Hi，大家好，虽然背部肌群是上半身最大的肌群，但是很多人却不练背或是不能均衡的训练到每块背部肌肉。那么什么才是一个最【完美+科学】的背部训练计划，这期视频告诉你答案，快去看视频吧~ ------------------------------------- 简介： 本期视频会包括以下几个部分： 背部解剖知识，00:14 训练动作 #1：宽距引体向上，00:37 训练动作 #2：宽距坐姿绳索划船，01:56 训练动作 #3：窄距中立握法高位下拉，03:06 训练动作 #4：哑铃划船，03:56 训练动作 #5：罗马凳挺身，04:54 ------------------------------------- 我的淘宝店：FITWITHSCIENCE 淘宝店链接：bit.ly/2SX8M4j (背部/肩部/大臂针对性肌肥大训练手册） 如果大家喜欢我的视频别忘了给我点个赞并订阅频道哦! ------------------------------------- 视频中引用的科学文献： www.acefitness.org/education-and-resources/professional/certified/april-2018/6959/ace-sponsored-research-what-is-the-best-back-exercise juniperpublishers.com/jpfmts/pdf/JPFMTS.MS.ID.555669.pdf www.ncbi.nlm.nih.gov/pubmed/20091596 www.ncbi.nlm.nih.gov/pubmed/19185272 www.ncbi.nlm.nih.gov/pubmed/17978666 www.ncbi.nlm.nih.gov/pubmed/3791746 www.ncbi.nlm.nih.gov/pubmed/9183674 pubmed.ncbi.nlm.nih.gov/17043329/ www.researchgate.net/publication/254075561_The_Benefit_of_a_Single-Leg_Strength_Training_Program_For_the_Muscles_Around_the_Untrained_AnkleA_Prospective_Randomized_Controlled_Study Carroll TJ, Herbert RD, Munn J, Lee M, Gandevia S (2006) Contralateral effects of unilateral strength training: evidence and possible mechanisms. J Appl Physiol 101:1514-1522 Uh, B.S., Beynnon, B.D., Helie, B.V., Alosa, D.M. and Renstrom, A., 2000. The benefit of a single-leg strength training program for the muscles around the untrained ankle. The American journal of sports medicine, 28(4), pp.568-573. Saeterbakken, A. and Fimland, M. (2012) Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise.. European Journal of Applied Physiology. Vol. 112, No. 5: 1671. Simenz, C., Garceau, L., Lutsch, B. and Suchomel, T. (2012) Electromyographical Analysis of Lower Extremity Muscle Activation During Variations of the Loaded Step-Up Exercise. Journal of Strength and Conditioning Research. Vol. 26, No. 12: 3398-3405. 视频中参考的其他资料： www.transparentlabs.com/blogs/all/training-lower-back-correctly builtwithscience.com/lower-back-exercises/ www.darkironfitness.com/benefits-of-a-strong-lower-back/ fitnessgenes.com/blog/bilateral-vs-unilateral-training/ 视频中使用的音乐： SOULFRESHBEATS R&B,Immortal Beats,SOULFRESH BEATS - Dean x Sik-K Type Beat “Shawty”
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
Hi，大家好，虽然背部肌群是上半身最大的肌群，但是很多人却不练背或是不能均衡的训练到每块背部肌肉。那么什么才是一个最【完美+科学】的背部训练计划，这期视频告诉你答案，快去看视频吧~
-------------------------------------
简介：
本期视频会包括以下几个部分：
背部解剖知识，00:14
训练动作 #1：宽距引体向上，00:37
训练动作 #2：宽距坐姿绳索划船，01:56
训练动作 #3：窄距中立握法高位下拉，03:06
训练动作 #4：哑铃划船，03:56
训练动作 #5：罗马凳挺身，04:54
-------------------------------------
我的淘宝店：FITWITHSCIENCE
淘宝店链接：bit.ly/2SX8M4j
(背部/肩部/大臂针对性肌肥大训练手册）
如果大家喜欢我的视频别忘了给我点个赞并订阅频道哦!
-------------------------------------
视频中引用的科学文献：
www.acefitness.org/education-and-resources/professional/certified/april-2018/6959/ace-sponsored-research-what-is-the-best-back-exercise
juniperpublishers.com/jpfmts/pdf/JPFMTS.MS.ID.555669.pdf
www.ncbi.nlm.nih.gov/pubmed/20091596
www.ncbi.nlm.nih.gov/pubmed/19185272
www.ncbi.nlm.nih.gov/pubmed/17978666
www.ncbi.nlm.nih.gov/pubmed/3791746
www.ncbi.nlm.nih.gov/pubmed/9183674
pubmed.ncbi.nlm.nih.gov/17043329/
www.researchgate.net/publication/254075561_The_Benefit_of_a_Single-Leg_Strength_Training_Program_For_the_Muscles_Around_the_Untrained_AnkleA_Prospective_Randomized_Controlled_Study
Carroll TJ, Herbert RD, Munn J, Lee M, Gandevia S (2006) Contralateral effects of unilateral strength training: evidence and possible mechanisms. J Appl Physiol 101:1514-1522
Uh, B.S., Beynnon, B.D., Helie, B.V., Alosa, D.M. and Renstrom, A., 2000. The benefit of a single-leg strength training program for the muscles around the untrained ankle. The American journal of sports medicine, 28(4), pp.568-573.
Saeterbakken, A. and Fimland, M. (2012) Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise.. European Journal of Applied Physiology. Vol. 112, No. 5: 1671.
Simenz, C., Garceau, L., Lutsch, B. and Suchomel, T. (2012) Electromyographical Analysis of Lower Extremity Muscle Activation During Variations of the Loaded Step-Up Exercise. Journal of Strength and Conditioning Research. Vol. 26, No. 12: 3398-3405.
视频中参考的其他资料：
www.transparentlabs.com/blogs/all/training-lower-back-correctly
builtwithscience.com/lower-back-exercises/
www.darkironfitness.com/benefits-of-a-strong-lower-back/
fitnessgenes.com/blog/bilateral-vs-unilateral-training/
视频中使用的音乐：
SOULFRESHBEATS R&B,Immortal Beats,SOULFRESH BEATS - Dean x Sik-K Type Beat “Shawty”
三角肌才是上半身最大的肌肉
太棒了這個視頻，簡單易懂
資料充足
支持支持👍🏻
手肘发力、太形象了！很容易理解。谢谢！
是的，点赞啦😁👍
先赞再看
赞！
我从B站催更到抖音，从抖音催更到RUclips，大哥胸部训练呢。期待呀
大大說的太棒了
雖然身體練得不怎麼樣，但是影片講得很仔細，影片製作也很用心，質量很高，值得一看
抖音来支持你，哈哈
谢谢支持了~
那练背还需要加入硬拉吗，还是说硬拉单练？求大神指点
優質
感谢!分析的特别棒!
你好，请问有引体向上的教材卖吗？
請問練小腿的秘技😁
我在淘寶打刘圣雄或者劉聖雄都沒看到你的書QQ
hi，搜索 fitwithscience 就可以找到我的店铺了，谢谢支持了
bit.ly/2SX8M4j
敲碗胸部訓練！！
不俗。