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Fitness

胸肌 Chest

Anchor 3

槓鈴仰臥推舉(Bench Press)

 

啞鈴仰臥推舉(Flat Dumbbell Press)

 

上斜啞鈴臥推(Incline Dumbbell Press)

 

上斜槓鈴臥推(Incline Bench Press)

 

平臥啞鈴飛鳥(Dumbbell bench fly)

背肌 Back

硬舉(Deadlifts)


胸前引體向上(Front chin­ups)


啞鈴單臂划船(Dumbbell One­arm Rows)


坐姿滑輪頸前下拉(Front pull­down)


俯身挺背(Hyperextensions)

三頭肌 Triceps

仰臥三頭肌伸展(Lying triceps extension)


槓鈴窄握推舉(Barbell narrow­grip bench presses)


架橋式板凳撐體(Bench dip behind back)


坐姿啞鈴三頭肌伸展(Seated dumbbell extension)


啞鈴單手後屈伸(Dumbbell kickbacks)

二頭肌 Biceps

槓鈴彎舉(Straight Bar Arm Curl)

 

坐姿啞鈴交替彎舉(Dumbbels seatedl curls)

 

集中彎舉(One Arm Concentration Curls)

 

站姿啞鈴錘式彎舉(Dumbbells alternate hammer curls)

三角肌 Shoulders

槓鈴胸前推舉(Smith Machine press)

 

立姿側平舉(Side Laterals Raises)

 

槓/啞鈴聳肩(Barbel / Dumbell Shrug)

 

俯立側平舉(Bent Over Lateral Raise)

 

槓鈴頸後推舉(Barbell Press Behind Neck)

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