[JBT原创教学影片]:,不必去健身房系列3:腿+腰部训练,练胸不练脚,到头一场空

real.gigaleon

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PART1  :push UP的教学在:
http://www.jbtalks.cc/thread-1446305-1-1.html

PART2 : 进击的腹肌
http://www.jbtalks.cc/thread-1448923-1-1.html

PArt3: 腿部训练

   

现在来到全身最重要的腿+腰部训练了

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      腿部可以说我是我们身体中所有肌肉中的重中之重，但是为什么我们大部分健美爱好者却忽视了腿部的训练那，重要原因有三点：
1）不知道腿部训练的实际好处在哪里对身体各部位训练有什么好处。
2）腿部肌肉是全身最难练的同时也是最艰巨的训练任务。
3）在我们秀身材的时候腿部不是目标，他跟腹肌、手臂、胸肌在美观上略低一筹。当然还有其他的原因，可是对于我们万万不能忽视腿部的训练。

女生 腿部训练好处都有啥

Reason #1: A Sexy Posterior
They say that an image makes 1000 words, so here is the first reason why all women should squat:




Reason #2: A Strong & Toned Body
Squats don’t work just your quads and glutes, but they also involve your hamstrings, your calves, your lower back and even your abs. They increase your testosterone level (in small quantities, of course) meaning that you will tone and develop your entire body. They will also improve your cardiovascular system preventing you from having a stroke, becoming obese or having other common health problems of our days.

Reason #3: You Will Burn More Fat
Just by simply performing this complex exercise with weights you will burn a good amount of calories, much more compared to other legs exercises such as the “legs extensions”. As we said earlier, squats help you develop overall muscle mass (don’t thing of a huge female bodybuilder but rather a fit & sexy girl) and muscles by definition burn more calories, even while at rest.

Reason #4: You Will Prevent Injuries
Squats not only strengthen your muscles, but also your joints and ligaments. They improve the balance and flexibility of your ankles, your knees, hips and back, thus reducing the risk of injuries.

Reason #5: Better Physical Shape and Performance
The squat is a functional exercise that will help you deal with the daily life challenges more easily. Besides this, it also improves physical shape and overall performance, helping you run faster and jump higher (in case you ever come across these challenges).

So there you go…five great reasons that we hope will convince you to include squats in all of your legs workouts!

About the Author: Craig Wilson is a Fitness enthusiast, Author and owner of Body-Buildin.com. You can visit his website for more interesting articles on various Fitness topics or you can Follow Him on Google Plus for useful tips and motivation.

男生 腿部训练好处

1.可增长人体的睾丸素水平
2.增长全身力量有助于其他各部位肌肉的生长发展
3.提高我们的心肺功能
4.身体的平衡性
5.毅力


为什么把腿部肌肉作为衡量标准呢?很简单，腿部肌肉的训练是最难，最折磨人的!许多健身者怕苦怕累，把腿部训练抛在了一边，平时只做一些上半身的训练动作，导致的后果当然是上下半身极不协调。
另外，腿部肌肉的发展对那些希望减脂的锻炼者也有帮助。减脂的关键在于建立热量负平衡——也就是说热量的消耗量大于热量的摄入量!有氧运动是最好的减脂运动，能消耗大量的热量，但是腿部肌肉的发展也能够给你的减脂计划“添砖加瓦”——腿部肌肉越发达，基础代谢率也越快，消耗的热量也越多!
而且，几乎所有的有氧运动都是建立在腿部运动的基础上，如跑步、爬山、跑楼梯、跳绳、椭圆机、固定自行车……如果你想加强这些有氧运动的运动量，并且不受伤或是少受伤，那么，发展腿部肌肉是必须的
既然发达的双腿如此重要，应该怎么训练才能拥有健硕的双腿呢，尝试一下这份腿部训练计划吧——每周2次，未来的你便是男人里的强者

Why Must Train leg?

Quote from StrongLifts 5x5

If you train in a commercial gym, you've probably noticed most gym go-ers don't train their legs. You might be the only one using the Power Rack for Squats and maybe you've seen guys with a huge upper-body but toothpick legs.

Popular excuses: "I run for my legs", "My legs are too big already", "Squats hurt my knees", ... Whatever the story, not training your legs is the biggest training mistake you can make. Here are 5 reasons you should train them.


1. More Muscle. You can find studies showing that Squats & Deadlifts increase the release of Growth Hormone & Testosterone more than any other exercise. These are natural muscle building hormones.


2. Bigger Upper-body. Squats & Deadlifts work your whole body, not just your legs. Quick examples of how they stimulate upper-body growth too:

Your arms squeeze the bar hard during heavy Squats & Deadlifts.
Your abs work hard at stabilizing the weight during Squats.
Your chest muscles tense hard during heavy Deadlifts.
If you can't train your upper-body because of an injury, you can prevent muscle loss in your upper-body by doing heavy Squats & Deadlifts.


3. More Strength. Stronger legs and core muscles will increase your strength on upper-body lifts and thus help upper-body muscle development. Quick examples of how Squats & Deadlifts can cause strength gains on your other lifts:

Leg drive matters on the Bench Press. Stronger legs means more leg drive and a bigger bench, and thus bigger muscles.
Squats & Deadlifts strengthen your legs & lower back. These muscles help you stay strong during the Overhead Press.

4. Symmetry. I know I'm preaching all the time you shouldn't care about what other people think, but a big upper-body with toothpick legs looks ridiculous. And it shows a lack of ...


5. ... Mental Strength. Here's the real reason why people don't train their legs: it's physically & mentally hard. That's why doing Squats and Deadlifts will build your mental endurance & character like no other exercise.


Running Doesn't Count! Running, cycling or soccer will never work your legs like Squats & Deadlifts do. Include both exercises in your routine and you'll see how you'll get better at sports and how your upper-body will improve.

第四部会是大家最期待的CARDIO运动/吃法DIET
第五部利用家里/公园设施各种PULL UP+DIP+muscle up(暴力上杠)(背部)

wijet

我就在等练脚的... 谢谢楼主...
我怕自己乱乱练...脚会很粗

real.gigaleon

wijet 发表于 2013-10-1 10:00 PM
我就在等练脚的... 谢谢楼主...
我怕自己乱乱练...脚会很粗

多谢支持

练脚最重要是姿势和发力点要对，不然很容易练到不对的地方或者伤到

wijet

real.gigaleon 发表于 2013-10-2 05:44 AM
多谢支持

练脚最重要是姿势和发力点要对，不然很容易练到不对的地方或者伤到

楼主...根据你的video练的话...脚会变壮吗?

real.gigaleon

wijet 发表于 2013-10-2 09:54 PM
楼主...根据你的video练的话...脚会变壮吗?

老实说,用身体重量脚的训练很难很难很难会变到很大只,是有办法,不过条件苛刻很多

我在video忘记拍脚的画面出来

我自己也是靠gym squat一直上到大概目前100多KG的重量练出来的,影片里裤子很松看不出

body weight最多就是脚肌肉紧实有力,刺激激素,还有附带一点减脂的效果

其他好处就一楼帖子里面有大概说明

kent05

real.gigaleon 发表于 2013-10-2 10:23 PM
老实说,用身体重量脚的训练很难很难很难会变到很大只,是有办法,不过条件苛刻很多

我在video忘记拍脚的 ...

你是一边100多kg还是两边的总数?有系上gym belt吗? deadlift和squat要做多少sets和reps比较有效?

real.gigaleon

kent05 发表于 2013-10-2 11:40 PM
你是一边100多kg还是两边的总数?有系上gym belt吗? deadlift和squat要做多少sets和reps比较有效?

当然是总数100多

如果是一边100我身形应该不止这样了

我不喜欢用Gym belt,怕以后习惯,建议学自己控制姿势比较好,

我大重量的squat没用任何东西帮忙,deadlift我就加个绳子防止手滑这样

我自己是5下5组重量一直上,不然就是从轻的多下上到最重极限一～3下的重量,再下到轻的重量做到爆

我个人是相信squat跟deadlift的极限重量越重对我越有帮助,所以跑这个路线,事实也证明我其他的东西例如bench press这类的力量也是上很快

kent05

real.gigaleon 发表于 2013-10-3 02:04 PM
当然是总数100多

如果是一边100我身形应该不止这样了

能上到100多kg真的不简单. 我现在只能squat或deadlift三十多kg而已. 我真的怕我姿势做错, 虽然有参考youtube的 动作. 你是跟stronglift 5x5的吗?

real.gigaleon

kent05 发表于 2013-10-3 04:21 PM
能上到100多kg真的不简单.  我现在只能squat或deadlift三十多kg而已. 我真的怕我姿势做错, 虽然有参 ...

5*5最重要就是这次成功了,下次无条件一边上2.5KG一直上一直上

姿势发力点最好找会的教你,我自己也走了很多歪路才会

对stronglift 5*5去年8月多开始用这个

现在我的训练方式也是很多用这个再plug in 别的东西自己改

简单,容易懂,有效果

超级师妹

squat也会帮助thigh变小，对吗？
每天做100次squat已经很足够了？？ （我是女生）