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要肌肉練得好,很多健身選手會選擇讓所有肌肉一星期訓練2次。不過,你能夠一星期去6次健身室嗎?如果有這樣的決心,配合適當的飲食及休息,一個月增8磅肌肉不是夢!

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為何每組肌肉都要訓練兩次?

肌肉的復元時間介乎24-72小時,因此所有肌肉都能夠一星期訓練最少兩次。

訓練安排通常將一星期分為兩個循環,第一個循環為高重量、低次數,第二個循環則為低重量、高次數,務求讓肌肉有不同的刺激!

訓練安排

循環一:高重量、低次數

[table caption=”Day 1: Legs and Abs Day” width=”500″ colwidth=”20|100|100|50|50|50″ colalign=”left|left|left|left|left”]
,動作,部位,組數,次數,休息
1,Squat,lower body,5,6-10,120s
2,Leg Press,lower body,5,6-10,120s
3,DB Lunge,lower body,5,8-10,120s
4,Leg Extension,quads,4,8-10,90s
5,Leg Curls,hamstrings,4,8-10,90s
6,Crunches,abs,6,15,60s
7, Russian Twists,oblique,6,15,60s
[/table]

 

[table caption=”Day 2: Back/Chests Supersets” width=”500″ colwidth=”20|100|100|50|50|50″ colalign=”left|left|left|left|left”]
,動作,部位,組數,次數,休息
1a,Pull-up (assisted),Lats/Traps,4,8-10,0s
1b,BB Incline Bench Press,Chest,4,8-10,120s
2a,Seated Rows,Lats,4,8-10,0s
2b,Butterfly Machine,Chest,4,8-10,120s
3a,Reserves-grip Lat Pulldown,Lats,4,8-10,0s
3b,DB Incline Chest Press,Chests,4,8-10,120s
4a,BB Rows,Lats,4,8-10,0s
4b,Cable Crossover,Chests,4,8-10,120s
[/table]

 

[table caption=”Day 3: Shoulders/Arms Supersets” width=”500″ colwidth=”20|100|100|50|50|50″ colalign=”left|left|left|left|left”]
,動作,部位,組數,次數,休息
1a,DB Shoulder Press,Delts,4,8-10,0s
1b,Seated DB Curl,Biceps,4,8-10,120s
2a,Cable Shoulder Font Raise,Front Delts,4,8-10,0s
2b,BB Curls,Biceps,4,8-10,120s
3a,DB Lateral Raise,Mid Delts,4,8-10,0s
3b,Cable Pushdown,Triceps,4,8-10,120s
4a,Bent-over Lateral Raises,Rear Delts,4,8-10,0s
4b,EZ Bar Skullcrusher,Triceps,4,8-10,120s
[/table]


循環二:低重量、高次數

[table caption=”Day 4: Legs and Abs Day” width=”500″ colwidth=”20|100|100|50|50|50″ colalign=”left|left|left|left|left”]
,動作,部位,組數,次數,休息
1,Deadlift,lower body,5,6-10,120s
2,DB Squat,lower body,6,15-20,120s
3,Walking Lunge,lower body,6,16 steps,120s
4,Single Leg Extension,quads,4,15-20 Each Leg,90s
5,Single Leg Curls,hamstrings,4,15-20 Each Leg,90s
6,Leg Raises,abs,6,15,60s
7, Side Dip,oblique,6,15,60s
[/table]

 

[table caption=”Day 5: Back and Biceps Day” width=”500″ colwidth=”20|100|100|50|50|50″ colalign=”left|left|left|left|left”]
,動作,部位,組數,次數,休息
1,Lat Pulldown,Lats,4,15-20,90s
2,Reverse Butterly Machine,Traps,4,15-20,60s
3,Reverse grip Seated Row,Lats,4,15-20,90s
4,Neutral Grip Lat Pulldown,Lats,4,15-20,90s
5,Seat Trap Rows,Traps,4,15-20,60s
6,DB Single Arm Rows,Lats,6,15-20 Each Side,90s
7, Cable Bicep Curls,Biceps,4,15-20,60s
8, Preacher Curls,Biceps,4,15-20,60s
[/table]

 

[table caption=”Day 6: Chests, Shoulders and Triceps Day” width=”500″ colwidth=”20|100|100|50|50|50″ colalign=”left|left|left|left|left”]
,動作,部位,組數,次數,休息
1,DB Incline Bench Press,Chests,4,15-20,90s
2,DB Incline Fly,Chests,4,15-20,60s
3,BB Decline Bench Press,Chests,4,15-20,90s
4,Cable Crossover,Chests,4,15-20,60s
5,Machine Chest Press,Chests,4,15-20,90s
6,DB Pullovers,Chests,4,15-20 Each Side,60s
7,DB Front Raise/Lateral Raise COMBO,Front & Mid Delts,4,15-20,60s
8,Cable Tricep Extension,Triceps,4,15-20,60s
[/table]


提供私人及小組訓練,針對增肌及燒脂。試堂$200,詳情請Whatsapp小編9353 1543。

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Categories: 增肌訓練

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