#leannethegymtips (English Below) 做掌上壓最主要係會用到胸大肌同三頭肌我相信好多人都知道。但如果想刺激多啲胸大肌同三頭肌，你地估下到底應該揀做闊手定窄手？ . 📚因此我睇咗三篇嘅學術論文，而三篇都同樣表示胸大肌定三頭肌都係窄手掌上壓比闊手有較大刺激嘅！ . 👇🏾以下解釋只係針對掌上壓呢個動作： 做窄手掌上壓時，雙臂會處於輕微水平內收位置（夾近身體），即係代表胸大肌處於縮短狀態。根據肌肉長度與肌肉張力關係（圖二），縮短咗嘅肌力產生嘅力量會減少。咁所以，當做掌上壓時，係相同負重情況下，即身體體重，要撐自己起身時，縮短咗嘅胸大肌係需要徵召更大運動單位，即需要用較多力氣去做到同一負重。所以係測試中，胸大肌嘅肌電圖數值係窄手下係比闊手高，亦即係窄手掌上壓係較能刺激胸大肌！ 👆🏾以上解釋只係針對掌上壓呢個動作。 . 💡不過，肌電圖數值大又唔代表該訓練嘅效能係越高嘅。而且肌肉訓練最最最重要係自己嘅肌肉感受度，所以一定要清楚每一個動作背後最主要係用緊啲咩肌肉，解剖學很重要！ . If an individual uses the push-up as a form of upper-extremity exercise to strengthen the pectoralis major and triceps brachii, narrow base hand position would be recommended. . In narrow base position, the arms are in a neutral to slightly horizontally adducted position at the termination of the movement, meaning the pectoralis major is in a shorter position throughout the push up. The length-tension relationship of muscle mechanics suggests that muscles generate less tension at shorter muscle lengths than at longer muscle lengths. Therefore, for a given loading condition, a muscle in a shortened position must recruit a greater number of motor units to develop the tension necessary to meet the loading condition. . Reference: Batbayar, Y., Uga, D., Nakazawa, R., & Sakamoto, M. (2015). Effect of various hand position widths on scapular stabilizing muscles during the push-up plus exercise in healthy people. Journal of physical therapy science, 27(8), 2573-2576. Gouvali, M. K., & Boudolos, K. (2005). Dynamic and electromyographical analysis in variants of push-up exercise. Journal of Strength and Conditioning Research, 19(1), 146. Cogley, R. M., Archambault, T. A., Fibeger, J. F., & Koverman, M. M. (2005). Comparison of muscle activation using various hand positions during the push-up exercise. Journal of strength and conditioning research, 19(3), 628. Picture: ACE MES Manual #gym #gymgirl #fitnessmotivation #fitnessgirl #pushup #healthylifestyle #健身 #健身女孩 #重訓 #增肌減脂