手臂的強化訓練

goblinkaka

分享。。。。


手臂的強化訓練
Add One Inch To Your Arms In 3 Workouts
By Pete Sisco
手臂的強化訓練
譯著 Take 中華民國健美B級教練
每個人都想有粗壯的手臂。相較於一雙如蟒蛇般的手臂，實在沒有任何其他身體部位比它看來更明顯強壯有力。
我收到許多人的來信，他們都想把手臂盡可能的練大。我幫許多人重新安排過並最佳化他們的訓練課程，但如果你想要的是一個「速成」的方法-使用高強度的負重--來獲得你想的結果，那麼你將沒有機會體驗本章所要陳述的好方法。

2排除瓶頸-停止訓練
首先我將揭露大部分試圖以加強訓練強度、渴望獲得進步的人都曾面臨的最大瓶頸。造成瓶頸的首要原因，都是源於一個事實：在健身房進行規律性訓練的人，有超過90%的人都是訓練過度的。
所以，你的身體最需要的一件事，就是完全的休息、復原。在此情況下，肌肉才會成長變大。所以在本篇方法中所要做的第一步，就是停止所有的訓練兩個禮拜。
我現在可以聽到大家在哀嚎了：『可是我一週必須練三次才行啊』。不，你不需要。

可能你現在正一頭熱地投入於一個過於頻繁的訓練計畫。頭髮的生長是需要時間的，如果你一週去剪頭髮剪個三次，這樣頭髮還能長得快嗎？成長是需要時間的，如果你想利用本篇的理論去訓練的話，你就必須要理解並且接受這個事實。
如果你缺乏堅決的意志去接受以上的事實並實踐，你最好就讀到這裡為止。這個課程不會對經常過度訓練的人有任何幫助--那些人的手臂圍度在數月間都沒有成長，可是他們卻比任何人練的都還要多。現在你是否看出兩者(休息與訓練)間的關連性了?
當然，除此之外，這個訓練理論也能提供給剛開始著手計畫的人；以及了解訓練頻率的影響並已調整他們訓練的天數以對於他們曾增加的訓練強度做出彌補修正的人。
2開始訓練
幾年前我主導一個研究，對所有常用的手臂運動的相對強度研究(也對其他肌群做了研究)。礙於篇幅我沒辦法在這裡說明所有實驗的分析結果，因此我在這裡只就結論提出說明。這些訓練保證一定能讓你的二頭肌、三頭肌和前臂肌肉迅速的成長。
4二頭肌
　　4坐姿二頭彎舉：坐在平板凳上，雙手持槓鈴置於你的膝部上。兩手間距約與肩同寬，掌心朝上握槓，把槓鈴向上舉起。使用的重量，則選擇你只能做八次的重量。
這個動作使你能比平常用更重的重量，因為坐姿限制了運動的範圍。試著使用你平時訓練二頭肌時重量的150%。每組做八次，組間休息30秒，然後再增加10%的重量並且盡你所能的能舉多少次就多少。

4三頭肌
　　4窄握推舉：用Power Rack（四方架）或Smith Machine（史密斯架）來做這個動作。將你的動作限制在上推至最高點三分之一的範圍間。藉由限制運動範圍你能夠舉起更大的重量，藉此能夠更有效的(運用重量)刺激肌肉生長。
握槓時的兩手間距約六英吋，抓住槓鈴，收縮你的三頭肌將槓鈴推起，並將手臂完全伸展開。選用的重量方面，選擇你只能做八次的重量。同樣地，將動作限制在這範圍區間，你至少能比平常多推50%的重量。每組做八次，休息三十秒，再增加10%的重量，盡你所能的能推幾次就推幾次。

4前臂
前臂的訓練傾向被大部分的人所忽略。而接下來提到的兩個動作能給前臂肌肉極大的負荷，使你獲得明顯且令人印象深刻的前臂。
　　4坐姿腕彎舉：這個動作的起始姿勢和前面提到的二頭肌動作一樣。掌心朝上握槓，手腕放在膝蓋上，使你的手掌突出膝蓋外緣。讓重量驅使你的手腕向下彎曲，再以前臂的肌肉收縮將重量拉上來。每組做八次，休息三十秒後，再增加10%的重量，盡你所能的能做幾次就幾次。
　　4背後腕彎舉：這個動作是：把手放在背後，手掌心面向後方握住槓鈴。找個架子架住槓鈴以便你起槓（一開始將槓拿起），或者找個伙伴幫忙把槓遞放在你的手上。槓鈴的重量使你手自然的下垂，此時你的手腕處於放鬆的狀態。
收縮你的前臂肌將手腕向上彎曲，把重量舉起來。你可以用比平常更重的重量來做這個動作。盡可能的加重，不要擔心做的運動範圍是否完整。每組做八次，休息三十秒，再增加10%的重量，盡所能地，能做幾次就做幾次。

依照本篇手臂訓練法時，每回你訓練以上四種動作，你可以試著增加15～25%的重量。
如果每次訓練都做同樣的運動用同樣的重量，根本就不會進步。這個方法目的就是要讓我們獲得進步，驅使我們的肌肉得到更大的進展。

2準備買大一號的衣服吧在未來的十二天，循環三次上述的訓練課程，並避免做任何其他的手臂訓練。在這段期間內，你當然也可以練其他部位的肌群，和低強度的有氧運動。但是請切記！如果你依照這個訓練課程來練，卻總是過度訓練的話，你將看不到應有的結果。

確實按照上面描述的課程訓練，不但能提升你的肌力，而且能讓你的肌肉尺寸顯著的增大。

goblinkaka

Every guy wants bigger arms! There really is no bodypart that says

By: Pete Sisco Dec 06, 2002

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Every guy wants bigger arms! There really is no bodypart that says "big and powerful" as clearly and obviously as a big pair of python arms.

I get a ton of e-mail from guys wanting to maximize their arm training. I've created optimized routines for many but if you want a 'quick and dirty' method that delivers high intensity overload and results that you've never experienced before... here it is.

The Big Hurdle

First I have to tell you the biggest hurdle most people face when wanting to increase their workout intensity and their progress in the gym. This first step results from the fact…yes fact…that over 90% of the regular trainees in your gym are overtraining. And once your body is in an overtrained condition no routine can help you.

The first priority of your body is to fully recover. Then, and only then, will it go to work creating new muscle. So step one of my Add One Inch to your Arms Workout is to take two weeks off all strength training! I can hear the groans now. "But I "need" to work out 3 times a week." No you don't. More likely you've turned a love of the gym into a too-frequent training schedule. Hey, if I liked getting my hair cut it wouldn't help me to go to a barber 3 times a week. Growth takes time. That's a fact you need to face if you want to train rationally.

So if you lack the mental toughness to handle the above hurdle, you might as well stop reading this. This routine won't do anything for guys in an overtrained state. These are the guys who haven't added any size to their arms in months. But they train more than anyone else. See the connection? The exception, of course, is for guys just starting out and for guys who understand training frequency and have adjusted their training days to compensate for their ever-increasing intensity of workouts. Those wonderful people can do this workout today.

The Workout

Years ago I conducted a study to measure the relative intensity of all the common arm exercises. (And other bodypart exercises, by the way.) This brief article won't permit the space to explain all that was measured and analyzed so I'm going to give you the conclusions. These exercises will add the most muscle to your biceps, triceps and forearms. Guaranteed.

Seated Biceps Curl: Sit on a bench and rest a barbell in your lap. Take a shoulder-width underhand grip on the bar and curl it upward toward your chin. Use a weight that is so heavy you can only perform eight reps. This exercise allows you to use more weight than you normally would because the seated position limits the range of motion. Try to curl 150% of your normal biceps curl weight. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.

Close-Grip Bench Press: Do yourself a big favor and perform this exercise in a power rack or on a smith machine. Limit the range of motion to the top third of your range. By limiting the range of motion you will be able to hoist a much heavier weight and it's that big weight - not the range of motion - that triggers new muscle growth. Grip the bar with your hands spaced about six inches apart and contract your triceps to lift the bar off the support and to full extension. Use a weight that is so heavy you can only perform eight reps. Again, with this restricted range you should be able to use at least 50% more weight than normal. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.

Forearms tend to be neglected in most workouts but these two exercises are fabulous at generating an awesome intensity of overload to these highly visible and impressive muscles.

Seated Wrist Curls: These are performed from the same position as the biceps exercise, above. With an underhand grip on a barbell, rest your wrists on your knees so your hands extend beyond your knees. Allow the weight of the bar to force your wrist toward the floor. Use your forearm muscles to power the weight back up. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.

Wrist Curls Behind the Back: These are performed by holding a barbell behind your back with your palms facing backward. It helps to have the bar on a rack to start or to have a training partner place the bar in your hands. The heavy bar will naturally hang down and your wrists will be in a relaxed position. Use your forearm muscles to power the weight up by bending your wrists. You can use a lot more weight on this exercise than you think you can. Go heavy. Don't worry about getting a full range of motion. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.

Click HERE for a printable log of this workout!

Each time you perform the four exercises in this arm workout try to increase your weights by 15-25%. Doing the same workout each time gets you nowhere. It's all about making progress. Progress drives new muscle growth.

Go Buy Some Bigger Shirts

Perform the above workout three times over the next twelve days. Avoid any other arm training during this time. You can also train your other muscle groups and you can perform all the low intensity aerobics you want during this time. But remember, if you started this program in an overtrained condition you won't see results.

Done the exact way described, this routine will add new muscle strength and very significant size to even the most developed arms.

IbanezDota

好贴~ 还有其他部位的分享吗？

Zotium91

为什么没有提及，每个动作多少组？。。。。

LewisHope

分享。。。。


手臂的強化訓練
Add One Inch To Your Arms In 3 Workouts
By Pete Sisco
手臂的強化 ...
goblinkaka 发表于 6-4-2012 03:44 PM

goblin终于开班教学了, 哈！大力支持...

goblinkaka

goblin终于开班教学了, 哈！大力支持...
LewisHope 发表于 8-4-2012 10:40 PM

    转贴 纯讨论的

LewisHope

转贴 纯讨论的
goblinkaka 发表于 8-4-2012 10:42 PM

好贴，我也要温故知新一下，现在自己练都是不按牌理的，不敢教人家，怕贻笑大方， 哈！
个人觉得手力最重要，手有力了很多动作都可以做得到...