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  • What's up guys? Jeff Cavaliere, ATHLEANX.COM.

    嘿,大家好.我是ATHLEANX.COM.的Jeff Cavaliere

  • So let me set the stage here for you. Maybe a long time ago someone gave you a Barbell

    讓我幫你假設一個情況.可能很久之前有人給你一組槓鈴,

  • set but you don't know what to do with it,

    可是你卻不知道可以拿它來幹麻.

  • because you want to work your Chest but you don't have a Bench to go with it.

    因為你想要練你的胸肌,但是你又沒有臥推躺椅

  • Well today I'm going to cure your problems because I'm going to show you 3 exercises

    我今天要介紹三個運動來幫你解決這個問題

  • that you can do to build a bigger Chest without needing a Bench and all you need is a Barbell.

    不需要躺椅,只要用槓鈴就可以幫你打造更厚實的胸肌

  • Alright, so I'm going to take you through each one. I'll walk you through why I like

    好的,所以接下來我會一一介紹他們.我會講解為什麼我喜歡這些動作

  • each one of these exercises and exactly how you should be doing them.

    以及你應該怎麼操作.

  • Ok so first up, who knew you could be do Incline Presses with a Barbell stuck in the corner

    首先,有誰知道其實你只要把槓鈴一邊頂在牆角

  • of a room.

    就可以做槓鈴斜推的動作了.

  • And notice, the Barbell will be stuck in the corner of the room for all 3 of these exercises.

    注意,在接下來的三個動作中,槓鈴都應該要一直頂住牆角.

  • It's very very simple to do. Just take a drop cloth, something that you're not going to

    這做起來其實很簡單.拿塊布或者是其他東西

  • ruin your walls with, stick it in the corner, stick your Barbell on top of that,

    墊在牆跟槓鈴之間,才不會弄壞你的牆.

  • and now you've got the perfect Landmine setup to do these 3 exercises.

    你現在已經做好了這三個運動所需要的準備工作了.

  • The Barbell Incline Press here is great because not only is the natural arc of the Barbell

    槓鈴斜推不僅僅好在因為槓鈴一邊頂在牆角

  • going to be more favoring an Incline just because of the corner it's stuck in,

    所造成的自然弧度可以更容易造成槓鈴傾斜

  • but it also gives us a shot to change that just a little bit more by altering the position

    還有因為我們可以靠調整腳部姿勢

  • of our feet.

    來達到不同的效果.

  • And you can see I start off in a Split Stance position or a Lunge position.

    你可以看到我一開始兩腳就分開或者是踩弓箭步

  • When I'm in this Lunge position,

    當我在做弓箭步的時候,

  • I drop the leg back on the same side that I'm going to be pressing.

    我把出力邊的腳向後跨出

  • This allows me to angle my body back just a little bit more, just enough to get about

    這讓我的身體向後傾斜了一點,

  • a 60 degree incline to do the perfect Incline Dumbbell Press. Now here done with a Barbell

    大概向後傾斜到60度,讓我們可以做個標準槓鈴斜推

  • on one side.

    做完換另一邊.

  • Next up is one of the craziest and best exercises I've found for training your Chest, especially

    接下來是我覺得最棒、最瘋狂的胸肌訓練.

  • when you lack a Cable Crossover machine at home.

    尤其是當你家裡沒有滑輪拉力機時.

  • You guys know how I feel about Flys, well we still need to adduct our Arms to get full

    你們知道我對飛鳥的看法.

  • Chest contraction.

    我們仍需要把手臂向中間收攏才能夾緊胸肌

  • That Cavaliere Crossover that you guys called it after I came up with the Dumbbell version,

    你們大家之前稱作克式飛鳥是啞鈴版本的飛鳥動作

  • actually is trumped by this Barbell version.

    其實是從這個槓鈴版改良而來的.

  • Because we not only get a nice smooth adduction at the Shoulder here which is going to get

    因為我們不只可以用肩膀流暢的內縮動作

  • our Chest going,

    可以帶動胸肌

  • but it also allows us to do a little bit of a lift as well so we get this upper inner

    還可以同時做舉重的動作

  • movement that you get here from this Barbell Arc.

    我們利用槓鈴的弧度做出上半身朝內的動作

  • It's really smooth, it feel great and above all, it gets a really good contraction of

    這動作十分順暢,最重要的是這帶動好的胸肌收縮

  • the Chest, right where you need it the most.

    讓你感覺真的有練到你最需要練的胸肌

  • Finally one of my favorites here, it's Crush Grip Pushup.

    最後一個我喜愛的動作之一是壓握伏地挺身

  • And the only way we really have an opportunity to do this is with a Barbell.

    做這運動的唯一方法就是利用槓鈴

  • You've got to put a plate on the end to get the Barbell off the ground.

    你要先在槓鈴一邊裝上槓鈴片,讓槓鈴離地

  • And then from there all we're trying to do is actually Crush the Barbell between our

    然後我們就只要向我們掌中的槓鈴施加壓力

  • hands which is going to activate the Chest in the middle,

    這會刺激到我們的內胸肌

  • again getting more of that horizontal adduction which is a great component of a fully contracted

    讓肌肉有更多的橫向收縮

  • Chest,

    這對於完整的胸肌收縮是重要

  • a necessary component of a fully contracted Chest.

    且不可或缺的要素

  • We're going to go down into a Pushup, let our elbows flare out to the sides, and as

    我們現在向下做一個伏地挺身,讓我們的手肘向兩邊伸展開來

  • we come up we're trying to squeeze,

    起來的時候要試著向內夾緊

  • almost as if we have hedge clippers in our hands, I want you to have that same feeling

    就像我們手中有個修草剪一樣

  • of squeezing on every single rep.

    我要你做每下動作都有這種夾緊的感覺

  • Very hard to duplicate this in any other version of the Pushup because your hands usually stay

    這動作跟其他伏地挺身很不一樣的地方在於

  • fixed somewhere towards the outside.

    做伏地挺身的時候通常你的雙手是固定在身體外側的

  • But now because they're hand over hand, you can see the grip that I'm using here, with

    但現在因為你雙手交叉,你可以看到我現在雙手握住槓鈴的姿勢

  • this hand over hand grip

    是上下交叉的

  • we're now able to kind of recreate that same contraction on the inner Chest as we come

    所以當我們起來到頂點的時候

  • up and to the top.

    就會使我們的內胸肌收縮

  • So another really cool exercise and a way to actually train our Chest with a Barbell

    這是另外一個你可能從來沒有想到過

  • we may never have thought of before.

    用槓鈴訓練胸肌的方式

  • So there you have it guys.

    現在你們知道了.

  • There are 3 exercises that you can do with that Barbell that you never thought you could,

    藉著以上三個你從沒想過的槓鈴健身動作

  • to start training your Chest.

    你可以開始訓練你的胸肌

  • You don't necessarily need a Bench. Do you want to incorporate Bench Press for your chest?

    你不一定要一個躺椅.如果你想要靠臥推練你的胸肌的話

  • Absolutely, if you have access to one, you've got to start bringing those into your workouts

    當然可以,如果你有辦法弄到一個躺椅

  • as well.

    你當然要把他們運用在你的健身動作裡

  • But if you don't and you're at a loss for what else to do?

    如果你沒有躺椅也不知道該怎麼做

  • Pushups alone aren't going to cut it.

    只靠伏地挺身是沒用的

  • Start incorporating these 3 exercises into your home workouts and I guaranteed you're

    開始把剛剛那三個動作加到你的健身菜單裡

  • going to start seeing better results.

    我向你保證你會開始看到更好的效果

  • Guys there's never an excuse here not to train with ATHLEANX.

    跟我們ATHLEANX一起訓練從來都沒有藉口

  • We've overcome the excuses by providing you with plenty of options to get your work done.

    我們提供你許多替代方案讓你擺脫那些藉口

  • If you're looking for a program that leaves no excuses and leaves no stone unturned,

    如果你在找一個可以幫你擺脫所有藉口,激發你潛能的訓練計畫

  • Head to ATHLEANX.COM right now and get our ATHLEANX Training System.

    現在就到ATHLEANX.COM索取我們ATHLEANX的系統訓練菜單

  • In the meantime if you found this video helpful make sure you leave your comments and thumbs

    此外,如果你覺得這個影片對你有幫助

  • up below.

    在下面留個言給我們的讚

  • When you try these exercises, I want to hear your feedback too.

    如果你有嘗試這些動作,我想要知道你們的意見

  • I'm sure you're going to find a contraction that you maybe haven't felt in a long time

    我確信當你做這些動作的時候會感覺到

  • with especially a couple of these.

    你很久沒感受到的肌肉收縮

  • I'll see you back here again in just a couple days.

    過幾天再見啦!

What's up guys? Jeff Cavaliere, ATHLEANX.COM.

嘿,大家好.我是ATHLEANX.COM.的Jeff Cavaliere

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B1 中級 中文 美國腔 胸肌 動作 訓練 健身 飛鳥 傾斜

3個你從未做過的胸部運動!(CHEST WORKOUT) (3 Chest Exercises You’ve NEVER Done! (CHEST WORKOUT))

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    Jeffrey Tao 發佈於 2021 年 01 月 14 日
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