亞洲杯健美國手王遷聖最新訓練課表 / 極限體育中心專題小組整理

                                                        組數                           次數

星期一

槓鈴胸前推舉(史密斯OR啞鈴)                  3                            4~6

立姿划船                                              3                            4~6

立姿啞鈴前舉                                        3                            4~6

Cable Seated Rear Lateral Raise       4                           8~12


星期二

槓鈴深蹲                                              3                             4~6

跨步蹲舉                                              3                             6~8

硬舉                                                    3                             4~6

Lying Leg Curls                                  3                             4~6

站姿提踵                                              4                            8~12


星期三

V把滑輪下拉                                         3                              4~6

機械划船(槓鈴划船)                                3                              4~6

T把划船                                                3                              4~6

滑輪頸前下拉(OR單槓)                           3                               4~6

Knee / Hip Raise On Parallel Bars       3                              8~12

Ab Crunch Machine                             3                              8~12


星期四

上斜槓鈴握推(兩個角度各3組)                   6                               4~6

槓鈴仰臥推舉                                          3                               4~6

雙槓(OR下斜推舉)                                   3                               4~6

槓鈴聳肩                                                4                               8~12


星期五

槓鈴彎舉                                                3                                 4~6

槓鈴斜板彎舉                                          3                                 4~6

Alternate Incline Dumbbell Curl            3                                 4~6

法式推舉                                                3                                 4~6

Triceps Pushdown                                3                                 4~6

Triceps Pushdown - Rope Attachment  3                                 4~6


星期六

Leg Extensions                                     3                                 4~6

Seated Leg Curl                                    3                                 4~6

Leg Press                                              3                                 4~6

直膝硬舉                                                  3                                8~12

坐姿提踵                                                  3                                8~12


星期日

機械划船                                                   6                                 4~6

T把划船                                                    3                                 4~6

Pullups                                                    3                                 力竭

Knee / Hip Raise On Parallel Bars            3                                8~12

聳肩                                                          4                                8~12

 

創作者介紹

MAXSPORTCENTER 極限體育中心 MAXSPORT.COM.TW

MAXSPORTCENTER 發表在 痞客邦 PIXNET 留言(2) 人氣()


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  • Hank
  • 請問是採取離心慢速嗎?

  • 大部分都是正常速度,有時候會採取離心慢速,看選手當天身體的本能直覺反應

    MAXSPORTCENTER 於 2009/08/08 15:40 回覆

  • 阿青
  • 看王和官兩位選手的課表可發現 較多採取大重量低次數來訓練 請問使用這種方式有什麼要點需注意 才能有效刺激肌肉?
  • 以實際的肌肉感受為優先,重量是其次,當然他們兩位皆是訓練已久的好手,自然在感受度與力量上優於常人。動作正確、感受明顯、刺激確實是我們給您的三個訓練建議,力量日後自然會提昇,但是良好的觀念卻是要在起頭就要建立起來的,祝福您越來越強壯、健康!

    MAXSPORTCENTER 於 2009/08/17 12:37 回覆