[有片] Chest Building 巴西 IG 徒手健身教你單練掌上壓 練出健美胸肌

December 11, 2018, 12:00 am

鍛鍊出健美的體魄,是許多朋友夢寐以求的一件事,除了積極地上 Gym 做重量和心肺訓練外,在家其實也可以利用一些簡單的鍛鍊,來雕塑優美的肌肉曲線,今天我們就為各位介紹一個在 Instagram 上擁有超人氣的「徒手健身」達人!

Push-us is such a basic exercise, yet it’s also proven to be very effective. Work out enthusiast Pedro Fortes is known for his passion at push-up trainings, and his body shape is impeccable! You should go check out his Instagram if you haven’t done it before, not only for his exercise advices, but also to take a look at how he is making a cute doggie to become his best work out buddy!

這位名叫 Pedro Fortes 的巴西肌肉帥哥,幾乎不用任何健身器材,他最好的健身夥伴是一頭可愛的小狗,經常以不同的訓練法來鍛鍊肌肉,尤其喜歡用小狗來取代冷冰冰的槓片與啞鈴,他最喜歡的動作就是俗稱掌上壓(又稱伏地挺身)的 Push-up, 並且藉此練出了飽滿的胸肌。

 
 
 
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根據他在 Instagram 的分享,做 Push-up 的秘訣就在「差異化訓練」。簡單來說,就是每次訓練時的姿勢、組數和次數都不盡相同,藉此針對不同的肌纖維進行不同角度的刺激,導致肌肉持續發展,令胸肌呈現漂亮的線條。  

 
 
 
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對於剛開始鍛鍊的朋友,建議可先用膝蓋跪地的方式分散重量,再循環增強鍛煉,切記要將注意力集中在胸部肌肉,感覺胸肌被拉扯和收縮,再配合持之以恆的信念,練出完美的胸肌就指日可待啦!

 
 
 
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