關於 tricep dumbbell press ，我們在網路上蒐集到這些相關的討論、資訊與評價

列舉一週三與五天重訓計畫

重訓應該採用多肌群還是分部位訓練呢？
看情況。
如果是剛入門，我會建議採取多肌群訓練，如果已經重訓一陣子，則採分部位訓練對增肌會更有效率。

網誌好讀版：

http://rainymom.com/three-to-five-day-weight-training-routine/

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《多肌群訓練》
所謂多肌群訓練，就是會訓練到三個肌群以上。如果一週安排兩三次肌肉訓練，最好選擇包含全身的多關節、多肌群訓練，我目前分享的影片都是針對這個方向的肌肉訓練，可能採用徒手、或輕微的負重等，這通常也是建議入門的方向。

👉健身影片索引：
https://bit.ly/3kYJIEU
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《分部位訓練》
如果希望提高肌肉訓練強度，一週可以改為三至五次分部位肌肉訓練，訓練強度提高了，會需要更多時間讓訓練部位休息，才能有效增肌。
分部位訓練最好採用覺得重量有點吃力的負重、器械，若是徒手就選單腳的動作，才能有效提升強度。
要選擇可以一口氣做8-10下的重量或強度，如果可以輕鬆做超過10下，就表示重量或強度要再升級。
如果您剛開始練習徒手重訓，也感覺很吃力，那麼也可以採用這個大架構來規劃重訓菜單。畢竟感覺是因人而異的。
————
以下試著列舉以啞鈴或槓鈴為例的五天、三天訓練菜單。

【五天訓練/ 5-Day Routine】

👉第一天-下半身/Day 1-Lower Body
▶️負重深蹲或弓箭步/Weighted Squat or Lunge：8-10下，3組
▶️羅馬尼亞硬舉/Romanian Deadlift：8-10下，3組
▶️負重臀推/Weighted Hip Thrust：8-10下，3組
▶️負重小腿上提/Weighted Calf Raise：8-10下，3組

👉第二天-推與核心/Day 2-Push And Core
▶️臥推/ Bench Press ：8-10下，3組
▶️肩推/ Seated Dumbbell Press ：8-10下，3組
▶️側平舉/ Side Lateral Raise ：8-10下，3組
▶️降腿運動或稱抬腿運動/ Lying Leg Raise ：8-10下，3組

👉第三天-拉/Day 3-Pull
▶️硬舉/ Dumbbell Deadlift ：8-10下，3組
▶️單臂划船/ One-Arm Dumbbell Row ：8-10下，3組
▶️輔助反手引體向上/ Supported Chin-Up ：8-10下，3組
▶️前彎舉/ Dumbbell Curl ：8-10下，3組

👉第四天-上半身與核心/Day 4-Upper Body And Core
▶️肩推/ Seated Dumbbell Press ：8-10下，3組
▶️俯身側平舉/Rear Lateral Raise ：8-10下，3組
▶️三頭肌後拉/ Tricep Press ：8-10下，3組
▶️降腿運動或稱抬腿運動/Lying Leg Raise ：8-10下，3組

👉第五天-下半身/Day 5-Lower Body
▶️負重深蹲/Weighted Squat：8-10下，3組
▶️負重踏階/ Weighted Step-Up ：8-10下，3組
▶️羅馬尼亞硬舉/Romanian Deadlift：8-10下，3組
▶️負重臀推/Weighted Hip Thrust：8-10下，3組

===

【三天訓練/ 3-Day Routine】

👉第一天-下半身/Day1-Lower Body
▶️負重深蹲或弓箭步/Weighted Squat or Lunge：8-10下，3組
▶️羅馬尼亞硬舉/Romanian Deadlift：8-10下，3組
▶️負重臀推/Weighted Hip Thrust：8-10下，3組
▶️負重小腿上提/Weighted Calf Raise：8-10下，3組

👉第二天-上半身與核心/Day2-Upper Body And Core
▶️臥推/ Bench Press ：8-10下，3組
▶️側平舉/ Side Lateral Raise ：8-10下，3組
▶️三頭肌後拉/ Tricep Press ：8-10下，3組
▶️降腿運動或稱抬腿運動/ Lying Leg Raise ：8-10下，3組

👉第三天-下半身與拉/Day 3- Lower Body And Pull
▶️負重深蹲/Weighted Squat：8-10下，3組
▶️硬舉/ Dumbbell Deadlift ：8-10下，3組
▶️單臂划船/ One-Arm Dumbbell Row ：8-10下，3組
▶️輔助反手引體向上/ Supported Chin-Up ：8-10下，3組
▶️前彎舉/ Dumbbell Curl ：8-10下，3組

===
小雨麻聊健食、健身也健心，週一至週五每日更新，歡迎常浮出水面來跟我互動。

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การ์ดอย่าตก กีฬาอย่าขาด !
Wod!
3 rounds
Ground to overhead 15 kg x 10
Dus x 30
Push up x 6
Run 300 m

ก่อนหน้านี้ทำ strength

4 rounds
Leg lunge 30kgx10/10
Tricep cable push down 12
Rest 3 mins
Single legged bridge 10/10
Dumbbell floor seated shoulder press 7kg x10

Rest 3 mins
2 rounds
Clam shell x15
Side lying knee to chest x 15
Side lying hip circle x 15
Side lying leg raise x 15

Rest (till you happy )
then continue with WOD above!

6 upper body home exercises by only using a pair of dumbbell.
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This was given a suggestion by a follower of mine requested to create a workout video.
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Particularly for upper body only using dumbbell so I decided to make it and share with everyone here.
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List of exercises:
1. DB Floor Press: 4 x 10 - 12 reps
2. DB Bend-over Row: 4 x 10 - 12 reps
3. DB Shoulder Press: 4 x 10 - 12 reps
4. DB Upright Row: 4 x 10 - 12 reps
5. DB Alt Biceps Curl: 3 x 12 - 15 reps
6. DB Floor Tricep Extension: 3 x 12 - 15 reps
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SAVE this workout for later and SHARE with a friend who could use this!
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Let me know what you think of this routine and what else you’d want to see. 💪🏻
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Follow me at:
Instagram - james.phua
TikTok: jamesphua

Phòng gym đóng rồi thì anh em cùng tui ngồi hoài niệm chiến hết mình với Đức, chàng trai học viên đầy động lực của AN nhé.

Buổi tập đầu tiên hơi thốn nhưng là một buổi tâp để tôi có thể giới thiệu cách mà tôi mong Đức khi quay trở về Hải Phòng sẽ áp dụng đúng cường độ tập luyện như vậy vào buổi tập của Đức.
Chúng ta cùng điểm xuyết qua nội dung video ngày hôm nay nhaaa:

0:00 Mở đầu video và update tiến độ training log book
3:30 Ex1 : Single Arm Cuff Tricep Extension: 2 x8-12, 1 x 12-15
11:02 Ex 2: Unilateral DB Preacher Curls: 2x6-8, 1x12-15
25:30​ Ex 3: Reverse Banded JM Press: 2x5-10
31:41​ Ex 4: Unilateral Standing Dumbbell Hammer Curls: 2x8-12
34:06​ Ex 5: Standing Overhead Unilateral Cable Triceps Extension: 1x8-12, 1 x12-15
37:00​ Ex 6: Incline Dumbbell Curls: 1x8-12, 1x12-15
40:00 Ex 7: Standing Cuffed Lateral Raise: 1x8-12, 1x12-15


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#AnNguyenFitness

Today we have a full upper body workout targeting your arms, back, chest and shoulders! For those lucky enough to have gyms still open to them, this is a perfect workout for you!
Grab a set of light to medium dumbbells to push your body for 8-12 reps. It should feel difficult by the last few reps of each exercise, that's when you know you've chosen the right weight for the exercise. If you don't have any dumbbells, try to find alternatives to use at home.
This is a 45 min - 1 hour workout depending on your rest times and number of sets. Do this 3 times a week along with your other workouts, cardio and strict dieting, to help achieve your fat loss & muscle building goals. If you do this properly, this will help with your body transformation, build a lean and defined upper body in 8-12 weeks!

Workout:
Superset #1
1:02 - Dumbbell Chest Press
1:29 - Skull Crushers
Superset #2
2:09 - Seated Shoulder Press
2:34 - Standing Bicep Curls
Superset #3
2:57 - Chest Support Row
3:27 - Incline Bicep Curls
Superset #4
3:59 - Seated Side Raises
4:26 - Overhead Single Arm Tricep Extensions

Film Location: Ritz Carlton Hong Kong 118th Floor Fitness Centre

#upperbody #workouts #fitness #vtfit #

Last Video: Full Body Home Workout - https://bit.ly/everdayworkout

STAY TUNED for more FREE full workout programs coming soon to my Youtube channel and website!

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Website:
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FREE Programs Playlist:
https://www.youtube.com/playlist?list=PL5xClT_AK2tMGxxVpIrz_Z1ek1IbALQyp

Disclaimer: Before you start your workout, please make sure you are in good health and physical wellbeing. Consult with a doctor before beginning any exercise programs. If you are sick or injured, please consult your physician or doctor to seek professional advice before performing any of these programs. By performing any workout exercises, you are doing them at your own risk. I will not be responsible or liable for any injury sustained as a result of my workout videos or programs. To avoid injuries during a workout, please perform each exercise with correct form. Make sure you are in a safe and controlled environment while you are working out.

Results are not 100% guaranteed, the best results are from following a program suited for you and a diet to control your daily caloric intake, whether it be a deficit or surplus. Keep in mind results don’t come overnight and it takes discipline, determination and most importantly time for your body to change and adapt to what you’re trying to achieve. You may feel muscle pain (DOMS) from doing these workouts depending on your level of fitness and past history with working out. This is normal and you can choose to take proper rest for your muscles to recover. I am here to help show different types of workouts that may help different people achieve their goals, whether it is inside a gym or not. Again, workout safely the top priority is your health and safety.

Salam Semua.

Kasi challenge orang lama.. tak beza umur dgn Bro Amran ni. Power Power.. its #mindovermatter
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