重量訓練

= Resistance Training

= Strength Training

= Weightlifting

Bodyweight Workout Routine: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/?ck_subscriber_id=1879733416&utm_source=convertkit&utm_medium=email&utm_campaign

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Taper, Deload, Junk Volume

• 🥗 What to eat?
  • 乳清蛋白有分三種:
    • 濃縮乳清蛋白: 較適合腸胃正常狀況的同學
    • 分離乳清蛋白: 較適合乳糖不的同學
    • 水解乳清蛋白: 較適合腸胃吸收比較不好的同學
  • 前: Dates, Banana/Oatmeal/Greek Yogurt/Whole Grain Toast with Peanut Butter, Honey, Granola
  • 後: Banana/Rice Cake with Peanut Butter
• ♻️ Routines
  • 👉 10 分鐘熱身 (飛輪車，非健身車)
  • 👉 For squats & deadlifts, lift heavier weights with low reps (4-6) per set, resting 3-5 mins between sets, 10-12 sets per gym session, 2 gym sessions per week
    • Squats
    • Deadlifts
      • Start with the bar over your mid-foot
      • Drag the bar as close to your shins/thighs as possible
      • Maintain a vertical bar path
      • Lower back remains straight
      • Head remains inline with back and hips
      • Ensure that your hips are positioned between level of head and knees
      • Ensure that the bar is directly under your scapulae
      • Do not jerk the weight off the floor
      • Do not overextend the lockout
      • Pull the slack out of the bar before you lift to create tension in the proper muscles
      • Mindsets
        • “Push the floor away” (like a leg press)
        • “Engage the lats” (like a straight arm pulldown)
  • 👉 專注在把「每一下」動作都做到最完美 (不要分心想其他事情)
  • 👉 組間休息時間
    • Drink electrolytes
    • Perform dead hangs
  • 👉 Do kettlebell swings & face-pulls after EVERY workout
  • 👉 離開健身房前
    • 洗手錶按鈕
    • 用酒精擦拭手機/耳機/健身房會員卡
  • 👉 訓練結束後 30 分鐘內喝 SiS 恢復蛋白 (Protein Shake)
• 🏋️ Weights (Progressive Overload)
  • 深蹲: 30*2 kg
  • 硬舉: 30*2 kg
  • 保加利亞分腿深蹲: 18*2 kg
  • 臉拉: 40 kg
  • Box step-up: 14*2 kg
  • Push-up to row with dumbbells: 9*2 kg
  • Single leg deadlift: 22 kg
  • Goblet squat: 30 kg
• 🗒️ Notes
  • Strength 區間只會增加肌肉力量，不會增加肌肉大小!
  • For cyclists, each gym session is a Leg Day😂 (core work is secondary)

🐻 上半身

•  
  • Pull-up
  • Push-up to row with dumbbells (0/90 度)
  • Row (dumbells/knee-supported/barbell)
  • Inverted row (Smith machine/dig stand)
  • Sand Bag - Swing to Press
  • Sand Bag - Overboard Toss
  • Sand Bag - Pick & Press with sand bag
  • Sand Bag - Reverse Lunge with Rotation
  • Sand Bag - Rotational Swing
  • Dips

🐴 下半身

•  
  • Bulgarian split squats (barbell/dumbbell/kettlebell)
  • RDL (kettlebell/dumbbell)
  • Barbell jump squat
  • Goblet squat
• With resistance band
  • Standing side leg raise
  • Side band walk