關於 lower back extension ，我們在網路上蒐集到這些相關的討論、資訊與評價

🍑6 Lower Body Moves for Thic Thigh & Buns! A lot of guys have Awesome Upper Body but Chicken Legs (looks bit imba for me)

😈So better to train your legs then you’ll be fantastic looking SYMMETRICAL! Plus, u know when you fall down also got Cushioning Insurance

👈🏼Swipe Left to Learn More
1️⃣ Deadlifts
2️⃣ Back Squats
3️⃣ Reverse Lunge
4️⃣ Leg Press
5️⃣ Leg Curl
6️⃣ Leg Extension

🔥Save & try them later with your partner in crime. Comment “BUNS” if you’re keen to join my 12-Week BOOTY Program to grow your BUNS

Posted @withregram • @alex_cwy

坐姿划船Ep. 2
今次我會再同大家分享三個划船常見毛病和改善建議，如果你成日都覺得划船動作好唔自然就要留意下啦！

❌過份挺胸
這個毛病比較常見於著重「挺胸」提示的學員身上， 挺胸的提示本身並沒有問題 ， 但過份側重於挺胸提示容易會令學員使用胸椎前凸（t-spine extension ) 代償 肩伸（shoulder extension)動作， 令動作距離縮短。 所以學員應保持在背椎中位（neutral spine)的情況及保持腹肌發力的情況下進行動作 , 減少過份挺胸動作出現

❌身體擺動
比較常見使用大重量划船的學員身上 ， 如果訓練目的是進行肌肥大訓練， 學員應運用適當的技巧把最多的訓練刺激放在目標肌肉上， 而身體擺動會運用動力（momentum) ，腰部和臀部肌肉 令身體划更大的重量， 令目標肌肉（背闊肌）的所得到訓練刺激減少，訓練成效下降， 改善建議就是用輕的重量 和 保持上身穩定的情況下 令目標肌肉達至最大的刺激

❌用太多手力
常見於學員未能運用肩胛後引（scapula retraction) 和 肩伸(shoulder extension)， 而使用(二頭肌）俗稱老鼠仔帶動動作, 二頭肌在划船動作中只是協助背闊肌完成收縮過程， 而二頭肌過份收縮， 間接令肩部肌肉（上斜方肌）收縮， 俗稱（縮膊）。 改變建議是先學習運用肩胛骨後引動作，然後使用 肩伸帶動動作 減少二頭肌代償問題

Seated row common error vol.2
Throughout my exercise experience and observation from student , here are three common errors and tips I would like to share with you guys !

❌ Excessive upper arch
Often we are told to keep the chest up during pulling type exercises such as pull up , barbell row, however if this cue is being overused , student will unconsciously use the chest arch to shorten the pulling range of motion from shoulder , which also place lesser stimulus on
the back muscles. To correct the movement , it’s necessary to brace the core to prevent from any chest arch.

❌Body swing
This Usually happens in students whose row heavy, if the goal of doing the seated row is hypertrophy (muscle cells growth) , then he/she should use the most precise technique to maximise the stimulus on the target muscles, that being said , body swing will take the work load off the upper back to other area such as lower back , hips and using momentum to finish the exercise. Put on a lighter weight and row with a more stable torso to row is a way to stimulate back muscles in seated row

❌Rowing with biceps
Biceps are the secondary muscles that responsible in the (arm flexion) part of the motion , however, beginners tend to lead the rowing motion with flexing the arms, this will tense up the neck muscle (upper trapezius) subsequently. Instead, try to initiate the movement by pulling the shoulder blades back and down , then pull the elbow back (shoulder flexion), that will helps to activate more back muscle

Credit to @markys_strength_performance

Top 8 Tips For Natural Body-building ⁣
8個自然健美提示⁣
⁣
1️⃣ Set a Goal & Follow the program 定下目標，根據訓練計劃去訓練⁣
⁣
First of all, you must set a date and an achieved goal, then your coach will design a game plan for you. Without a goal is like you drive to somewhere without a destination. ⁣
⁣
Without a GOAL, you will get lost when you are training. ⁣
You will lose motivation and feel depressed. ⁣
⁣
2️⃣ Focus on form, techniques & tempo 集中姿態、技術和節奏訓練⁣
⁣
If you are not the Pro-bodybuilders, don’t copy their Youtube videos to train. ⁣
You should learn how to train properly with good form, perfect techniques.⁣
⁣
What I learned from Strength Sensei (Charles Poliquin) is TEMPO training. ⁣
Especially body-building (hypertrophy type) training, you must learn how to lower down the weight slowly (eccentric phase). Loading the muscle with maximum tension is vital of the body-building. ⁣
⁣
3️⃣ Focus on compound exercises⁣
集中複雜性動作訓練⁣
⁣
As Charles said you should focus on the bang-for-buck exercises like back squat, front squat, deadlift, chin-ups, overhead press...⁣
⁣
Of course, you should prioritise your weaklinks. If your posterior chain is your weaklink, you should focus on RDL, rack pull, low bar back squat, back extension...⁣
⁣
4️⃣ Lift heavy 重量訓練⁣
⁣
Folks, please focus on the Progressive Overloading once you managed the form, techniques and tempo. Lifting the same weight or reps every month doesn’t build your muscles. ⁣
⁣
You should focus on high-intensity training like 5-8 rep range. ⁣
⁣
Only focus on 5lb lateral raises doesn’t build your delts.⁣
⁣
5️⃣ Train harder than you expected 努力訓練，超出自己所想像的⁣
⁣
There is no easy way out! Period. ⁣
⁣
6️⃣ Posing practice ⁣
健美Posing 練習⁣
⁣
You may not go to compete the bodybuilding competition, but you should learn bodybuilding posing techniques. ⁣
⁣
• Better connection between the mind and the muscle⁣
• Increase muscle hardness.⁣
⁣
7️⃣ Nutrition 卡路里及macros控制⁣
⁣
If you are preparing for the photoshoot, please focus on the calorie deficit. ⁣
You can apply Reverse Dieting after the photoshoot in order to reboot the metabolism and increase muscle mass.⁣
⁣
8️⃣ Sleep 睡眠質素⁣
⁣
Sleep is the secret weapon! No need to explain. ⁣
⁣
#AskKenneth #TeamKenneth

♥ Everything you need to know to start lifting weights! Step by step explanation + Dos & Don'ts. Filmed at Be Urban Wellness: http://beurbanwellness.com
♥ Add this into your workout plan. Snap & Share pictures of your progress. Tag me @JoannaSohOfficial #JSohActive I want you to achieve a healthy & happy weight. =)
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

HER Network is an online network by Joanna Soh comprised of strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out.

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JOANNA SOH
http://www.facebook.com/joannasohofficial
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http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)


I’m going to show you and explain each exercise in detail, teach you the correct techniques and also things to avoid doing. You can also do these workouts at home. So if you’re a beginner and you want to start lifting weights, but unsure where or how to start, be sure to watch this video through.


1) Dumbbell Squats
Muscles: Glutes, hamstrings, quads and core.
Weights: Between 5 – 8kgs each or more.


2) Alternate Overhead Lunge
Muscles: Glutes, hamstrings, quads, core & shoulders.
Weights: Between 5 – 8kgs


3) Bent-Over Row
Muscles: Back & Biceps.
Weights: Between 5 – 8kgs


4) Chest Press
Muscles: Chest, Shoulders & Triceps.
Weights: Start with 4 – 6kgs each.


5) Bicep Curl to Shoulder Press
Muscles: Biceps, Shoulders & Triceps.
Weights: Choose something lighter but not too light, between 3 – 5kgs each.


6) Tricep Kickbacks
Muscles: Triceps.
Weights: Go for a lighter weight, between 2 – 4kgs each.


7) Reverse Fly
Muscles: Upper Back & Shoulders.
Weights: Go for lighter weights, between 2 – 3kgs each.


8) Full Extension
Muscles: Upper & Lower Abs.
Weights: Between 4 – 6kgs.


9) Russian Twist
Muscles: Core and Obliques.
Weights: Between 4 – 6kgs.


Perform all 9 exercises as a Total body strength-training workout in about 45 minutes. Follow them in the sequence I’ve laid out in this video. Aim to perform between 12 – 15 repetitions per exercise. If you can do more than 15 reps, then the weights are too light and you need to increase them

If you are an absolute beginner, then complete 2 sets for each exercise before moving on to the next exercise. As you progress, aim to complete between 3 – 4 sets.

If you’re looking to buy dumbbells, as a beginner, I’d recommend buying 2 pairs of dumbbells. One heavier pair, between 5 – 6kgs each and another lighter pair, between 3 – 4kgs each. It’s always better to buy a heavier pair because then you can train and progress into lifting heavier. You don’t have to spend your money on buying really light dumbbells, because you can easily make them at home using water bottles.

All the best! xx

常常聽朋友說 我都有去運動健身 為什麼就是沒有效！？
不分男女 不要再盲目的健身了！
藉由這個影片
希望大家都可以設計出一套
屬於自己的健身計畫

我自己的計畫是:

Monday (Back and Triceps)
-Chin Up
-Tricep Press
-Dumbbell Lying Across Face Triceps Extension
-Dumbbell Standing One Arm Triceps Extension
-Barbell Bent Over Row
-Dumbbell One Arm Row
-Cable Rope Triceps Pushdown
-Cable One Arm Tries Extension

Tuesday (Chest and Biceps)
-Barbell Bench Press
-Dumbbell Bench Press
-Incline Bench Press
-Decline Bench Press
-Dips
-Barbell Curl
-Cable Lower Chest Raise
-Cable Cross Over

Thursday (Shoulder and Abs)
-Dumbbell Shoulder Press
-Dumbbell Lateral Raise
-Weight Plate Front Raise
-Barbell Standing Military Press
-Barbell Standing Press Behind the Neck
-Weight Plate Side Bend
-Cable Standing Deltoid Raise
-Cable Kneeling Pulldown
-Hanging Pike

Friday (Legs)
-Barbell Full Squat
-Barbell Front Squat
-Barbell Deadlift
-Barbell Romanian
-Leg Press
-Calf Raise
-Leg Curl

另外在影片中提到的手機App叫做： JEFIT https://www.jefit.com
有興趣的人可以下載來用看看哦

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Facebook : 張哲偉 Kevin https://www.facebook.com/kevcwc
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♥ Beginners, do this Boot Camp workout to Burn Fat, Tone Up & Lose Weight - Cardio, Strength & Core. No Weights, No Jumping.
♥ LIKE & SHARE this video with your friends. Film or snap a picture of you exercising and share it with me on Facebook or Instagram.
♥ READ the description box for more info. Joanna is a certified Personal Trainer, Nutrition Coach & Women's Fitness Specialist.

This is a total body beginner workout which can be done at home or in the park. It's a combination cardio, strength and core, which is the best and most effective way to burn fat, lose weight and build lean muscles. I'll be guiding and motivating you through the workout to make sure that you're executing proper form and getting the results you deserve.

For best results, do this workout 3 - 4 times weekly on alternate days. You can even break the workout up, for instance, 1 set in the morning, and another 1 more set in the evening.

Let me know how you get on and keep me updated with your exercise progress in the comments below. Here are more BEGINNER workouts which you can combine with this video: https://www.youtube.com/playlist?list=PLyP8pbBMxcsgLVKBNr5cjXyazQ_Rc6vTV

Exercises:
5-Minute Cardio / Warm Up
1) Leg Curls
2) Side Shuffle Touchdown
3) Low Square Walk
4) Burpees to Sprint
5) Groiners

4-Minute Lower Body
1) Forward to Back Lunge (Right)
2) Forward to Back Lunge (Left)
3) Squat with Side Kicks
4) Sumo Squat Pulses

3-Minute Core
1) Full Crunch Extension
2) Superman Squeeze
3) Mountain Climber

2-Minute Upper Body
1) Knee Push-ups
2) Plank Up-Down

1-Min Plank

Duration: 15 minutes
Intervals: 40 secs Workout, 20 secs Rest
Sets: Beginner - 1 or 2 sets, Intermediate - 2 or 3 sets
Progression: Increase workout time to 45-50 secs and decrease rest time to 10-15 secs. Lift some weights.


Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)

Lots of Love xx

Early Riser by Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0
http://creativecommons.org/licenses/by/3.0/