Jay Wang

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划船肩膀痛？背肌無感？｜3個肩旋轉肌訓練｜Jay Wang

總覺得在操作划船時，都找不到背肌感受度，反而都是肩膀不舒服嗎😰😰😰 而當操作划船會感到肩膀不適的可能原因在於：「肩旋轉肌袖的不穩定」以及「肩外旋肌群的無力」！影片中會再詳細說到： 🔹肩...

2021-04-07 20:45:00 有 2,927 人看過有 173 人說讚

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練胸時都會肩膀痛？｜別忽略前鋸肌的啟動｜Jay Wang

許多人推完胸練完肩，總覺得肩膀疼痛不舒服，動作看起來都沒有問題，怎麼會這樣呢？前鋸肌如果無力，會明顯降低有關向上推或向前推的動作有效性，因為它是能將肩胛骨向上轉動的重要肌肉，無力會導致...

2021-03-31 20:45:01 有 6,385 人看過有 254 人說讚

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如何操作六角槓硬舉？｜4種六角槓硬舉變化動作｜Jay Wang

六角槓中空以及相對握的設計，重量會更接近身體的質心，且較容易做出肩外旋下壓的穩定，除了能較為避免下背部的壓力以外，也能有效訓練後側鏈肌群，與提升肌力與肌肥大的成效。影片中會再詳細說到： ...

2021-03-24 20:45:00 有 4,213 人看過有 205 人說讚

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最完整深蹲動作比較｜高腳杯深蹲、頸前深蹲、高背槓深蹲、低背槓深蹲｜Jay Wang

都是深蹲動作，但當負重工具置放的前後位置不同，或負重的增減改變，也會讓你在操作時，改變整體動作流程的身體重心，進一步影響你髖關節與膝關節彎曲的角度。影片中會再詳細說到： 🔹 頸前深蹲 ...

2021-03-17 20:45:00 有 2,626 人看過有 175 人說讚

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背槓深蹲替換動作｜正確操作後腳抬高蹲｜4大常見錯誤｜Jay Wang

在負重相同的狀況下，後腳抬高蹲所產生的肌肥大與肌力成長效果，相較於背槓深蹲是相似的。且對於脊椎和下背部的壓力較小，能給予臀部更多的刺激。影片中會詳細說明： 🔷後腳抬高蹲的詳細操作方式 ...

2021-03-03 20:45:01 有 3,031 人看過有 199 人說讚

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最佳引體向上替代動作｜正確操作滑輪下拉｜5大常見錯誤｜Jay Wang

對於肌力不足的人來說，不斷錯誤執行引體向上，反而可能導致肩膀不適或其它肌群的代償借力，先替換成操作滑輪下拉，會是較為容易執行，且也能有效訓練闊背肌的動作之一。影片中會詳細說明： 🔷引體...

2021-02-24 20:45:00 有 2,594 人看過有 146 人說讚

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熱身組的組數重量怎麼計算？｜最佳熱身流程｜Jay Wang

針對性的熱身能讓等等，動作的神經傳導以及肌肉活動提升，藉此提升訓練強度！影片中會詳細帶到： 🔷建議的熱身流程 🔷慢跑熱身替換成 ...？ 🔷各個熱身動作組數設定與時間的拿捏 🔷熱身組的組數重...

2021-02-17 20:45:01 有 1,141 人看過有 97 人說讚

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重訓時，穩定核心是什麼感覺？｜關鍵在於「呼吸」！｜Jay Wang

練習好的呼吸好處很多，減少腰痠背痛以外，也能幫助你操作大重量時維持脊椎穩定，更能在操作低閾值的動作時，維持本體感覺。影片中會詳細帶到： 1️⃣核心訓練真正的目的？訓練方式？ 2️⃣實際...

2021-02-09 18:00:04 有 6,072 人看過有 305 人說讚

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最佳翹臀訓練｜正確操作槓鈴臀推｜3大常見錯誤｜Jay Wang

槓鈴臀推是訓練臀部最佳的動作之一，且不只能打造翹臀，也能強化許多動作表現，在髖伸展時的爆發力與加速度！影片中會詳細帶到： 🔷臀推的正確操作方式 🔷臀推為什麼能更全面性的訓練臀部？ 🔷臀推不...

2021-02-03 20:45:03 有 3,081 人看過有 169 人說讚

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設定2021年度訓練課表概念｜4階段週期化訓練｜Jay Wang

在新的一年思考完新的訓練目標，卻不知道如何有效設計自己的訓練課表嗎？影片中會說到週期化訓練的概念，簡化分為4大週期：第一期解剖適應期第二期肌肥大期第三期最大肌力...

2021-01-27 20:45:00 有 2,113 人看過有 124 人說讚