手臂训练找不到感觉?教你完全轰炸手臂!
2015/10/27 健身
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手臂训练没有感觉可以通过持续的肌肉收缩,让足够量的阻塞静脉血流向手臂肌肉的时间更充分。更多的肌肉收缩时间有助于提升“泵感”,下面先推荐五种不错的方法:
1、助力法则助力法则需要一个训练伙伴,当你在某个动作进行到最后一次力竭的时候,由训练伙伴在动作关键位置进行帮助一下,使你继续几次动作。
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2、欺骗性法则虽然经常讲动作的标准至关重要,但在最后几次动作可以适当突破一下,这也是获得“泵感”的常用方法之一。在用标准的动作做到力竭的时候,用不标准的动作借用身体其他部位的力量多做几次,这就叫欺骗法则。(需注意安全,轻重量可用,稍大重量使用方法1)
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3、间歇训练
当一个动作力竭的时候,保持姿势不变,停留3-4秒,调整呼吸继续多做几次。
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4、半程法则对于一些能做半程的动作,当不能做到全程动作时,可以用半程动作多做几次,例如哑铃弯举动作。
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5、递减重量法则当一个重量的动作做到力竭的时候,减少重量继续到力竭,一般递减1~2次即可。例如15KG、10KG、5K。
再送上一套手臂动作
这是一套Steve Cook的手臂动作,整套动作包括肱二和肱三,时间组数已做标示,以后手臂不用愁了!!
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动作、13组/每组8次难度系数:☆☆☆
![](/asp/image.asp?m=0&w=gh_d2b76944268f&u=http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4Ou2CibH1KnT7cKS078CjyvDGoW30kTlfOvt4sSusyibnMHpib1r6dEdWBmSRtLgbT1HfrULicCaictUlQ/0<br/><br/> http%3a%2f%2fmmbiz.qpic.cn/mmbiz/r6kM9Rhfib4Ou2CibH1KnT7cKS078CjyvDGoW30kTlfOvt4sSusyibnMHpib1r6dEdWBmSRtLgbT1HfrULicCaictUlQ/0&tp=webp&wxfrom=5&wx_lazy=1)
动作、23组/每组10次难度系数:☆☆☆☆
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动作、33组/每侧8次难度系数:☆☆☆
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动作、43组/每侧8次难度系数:☆☆
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动作、53组/每组8~12次难度系数:☆☆☆
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动作、63组/每组8~12次难度系数:☆☆☆
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动作、73组/力竭难度系数:☆☆☆
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动作、83组/力竭难度系数:☆☆☆
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一套练下来会让手臂感觉要爆炸!
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让肌肉撑爆你的袖口,赶紧收走!
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