早幾天的shoulders day,當我在鏡前望著我的膊頭時,終於發現了一個長久的大問題!
膊頭不夠大
我的膊頭比場內其他人都細。
我估計此問題的原因是我沒有足夠訓練後三角肌,每當訓練膊頭時都較專注前+中膊,所以較弱較細的後三角肌都被三頭肌overtaken了,令整個膊頭看起來不夠健碩肥大。
所以我有開始有此對策:停止集中針對三頭肌的訓練,因為很多其他"推"的動作(推胸/push up,etc)都可以刺激三頭肌。然後我把原先的膊頭訓練動作更改,加了數個膊頭後三角肌的訓練動作希望能為他帶來最強大的刺激。
*完成當日訓練後,已經可以看到三頭肌有長進。我會繼續暫緩三頭的訓練,希望計劃可成功:)
動作包括:
Reversed Machine Fly
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbjvOop1xvWQUvkpKCSYeGwHw3dLwVJKtup_gJwTpWwz05HI5wMDnsJNaHndXZwQBxNy_qvaQgtqiOv1yVfYaYLTNRcxBRxDWfpbgCAmti-1sbZLtKfKPfIq3VR13yn9ef5fptbX0iG1hr/s400/reversedmachinefly.jpg)
Bent Over Dumbbell Row
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil003zx_LlYNknP-zsIN_KS7dDu7fAaOsxfRKGdtTBIsaljI68y4WvezCK7DWK0OGZ85-N6zuVJLQBils7BbSYaoyFN5DprhyIKoLM28Ito_rYjStZ4Eb2fscCUxEk-bOMRJn9Voj1zycL/s400/bentoverdbrow.jpg)
Bent Over Dumbbell Fly
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIAVoFLo6fHn6CCU9YZYml_KmJsDbsmsG6z_wgHyP3EZvhUX3e44BRiQ7gzSmE3vhdO90r5xciNOHR3jLV1t0k22NjzL-jfYvoAsPsAALC42zRZxEht3aWTGSEv6Zn_CvxXO8EyR1-iKIL/s400/bentoverdbfly.jpg)
Standing Cable Rear Fly
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEFv1ZLTo-Yt1lxchnvfK6R-GXvjcagNBMSg30OApbZMqPasIBfb6Ib6DBoiBsnJbkVcEcWebtaB840WISR8untAaRe87xjqqh8f9ZZeMS0hIajy6DeMglZ2zMqYj70fJGz3B79P4lDdDX/s400/rear-deltoid-cable-fly.jpg)
Horizontal Shoulder Abduction with Dumbbell
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn_sMJo4j4rf0BHLHx0SD4XyWQ9S41NfX7DsX1bT6NIP4R1yIULe4boEfhBl6hHWZ_Zxx-nR_DWXMBJWYQ_AvG83bVESMc8JGjo0yVIQEhD5AoDWlei6EENACBFWX_QPi25B3Rb-zoHAA_/s400/+Horizontal+Shoulder+Abduction+with+Dumbbell.jpg)