（嘈交要自貼身材）健身資訊討論區138 新手問嘢請睇#1

累到就黎影響生活作息
不過真係feel到有改變
肌肉未有 起碼寒背果啲都改善緊
好爽

正常，我一撘巴士有位坐就訓到流口水

孔子話係中間向左右生

盡量唔好arch back
核心要用力 唔好收肩胛骨
手肘唔好牙太出

操完腳真係好攰

想問下操腳有咩動作 淨係玩抬腳機 推腳機係咪冇做深蹲咁好？

strength shop lever belt都ok
硬身得黎夠淋
質地又親膚
又靚
係要自己用螺絲批較
我自己用pioneer 好硬 要手動break in
班女仔friend 全部用strength shop
佢哋sport bra 短褲直接cool落d肉度都ok
我自己著住衫俾pioneer 成日銀到瘀左

有時真係唔使睇到有冇牌，識幾個唔熟嘅人無啦啦又話自己健身教練，屌你都冇身形嘅

Hack Squat ,V Squat ,啞鈴/史密夫Split Squat
肌肥大黎講Leg Press 都夠 不過最好Squat埋啦

好多架喎 你google下睇下邊d岩玩 盡量選d唔同既動作

Quad - front/back/sissy Squat, hack squat, leg press, lunge, leg extension
Hamstring - RDL, leg curl, good morning, nordic curl
Glute - DL, RDL, bulgarian split squat, hip thrust, lunge, 擴音機
Calf - seated/standing calf raise, donkey raise, calf raise on leg press

Front squat 好似食core多

唔Squat 嘅都係pussy

佢哋係買lever buckle?

唔知點解我squat個肩拗後好痛
係咪因為圓肩

shoulder mobility 唔好

循序漸進咁加重量係對關節好

遲d 會好似比火燒咁痛醒

而家做住hack squat先
有咩動作提升到shoulder monility

warm up exercise for squat

我自己就一餅開始壓開個shoulder

粉紅bar 8kg

Google下先

Thx bro

加油

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