(重訓) 各部位的重點運動

不才很菜健身從去年8月底開始到現在也有一小陣子了

分享給各位各個身體部位的重點運動(肌肉部位我不知道中文是什麼所以我只會用英文)

由上到下:

Traps:

Dumbbell/ Barbell/ Smith machine Shrugs

Lateral raises

Weight plate/ Ez Bar/ Straight Bar Upright Rows


Shoulders:

Standing/ Seated Shoulder Press(military press)

Lateral Raises

Rear Delt Flyes

Weight plate/ Ez Bar/ Straight Bar Upright Rows


Chest:

Barbell Bench Press(Flat/ Incline/ Decline)

Dips

Wide Push-ups

Cable Flyes


Backs(Lats/ lower backs/ lower backs):

Seated Rows

Pull-ups

Lat Pull downs

Bend over Rows

Deadlifts

Rack Pulls


Arms:

Barbell/ Dumbbell Curls

Tricep Extension

Dips

Pull-ups

Push-ups


Abs:

Crunches

Knee Raises


Legs:

Front Barbell/ Smith Machine Squats

Smith Machine/ Free Weight Barbell Squats

45 degree/ Leg Press

Leg Curls/Raises

Calves Raises

Deadlifts



以上大概是各部位最有效率的運動

如果有錯誤請指正