今天小編為大家介紹一位荷李活的動作名星Terry Crews的背部練習,如果大家有看史太龍的Expendables電影系列,一定知道Crews是誰。他十分大塊頭,讓觀眾有深刻印像。Terry Crews早前跟Bodybuilding.com分享了他的背部訓練,大家一齊看看他的瘋狂訓練,如果你能跟得上,相信你的背肌一定也很棒!

the-expendables-2-terry-crews

stallone-tony-crews-the-expendables-aindreas-dot-com

 

Warm-up
(1) 單車機         中高強度            5分鐘

Terry Crews背部訓練
動作 組數 每組次數 休息
(1) Romanian Deadlifts 4 sets 10 reps 1 min
(2) Behind the Neck Pull Ups 1 set 加竭 1 min
(3) Single Arm Pull Ups 1 set 加竭 1 min
(4) Close-grip Pull Ups 1 set 加竭 1 min
(5) Standard Pull Ups 1 set 加竭 1 min
(6) Yates Rows 3 sets 加竭 1 min
(7) One Arm Dumbbell Rows 4 sets 10 reps 30 sec
(8) Hammer Strength High Rows 4 sets 10 reps 1 min
(9) Hammer Strength Mid Rows 4 sets 10 reps 1 min

Cool Down
動作 組數 每組次數 休息
(1) Hyper Extension 4 sets 10 reps 1 min
(2) Ball Sit-up 4 sets 力竭 1 min

1. Romanian Deadlifts

romanian deadlifts

2. Behind the Neck Pull Ups

Behind Neck Pull Up

3. Single Arm Pull Ups

Climber Pull-ups

4. Close-grip Pull Ups

close grip pull up

5. Standard Pull Ups

pullups

6. Yates Rows

yates row

7. One Arm Dumbbell Rows

one arm dumbbell row

8. Hammer Strength High Rows

high strength rows

9. Hammer Strength Mid Rows

mid strength rows

10. Hyper Extension

Powertec-Hyper-Extension-Image

11. Ball Sit-up

fitness_ball_situps

 

Source: Bodybuilding.com

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