#AskKenneth | Body Composition Guide | Back Hypertrophy | 如何能夠有效地訓練背部肌肉?
今天,我嘗試示範水平拉背
Today, I demonstrate how to perform Seated Row for building muscles effectively.
時常在健身室見到很多學員做拉背的動作時,發覺他們太注意正確動作的技術,而忽略了對肌肉的反應。請不要誤會,我並不是說動作不重要,如果你想訓練肌肉的話,必須要令該肌肉收縮,才能建立它們。
I've seen some trainees using too much arms to perform the seated row, their form is fine, but I reckon they don't know what they are doing. They may hope this exercise can build their back muscles after 3 sets x 12 reps. Don't get me wrong, movement is essential, but focusing on the target muscle is more important for hypertrophy.
提示 Tip:
1️⃣ 把手柄帶到腰的位置,同一時候打開肩膊,
將肩下垂。Bring the handles to your waistline, open your shoulders and depress the shoulders. But no need to extremely retract the scapulae.
2️⃣ 在此位置停頓2秒時間,把肩膊提升,然後再次下垂。此動作能夠令背闊肌完全收縮起來。Pause about 2s in front of the body, and engage the lats as hard as possible.
3️⃣ 然後把手柄沿着雙腳返回起點。
當伸直雙手的同一時間,不要忘記繼續感覺你的背闊肌。不要令它放鬆起來。
Keep contracting the lats during eccentric.
4️⃣ 挺直自己的身體,亦不要搖動身體。
Keep body upright without body swing.
5️⃣ 此動作的重量相對性會輕一點。
The weight is relatively lighter than usual. Your job is to make a light weight feel heavy.
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#AskKenneth | Body Composition Guide | Facepull
Coaching notes:
👉A trainee should perform facepull with different levels - overhead/ forehead/ neck. For example, you do overhead on Monday, do forehead on Wed and do neck on Friday.
👉Target muscles: The posterior chain.
👉No body swing. Keep body upright. Don't lean back too much.
👉Visualize you are doing Double Biceps posing.
👉You should not lift too heavy weight.
👉High reps is recommended 15-25 reps.
👉It can minimize shoulders injury.
👉Before any pressing exercises, you are recommended to do facepull for warming up your shoulders with rotator cuffs to prepare to lift weight - bench press, overhead press...etc
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Bodybuilders should not just lift weight for reps or just doing squat or flexing your biceps.
Weightlifters shouldn’t just Practice Snatch and Clean & Jerk.
Being the humans, we should make sure our bodies are functional, mobile and healthy.
If our joints are not healthy, we may always suffer joints pain.
If we lack hip and ankles mobility, we may not can perform squat with full range of motion.
I’d would like to add MOVEMENT before or after my training session, or do it on the recovery days.
MOVEMENT is not for Fat Loss. It makes you become a HUMAN.
MOVEMENT should be free-style. There is no certain exercises or pattern. You can follow your feeling to move your body as WATER.
我唔會當自己是一個bodybuilder,
我亦唔會當自己是一個舉重運動員,
我覺得作為一個人,
一定要作全面性的訓練。
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