<p style=”color:rgb(0, 0, 0);font-family:Times New Roman;font-size:medium;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;”> <span style=”vertical-align:inherit”><span style=”font-size:16px”><span style=”font-family:宋体,arial,helvetica”><span style=”color:#333333″><span style=”font-size:16px”><span style=”font-family:宋体,arial,helvetica”><span style=”color:#333333″>很多男性朋友都喜歡做力量訓練，掌握正確的</span></span></span></span></span></span></span><a href=”http://www.39yst.com/flist/1328494-1.html” style=”font-family:宋体, Arial, Helvetica;font-size:16px;color:rgb(51, 51, 51);text-decoration-line:none;” target=”_blank”>力量訓練方法</a><span style=”vertical-align:inherit”><span style=”font-size:16px”><span style=”font-family:宋体,arial,helvetica”><span style=”color:#333333″><span style=”font-size:16px”><span style=”font-family:宋体,arial,helvetica”><span style=”color:#333333″>才能讓自己的變得更加有力，很多人用很大重量做練習，但是動作卻未必規範。今天將為大家介紹有關力量訓練的知識，</span></span></span></span></span></span></span><a href=”http://www.39yst.com/flist/1439702-1.html” style=”font-family:宋体, Arial, Helvetica;font-size:16px;color:rgb(51, 51, 51);text-decoration-line:none;” target=”_blank”>力量訓練有哪些</a><span style=”vertical-align:inherit”><span style=”font-size:16px”><span style=”font-family:宋体,arial,helvetica”><span style=”color:#333333″><span style=”font-size:16px”><span style=”font-family:宋体,arial,helvetica”><span style=”color:#333333″>?你了解</span></span></span></span></span></span></span><a href=”http://www.39yst.com/flist/1439703-1.html” style=”font-family:宋体, Arial, Helvetica;font-size:16px;color:rgb(51, 51, 51);text-decoration-line:none;” target=”_blank”>力量訓練注意事項</a><span style=”vertical-align:inherit”><span style=”font-size:16px”><span style=”font-family:宋体,arial,helvetica”><span style=”color:#333333″><span style=”font-size:16px”><span style=”font-family:宋体,arial,helvetica”><span style=”color:#333333″>嗎?</span></span></span></span></span></span></span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”> <strong>6個動作搞定男人力量訓練</strong></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><strong> 1、轉體</strong></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 如果你喜歡做當下時髦的練習，也許你會選擇仰臥起坐。這個練習確實可以練出那幾塊腹肌，但是，這又有什麼用處呢?在健身房以外，向前彎腰才是更常見的動作方式，由於重力關係，腰部肌肉比腹肌受力的多。轉體這個動作在打高爾夫球時也許體現得明顯，但是在摔跤運動中，或當你試圖拉動或搬動很重的物體時，腰部的轉動可以釋放出很大的力量。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 負責轉體的肌肉是腹外斜肌，它可以強壯得超過你的想像。如果不是有身體正面腹直肌的存在，腹外斜肌很可能在你大意的時候撕裂你的軀體。也許腹直肌的重要作用之一就是平衡來自腹外斜肌的力量。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 經典練習方式：負重健身球仰臥起坐。雙手抓握一個大小合適的槓鈴片抱在胸前，雙腿分開，使脖子、軀乾和大腿成一直線並於地面平行，然後開始收縮腹肌團身。這個練習的目的是加強腹直肌的力量，在平時過分發力轉體時消除過多的力。</span><a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>壹柒藥妝店</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product-category/%e5%a3%af%e9%99%bd%e8%97%a5/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>壯陽藥</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product-category/%e6%98%a5%e8%97%a5/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>春藥</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product-category/%e6%98%a5%e8%97%a5/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>媚藥</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product-category/%e6%8c%81%e4%b9%85%e6%b6%b2/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>持久液</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>增大丸</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>增大軟膏</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>威而鋼</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>犀利士</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>必利勁</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>樂威壯</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>必利吉</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/japantengsu/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本藤素</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/cialis/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:calibri”>cialis</span></span></span></span></u></a></p>
<p style=”color:rgb(0, 0, 0);font-family:Times New Roman;font-size:medium;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;”> </p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;text-align:center;”> </p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 其他練習：拉力器轉體。先站在高位拉力器右側，手握拉力器拉柄，向右盡量轉體，然後回到起始姿勢。如此重複，做夠目標次數後換另外一側做。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><strong> 2、深蹲</strong></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 如果你知道下肢的發達程度和力量對於我們的祖先有多麼重要，那麼你就會對健身中的下肢鍛煉有個正確的認識，你就會知道：從大塊的股四頭肌到臀部肌肉，再到大腿內側和小腿等等小肌肉都很重要。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 經典練習方式：將槓鈴放置在深蹲架齊胸的高度上，面向槓鈴站立。雙手正握槓鈴，握距略寬於肩，把槓鈴扛起來，並向後退離深蹲架一定距離。雙腳開立與肩同寬，背部挺直，慢慢下蹲直到大腿與地面平行。然後起身站直，但不要鎖定膝蓋。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 其他練習：雖然在效果和全面性方面沒有哪個練習可以和深蹲媲美，但是你可以用啞鈴代替槓鈴來做深蹲，這樣你可以使用較小的重量達到較多的次數。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><strong> 3、箭步蹲</strong></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 深蹲和硬拉，通過雙腿對稱平行發力的方式來進行訓練，但是在實際中有很多情況需要採用箭步蹲這樣的姿勢。箭步蹲和深蹲有一點很不一樣，箭步蹲動用了更多的臀屈肌，因為久坐的人很容易壓迫這塊肌肉而造成身體不適。箭步蹲可以強迫鍛煉臀屈肌，增加這塊肌肉的柔韌性和力量。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;text-align:center;”> </p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 經典練習方式：雙腳開立與臀同寬，左腳向前方邁出一大步，直到膝蓋彎曲成90度，同時大腿與地面平行。在動作過程中保持背部的平直。然後蹬左腿起身回到起始姿勢，然後換右腿做此動作。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 其他練習：上台階練習。利用於膝同高或穩定的訓練凳，反复上下台階，兩邊交替進行。做夠目標次數。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><strong> 4、硬拉</strong></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 從地面上提拉重物，是一項很基本、很常用的動作。練習硬拉明顯的好處是：你會學會如何用正確的姿勢體拉重物而避免受傷。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 經典練習方式：將一副較輕的槓鈴平放在地板上，面向槓鈴，雙腳開立與肩同寬，槓鈴杆位於腳趾正上方。屈膝。雙手正反握槓(一隻手掌心向前，一直手掌心向後)，雙膝夾在雙臂之間。保持頭部和背部挺直的姿勢，慢慢起身的同時，注意使槓鈴貼近身體。站直(膝蓋不鎖定)後稍停片刻，然後緩慢地將槓鈴放回地面。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><strong> 5、拉</strong></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 對於人體，負責“拉”的肌肉群比負責“推”的肌肉群更強大，這和我們習慣生活在樹林裡的祖先不無關係。如果你對此有質疑，請你用拉的方式划船，並和用推的方式划船做個對比，你就會馬上明白。當人體進行“推”或“拉”的動作時，會動用背肌、胸肌、肩部肌肉等不同部位或某肌肉不同組成部分的肌肉，而且隨著發力角度的改變，這些肌肉發力的重點也會改變。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 經典練習方式：引體向上。雙手抓槓，握距比肩略寬，虎口相對。先下放身體，伸直胳膊，肘部不鎖定。把身體向上拉起，使胸部接近橫槓，然後下放還原。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;text-align:center;”> </p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 其他練習：你能見到很多人喜歡做“3點”划船，即通常使用訓練凳的“單臂划船”：他們單手拿啞鈴，同側腳站在地板上，另外一側胳膊支撐在訓練登上，同側膝蓋跪在凳上。但是這種做法和我們平時勞作時的行為有不小出入，所以可以把3點划船改為2點划船：不使用訓練凳，單手體拉重物的時候，另外一隻手臂背在身後。一側做夠目標次數後換另外一側做。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><strong> 6、推</strong></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 負責“推”的肌肉數量並不多，幾乎幾塊肌肉就足以完成所有“推”類動作。現實中各種推，不管是投擲、還是推汽車，主要是以胳膊相對於身體的發力角度來劃分的。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 經典練習方式：仰躺在30度到45度的臥推凳上，雙臂伸直，使槓鈴位於下巴的正上方。有控制地把槓鈴下放到鎖骨的位置。這個練習的重點是胸肌上部。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 其他練習：“T”字俯臥撑，這是推和轉體動作的結合。先做俯臥撑，起身的同時向一側轉體，並用同側的胳膊伸向天花板。形成字母“T”。一側做夠目標次數換另外一側。可以用手抓槓鈴片等重物的形式提高此練習的難度。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”> <strong>力量訓練需要注意的事項</strong></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><strong> 要熱身以及伸展運動</strong></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 訓練之前要做熱身運動，這是非常有必要的，做完熱身運動後還需要做伸展活動，兩者是不一樣的。像跑步10分鐘或是踩腳踏車。以及做體操。缺乏熱身跟伸展，很容易受傷。力量訓練的熱身，可以先用一半的重量練一組。讓肌肉、血液、關節先活動一下，再開始正式的訓練。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;text-align:center;”> </p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><strong> 要配合呼吸</strong></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 在我們運動的時候要配合好呼吸，要讓自己的運動充滿節奏，隨著運動量變化呼吸。以推舉(躺著舉槓鈴)來說，往下把氣吸飽可以增加肺活量和胸廓。往上推時吐氣。一般力量訓練的原則是放鬆吸氣;用力吐氣。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><strong> 可以每天練一次重的測試</strong></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 自己的極限，次數可減少，但很危險，同時容易受傷包括肌肉拉傷和被器材壓傷，要有教練在旁邊補或是將力量訓練的器材設定好保險裝置，以免壓傷自己。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><strong> 如果疼痛得休息</strong></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 力量訓練的運動量比較大，因此，大家在練習的時候要注意自己的運動量，還要注意休息。如果隔天要練同一組肌肉，必須要該部分肌肉不疼痛。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><strong> 跑步等有氧運動也會削去肌肉</strong></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 但是可以增加體能跟心肺功能，好的減脂方法，除了有氧外還是飲食控制。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><strong> 腹肌的鍛煉與理想的體脂</strong><a href=”https://17tengsu.com.tw/product/joker/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本</span><span style=”font-family:calibri”>JOKER</span><span style=”font-family:宋体”>持久液</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/pjur/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國金剛持久液</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/ribenyelang/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本夜狼</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/hot/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>奧地利</span><span style=”font-family:calibri”>HOT</span></span></span></span></u></a> <a href=”#reviews”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>日本</span><span style=”font-family:calibri”>NEO XXX</span><span style=”font-family:宋体”>持久液</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/climax/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>印度神油</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/lvqishichijiuye/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>綠騎士持久液</span></span></span></span></u></a> <a href=”https://17tengsu.com.tw/product/2h2d/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:calibri”>2h2d</span></span></span></span></u></a> </p>
<p style=”color:rgb(0, 0, 0);font-family:Times New Roman;font-size:medium;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;”> </p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 當您體脂太高，腹肌會藏在皮下脂肪內，無法看到，健身者理想的體脂要在15%以下，腹肌才會明顯，當體脂太高，囤積在腹部的脂肪多，再練腹肌，確實會越練越大，有如鮪魚肚一樣。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 腹肌鍛煉可分上腹肌和下腹肌，正常仰臥起坐是練上腹肌，下腹肌在家練可以將上身躺平在軟埝上，雙腳伸直併攏上抬到90度。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><strong> 肥肉是永遠沒辦法變成肌肉的</strong></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><span style=”vertical-align:inherit”> 如果力量訓練以及其他消耗熱量的運動量不足，必須略為降低熱量的攝取(減少碳水化合物)，當然脂肪是更不能攝取，健身是3分運動7分營養(包括飲食控制)。</span></p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”> </p>
<p style=”font-size:16px;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;margin:15px 0px;padding:0px;border:0px;line-height:28px;color:rgb(51, 51, 51);font-family:宋体, Arial, Helvetica;”><strong> 結語：</strong><span style=”vertical-align:inherit”>以上就是整理的關於男人力量訓練的知識，男人想做力量訓練，就要找到正確的方法，並知道力量訓練需要注意的事項，大家一定要來了解一下這些知識哦，希望大家都能堅持做力量訓練，讓自己充滿力量。</span></p>
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