| 1作者 |
 take (Take) (
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2004/11/07 14:25:17 |
220.229.28.xxx |
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來自 台北市
磅數 45933.1磅
發文 22647
註冊 2001/6/2 上
量級 超超重量級
★★★★★★★
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這是eemaniac58兄的個人經驗分享吧,我來寫篇中文版:)
你要不要說說你的觀點,為何要做這個動作?
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從閱讀Muscle&Fittness中，我了解到使胸大肌鍛鍊成均勻飽滿的重要性。
通常，多數人訓練胸大肌時偏重到胸部的下方，忽略了上胸。
所造成的結果，就是胸肌不對稱，而且非常醜。
要避免練成上胸平坦（下胸飽滿）的胸大肌，底下這個動作你一定要做。
雙手各持一個啞鈴，拿著它們先放在大腿上。用你的腿的力量協助你把啞鈴舉起來，同時身體後仰
平躺在上斜板，並且啞鈴舉高到達起始位置。上斜板的斜度應小於45度。
收縮胸大肌和三頭肌的力量將啞鈴向天花板往上推，在頂點停頓時手肘不要鎖死打直。
停頓一會，然後慢慢的放低啞鈴直到你的上臂與地板平行。
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| 2作者 |
eemaniac58 (frank) (
) |
2004/11/08 01:05:32 |
218.162.80.xxx |
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來自 桃園縣
磅數 145.7磅
發文 72
註冊 2004/11/4
量級 輕量級
★★
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thank you "take" for your translation. due to my lack of chinese typing ability, i will reply in english. sorry for the inconvienience. recently i have been working hard on my pectorials. walking around on the streets, i realize that quite a lot of people have very ripped chests. their lower pecs are well developed and the shape is rather cut. however, viewing from the side, the lack of upper pec development causes a bad visual presentation of the chest muscle. without thick upper pecs, the chest looks rather thin and uneven.
right now, for my chest exercise, i do a varation of incline dumbell presses and flies, as well as decline presses and flies. my chest size has increased about 1&1/2 inches in three month without using any supplements. i'm still working hard to build up a giant pec thou ^^. i will really appreciate it if members have any suggestions on pec building. thank you
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| 3作者 |
eemaniac58 (frank) (
) |
2004/11/08 01:07:49 |
218.162.80.xxx |
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來自 桃園縣
磅數 145.7磅
發文 72
註冊 2004/11/4
量級 輕量級
★★
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before
after
i really don't have great pecs right now but i'm seeing some improvement ^^
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| 4作者 |
yeagrant (grant) (
) |
2004/11/08 10:36:38 |
61.229.131.xxx |
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來自 新北市
磅數 190.2磅
發文 287
註冊 2003/3/1 上
量級 輕量級
★★
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上胸真的有型很重要 要加油摟
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| 贊助廣告 |
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| 5作者 |
carbo (不才小弟) (
) |
2004/11/08 22:25:08 |
140.114.82.xxx |
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來自 台中縣
磅數 150.8磅
發文 159
註冊 2004/10/23
量級 輕量級
★★
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咦!小弟我也是屬於上胸平坦的耶
我做上斜槓鈴臥推，不曉得有沒有相同效果
不過學校健身房的斜板似乎滿斜的，最上面第一張圖斜板看起來也滿斜的，真的有小於45度嗎？
另外eemaniac58兄第2張照片怎麼是黑白的，before和after是練了多久時間呢？
不好意思問了這麼多問題，謝謝
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| 6作者 |
eemaniac58 (frank) (
) |
2004/11/09 00:14:58 |
218.162.88.xxx |
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來自 桃園縣
磅數 145.7磅
發文 72
註冊 2004/11/4
量級 輕量級
★★
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the second photo is black and white because i took it with a webcam. my webcam's color is too bright if i use colors so i had to make it black and white. the first photo was taken with a digital camera. I've been working on my chest for a little over two months. I'm still working two days a week on my pecs. About the incline bench, having an angle that is too steep will cause the force to be concentrated on your deltoids(shoulders) therefore it is recommended to use angles at around 45 degrees. hope i answered all your questions. ^^
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| 7作者 |
franzhung (muskelmensch) (
) |
2004/11/11 00:24:40 |
211.74.184.xxx |
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來自 台南市
磅數 401.8磅
發文 226
註冊 2004/7/14
量級 中量級
★★★
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great improvement!
No Pain, No Gain^..^
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| 8作者 |
wundsky (windsky) (
) |
2004/11/11 09:18:58 |
163.28.112.xxx |
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來自 台南縣
磅數 67.7磅
發文 56
註冊 2004/11/1
量級 羽量級
★☆
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我上胸都是用上協握推做耶.....
小有成效..可是上胸中間還是都平平的...
做這個動作可以改善嗎 ??
還有角度是怎ㄇ算的ㄚ?
從地面往上算嗎?
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| 9作者 |
eemaniac58 (frank) (
) |
2004/11/11 13:07:46 |
220.141.154.xxx |
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來自 桃園縣
磅數 145.7磅
發文 72
註冊 2004/11/4
量級 輕量級
★★
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windsky,
I think it will take time for your inner pecs to build up. The inner pecs are the hardest part to lay stress on. Bodybuilding really require a lot of patience. Perhaps you can also implement some Incline Flyes to your pec workout for better results ^^
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