Name: 打造動漫身材的終極指南！這 8 個動作與 3 餐絕對必備！ (The Only 8 Exercises and 3 Meals You Need to Build an Anime Physique)
Uploaded: 2026-02-27T14:19:33.000Z
Duration: 16 min 38 s

Everybody seems to overcomplicate getting an anime physique.

大家都把練出 anime physique 想得太複雜了。

程度副詞

There's so much information out there that you end up wasting time doing hundreds of different exercises and following some 20 step, low fat, low gluten, low sugar, low carb, low IQ recipe.

外面資訊太多了，結果你花時間做幾百種不同的運動，還跟著那種 20 步驟的 low fat、low gluten、low sugar、low carb、low IQ 食譜。

But after working with thousands of anime nerds and unlocking my own anime physique with zero weights, I've discovered that looking aesthetic is monkey brain.

但在我跟成千上萬的動漫迷合作，並且自己零負重練出 anime physique 後，我發現要看起來 aesthetic 根本是小菜一碟。

All you need is eight exercises and three meals and I'll show you exactly what these are in this video.

你只需要八個動作跟三餐，我會在影片裡詳細告訴你這些是什麼。

Now, the most important part of an anime physique is probably what separates the men from the boys.

說到 anime physique，最重要的部分大概就是分辨男人跟男孩的關鍵了。

It's what Toji has, it's what Garo has, it's what Song Jiwoo has, and it's what you want.

Toji 有、Garo 有、宋智武有，這也是你想要的。

Now, a V taper is created when you have wide shoulders and a little waist, AKA the shoulder to waist ratio.

簡單來說，V taper 就是當你有寬闊的肩膀和纖細的腰，也就是肩腰比。

Naturally, this comes from developing your lat muscles, which creates that gradual taper from your shoulders to your waist.

當然，這來自於發展你的 lat muscles，這會在你肩膀到腰部之間創造出漸進式的 V taper。

And that automatically makes your shoulders appear far wider than they actually are.

這樣一來，你的肩膀看起來就會比實際寬很多。

Which is why the first exercise in this video has to be the pull up.

這也是為什麼這個影片的第一個訓練動作一定要是 pull up。

The pull up is the champion of lat activation and does a pretty good job at targeting the biceps as well.

pull up 是啟動 lats 的冠軍動作，同時也能很好地練到二頭肌。

Since you're doing a vertical pulling motion, the lats get omega activated because the muscle fibers line perfectly with the motion that you're using.

因為你做的是垂直拉的動作，lats 會 omega activated，因為肌肉纖維跟你的運動方向完美對齊。

Plus, you can add weight to this exercise if you want to, making it infinitely scaling for gains.

而且，你還可以為這個動作增加重量，讓它無限升級，幫助你變強。

But if you want to get the most out of your pull ups to get maximum V taper goodness, just make sure you imagine your elbows driving down into the floor and and into your waist while trying to squeeze a peanut in between your shoulder blades.

但如果你想從 pull up 中獲得最大的好處，得到最棒的 V taper 效果，只要確保你想像著手肘向下壓入地板，並朝向你的腰部，同時試著在你的肩胛骨之間夾一顆花生。

And even more importantly, focus on controlling the negative all the way down.

更重要的是，專注於全程控制 negative。

You don't want to be slamming onto your joints.

你絕對不想讓你的關節硬著陸。

Control that negative or I will find you.

控制好 negative，不然我就會找到你。

While pull ups are working the lats on the biceps, there are some aspects of the back esthetic that we're still missing.

雖然 pull ups 訓練 lats 和二頭肌，但我們還缺少一些背部 aesthetic 的部分。

For one, an anime physique is not just about a wide back.

畢竟，anime physique 不僅僅是寬闊的背部。

The strongest creatures on the planet have these monstrous monsters looking back muscles.

地球上最強大的生物都有這些看起來像怪物一樣的背部肌肉。

Not to mention, their biceps are massive.

更別說，他們的二頭肌也超大。

If we want to target our demon back muscles and grow our biceps even more, then we need to do this next exercise, which is supinated inverted rows.

如果我們想鍛鍊我們的 demon back 肌肉，讓二頭肌更發達，那我們就需要做下一個動作，也就是 supinated inverted rows。

Inverted rows are going to be targeting the rhomboids, the teres major, the Traps, the rear delts and all of the other muscles that make up that demon face.

Inverted rows 會著重鍛鍊我們的 rhomboids、teres major、Traps、後三角肌，以及構成 demon face 的所有其他肌肉。

Not to mention helping us give that back thickness, which will help with that anime aesthetic look.

更不用說，它還能幫助我們增加背部的厚度，這會對 anime aesthetic 的外觀有幫助。

And why is supinated grip, you may ask, guy behind the screen?

你可能會問，為什麼要用 supinated grip 呢？

Because twisting our hands outwards while performing the rep will put even more emphasis on our biceps than a regular pull up wheel, helping us to get some massive arms and unlock our own baki demon back.

因為在做動作時將手往外轉，會比一般的 pull up wheel 更強調我們的二頭肌，幫助我們練出粗壯的手臂，並解鎖我們自己的 Baki demon back。

Now, I know most of you probably want to look like Garo instead of Baki, somebody with massive muscle definition, huge amounts of aura, and

好了，我知道你們大多數人可能想看起來像刃牙而不是範馬勇次郎，擁有驚人的肌肉線條、強大的氣場，

And if we're chasing that look, we need to target these side dumps, because growing these means a better V taper and much better aesthetics.

如果我們追求這種外觀，就需要針對這些側三角肌，因為練大它們意味著更好的 V taper 和更棒的 aesthetic。

I mean, take a look at these gorgeous men.

It's big shoulders that have that distinct line, that shoulder line.

就是那種有明顯線條、那種肩膀線條的寬大肩膀。

我花了好幾個小時看這些男人，

the number one body weight to hit this muscle is pike push ups.

要練出這個肌肉， numero uno 的徒手訓練動作就是 pike push ups。

Pike push ups fall into the category of overhead pressing, which is one of the best movements you can do for developing your side delts.

Pike push ups 屬於過頭推舉的範疇，這是鍛鍊你側三角肌最棒的動作之一。

And as a bonus, they're also targeting the front delt as well.

而且還有個好處，它們同時也會練到前三角肌。

它們同時也會練到你的三頭肌。

So we're covering three muscle groups at once.

所以我們一次可以練到三個肌群。

But I've noticed that a lot of people tend to do pike push ups with pretty bad form, and

但我發現很多人做 pike push ups 的時候姿勢都很差，

而且會影響到肩膀的訓練效果。

所以如果你想要練出大肩膀，請仔細聽。

First, get into the pike position with your arms overhead, pushing away from the ground.

首先，進入 pike 姿勢，雙手在頭頂上方，用力推離地面。

Then lower yourself down while bringing yourself slightly forward so that all of that load and force is directed to your shoulders.

然後慢慢降低身體，同時稍微往前帶，讓所有重量和力量都集中在你的肩膀上。

Then push yourself back up, pressing your hands overhead, back in the pike position again.

然後再把身體推上去，雙手往頭頂上方推，回到 pike 姿勢。

As you start to get stronger, you can elevate your feet more and more to make it more difficult and get yourself some better gains.

當你越來越強壯時，可以把腳越墊越高，讓動作更難，獲得更好的訓練效果。

Now, we've covered the lats, the upper back, biceps, triceps, shoulders, but

好，我們講了 lats、上背、二頭肌、三頭肌、肩膀，但是

one of the muscles that guys really want to grow and what makes the male physique so aesthetic is the chest.

男生們最想練大、讓男性 physique 更有 aesthetic 的肌肉之一，就是胸肌。

Whether you want to look like Baki or Maharaga.

無論你想練成 Baki 或 Maharaga 那樣。

For some reason, to get a fully aesthetic chest, you need to target the upper and middle chest in particular.

不知道為什麼，要練出飽滿的胸肌，你特別需要訓練上胸和中胸。

這能創造出那種「架子」一樣的視覺效果。

Now, normally you would think you would need two exercises to do this, but

現在，你通常會覺得需要兩個動作來達成這件事，但

in fact, you can actually target both parts of the chest with this one exercise.

事實上，你其實可以用一個動作同時訓練到胸肌的這兩個部位。

Reason being is that these have far more range of motion than the regular push up.

原因是，跟一般的伏地挺身比起來，它們的動作幅度更大。

And adding the extra stretch takes it to a whole new level in terms of both difficulty and growth.

而且增加額外的伸展，讓難度和成長都提升到一個全新的境界。

And the decline not only targets the upper chest, but

it's actually been shown that it has roughly the same amount of stimulus for the middle chest.

事實上，研究顯示它對中胸的刺激程度也差不多。

所以你看，又是一個一舉兩得。

You get good middle chest growth, great upper chest growth, you're still targeting the front delts and you're even targeting the triceps.

你能練到不錯的中胸、很棒的上胸，同時也練到前三角肌，甚至三頭肌。

But the most chest growth for me didn't come from decline deficit push ups.

不過對我來說，胸肌成長最多的，並不是來自下斜遞減伏地挺身。

It actually came from this next exercise.

One of the best ways to grow your chest is just to lift heavy, heavier.

想要胸肌成長，最好的方法之一就是去舉重，舉得更重。

And of course, to get a full chest, we need to target the lower chest, which is why dips are also on this list.

當然，要練出飽滿的胸肌，我們需要鍛鍊到下胸，這也是為什麼雙槓撐體會出現在這個清單上。

This movement, because you're pushing downwards, is much more lower chest dominant.

這個動作因為是向下推，所以對下胸的刺激會大得多。

But just like the decline push ups, it has been shown to target that middle chest just as well as a regular push up.

但就像下斜伏地挺身一樣，它也被證明能像一般的伏地挺身一樣，有效地鍛鍊到中胸。

And I would argue it targets them even better because you're pushing your entire body weight rather than a push up where your feet are on the floor, which causes you to only push like 60% of it.

我認為它鍛鍊的效果更好，因為你是用全身的重量在推，而不是像伏地挺身那樣，你的腳在地上，你只能推動大約 60% 的體重。

As long as you have enough forward lean in your body, it's as if you're doing a push up with your feet not on the floor.

只要你的身體有足夠的前傾，就好像你在做腳沒有著地的伏地挺身一樣。

And similarly to the last exercise, you get a nice stretch on the pecs, AKA more growth.

跟上一個動作一樣，你能讓胸肌得到很好的伸展，也就是更多的成長。

And these are great for tricep stimulation as well.

而且這些動作對三頭肌的刺激也很棒。

Fellas, fellas, fellas, as much as I'd love to stop here, we have a serious problem.

各位，各位，各位，雖然我很想在這裡就停下來，但我們有個嚴重的問題。

Some of you guys are running around with Minecraft skeleton legs because you have no clue how to grow them with calisthenics.

你們有些人因為不知道怎麼用徒手訓練來練腿，結果腿變得像《我的世界》裡的骷髏腿一樣。

To get esthetic legs that look pretty good, you need to be targeting two particular muscle groups, your quad muscles and that ass.

想要練出好看的 aesthetic 腿，你需要針對兩個特定的肌群：你的股四頭肌和屁股。

Which is why pistol squats are going to be the next best choice to target both of those.

這就是為什麼單腿深蹲會是針對這兩者的最佳選擇。

Not only are these great for leg development, they're going to be training your balance and coordination as well.

這些動作不僅對腿部發展很棒，還能訓練你的平衡感和協調性。

Meaning pistol squat mastery is bodyweight mastery and you're becoming a better overall athlete.

這意味著精通單腿深蹲就是精通徒手訓練，你會成為一個更全面的運動員。

Trust me, once you can hit 10 of these bad boys, your legs are going to look like some beefcakes.

相信我，一旦你能做 10 下，你的腿就會變得像健美選手一樣結實。

Now, you're not just caked up, you got a whole bakery back there.

現在，你不僅全身結實，連屁股都像個麵包店一樣。

But the quads aren't the only parts of the leg that we need to work if we want aesthetic looking legs.

但如果我們想要有 aesthetic 的腿，股四頭肌並不是腿部唯一需要訓練的部分。

So we need to flip it around and see how we can target the hamstrings as well.

所以我們要反過來，看看要怎麼同時訓練腿後肌。

Now, hamstrings are one of the hardest things to focus on when it comes to calisthenics.

現在，腿後肌是徒手訓練裡最難練好的部位之一。

But I've come up with a solution to that.

Put your feet under something heavy like a couch, a bed, or your mom.

把你的腳卡在沙發、床，或是你媽媽下面這種重物下面。

然後在髖部這裡把自己往前彎。

This will put immediate tension on your hamstrings and even your glutes.

這樣會立刻給你的腿後肌，還有臀部帶來張力。

Then spring back up kind of like you're doing a deadlift.

然後像在做硬舉一樣彈回原位。

It looks very simple, but I promise you, it is super effective.

看起來很簡單，但我保證，它超級有效。

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打造動漫身材的終極指南！這 8 個動作與 3 餐絕對必備！ (The Only 8 Exercises and 3 Meals You Need to Build an Anime Physique)

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