Shoulder / biceps sculpt || 肩膀二頭雕塑線條訓練 😤 . . 💬I used to dislike upper body training the most as I know that it is the weakest part of my body. However, if I never train them, they’ll forever stay the same and eventually go out of proportion to my body. Hence, here I am, working my ARMS/SHOULDERS off to make them stronger! 曾經因為上肢無力而畏懼訓練肩膀及手臂的我，後來因為身旁朋友的鼓勵而終於開始接觸上肢訓練，希望藉此也來鼓勵大家弱弱的上肢就是要鍛鍊呀!!這樣子第一，才會慢慢多從無力到有力、到漸漸的有線條；第二，鍛鍊上肢的同時也可以襯托下肢線條勻稱且好看的比例!! . . 📢I have included several exercises for biceps and shoulders here ||這邊分享幾個肩膀及二頭鍛鍊的動作 . . 🍍1/1/2 DB Shoulder Press: 3 sets of 10s, this means L/R/Both as 1 rep; this is going to be quite sore, but trust me, you will see the result. If you find standing a bit too challenging, feel free to sit on a bench or a chair, anything that makes you the most comfortable while training shoulders|| 左右雙邊肩推：三組10下，意思是左/右/雙為一下；這樣子的鍛鍊可以訓練肌耐力也保證你真的隔天很有感，或許站著可能對有些人來說會不穩，也可以坐在椅子上坐這個動作哦 . 🍍Bicep curl hammer down: 3 sets of 10, this helps to strengthen both your biceps and hammers and you do not need to go too heavy, as 10 reps...really is quite challenging already, at least for me 😂 || 二頭彎舉垂下：三組10下，這個動作強化了我的二頭肌群，重量我個人不會拿太重，畢竟這樣子做10下其實已經很酸了哈哈哈 . 🍍Cable 1/2 curls: 3 sets of 15, this isolate and focuses a lot more on the half or “upper” bit of your biceps || 1/2 滑輪彎舉：孤立訓練「上半」段的二頭來訓練肌耐力，因此這項動作我會做三組15下甚至最後一組下降重量做到18-20下 . 🍍Bicep Curls: 3 sets of 12, this is a “full” bicep curl, therefore you may go heavier with less reps if you’d like || 滑輪二頭彎舉： 這是完整版本的二頭彎舉，所以重量可以調高再做三組12下 . 🍍Cable inverted shoulder raises: 3 sets of 12, notice that I’m hiding my bar invertedly, as I want to train both my biceps and shoulders at the same time; I tried to straighten my arms whilst not fully locking them|| 滑輪反握平舉：三組12下，反手握是因爲這樣可以同時訓練二頭和肩膀，盡量雙手伸直但手軸不完全鎖死 . . 🔸Full outfit: @itsyou.tw . 🔸輸入「jannice」@itsyou.tw 商品可以打92折!! 🔸Shoes: @nike . . 🎵 Summer feeling by @charlieputh . . #fitness #thisgirlcan #gym #training #fitnessmotivation #upperbody #biceps #shoulders #運動 #健身 #重訓 #健人 #運動女孩 #重訓女孩 #dynastytaipei

你有睪丸酮!我有雌激素!! 相信有追開KOFGYM嘅女仔都對健身蠢蠢欲動，但係又可能唔知點開始操，其實男仔同女仔嘅做gym方式有無唔同呢？ 第一樣要了解嘅就係「荷爾蒙」，睪酮（Testosterone）已經講到口臭啦，今次講嘅係雌激素（Estrogen）。因為女性體內雌激素比男性高好多好多，所以女仔天生就得到嘅著數就係容易啲recover，肌肉可以修補得快啲，意思即係話女仔係組數同rep數上係可以做得多過男仔，從而增加佢哋嘅training volume。 第二點就係女仔嘅血液流動一般比男仔快，帶到多啲氧氣比你嘅肌肉，咁佢哋又可以復原得快啲，換句話說，女仔嘅肌耐力比男仔強，每組可以做多啲reps，組與組休息時間又可以短啲。但係！咁樣就代表女仔嘅肌肉爆發力比男仔弱，所以係調整訓練tempo嘅時候，女仔可以試下用多啲爆發力，而男仔就訓練多啲慢上慢落嘅節奏，令你哋嘅訓練全面啲。 最後一點就係女仔係上下身嘅分別啦，女仔嘅下半身一般嚟講都係有力過上半身，正正係解釋到大多數女仔比起男仔更加鐘意操腳嘅（NEVER SKIP LEG DAYS！），同埋女仔係下半身嘅訓練都會做得比男仔好。 不過其實都係個句，只要你肯花時間花心機，達成肌肥大嘅幾個原則，然後「食操訓」，有志者事竟成，你係男係女都可以成功增肌！ 圖:KAPO 文:Eunice #kofgym #健美 #香港健身 #training #performance #muscle #testosterone #estrogen

#AskKenneth | Push-ups with Constant Tension .. .. For the hypertrophy training, keeping constant tension is the key to switch on mTOR and stimulate muscles protein synthesis. .. .. Tempo can be 3030 - 3s down 3s up. or up to 10s down. .. .. Push-ups x 80 reps is my personal favourite Finisher. I am totally destroyed but feeling good. .. .. Cable Chest Flye superset with Push-ups is another good program. It's a killer. I promise your chest is "pumped" after the first set. But the key is Constant Tension. .. .. Constant tension on every single exercise. Not just push-ups, is every movement such as leg press, leg extension, leg curl, biceps curl, triceps extension, lateral raises...💪💪 .. .. "Stretch & Contract" your muscles from point A to point B. .. .. As Nick Mitchell said 👉👉"Every Rep Has Meaning" 「每一下都有意思，我們必須尊重每一下。」 Just believe that simple concept! .. .. .. .. .. .. #tempo #constanttension #respecttherep #pushups #掌上壓 Online Coaching | Personal Training 網上私人健身訓練 ｜私人健身訓練 #AskKenneth #Teamkenneth #coachkenneth #onlinecoaching #personaltraining #transformation #bodybuilding #hypertrophy #fatloss #justpruvit #YVR #beachbody #abs #relentless #unstoppable #hongkong #ketomax #fuelbyketones #盧恩澤教練 #私人健身教練 #身型改造 #減肥 #溫哥華 #香港 #香港健身