站姿腿彎舉3組10下 Standing one leg curls 3x10 躺姿腿彎舉5組8下 + 力竭到底 Laying leg curls 5x8 + burnout 大腿推蹬(從0片開始每一組做8下， 每一組完成8下要加一個槓片到不能做8下。到底後馬上開始力竭。每次做完一組要少一個槓片。但每一組必須要 比上一組多做至少一下的數量。比如說：最後一組做了6下拿掉一片後 最少要做到7下。）做到沒有重量了 Leg press: start at 0 and add one plate for 8 reps until you can’t get 8 reps anymore. When you get to the final set, begin a drop set burnout. Each set you drop one plate and each set you must do one more rep than the previous. For example: last set was for 6 reps, the next set I need to get 7 minimum. Go until there is no more weight. 機器斜蹲：跟前面一樣從零開始 每一組要8下。每一組加一個 槓片到做不到8下。做不到8下那組： 做兩次，要到你可以做得出來數量，不管幾下。 Machine hack squat: same as the leg press. Start from 0 and do 8 reps. Add one plate until you can’t get 8 reps anymore. Once you get to that weight, do two more sets of how ever many you can get before failure. 大腿伸直：8組8下，最後一組馬上開始做力竭一組少一片到零。 Leg extensions: 8 x 8. On the last set, immediately begin a burnout. Every set for burnout you drop one plate until zero. 伸直腳硬舉：4組8下（屁股往後，腳伸直，槓子靠近你的腳，拉後腿的肌肉線條到底再上來） Straight leg deadlifts: 4sets of 8reps. (Butt back, legs straight, bar close, stretch as far as you can get before coming up. 羅馬椅子：3組20下，一定要手拿著重量 Roman chairs: 3 sets of 20, you must have a plate weight while doing this 躺著舉腳：3組20下 Laying leg raises: 3sets of 20 reps 👔 @aroo_tw 🥛 @gogonuts.tw 🥩 @da_healthy.food 🏋🏼‍♀️ @starfitnesstw 💆🏼‍♂️ @projectmars.booster 🍦 @maya.cyw2020 折扣碼：tonyc1008 想要看哪部位呢？ 幫我留言在下面我看看能不能拍👌🏻 What else you guys wanna see? Leave a comment below and I’ll see what else I can film for u 👌🏻 #健美 #腿 #健身 #健康 #柯龍 #舉重 #bodybuilding #bodybuilder #bodygoals #bodypositive #lift #liftheavy #liftweights #leg #legday #legworkout #squats #squat #bootyworkout #bootybuilding #bööty #taiwan #taiwantravel #workout #workoutmotivation #work #workhard #workinprogress

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

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