關於 romanian deadlift dumbbell ，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/

————
《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
————
《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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ออกกำลังกาย "ปั้นก้น" ฉบับทำที่บ้านค่า! ทำได้ง่ายๆ แต่ได้เหงื่อ อุปกรณ์ไม่เยอะ ของที่ใช้ก็หาได้จากที่บ้าน (ช่วงนี้ยังไปออกกำลังกายแบบปกติที่ยิมไม่ได้ ก็ออกที่บ้านแก้ขัดไปก่อนเนอะ)

นอกจากจะพาออกกำลังกายแล้วแพรวยังอยากจะแชร์ประสบการณ์การออกกำลังกาย การลดน้ำหนัก ความเฟลที่เคยผ่านมา รวมทั้งการกินแบบ IF หรือ Intermittent Fasting ที่หลายคนพูดถึงกันอยู่ในตอนนี้ เรียกได้ว่าเปิดใจ อยากเป็นกำลังใจให้ทุกคนค่ะ (และตัวเองด้วย5555)

สำหรับวิดีโอ ถ้าเพื่อนๆไม่อยากฟังแพรวพูดตอนต้นก็สามารถข้ามไปช่วงการออกกำลังกายนาทีที่ 9:21 ได้เลยค่ะ

พร้อมแล้ว มาดูกันเลยค่ะ

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ท่าออกกำลังกายที่ทำในวิดีโอ

Warm Up
กระโดดตบ 3 นาที
Leg Swing ด้านหน้า-หลัง ข้างละ 10 ครั้ง ด้านข้างซ้าย-ขวา ข้างละ 10 ครั้ง
Mountain Climber 1 นาที

ออกกำลังกาย
แบ่งเป็น 4 ชุด super sets ชุดนึงมี 2 ท่า ทำชุดละ 3 รอบ ทำเสร็จ 3 รอบ พัก 1 นาที แล้วทำชุดถัดไป

ชุด 1 ท่า 1 Squat ตัวเปล่า 20 ครั้ง
ชุด 1 ท่า 2 Lunge knee tuck ตัวเปล่า ซ้าย-ขวาข้างละ 10 ครั้ง
ครบ 3 รอบ พัก 1 นาที

ชุด 2 ท่า 1 Dumbbell Swing 20 ครั้ง
ชุด 2 ท่า 2 Goblet Squat 20 ครั้ง
ครบ 3 รอบ พัก 1 นาที

ชุด 3 ท่า 1 Alternating Lunge ซ้าย-ขวา นับ 1 ทำ 10 ครั้ง
ชุด 3 ท่า 2 Sumo Squat 20 ครั้ง
ครบ 3 รอบ พัก 1 นาที

ชุด 4 ท่า 1 Romanian Deadlift 20 ครั้ง
ชุด 4 ท่า 2 Burpee 10 ครั้ง
ครบ 3 รอบ พัก 1 นาที

Cool down/Stretching

For those who need ideas. I always hit big compound movements when I'm lacking in time cause of work or what not. Keep your workouts simple, efficient and effective when you are looking at maintenance. Have fun!
Tempo 3010, Sets 4
A1 Romanian Deadlift 10
A2 Incl Bench Press 10

B1 Cyclist Squats 10
B2 Plate Arnold Press 10

Tempo 2010 Sets 3
C1 Dumbbell Roman Deadlift 12
C2 Lat Riases 12
C3 Around The World 12
.
#LilowFitness #FullBodyWorkout #UnderArmourmy #UARUsh #1Percent

Hello các ông, tình hình dịch rất là căng và không biết bao giờ mới kết thúc. Vậy nên trong thời gian vừa rồi tôi đã dành thời gian để quay cho các ông một series siêu bổ ích mang tên:

TẬP LUYỆN TẠI NHÀ| WORKOUT AT HOME!

Series này của chúng ta sẽ có những dụng cụ cần thiết nhưng không quá phức tạp, vẫn thỏa mãn điều kiện tạo ra những áp lực đầy đủ cho cơ bắp của chúng ta để chúng ta có thể PROGRESSIVE OVERLOAD!

Với những bạn nào không có điều kiện để có thể mua đồ tập tại nhà mình xin tặng luôn cho các bạn các bài tập Ở NHÀ KHÔNG CẦN THIẾT BỊ GÌ, chỉ cần maybe 1-2 chai nước 1,5 lít. Các bạn vào link này đăng kí nhận chương trình nha: https://qp0mcnzj2qh.typeform.com/to/akzJ0b2b

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Các bài tập khởi động:
1, Thân dưới: https://youtu.be/aMsVB_TZiKg
2, Thân trên: https://youtu.be/CqqHJaI__v0

Chương trình chúng ta sẽ chia theo:
Ngày 1: Lower 1
Ngày 2: Upper 1
Ngày 3: Nghỉ
Ngày 4: Lower 2
Ngày 5: Nghỉ
Ngày 6: Upper 2
Ngày 7: Nghỉ
Lặp lại

Và với Lower 1 ngày hôm nay nội dung các bài tập của chúng ta sẽ như sau:
00:00 Giới thiệu chương trình WORKOUT AT HOME

02:49 A1, Lying Banded Unilateral Leg Extension Iso-Metric 2 x 30s L/R
04:10 A2, Lying Banded Unilateral Leg Extension 2 x AMRAP TEMPO: 3121
11:24 B, Banded Split Squat 6 x 4 L/R TEMPO: 3121
17:40 C1, Lying Banded Unilateral Hamstring Curls Iso-Metric 2 x 30s L/R
C2, Lying Banded Unilateral Hamstring Curls 2 x AMRAP TEMPO: 3021
21:45 D, Banded Dumbbell Romanian Deadlift 6 x 4 L/R TEMPO: 3121
25:19 E, Copenhagen Plank 2 x Failure L/R TEMPO: 3121
29:10 F, Occluded Standing Calf Raise 2x Failure L/R TEMPO: 3121

Enjoy the workout guyss and see you in the next oneeee

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Online Coaching Service: [email protected]

#AnNguyenFitness

Subscribe to my channel : http://youtube.com/linoralow

A1 Front Squats 6 reps tempo
A2 Split Squats 8 reps per side
A3 Donkey Kicks 15 reps per side

B1 Good Mornings 6 reps
B2 Single Leg Romanian Deadlift - 8 per side
B3 Glute Bridge - 15 reps

Follow the tempo in the video. If you don’t have a barbell at home, here are some alternatives - kettlebell, dumbbell + bands, backpack with heavy books.

You can find me here
Website: http://www.linoralow.com
Facebook:http://facebook.com/linoralow
Instagram: http://instagram.com/linoralow
Twitter: @http://twitter.com/linoralow
Tiktok: linoralow

居家30分鐘單啞鈴臀腿運動
At-home 30min dumbbell glute-focused workout
超級組1.
相撲停頓深蹲 Sumo squat pulses
羅馬尼亞硬舉 Romanian deadlift

超級組2.
保加利亞分腿蹲 Bulgarian split squat
保加利亞單腿硬舉 Bulgarian deadlift
徒手保加利亞單腿硬舉Bodyweight Bulgarian deadlift
休息30秒換腳

超級組3.
啞鈴阻力臀推 Dumbbell banded hip thrust
臀推阻力開合Hip thrust hold abduction.
單腳阻力臀推（右) Single leg banded hip thrust
徒手阻力臀推Body weight banded thrust 30

超級組4.
啞鈴阻力螃蟹跨步Banded DB crab walk
阻力前後跨步 Banded shuffle

超級組5.
深蹲扭轉 Squat twist
深蹲開合跳Squat into jacks

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Edited by Amanda Yeh
Leggings @jenho_tw

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