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！
[table caption=”Warm-up” width=”300″ colalign=”left”]
(1) 單車機 中高強度 5分鐘
[/table]
[table caption=”Terry Crews背部訓練” width=”600″ colwidth=”300|100|100|100″ colalign=”left|center|center|center”]
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
[/table]
[table caption=”Cool Down” width=”600″ colwidth=”300|100|100|100″ colalign=”left|center|center|center”]
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
[/table]
1. Romanian Deadlifts
2. Behind the Neck Pull Ups
3. Single Arm Pull Ups
4. Close-grip Pull Ups
5. Standard Pull Ups
6. Yates Rows
7. One Arm Dumbbell Rows
8. Hammer Strength High Rows
9. Hammer Strength Mid Rows
10. Hyper Extension
11. Ball Sit-up
Source: Bodybuilding.com
