我的健身日記

我的健身日記

我的健身記錄日誌

20240221

  • 實行 168 斷食,做重訓的時間要拿捏好,必須更有規劃性。

20240216

  • 以不完全力盡、不造成運動傷害為前題,怎麼衡量進步呢?

20240205

20240122

  • 練 DIP 臂屈伸的時候,左手感覺一條筋卡啦一聲,目前是沒有不適的感覺。

20240118

  • 胸外側竟然開始有點酸痛了,隔了四天!
  • 今天練肩和三頭肌,做壺鈴肩上推舉。

20240117

  • 今日練二頭肌,感受度很好;傍晚拿花又加重訓練了

20240116

  • 今天練背,沒什麼感覺,好像只有單槓和下拉比較有感覺
  • 肩膀內側有一點點的酸痛感,是延續疲勞嗎?

20240115

  • 跑完步後,大腿後側竟然不酸了!
  • 肩部彈力帶還有很多不熟的,收集太多動作,應該先挑 3~5 樣做就好了。

20240114

  • 後大腿持續酸,發現屁股也出現酸痛感了
  • 今天練胸,感覺很好;只是胸的酸痛感從沒出現過,稍稍遺憾。

20240113

  • 後大腿酸痛持續,但慢跑五、六公里後,變比較舒服、沒那麼痛了。
  • 本來今天要練臀腿的,狀況不好所以只練習動作。

20240110

  • 嘗試用重訓代替晨跑,菜單是腹肌訓練,感覺強度不夠;晚上把瑜珈墊鋪開,認真的每個動作做十下,感受度滿分!
  • 空腹狀態下,沒有想像中的難受。
  • 昨天練後大腿,晚上跑完步後更酸了。

健身動作

上肢

二頭肌

Biceps Exercises Ranked (BEST TO WORST!)

There are so many biceps exercises, but which ones should you be focusing your efforts on if you want to build bigger biceps? In this video, I’m going to give you the most popular bicep exercises ranked from worst to best and help you to determine which ones you should be doing and which you can probably do without. 60% off all AX programs - http://athleanx.com/x/308-workouts Subscribe to this channel here - http://bit.ly/2b0coMW With that said, we have to lay out the criteria for the biceps exercise selection, which you will find laid out in the video. Now, let’s break down the ranking categories and see where each bicep exercise sits on the list. WORST 1. Concentration Curls 2. Reverse Curls 3. Biceps Pushup The concentration curl kicks off this list in the worst category. Why? Well, the concentration curl is non-athletic version of the curl where you are completely seated and off your feet. The reverse curl is a great curling movement, but not a great biceps exercise. It comes down to the simple anatomy and bio-mechanics; the reverse curl does not target the biceps, but instead the brachioradialis. The biceps pushup will always remain at the bottom of the list for me for one simple reason… it doesn’t hit your biceps. At all. You’re better off skipping this one entirely if you want bigger arms. BETTER 4. Inverted Chin Curls 5. Zottman Curls 6. Preacher Curls 7. Cable Curls Inverted chin curls are a solid bodyweight option to train your biceps, but can be hard to overload. This can be an issue because the movement will become too easy unless you can start adding weight via a weighted vest. Zottman curls allow for the biceps to achieve their main function of elbow flexion, but the limiter of this exercise is the lack of eccentric overload on the biceps with eccentric portion being the strongest function of the biceps. By pronating the hands, the eccentric focus goes to the brachioradialis instead. Preacher curls often give a false sense of security because you are bracing your elbows against the pad, giving the impression that you can handle more weight. Unfortunately, this line of thinking is risky. Cable curls are great for achieving a good contraction on the biceps at the top of the movement. Unfortunately, at the bottom of the movement, you lose tension on the biceps due to the line force being in direct line with the muscles. BETTER STILL 8. Spider Curls 9. Drag Curls 10. Cable Flex Curls / Lip Buster Curls 11. Waiter Curls Spider curls are awesome for developing mind-muscle-connection with the biceps in their peak contracted state. Not only that, but there is a freedom of movement that you don’t find in some other bicep exercises. Drag curls are the first option on this list to target the long head of the biceps. This is done by getting the elbows back behind the body, which allows for more stretch on the long head of the biceps. Cable flex curls (also known as the lip buster curl), using a higher anchor point elaborates on the cable curl by getting the shoulder into flexion, an important secondary component of biceps function. The waiter curl is an awesome option for getting peak contraction of the biceps that is achievable by keeping the wrists back into extension based on the way you have to hold to dumbbell throughout the exercise. ALMOST BEST 12. Incline DB Curls 13. Chinups 14. Barbell Curls The incline db curl is an exercise that I consider to be the best for getting the biceps into that all-important stretch position that is not possible with other biceps exercises outside of the drag curl. Chinups are probably the best bang for your buck bodyweight bicep builders. Another great benefit is the ease of accessibility since it’s just a reliance on a simple pullup bar. The barbell curl is a versatile biceps movement in that you can load this exercise well, progressively overload it, and perform it strict or in cheat fashion. Both options, strict or cheat, have different benefits but will get you big biceps. BEST 15. Alternating Standing DB Curls The alternating standing db curl is ranked number one on this list due to its effectiveness and versatility. You can offset the dumbbell to achieve maximum load under supination, add external rotation to benefit the shoulders at the same time, and even adding bands to accommodate overlapping strength curves. For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx.com via the link below and check out the program selector tool. Answer just a few questions and find the plan that is best suited to your current goals. For more videos on exercises to build bigger biceps and the biceps workouts / biceps exercises, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so that you never miss a new video when it’s published.

Biceps Exercises Ranked (BEST TO WORST!)

8:58 改成壺鈴彎舉,手肘在身後

彎舉

壺鈴

使用彈力帶加椅子 影片

變換肩關節角度,坐姿肩上抬一點 影片

單槓—反握

三頭肌

Triceps Exercises Ranked (BEST TO WORST!)

There are so many triceps exercises, but which ones should you be focusing your efforts on if you want to build bigger triceps and increase your strength? In this video, I’m going to give you the most popular tricep exercises ranked from worst to best and help you to determine which you should be doing and which you can probably ditch. 60% off all AX programs - http://athleanx.com/x/246-workouts Subscribe to this channel here - http://bit.ly/2b0coMW With that said, we have to lay out the criteria for the triceps exercise selections. The first thing is that it has to be a multi-dimensional exercise if possible. This means, if it is only good at hypertrophy but provides no opportunity for overload and for building progressive strength, then it is not going to rank up there with the exercises for triceps that do a good job at both. Furthermore, if the movement doesn’t do a good job of stimulating the triceps muscle fully it is likely going to rank lower on the list than others. Remember, there are three heads to the triceps. Two of these only cross the elbow and are therefore only concerned with the bending and straightening of the joint. The other, the long head, crosses the shoulder which makes it uniquely engaged and capable of a better contraction with certain triceps exercises rather than others. With that being said, we start laying out the list and work our way up the rankings from the worst chest exercise to the best triceps exercise. WORST 1. Standing DB Powerbombs 2. Lying Crossface Extensions 3. Bench Dips The Standing DB powerbomb or overhead dumbbell extension is not one of the best is and always will be at the bottom of the list for me. Not only does it place your shoulder joint at increased risk of injury due to the weighted internal rotation that you must assume to get in position to do the move, but it also doesn’t give the triceps the best stretch possible. A later variation of this does much better. The lying crossface extension is a single arm variation of the Tate Press. While I have immense respect for the man himself, I am not a fan of this triceps exercise. The reasons are similar to those stated for the powerbomb. The position of the arm during the movement is the starting position for the Hawkins Kennedy impingement test. Too much internal rotation. Even though it’s not weighting the internal rotation there are simply better ways to load elbow extension. The bench dip is one I’ve covered extensively here on this channel. BETTER 5. Rope Pushaways 6. Basic Triceps Pushdowns 7. Diamond Cutter Pushups The rope pushaway fails to be as effective as a triceps exercise as possible due to an issue with the physics of the movement. In order to maximize the force applied to the muscle you are working you want to maintain a perpendicular line of force to the forearm. The basic pushdown has some of the same limitations. While the tension is high at the start of every rep, it declines as you approach the fully contracted triceps position at the bottom. Diamond Cutter pushups are often times too remedial to provide a growth stimulus (unless they are being done as a high rep metabolic exercise at the end of a hard chest or push workout). BETTER STILL 8. Cobra Pushups 9. Reverse Grip Triceps Pushdowns 10. Overhead Rope Extensions 11. JM Press Cobra pushups are a harder version of the basic diamond cutter pushup and give you that long head engagement that makes their ability to stimulate triceps growth even better. The reverse grip pushdown sets up the long head for better stimulation making it a preferred option. The overhead rope extension fixes the physics limitations of the triceps pushaway. The JM Press utilizes some momentum and a moving arm during the exercise to make it one you are able to load up on better. If you feel any discomfort in the elbow or wrist during this move simply switch to a dumbbell for a neutral hand position. ALMOST BEST 12. Triceps Kickbacks 13. DB Incline Power Bombs 14. Weighted Upright Dips 15. Rocking Pushdowns 16. Close Grip Bench Press These five triceps exercises are at the top of the heap when it comes to the best exercises for building big triceps. Watch the video to see the specific reasons why they stand alone. BEST 15. Lying Triceps Extensions There simply is no better triceps exercise for building a big back of your arms. Watch to see why. For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx.com via the link below and check out the program selector tool. Answer just a few questions and find the plan that is best suited to your current goals. For more videos on exercises for bigger triceps and the triceps workouts / triceps exercises be sure to remember to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Triceps Exercises Ranked (BEST TO WORST!)

壺鈴肩推

鑽石伏地挺身-

眼鏡蛇伏地挺身+

壺鈴反沖++

使用彈力帶交叉 影片

壺鈴炸彈++

使用彈力帶加椅子替帶 影片

彈力帶下拉

胸肩背

Jeff 影片 from worst to best
Chest Exercises Ranked (BEST TO WORST!)

There are so many chest exercises, but which ones should you be focusing your efforts on if you want to build a bigger chest and increase your strength? In this video, I’m going to give you the most popular chest exercises ranked from worst to best and help you to determine which you should be doing and which you can probably ditch. 60% off all AX programs - http://athleanx.com/x/241-workouts Subscribe to this channel here - http://bit.ly/2b0coMW With that said, we have to lay out the criteria for the chest exercise selections. These are in the video. Furthermore, if there is a steep learning curve to the movement or it is too equipment reliant then it may mot rank as high as some other options that are better and also don’t require as many resources. With that being said, we start laying out the list and work our way up the rankings from the worst chest exercise to the best chest exercise. WORST 1. Bench Flys 2. Standing Cable Press 3. 60 Degree Incline Bench Press 4. The WTF Blaster The bench fly is and always will be at the bottom of the list for me. Not only does it place your shoulder joint at increased risk of injury but there are simply much better and safer options. For these reasons it belongs in the worst category. The standing cable press being in the worst chest exercise category might surprise some considering how much I prefer exercises that place us on our feet. That said, the weak link in the chain is always going to be your core strength making this a bad selection. The angle of the incline bench press matters, a lot. Taking too steep an angle on the bench shifts the majority of the work to the front deltoid rather than the chest. Lower the angle as we will later and you take a worst choice for chest size and strength to a superior one. This just needs no explanation. It was dumb then, it’s still dumb now (just like the person who supposedly invented it). BETTER 5. Pushups 6. Floor Flys 7. Underhand DB Bench Press Standard pushups are often times too remedial to provide a growth stimulus (unless they are being done as a high rep metabolic exercise at the end of a hard chest or push workout). The floor fly, while better is still limited by the amount of resisted adduction that it provides. Switching to cables is going to always be optimal when it comes to resisting adduction of the shoulder and for building a bigger chest. The underhand dumbbell bench press gives those without an incline bench an opportunity to train their upper chest. Don’t underestimate the power of this move but you better have the shoulder mobility in order to do it right. BETTER STILL 8. Twisting Pushups 9. Cable Crossovers 10. Bench Cable Press 11. DB Upper Chest Pullovers Twisting pushups are a harder version of the basic pushup and give you that slight adduction that makes their ability to stimulate chest growth even better. The cable crossover is a superior way to build your chest since the cables provide better resistance through adduction. The same limitation on balance applies here however as it did in the standing cable press. The bench cable press is one of my all time favorite ways to stimulate chest muscle growth, just understand it won’t be great for building maximal bench press strength at the same time. The upper chest pullover is a unique chest exercise that you need to be sure to try at least once if you’re looking for better recruitment of the upper chest fibers and all you have is a flat bench. ALMOST BEST 12. Dip (weighted optional and twisting optional) step up from pushup 13. Heavy 1-Arm Crossovers 14. 30 Degree Incline Bench Press These three chest exercises are at the top of the heap when it comes to the best exercises for building a big chest. Watch the video to see the specific reasons why they stand alone. BEST 15. Barbell Bench Press / DB Bench Press There simply is no better chest exercise for building a big chest than either version of the basic bench press. While they are limited a bit into adduction they still allow for the most weight to be lifted and the best opportunity for progressive overload and therefore reign supreme. If you want to make it even better however, combine the 1 arm crossover as a drop set after a set of either version of bench press to get that perfect compliment and take your chest gains to a whole new level. For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx.com via the link below and check out the program selector tool. Answer just a few questions and find the plan that is best suited to your current goals. For more videos on exercises for a bigger chest and the chest workouts / chest exercises be sure to remember to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Chest Exercises Ranked (BEST TO WORST!)

最差:

板凳飛翔:1:20

站立式繩索推舉:2:15

60度上斜臥推:2:54

???:3:51

更好:

俯臥撐:4:15

樓層平面:5:07

下手啞鈴臥推:5:52

更好的是:

扭轉俯臥撐:7:02

電纜交叉:7:42

臥式繩索臥推:8:38

啞鈴上胸部套頭衫:9:27

幾乎最好:

下降:10:18

重型單臂交叉11:16

30-45度上斜臥推:12:14

槓鈴/啞鈴臥推:12:57

參考影片 top 10
The Best & Worst Chest Exercises To Build Muscle (Ranked!)

What are the best and worse chest exercises for muscle growth? ** My training programs: https://jeffnippard.com ** My Fundamentals Training Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/ ** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial] ** My Ultimate Guide To Body Recomposition: https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/ ** MASS (Monthly Research Review): https://bit.ly/jeffMASS ** Rise Gym Apparel: https://rise.ca/jeff ** PEScience Supplements: https://www.PEScience.com/discount/jeff ** Instagram: https://instagram.com/jeffnippard ------------------------------- References: Weighted Stretch Training: https://pubmed.ncbi.nlm.nih.gov/31984621/ Training at long muscle lengths: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6977096/ Incline Bench (Upper Chest) Study: https://pubmed.ncbi.nlm.nih.gov/32922646/ MASS Research Review, Volume 4, Issue 11 Press Around (N1) https://www.instagram.com/p/COqigPBjw_c/?hl=en ------------------------------- Written by Jeff Nippard Filmed by Matt Dziadecki (http://instagram.com/dziadecki) Edited by Jeff Nippard Music by Bankrupt Beats: https://www.youtube.com/watch?v=pNZuaWxNaZE https://www.youtube.com/watch?v=4lfygJu9ML0 Music by Epidemic Sound: Sneaky Sonja - Luella Gren Damma Beatz - Snickers ------------------------------- What are the best and worst chest exercises for muscle growth? In this video I am breaking down my top 10 chest movements based on personal enjoyment, tension generating potential, progressive overload potential and convenience/ease of access. We will consider exercises that target the upper chest, mid chest and lower chest and conclude with some of the worst chest exercises that you should avoid. ------------------------------- About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). ------------------------------- Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

The Best & Worst Chest Exercises To Build Muscle (Ranked!)

伏地挺身 ( 彈力帶 )

彈力帶 單手交叉 10:18

彈力帶 椅子胸推 影片

參考影片 Jeff from worst to best
Shoulder Exercises Ranked (BEST TO WORST!)

There are so many shoulder exercises, but which ones should you be focusing your efforts on if you want to build bigger shoulders and increase your strength? In this video, I’m going to give you the most popular shoulder exercises ranked from worst to best and help you to determine which you should be doing and which you can probably ditch. 60% off all AX programs - http://athleanx.com/x/264-workouts Subscribe to this channel here - http://bit.ly/2b0coMW With that said, we have to lay out the criteria for the shoulder exercise selections. The first thing is that it has to be a multi-dimensional exercise if possible. This means, if it is only good at hypertrophy but provides no opportunity for overload and for building progressive strength, then it is not going to rank up there with the exercises for shoulders that do a good job at both. Furthermore, if the exercise is harmful to the shoulder joint or can cause shoulder injury over time, it is simply not going to rank high no matter what type of short term benefits it can provide the person that does it. With that being said, we start laying out the list and work our way up the rankings from the worst to the best shoulder exercise. WORST 1. Upright Rows 2. Cuban Press 3. Behind the Neck Press 4. Pour the Pitcher Side Lateral Raises The upright row is simply a terrible exercise biomechanically for the shoulders and should not be part of a shoulder workout routine long term. It places the glenohumeral joint in a position of impingement and increases the likelihood of developing symptoms if they don’t already exist. The cuban press is just a step away from joining the upright row as the worst of the worst but it’s still pretty bad. Even though it includes an element of external rotation, it does so from an elevated and internally rotated position. The behind the neck press takes the shoulders out of the scapular plane and forces motion from an awkward position of the elbows. Again, overhead presses are a great exercise for building boulder shoulders but it shouldn’t be done from this position when we know there are better ones without the risk. Stop pouring the pitchers on a side lateral raise and instead turn the thumbs up and you’ll take a bad shoulder exercise and make it a great one, just like that. BETTER 5. DB Pressouts - Front Delts 6. DB Cheat Laterals - Middle Delts 7. DB Reverse Flys - Rear Delts DB or plate press outs are a good exercise for building up the front delts but they lack the range of motion possible with other exercises for the front head of the delts. The cheat lateral raise is a good middle delt builder as it gives you an opportunity to load the exercise heavier than you might be used to. This gives you a chance to place a good eccentric overload on this head of the delts to drive growth. Muscle substitution however limits your ability to target the middle delt specifically. The db reverse fly may be the most popular rear delt exercise but it has its limitations. Not enough of an ability to extend the arm behind the body makes this an inferior choice to the ones coming later. BETTER STILL 8. Arnold Presses - Front Delts 9. Abduction Rows - Middle Delts 10. Facepulls - Rear Delts The Arnold Press is a good multi-head shoulder building exercise. It keeps the elbows out in front of the body which is safer for the joint but as with all presses, is limited in its ability to target the front head more specifically. The face pull is normally my favorite exercise for everything - that said - it involves too many other muscles like the rotator cuff and mid scapular muscles that tends to limit it’s position on this list of the shoulder exercises ranked. ALMOST BEST 11. DB Scoop Press - Front Delts 12. Side Lateral Raises - Middle Delts 13. Hip Huggers - Rear delts These three shoulder exercises are near the top of the heap when it comes to the best exercises for building big shoulders. Watch the video to see why they stand alone. BEST 14. DB Front Raise - Front Delts 15. Cable Lateral Raises - Middle Delts 16. Rear Delt Rows - Rear Delts There simply are no better shoulder exercises for building big delts than these for the front, middle and rear delts. They combine the ability to load up the best, target the head in question and do so in the safest way possible. If you want just overall shoulder mass and growth, then be sure to watch the bonus segment on the variations of shoulder presses and overhead presses. For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx.com via the link below and check out the program selector tool. For more videos on exercises for bigger shoulders and the shoulder workouts / shoulder exercises be sure to remember to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Shoulder Exercises Ranked (BEST TO WORST!)

最糟的

1. 直立划船1:59

2. 古巴出版社2:45

3.頸後推舉3:32

4. 倒水罐側側平舉4:20

更好

5. DB Pressouts - 三角肌前束5:24

6. DB Cheat 橫向訓練 - 中三角肌6:00

7. DB 反向飛鳥 - 三角肌後束6:44

更好

8. 阿諾德推舉 - 三角肌前束7:31

9. 外展划船 - 中三角肌8:16

10.面拉-三角肌後束9:18

幾乎最好

11. DB 鏟式推舉 - 三角肌前束10:12

12.側平舉-三角肌中段11:02

13. 臀部擁抱 - 三角肌後束12:08

最佳

14. DB 前平舉 - 前三角肌13:01

15. 繩索側平舉 - 三角肌中部13:45

16. 後三角肌划船 - 後三角肌14:33

壺鈴肩推

壺鈴頭肩轉

全部-彈力帶借力推拉伸 影片

三角肌前束-彈力帶肩前舉拉伸 影片

三角肌前束-彈力帶長弧肩側舉 影片

三角肌中束-彈力帶交叉肩側舉 影片

三角肌中束-彈力帶高拉 影片

三角肌中束-彈力帶屈臂上舉 影片

三角肌後束-彈力帶反向飛鳥 影片

倒立撐

單槓

單臂壺鈴划船

human pullover 影片

彈力帶划船 4種

彈力帶外拉 腰部

掛繩 下拉

彎腰划船 俯身

帶聳肩

仰躺肩推

滑推伏地挺身

超人式

鐵十字平板

Back Exercises Ranked (BEST TO WORST!)

With so many back exercises, it might be hard to rank and decide where you should be focusing your efforts to build bigger lats while also increasing your strength. In this video, I’m going to show you the most popular back exercises ranked from worst to best to help you decide which ones you should be doing and the ones that belong in the “stop doing” category. 60% off all AX programs - http://athleanx.com/x/297-workouts Subscribe to this channel here - http://bit.ly/2b0coMW That being said, I am going to lay out the criteria for back the selections of back exercises. In order to be top ranking, it has to provide the opportunity for overload as well as being a solid choice for hypertrophy. If an exercise doesn’t meet this criteria, it will not rank as high as other selections for exercises for the back that do both. So, lets start building the list and work from the bottom up, from the worst back exercises to the best back exercises. WORST 1. 1-Arm DB Row 2. Behind the New Pulldowns The 1-Arm DB Row sits at the bottom of the list due to it’s ability to cause injury in the form of a hernia. I myself have experienced two hernias for performing this exercise alone.This comes from asymmetrical loading in the lower portion of the body. Due to the lack of safety of the exercise, I am putting it at the bottom of this list. The Behind the Neck Pulldown also belongs in the worst back exercise category, due to the safety of the exercise; taking the shoulders out of the scapular plane where the shoulders are in their most optimal (in terms of shoulder health) position. BETTER 3. Renegade Row 4. Deadlifts 5. Pendlay Row The Renegade Row is, to me, is not only a more metabolic driven movement, but it is a back exercise that has two major limitations. The first limitation is the need for core strength and stability, meaning lighter weights are required and makes it harder to overload. The second limitation is the lack of stretch on the lats. While the deadlift is considered by some the king of all exercises, I would argue that it is not the best back exercise for building bigger lats. The lack of pure hypertrophy for the lats is what puts this exercise in the better category. The Pendlay Row, while able to provide overload and simple access to a barbell, doesn’t sit higher on this list for exercises for bigger lats due to the safety factor that is built into the exercise. Without proper mobility and form, rounding of the low back easily occurs. BETTER STILL 6. Tripod Row 7. Straight Arm Pushdowns 8. DB Pullover / Human Pullover 9. Seated Cable Row The Tripod Row sits in this category because it overcomes the safety limitations of the 1-Arm DB Row. By keeping symmetrical loading of the lower body, you are avoiding strain on the inguinal canal - preventing hernias from occurring, The Straight Arm Pushdown is a great lat driven exercise as not only doest the lat driven portion of the exercise help to build bigger lats themselves, it also helps to build something called straight arm scapular strength which will carry over to more compound movements. The DB Pullover is an awesome exercise that allows you to drive the the weight using nothing but your lats. The only issue here is shoulder mobility preventing some from performing the exercises to an optimal benefit of the exercise for building big lats. The Human Pullover is the calisthenics version of the DB Pullover that allows you to perform a similar movement without the use of equipment utilizing relative motion. When it comes to the Seated Cable Row; to achieve a greater stretch on the the lats while also being able to load the exercise thanks to the use of momentum. Just make sure to keep good posture when performing the exercise. ALMOST BEST 10. Meadows Row 11. 1-Arm High Cable Row 12. Lat Pulldowns / Rocking Pulldowns 13. Dead Rows These 4 exercises are at the top of the list when it comes to building a big back. Make sure to watch the video to see the specific reasons as to why. BEST 14. Barbell Rows / Chest Supported Rows 15. Weighted Pullups The Barbell Row allows you to overload the exercise while also keeping the lower back in a safe position. If the low back is an issue, you can always perform the Chest Supported Row. The Weighted Pullup allows for overload due to the use of weight and is also one of the best vertical pulling exercises, overcoming the potential equipment limitations of a Lat Pulldown. For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx.com via the link below and check out the program selector tool. For more videos on exercises for a bigger back and the back workouts / back exercises be sure to remember to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Back Exercises Ranked (BEST TO WORST!)

腹部與核心

腹部

捲腹-轉圈

腿向上 swiper 、轉圈

Sliding tuck

Ab Exercises Ranked (BEST TO WORST!)

There are many different ab exercises, but which are the best of the best and which exercises for abs should you avoid? In this video, I’m breaking down fifteen 6 pack ab exercises to come up with the ones you should focus your effort on and the ones that you are likely better off avoiding all together. 60% off all AX programs - http://athleanx.com/x/238-workouts Subscribe to this channel here - http://bit.ly/2b0coMW The key to this selection of movements is that they are all popular abs exercises for men or slight variations of them. Likely, you are doing or have done many of these at some point in your ab training. The key is determining whether or not you have wasted some time on exercises that aren’t giving you the type of results you are looking for. We start at the bottom of the ranking chart with the worst ab exercises for men and women Here we have the basic plank, russian twists, dumbbell side bend, lying leg raises and the bicycle crunch. You may be surprised at the inclusion of some of these movements but there is a reason why each of them are mentioned at the bottom. The criteria for selecting and ranking these exercises for abs in this way is based on the need for equipment, ability of the exercise to scale to all ability levels, danger of the movement, or the simple ineffectiveness of the choice considering that there are much better alternatives. When it comes to the Russian Twist, I actually like the exercise. The problem is, it is probably the most commonly misperformed exercise in the gym for abs. Too often, people do not rotate at all on the exercise and instead tap their hands side to side. This turns this move into nothing more than an isometric with very little benefit to your six pack. Likewise, the bicycle crunch is regarded as not only one of the most popular ab exercises but one that is most capable of giving you six pack abs if you do it. The problem once again is, due to this high praise many many people do it. However, most do it incorrectly. The lack of rotation at the shoulders is evident and it turns what should be a good move into one that is commonly done wrong. The obvious choices for the bottom of the rankings are the dumbbell side bend and the lying leg raise. Both of these add unnecessary stress to the low back by either overworking the quadratus lumborum or the hip flexors. The goal of any best ab exercise is to be sure it’s actually working the abs primarily. Neither of these do that. The basic plank is one of my least favorite exercises for abs since it is too easy and remedial for almost all doing it. You need to find a version of the movement that is challenging enough to knock you out of being able to do it in 90 seconds or less. Moving up the chart from the worst to the best ab exercises, we have the better category. Here we have the hanging leg raise and the ab wheel rollout. These are actually good movements as well but they have major limitations that renders them less globally successful in helping everyone that does them. For instance, if your grip strength is weaker than your abs then you are likely to have to come down from the bar before your abs fatigue on the hanging leg raise. Up the scale even further we have the better still category. Here you find the hanging knee raise, hanging corkscrew and the single sided slow carry. The hanging knee raise is an improvement on the hanging leg raise since it minimizes the tendency of the hip flexors to become too dominant in the movement. The single sided slow carry is an amazing way to build up your lateral pillar strength of your core and abs. You will see that in order to keep your shoulders level you have to contract the opposite side oblique hard. The extended time under tension by walking slow is going to add an extra demand to your abs. The almost best category gives us some ab exercises that are amazing. The swiper works the lower abs while ensuring that you lift your pelvis instead of your legs. The gymnast tuck is a home option that also hits the lower abs hard. The levitation crunch works the upper abs with a minimal ab exercise that anyone can do, and the side bridge twist involves rotation as well. The best ab exercise however is the sliding tuck. This bodyweight ab exercise can be done with just some socks on a slick floor. The key is to not pull with the hip flexors but rather to hinge the pelvis into posterior tilt with the strength of the abs. Add a slight turn at the bottom and even pull in the knees if you desire more lower ab exercises. If you want to start building your own ripped 6 pack abs, be sure to head to athleanx.com via the link below and check out the ATHLEAN-X training programs. If you are looking for ab workout videos that you can follow along to or more ab exercise breakdowns, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Ab Exercises Ranked (BEST TO WORST!)
The ONLY 2 Ab Exercises You Need (NO, SERIOUSLY!)

What would you say if I told you there were only 2 ab exercises you need to do in order to get a six pack? In this video, I am going to show you the two ab exercises that should make up the bare minimum of your ab workouts. Not only are these two abs exercises great for building a six pack, but they will also help you develop a strong core. 60% off all AX programs - http://athleanx.com/x/2-exercises-for-abs Subscribe to this channel here - http://bit.ly/2b0coMW Some might tell you that you only need two exercises total in order to build a muscle group. I disagree. I don’t think anyone should be limited to picking just two exercises for a muscle group because each one often has multiple muscle heads as well as multiple functions that can be targeted individually through exercise selection. In the case of the abdominal muscles with a wide variety of exercises, namely the rectus abdominis and the oblique muscles; you need to train them through not only their functions, but you also need to target the different areas of the core muscles themselves. Believe it or not, you can actually preferentially influence the upper and lower portion of the abdominal muscles based on where you initiate the movement from. Once you add in the fact that you need to include rotation to target the obliques, you can start to build your game plan from there. Another thing to note is that instead of choosing just two exercises to build a six pack and strong core muscles, you will be choosing two movement patterns with 3 simple exercises (one for each ability level). Not every ab workout needs to include both of these movements, but a complete training plan for your back will at least build off them or include them at some point. Keep in mind, any body fat that is covering your midsection will prevent the appearance of the 6 pack abs that you are looking to develop. All the most effective ab exercises in the world will never give you a six pack unless you have a solid nutrition plan to remove the belly fat covering your stomach. That said, the first pattern is to initiate the movement of the abs from the bottom up, or moving the pelvis up towards the upper body. An example of this would be reverse crunches. However, in the pursuit of including the oblique muscles, you need to add rotation to this movement. We choose bottom-up rotation first as that is the more difficult of the two movements. This is because of the weight of your legs acting as extra resistance. As a beginner, you will be performing a reverse corkscrew with your knees bent. To do this, you will perform the same movement as reverse crunches, but instead of bringing your knees straight to your chest, you will bring them up at an angle towards your side. An important note is that when you are bringing your knees towards your upper body, you want to clear your pelvis off the ground so that your butt no longer is contact with the ground. Return to the starting position and repeat the movement but target your knees to the other side. For intermediates, you will be performing the same exact exercise as the beginners, but instead you will be increasing the range of motion by keeping your legs straight instead of bending your knees. Remember to get that pelvis off the ground when your legs come towards your upper body. The advanced trainees out there have a different exercise to do which is a variation of the hanging leg raise called the hanging corkscrew. Hanging from a pullup bar, you will raise your legs towards your upper body and at an angle, just like the beginners and intermediates. The concept of moving your pelvis along with your leg lifts is the same here as well. The second pattern is to initiate the movement from the top of the rectus abdominis down towards your pelvis with rotation included. That means the traditional crunch as an abdominal exercise won't cut it. As a beginner, lay on your back and put your hands behind your head with your elbows wide. Instead of crunching straight up, you want to crunch in a circular motion. Bring your weight to one shoulder blade, clear them off the ground, bring your weight to the opposite shoulder blade, then have both in contact with the ground before repeating. Keep your neck relaxed as pulling on it will increase the threat of neck strain. The intermediate core exercise is the power over, similar to a traditional power up (a variation of the basic crunch) but instead of reaching straight up, you will reach with one arm over head to the opposite side, rotating your torso. The advanced guys will perform a cable crunch pulldown. At a cable machine with a rope attached, kneel down facing away from it while holding the ends of the rope on either side of your head. Crunch down and at an angle to target the upper rectus abdominis muscles and the obliques. No longer relying on body weight, this exercise is guaranteed to increase your core strength, as long as you do it as I show you in the video.

The ONLY 2 Ab Exercises You Need (NO, SERIOUSLY!)

hollow body crunch

10 分鐘參考影片

腳踏車

捲腹交叉

抬腿下擺 + 手下壓

反向捲腹

登山者

10 Minute Abs | NO REPEATS

Hey everyone! Looking for a quick, effective ab workout to squeeze into your day? Then you need to give this short but intense ab routine a try! In just 10 minutes we'll work all angels of your core muscles to get your abs feeling nice and tight. Here's the game plan: We've got a series of no repeat exercises lined up. We'll power through each one for 50 seconds, and then take a quick 10 second break before diving into the next. It might sound short, but trust me, you're going to feel the burn! And don't worry, I'll be right there with you, grinding through each rep. Whether you're after that sculpted six-pack or just want to build a stronger core, I'm confident this workout is a great fit. Let's get to it! Become a premium member for access to the no-music + no ads version of this workout https://www.youtube.com/channel/UCXtE168z7GAxYKAIHFOgm8w/join 💪🏽 5-80lb adjustable dumbbells - https://bit.ly/3evYP7M 🏋🏼‍♀️ Workout mat - https://bit.ly/YoGorillaTD - use code TIFFXDAN for 10% 🛒 Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan 🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/ 💾 Check out and save our Beginner Series Playlist 👉🏽 https://bit.ly/BeginnerSeriesWorkouts 💾 Check out and save our 6 Week Shred I Playlist 👉🏽 https://bit.ly/6WeekShred1 💾 Check out our 6 Week Shred II Home Workout Program right here on YouTube. We're giving you 42 unique workouts over 6 weeks to totally transform your body. Whether you goal is to lose body fat, enhance your endurance and stamina, build muscle, or all of the above.. this program will help you to reach your goals. 👉🏽 Playlist Link: https://bit.ly/6WeekShred2 ⏱️ Duration: 10 Minutes 🏋️‍♂️ Equipment: Just a mat 🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm. ► Check it out at https://bit.ly/YoGorillaTD and use code TIFFXDAN for 10% ⏱️ Intervals: 50 seconds work, 10 seconds rest Exercises for this 10 minute abs workout: 0:20 Leg Switches 1:20 Reverse Crunch + Leg Opener 2:20 Leg Lowers 3:20 Scissor Crossovers 4:20 Cross Crunches 5:20 Butterfly Crunches 6:20 Single Leg Extensions 7:20 Heel Taps 8:20 Plank Knee Tucks 9:20 Spider Crunches ► Follow on Instagram https://www.instagram.com/tiffxdan/ ► 5 Minute Abs Workouts https://bit.ly/TxD5MinAbs ► Hardcore HIIT Workouts https://bit.ly/TxDHardcoreHIIT ► 6 Week Shred I Home Workout Program https://bit.ly/6WeekShred1 ► 6 Week Shred II Home Workout Program https://bit.ly/6WeekShred2 👍🏽 LIKE if you are enjoying the ab workouts on our channel 💬 COMMENT to let us know what other videos you want to see. 🔔 SUBSCRIBE + turn on notifications so you never miss a workout! Thanks for following along with our workouts! We are so grateful to have such an amazing YouTube community. TIFF x DAN DISCLAIMER: TIFF x DAN strongly recommends that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise, or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence. Disclaimer: Please note that some of the links in this video are affiliate links and if you go through them to make a purchase, I will earn a commission. The decision is yours, and whether or not you decide to buy something is completely up to you. Thank you for your support!

10 Minute Abs | NO REPEATS

0:20換腿

1:20反向卷腹+開腳

2:20腿部下舉

3:20剪刀交叉

4:20交叉仰臥起坐

5:20蝴蝶仰臥起坐

6:20單腳伸展

7:20腳跟拍打

8:20平板支撐膝蓋提拉

9: 20蜘蛛仰臥起坐

下肢

臀肌與後大腿

膕繩肌 Hamstring=股二頭肌+半腱肌+半膜肌

Jeff 的影片參考
Glute Exercises Ranked | Hamstrings (BEST TO WORST!)

There are many different glute exercises but today, we are going to rank them so that you know which are worth your time and which ones you should skip. Because the glutes and hamstring muscles share many of the same functions, you are going to get a two for one here as both the glute exercises and hamstring exercises are going to be reviewed and ranked. 60% off all AX programs - http://athleanx.com/x/320-workouts Subscribe to this channel here - http://bit.ly/2b0coMW We start as always with the criteria for inclusion on this list. First, these exercises for glutes have to be capable of being overloaded over time. This is key for progressively building muscle. They also by that note have to be capable of delivering hypertrophy and not just strength. Finally, all of these glute exercises have to be safe to perform. As you’ll see, some don’t hold up well to this requirement and are therefore lowered down in the rankings. We start as always at the bottom of the list in the worst exercises for glutes category. First up is the prone hamstring curl. Remember, since we are grouping hamstring and glute exercises together due to their shared function, this variation of the curl deserves the lowest spot. It’s not that it isn’t capable of building bigger hamstrings. It’s because it often times brings about low back pain in the process. Especially when there’s a better option to come, this deserve the lowest spot on the list. Next we have the heel press. This bodyweight glute exercise is one that is limited in both range of motion and overload capacity. There are many better and therefore cannot be ranked highly. The Step Mill is one of the most popular forms of cardio, especially for those that are looking to build their butt and do exercises for better glutes. The problem is, the motor is doing all the work. Pass and move onto to a superior alternative later on. Finally, the leg press (even when performed with the feet high on the plate) is not nearly adequate for delivering glute gains. The range of motion is horrible and the overload is far from optimal. Much better glute exercises await. In the better category, we improve on the isolated kickback to this time include some additional weight resistance. The standing cuff kickback is a good way to up your exercises for glutes and deliver better results. The DB reverse sprinter lunge will mimic the position of the chest and thigh that you would see at the bottom of the leg press but do a much better job resisting the extension at the hip on the way up, allowing it to rank deservedly higher. The DB single leg RDL is great for exposing right and left leg muscle imbalances but the balance requirements could compromise the hamstring and glute muscle results that you’ll see which leaves it lower on the list. Taking another step up in the glute exercise rankings into the better still category we find the cable single leg RDL as a slight improvement over the dumbbell because of the added stability we get from it in the frontal plane. The Seated hamstring curl machine is a far better option if you want to use a machine to build bigger legs. The direction of force takes the hip flexors out of the exercise and therefore saves your back. The KB Swing, while an amazingly athletic exercise for glute development can become more of a challenge to your conditioning rather than building bigger glutes. The almost best category includes the incredibly powerful squat (this time being recommended in a low bar position for targeting the glutes more effectively), the standard two legged version of the barbell RDL, a leaning forward step up, pull throughs and of course the underutilized glute ham raise. All of these exercises for glutes and hamstrings are capable of delivering stronger bigger glutes and are worth a spot in your glute workout. Finally, the best of the best glute exercise is the barbell hip thrust. Both the mechanics of the exercise as well as it’s ability to check all three criteria laid out make it the best exercise for glutes. Be sure to watch why for all the details. Meantime, if you’re looking for a complete program that puts the same science into the selection of all the exercises included (not just glute exercises), be sure to head to athleanx.com via the link below. Use the program selector to find the plan that matches your exact physique goals. For more videos in the exercises ranked series be sure to check out chest exercises ranked and shoulder exercises ranked while remembering to subscribe to our channel via the link below and turning on your notifications so you never miss a new video when it’s published.

Glute Exercises Ranked | Hamstrings (BEST TO WORST!)

1:50 俯臥腿筋彎舉

2:34 腳跟按壓

3:24 階梯式研磨機

4:23 腿舉

更好

5:53 DB 反向短跑運動員弓箭步

6:43 站立袖口回扣

7:35DB單腳RDL的

更好

8:17電纜單腿 RDL

9:02坐姿腿筋彎舉

9:45帶狀步進

10:32壺鈴擺盪

幾乎最好

11:20電纜穿通裝置

12:08DB 學習升級

13:12臀腿抬高

13:32光滑地板橋式彎舉

14:19槓鈴 RDL

15:01低槓深蹲

最佳

16:05槓鈴髖部推力

壺鈴 swing

長椅臀橋

單腳 RDL

使用彈力帶
彈力帶聖經第二集:腿部系列 VRTX band training EP. 2 Leg training.

在這個系列裡我會示範如何用VRTX彈力帶訓練全身的肌肉,而且儘量滿足細節的部分,初學者到有經驗的朋友都適用,希望大家多多支持與分享! 喜歡的朋友也請支持楷教練代言的彈力帶,服飾及蛋白粉喔! 楷教練代言產品連結 彈力帶連結: 美國品牌VRTX SPORTS – MESH複合編織阻力帶: 楷教練專屬 - VRTX經典套組 - 楷教練88折專屬優惠 https://bit.ly/3AgRhja 楷教練 - VRTX輕量套組 - 9折優惠 https://bit.ly/363vdek 楷教練 - VRTX高階套組 - 9折優惠 https://bit.ly/3Ah9oFE 楷教練 - 00號 #亮粉 - 95折優惠 https://bit.ly/3w2gfQ1 楷教練 - 00號 #亮藍 - 95折優惠 https://bit.ly/3w6mLW9 楷教練 - 0號 #質感灰 - 95折優惠 https://bit.ly/3du99gG 楷教練 - 1號 #雲母灰 - 95折優惠 https://bit.ly/2TmHdob 楷教練 - 2號 #曼巴綠 - 95折優惠 https://bit.ly/3jsavwi 楷教練 - 3號 #火山灰 - 95折優惠 https://bit.ly/3dqySqj 楷教練 - 4號 #軍綠色 - 95折優惠 https://bit.ly/364KkEi 楷教練 - 5號 #曜石黑 - 95折優惠 https://bit.ly/3hnohh8 楷教練 - 6號 #Yellow Viper 限量版黃毒蛇 - 95折優惠 https://bit.ly/3w2hdvD 阿魯機能服飾: https://www.aroo.com.tw 折扣碼:supermankai Muscle Fuel 乳清蛋白粉網址 https://www.musclefuel.tw/supermankai #徒手 #居家 #防疫 #彈力帶 #彈力繩 #Pandemic #home-training #band training

彈力帶聖經第二集:腿部系列 VRTX band training EP. 2 Leg training.

股四頭肌

燃脂動作

5 分鐘高強度燃脂訓練
5 Minute Home Fat Burning Workout (FRANTIC FAT LOSS!)

Get maximally shredded here - http://athleanx.com/x/shred-fat Subscribe to this channel here - http://bit.ly/2b0coMW There are those that don’t believe a 5 minute fat burning workout without equipment can be very effective for fat loss. Then there are those that will try this home fat burning workout and be convinced they were wrong. In this video I give you a bodyweight routine that consists of just 3 exercises that, when performed at a high intensity level, will help you to start getting rid of body fat at a much faster clip. The key to the effectiveness of this workout is the effort. As you will quickly see, each of the exercises in this routine would be classified as traditional body fat burning exercises. They are all very effective for improving your conditioning while helping you to burn calories in your training. That said, when they are performed at a low intensity and done in more of cruising through your workout fashion, then they are not nearly as effective as they can be. So how do you do this workout then? It’s actually quite simple to execute just difficult to make it all the way through. You start with the simple mountain climber and ratchet up the intensity level immensely to move your legs as fast as humanly possible for 30 seconds. Now I realize that not everyone will be able to move at the same pace. That is fine. The key is that you are moving as fast as you can move. This will likely be an eye opener and you will see how quickly you were likely not moving as fast as you could on this exercise. Next you perform 20 seconds without resting, of a side kick through. This exercise will help develop the muscles of your core while improving the stability of your shoulders. Of course, when done at the much more rapid pace demonstrated here, you will be able to ramp up the fat loss benefits of the move as well. As soon as you are done with this you move into the last exercise in the sequence which is a squat burpee. The traditional burpee exercise is one that is known for its ability to burn fat and improve conditioning. That said, it can be a bit slow and drawn out. Not a great fit for this 5 minute fat burning workout routine for that reason. Instead, you can ante up the intensity of the exercise while shortening the range of motion by performing the squat burpee instead. As soon as you complete this last move you will get a brief 10 seconds rest. Then, immediately cycle back to the mountain climbers and do them for 10 seconds, follow that with 30 seconds of the side kick through and finish with 20 seconds of the squat burpee. Rest 20 seconds and then do anther round, this time doing each of the three exercises for whatever time period you have yet to do them for. Take a 30 second rest and finish up with 20 seconds of each move without rest to end this 5 minute fat burning workout. As you’ll see, it doesn’t take long to get in an effective workout but you have to be willing to work for it. We pull no punches with ATHLEAN-X, and we always shoot straight with you. That said, we know how to get results faster than most because of this. If you are ready to work hard but get results for your hard efforts, head to http://athleanx.com and get the MAX SHRED fat burning workout. For more home fat loss workout routines and the best exercises for fat loss, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

5 Minute Home Fat Burning Workout (FRANTIC FAT LOSS!)
  • 登山者
  • 側踢
  • 波比伏地挺身

參考

  • 運動與恢復取得平衡
  • 60 歲也能靠健康鍛鍊,保持年輕
  • 睡得好、吃得好、心情好,優質運動和休息