一周練3次 每次5組8~12下 慢速的
每次練完都軟腳
但是隔天腿跟屁股都不怎麼酸 但是下背有痠痛
現在知道的是這種練法是屬於肌肥大訓練
對彈跳幫助似乎不大,但是可以替彈跳扎根
小弟現在的問題是
1.想搭配硬舉、也想做保加利亞深蹲平衡左右力量,但是不知道怎麼排
2.需要做其他的搭配訓練嗎
3.我要練到甚麼程度才可以開始練下一階段(肌力3~5rm、增強式訓練)
我真的好想灌籃~~~~~~
--
最終目標是希望能灌籃
身高167 體重61 體脂14
助跑雙腳起跳約60cm (去年暑假約75,但是後來小荒廢)
目前主要有再練深蹲 練了1個月
現在進度是40公斤可以蹲12~14下(標準幾乎快蹲到底的)
然後一周練3次 每次5組8~12下 慢速的
每次練完都軟腳
但是隔天腿跟屁股都不怎麼酸 但是下背有痠痛
現在知道的是這種練法是屬於肌肥大訓練
對彈跳幫助似乎不大,但是可以替彈跳扎根
小弟現在的問題是
1.想搭配硬舉、也想做保加利亞深蹲平衡左右力量,但是不知道怎麼排
2.需要做其他的搭配訓練嗎
3.我要練到甚麼程度才可以開始練下一階段(肌力3~5rm、增強式訓練)
我真的好想灌籃~~~~~~
--
Tags:
健身
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