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練胸常犯錯誤5個!一直犯只會令你的胸肌長不大

SSwagger

更新於 2021年04月21日21:22 • 發布於 2021年04月22日04:50

上半身的肌肉中,胸肌佔了不少的比例,而且位於人體的正前方,很容易被人留意的一個部分。夏日快到,除了練好自己的summer body外,練好自己的胸肌可以助你駕馭更多不同類型的衣服,增多自己的自信。今番健身YouTuber Sebastian分享了5個練胸 常犯錯誤,希望糾正大家一些不經意阻礙胸肌發展的動作,令大家都可以練出飽滿的胸肌。

撰文:Alphonse|圖片來源:YouTube頻道KosmoFit影片截圖、@kosmofit.svg

5個練胸常犯錯誤

胸肌是撐起衣服十分重要的一環,視覺上亦很好的指標用來判斷1個人有沒有健身的習慣,所以吸引了不少的人花很多時間在胸肌的練習。但是,總有人有練不大胸肌的煩惱,有見及此YouTuberSebastian 古力(KosmoFit)將為大家解說5個 練胸 常犯錯誤。他除了是1位在台灣執業的ISSA認證健身教練,更在近期奪得WNBA(World Natural Bodybuilding Federation)Pro的名銜,在YouTube上有約36萬的追蹤人數,身材超健碩。今回他分享的建議也是他這種老手曾犯下過的錯,所以學懂今番內容對你有莫大的裨益。

練胸 5 common mistakes you make when you are training your chest muscles
Sebastian衣服下的胸肌若隱若現地呈現出來。
5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles

1. 沒有將肩膀往後或夾住肩胛

在進行任何背部需要被支撐的胸肌訓練中,沒有將肩膀往後或夾住肩胛會導致前肩的參與度提高,令原以胸肌發力的部分被代償。夾住肩胛令胸部自然伸展,有助喚醒肌肉預備訓練之餘,同時增加身體的穩定性,減少受傷機會。

5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles
沒有將肩膀往後或夾住肩胛的示意圖。
5 common mistakes you make when you are training your chest muscles
肩膀往後,並夾住肩胛的示意圖。

2. 肘部過份朝外遠離軀幹

肘部過份朝外不但會令肩袖、肩膀在發力受到不當的壓力,而且讓肩部肌肉為胸肌代償,減少胸肌參與又增加受傷的風險。

5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles

3. 太過於著重槓鈴訓練

雖然使用槓鈴作胸肌訓練有很高的感受度,但是同樣容易導致兩邊胸肌不平衡的問題。所以,雖要在訓練菜單上加入啞鈴、cable等可獨立鍛練兩邊胸肌動作。

5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles

4. 太容易放棄了

很多人在訓練胸肌時只會以一定的重量做一定的組數和下數就停止了,但Sebastain指出可以嘗試增加遞減組訓練法,在快要力竭時減少負重再多做幾下,令胸肌整體感覺更力竭。

5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles

5. 沒有單邊訓練的習慣

單邊訓練除了可以解決兩邊胸肌不平衡的情況外,而且更有效提高訓練效果,因為有部分訓練胸肌的動作以單邊進行比起兩邊同時進行可以有更大的運動範圍,令胸肌有更好的激活效果。

5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles
5 common mistakes you make when you are training your chest muscles

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