今天小編為大家介紹一位荷李活的動作名星Terry Crews的背部練習，如果大家有看史太龍的Expendables電影系列，一定知道Crews是誰。他十分大塊頭，讓觀眾有深刻印像。Terry Crews早前跟Bodybuilding.com分享了他的背部訓練，大家一齊看看他的瘋狂訓練，如果你能跟得上，相信你的背肌一定也很棒！
Warm-up
(1) 單車機 中高強度 5分鐘
Terry Crews背部訓練
動作
組數
每組次數
休息
(1) Romanian Deadlifts
4 sets
10 reps
1 min
(2) Behind the Neck Pull Ups
1 set
加竭
1 min
(3) Single Arm Pull Ups
1 set
加竭
1 min
(4) Close-grip Pull Ups
1 set
加竭
1 min
(5) Standard Pull Ups
1 set
加竭
1 min
(6) Yates Rows
3 sets
加竭
1 min
(7) One Arm Dumbbell Rows
4 sets
10 reps
30 sec
(8) Hammer Strength High Rows
4 sets
10 reps
1 min
(9) Hammer Strength Mid Rows
4 sets
10 reps
1 min
Cool Down
動作
組數
每組次數
休息
(1) Hyper Extension
4 sets
10 reps
1 min
(2) Ball Sit-up
4 sets
力竭
1 min
1. Romanian Deadlifts
2. Behind the Neck Pull Ups
3. Single Arm Pull Ups
4. Close-grip Pull Ups
5. Standard Pull Ups
6. Yates Rows
7. One Arm Dumbbell Rows
8. Hammer Strength High Rows
9. Hammer Strength Mid Rows
10. Hyper Extension
11. Ball Sit-up
Source: Bodybuilding.com
More from my site
Warm-up
Terry Crews背部訓練
Cool Down
1. Romanian Deadlifts
2. Behind the Neck Pull Ups
3. Single Arm Pull Ups
4. Close-grip Pull Ups
5. Standard Pull Ups
6. Yates Rows
7. One Arm Dumbbell Rows
8. Hammer Strength High Rows
9. Hammer Strength Mid Rows
10. Hyper Extension
11. Ball Sit-up
Source: Bodybuilding.com
More from my site
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