想要有阔大的背部?絕對能令你瘋狂的背部訓練 !

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今天小編為大家介紹一位荷李活的動作名星Terry Crews的背部練習,如果大家有看史太龍的Expendables電影系列,一定知道Crews是誰。他十分大塊頭,讓觀眾有深刻印像。Terry Crews早前跟Bodybuilding.com分享了他的背部訓練,大家一齊看看他的瘋狂訓練,如果你能跟得上,相信你的背肌一定也很棒!

stallone-tony-crews-the-expendables-aindreas-dot-com

 

https://www.youtube.com/watch?v=K_m2ECqiE9o

 

 

Warm-up
(1) 單車機         中高強度            5分鐘
Terry Crews背部訓練
動作 組數 每組次數 休息
(1) Romanian Deadlifts 4 sets 10 reps 1 min
(2) Behind the Neck Pull Ups 1 set 加竭 1 min
(3) Single Arm Pull Ups 1 set 加竭 1 min
(4) Close-grip Pull Ups 1 set 加竭 1 min
(5) Standard Pull Ups 1 set 加竭 1 min
(6) Yates Rows 3 sets 加竭 1 min
(7) One Arm Dumbbell Rows 4 sets 10 reps 30 sec
(8) Hammer Strength High Rows 4 sets 10 reps 1 min
(9) Hammer Strength Mid Rows 4 sets 10 reps 1 min
Cool Down
動作 組數 每組次數 休息
(1) Hyper Extension 4 sets 10 reps 1 min
(2) Ball Sit-up 4 sets 力竭 1 min

 

 

1. Romanian Deadlifts

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2. Behind the Neck Pull Ups 2

 

 

3. Single Arm Pull Ups 3

 

 

4. Close-grip Pull Ups 4

 

 

5. Standard Pull Ups 5

 

 

6. Yates Rows 6

 

 

7. One Arm Dumbbell Rows 7

 

 

8. Hammer Strength High Rows 8

 

 

9. Hammer Strength Mid Rows 9

 

 

10. Hyper Extension 10

 

 

11. Ball Sit-up 11

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