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如何徒手鍛鍊強大的三角肌？
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試試看俄挺上壓（planche press)吧
俄挺上壓絕對是徒手鍛鍊三角肌的首選
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訓練效果相當於自身體重的啞鈴前舉
對於前三角訓練效果十分卓越
要增加難度可以嘗試並腿或者飛機上壓
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喜歡強大肩膀的你一定不能錯過這個動作！
#muscle #planche #strength #streetworkout #當然前提是你要先會俄挺哦
#AskKenneth 90: Calisthenics 街頭健身 Part 3
What is Calisthenics?
a. Calisthenics = High-Intensity Bodyweight Training
b. Training equipment is including high bar, parallel bar, rings, floor, a wall at the park.
c. Training style is similar to gymnastic training - pull-ups, chin-ups, push-ups, dips, handstand, rings routine, planche, L-sit...
d. Calisthenics can strengthen your shoulders, back & arms, and you can develop decent abs definition.
Most of the Calisthenics athletes have low body fat percentage, decent mobility & flexibility.
e. Calisthenics have many advantages over traditional exercises, for example, rings muscle-ups over biceps curl, handstand push-ups over barbell overhead press, dips over cable triceps extension...
f. Pull-up & Chin-up are "kinetic chain" exercises that are able to build your functional strength. And they're mulit-joint movements.
Part 1
1. Pull-ups with wide pronated grip
2. Pull-ups with mid pronated grip
3. Pull-ups with narrow pronated grip
4. Lean-away Pull-ups
Video https://youtu.be/EBj9o83tZjU
Part 2
5. Assisted One Arm Chin with right & left arms
6. Type Writer Pull-ups
7. Assisted Chin-ups with t-shirt or towel
Video https://youtu.be/QRWSxzNmJmk
Part 3
8. Archer Chin-ups
9. Assisted Chin-ups
10. Muscle-ups
#Calisthenics #Streetworkout #Bodybuilding #Strength #Hypertrophy #movement
#TeamKenneth #Trainerkenneth
#AskKenneth 89: Calisthenics 街頭健身 Part 2
What is Calisthenics?
a. Calisthenics = High-Intensity Bodyweight Training
b. Training equipment is including high bar, parallel bar, rings, floor, a wall at the park.
c. Training style is similar to gymnastic training - pull-ups, chin-ups, push-ups, dips, handstand, rings routine, planche, L-sit...
d. Calisthenics can strengthen your shoulders, back & arms, and you can develop decent abs definition.
Most of the Calisthenics athletes have low body fat percentage, decent mobility & flexibility.
e. Calisthenics have many advantages over traditional exercises, for example, rings muscle-ups over biceps curl, handstand push-ups over barbell overhead press, dips over cable triceps extension...
f. Pull-up & Chin-up are "kinetic chain" exercises that are able to build your functional strength. And they're mulit-joint movements.
Part 1
1. Pull-ups with wide pronated grip
2. Pull-ups with mid pronated grip
3. Pull-ups with narrow pronated grip
4. Lean-away Pull-ups
Video https://youtu.be/QRWSxzNmJmk
Part 2
5. Assisted One Arm Chin with right & left arms
6. Type Writer Pull-ups
7. Assisted Chin-ups with t-shirt or towel
#Calisthenics #Streetworkout #Bodybuilding #Strength #Hypertrophy #movement
#TeamKenneth #Trainerkenneth
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前回の動画で息子を背負って挑戦して全く出来なかった、足を浮かせた状態で行う腕立て伏せ「プランシェ」に挑戦してみました。
前回の動画はこちら↓
http://www.youtube.com/watch?v=pcDc_WM6tVQ
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From Presses To Handstands article: https://www.crossfit.com/essentials/presses-to-handstandsTo learn more about human movement and the ... ... <看更多>