纤动男士
像运动员一样健身
纤动男士
What’s up, guys? Jeff Cavaliere at Athleanx.com.
大家好 我是Athleanx.com的Jeff Cavaliere
If you got ten minutes
只要10分钟
then you’ve got plenty of time to get this bicep workout in.
你就能完成这组二头肌训练
You see, I’m gonna give you two options
我会示范两种训练方法
that you could do either at home or at the gym
这样你在家或者在健身房都可以完成它
that are gonna destroy your biceps in ten minutes flat.
就10分钟 你的二头肌一定会酸到爆炸
You see I talk about it all the time
我一直都在强调
you can either train hard
要么提高训练强度
or you can train long but you can’t do both.
要么增加训练时长 这两者是不能同时做到的
And we train in some of that workout length that
我们是要在你的正常训练时长内
maybe you’re accustomed to for a lot more intensity.
增加训练强度
You’re going to feel first-hand exactly why it’s possible
这样你就能切身体会到
to build muscle in short period of time.
为什么我们短期内增肌是有可能的
So that being said,
那么接下来
let’s start breaking down the lighter version of the workout
我先来演示一下训练内容的轻松版本
and by no means does that mean easier.
轻松版并不意味着它就很简单
So when we’re talking about a lighter workout here,
谈到“轻松”的含义
remember first of all this is relative.
首先你要记住 难易度是相对的
It doesn’t mean necessarily light.
轻松版这并不意味着它的训练量很小
It means lighter than the heavier version of the workout
只是说相较于加强版它没那么累
we are gonna show you later.
我后面会教你加强版
Vice versa when we talk about the heavier one,
同样的 加强版的意思
it doesn’t mean absolutely heavy
也不是说它的强度就特别大
where we’ll actually be training for strength
实际上在这一套力量训练中
if we got to the low rep ranges with more rest time.
动作之间的休息时间是比较长的
We’re talking about heavier than the lighter workout.
所以加强版只是比轻松版累一些而已
Both of them, however, are geared at
不过这两个版本都是
hypertrophy and muscle growth.
针对减脂和增肌设计的
And right here when we target the biceps
如果我们现在想练二头肌
one of the best ways to do it
最好的方法之一是
is with a single band.
用这个弹力带来做训练
I know you’re saying, band workouts are easy.
我知道你可能在说 这类训练都很简单
Maybe, until you try this one.
可能吧 但那是因为你没照着我的方法练过
The fact is we’re going to start here with a single exercise.
我们先从第一组动作开始
You’re gonna perform it for 45 seconds on and 15 seconds off.
先连续做45秒然后休息15秒
Now the goal would be to be able to perform it
目标就是在45秒内
nonstop without resting through the duration of the 45 seconds.
连续不断地做这个动作 不要休息
If you had to stop, you stop briefly
如果你实在累得不行了 就停一小下
and you get right back into it again and you keep going,
然后马上继续做 坚持下去
because what we’re trying to do here
这么做的原因在于
is to go after a metabolic fatigue.
我们得让肌肉达到代谢疲劳的状态
We’re trying to use metabolic stimulus as a way to create muscle growth
通过代谢刺激来促进肌肉生长
and if we keep pushing ourselves through that burn
如果我们能一直强迫自己处于这种状态
we’re gonna get there faster.
就能更快达成训练目标
But we don’t just have one exercise here.
但我们不是只有这一个动作
We take that first exercise for 45 on and 15 off
第一个动作是持续45秒休息15秒
and we repeat it for a total of two times.
重复两组
That means two minutes for the first exercise.
也就是说 第一个动作耗时2分钟
We then go and we repeat
接下来还有四个动作
four other exercises in the same fashion.
都是每个做两组
So what do the exercises look like?
那么这些训练具体怎么做呢？
Well, we start with this one here
我们先从这一个开始
and this is a “no money” banded curl.
这个动作就是“零成本”的弹力带弯举训练
What the advantages of the band supply here…
这里使用弹力带的好处呢……
Well, It’s not just the fact that we can resist ourselves through flection
不仅是我们可以通过屈肘发力
of the elbow through the curl itself
对抗身体本身的力量
but we can also pull apart.
我们还可以向两边拉开
And you can see as we pull the band apart,
你可以看到将弹力带拉开时
we’re getting resisted external rotation,
还需要一个外旋的力量
so we’re not just getting biceps focuse here.
所以我们不仅仅是在练二头肌
We’re getting biceps with external rotation in the rotator cuff
还练到了二头肌外旋所牵动的附着在肌腱上的肌肉
which is actually an extremely powerful combo when you realize that
它们是非常重要的组合肌肉
the biceps tend in being an integral part
因为二头肌
of the shoulder joint itself
是肩关节的重要组成部分
gets additional benefit from having the balance of the rotator cuff
你会因为肩部的肌腱群得到适当的锻炼获得平衡
to keep that shoulder in good health
从而使肩部保持健康
45 seconds on, 15 seconds off, two rounds
做45秒 休息15秒 两组
from here we move on to the second exercise
下面我们开始第二组练习
and now this is banded drag curl
现在把弹力带卷起来
we shorten the moment arm, we bring the elbows back
我们把力矩臂缩短 把手肘收紧
we take our hands, we bring them closer to our body
抬起手 让它们靠近身体
and we curl from this position, which shifts the focus actually
我们以这个姿势做屈肘动作 实际上把发力点转移到了长二头
to the long head of the bicep, the outside portion
也就是肌肉外侧的部分
which is what’s responsible more for that bicep’s peak
更准确地说是肱二头肌的极限
And you could see I’m just trying to drag my hands
你能看到我正在
up my torso as much as I can
把手尽量往靠近身体的方向拉
allowing the elbow bend, the flection part
使手肘弯曲 这个弯曲的动作
that attacks the biceps to happen mostly back behind my body
让二头肌的大部分都到了身体的后侧
you should feel a tight contraction
当你尽可能地将弹力带拉高时
as you get as hight as you possibly can
你的二头肌应该会有很强烈的发力感
From here you lower the band back down,
达到这个高度后重新让弹力带回到低位
repeat again 45 seconds on, and 15 seconds off
连续重复这个动作45秒 休息15秒
We next move on to the third exercise here,
接下来我们要做第三个动作了
which is called the step back curl, and for this
这个动作叫后撤步弯举 要完成这个动作
all I have to do is anchor the band to anything
我只需要把弹力带固定到任意一个
that’s a little bit higher than me
比我稍微高一点的物体上
ideally, if you have a pull-up bar in your doorway,
如果你们家有的话最理想的选择是门口的单杠
this would work perfectly
它能完美地充当我们的训练工具
With the band anchored in place, I grab onto it
弹力带固定好之后 我抓住它
I step back to get good tension and I curl
退后一步让它绷紧然后屈肘
But I’m not done yet
但这个动作还没完成
From here now I have to take a giant step backwards
现在我要后退一大步
and what that dose is it places an additional
这一个动作的作用是
isometric overload to maintain that elbow flection
通过退后一步来提供
in that position through the duration of the step back
保持屈肘的姿势时额外的静力超负荷
when I’m getting more tension here on the band
当我把弹力带绷得更紧后
and then come back in and repeat it again
回到原来的位置并重复刚才的动作
Now the extra benefit here is the fact that
这个动作带来的额外好处是
I’m getting my biceps into a state of complete contraction
我让我的肱二头肌收缩到了极致
I’ve got elbow flection, I’ve got supination,
我屈肘了 我做了外翻的动作
and I’ve got that all important third component
而且我还保护了常被大家忽略的第三部位
that we oftentimes overlook, which is shoulder flection. So this set-up
也就是我们的肩关节 所以说这个动作

sets us into the position for having that complete bicep contraction
让我们的肱二头肌达到了完全收缩的状态
remember, 45 seconds on, 15 seconds off
记住 要连续做45秒 再休息15秒
Again, two rounds of this
同样的 这个动作也是做两组
We move on to the fourth exercise here in the workout,
下面我们开始第四个动作
and this is the cross body banded hammer curl
它叫交叉弹力带锤式弯举
So the slight positioning difference here
这个动作的小变化是
is instead of being in the neutral position
它没有让肌肉保持中立位置
you would normally perform a hammer curl out of
通常来说完成这个动作的时候
we go into a fully pronated position
我们的手臂是内翻的
and we know that if we go into a pronated position
我们知道你处于一个内翻的姿势时
we actually activate the brachialis a little bit
比起保持中立位置
more than if we do it from that mid-position
你的肱肌能被更好的激活
Now, why is that a benefit? Well, there’s two reasons
为什么说这是一个好处呢？有两个原因
Number one: we know that the brachialis is the muscle
一 我们知道肱肌是
that we want to have a fully developed upper arm
拥有健壮手臂所必须锻炼的肌肉
as it lies underneath the biceps.
尽管它被二头肌覆盖
But more importantly, think about where this is in this workout.
但更重要的是 你想想这是我们训练中的第几个动作
This is the fourth exercise in.
它是第四个动作
You’re already likely burning and cursing my name out.
你现在可能已经非常累了 而且在咒骂我
We got to offset that bicep load a little bit
我们要减少一点二头肌的负担
and give it a little bit of a break.
给它一点时间休息
At a key moment in the workout
这是训练的一个关键时刻
and this is why this’s placed in here perfectly at this time
所以我把这个动作安排在了这里
Remember, as always, once again, the 45 on, 15 off, two rounds.
记住这个动作和前面一样 连续做45秒 休息15秒 两组
And then we wrap up our workout here in this final two minutes stretch
然后我们用最后两分钟的拉伸来结束这一套训练
This one reserved for the leaning stretch curl.
这是为了拉伸侧边肌肉准备的
And to perform this you want to angle our body for
要完成这个动作 首先要让你的身体弯成这个角度
with our biceps facing almost directly down towards the ground.
你的二头肌要几乎直直地朝向地面
This is going to place an enormous stretch in the biceps
你的二头肌会有非常强烈的拉伸感
because we have our arms here back into extension behind our body
因为我们让手臂伸展到了身体的后面
as opposed to, remember we talked about, flection of the shoulder
相反的 还记得我前面说过的肩关节屈曲
Now from here we want to try to drive our hands
现在从这里开始我们要让手
down towards the ground and straight forward
朝着地面的方向下降然后向前弯曲
They should almost be facing directly forward if you’ve done this properly
正确完成动作的话 你的手应该是完全向前的
At that point, you should fell a pretty intense bicep contraction
这时 你应该会感觉二头肌是紧收的
but most importantly, you’re taking advantage of that stretch reflex
但更重要的是 你可以利用牵张反射
You have an opportunity here to get a strong contraction
在第五个训练动作中
in the fifth spot of the workout
你的肌肉可能会强烈收缩
because you had the added stretch reflex
因为我们在动作中加入了牵张反射
that’s gonna be used to your advantage
这对你是有利的
Make sure you take advantage of it
如果你想完成这个训练的剩余部分
if you want to get through the remainder of this workout
就要利用好它
And with that, in just ten minutes,
仅在十分钟内
you’ve managed to torture your biceps with a single band
你已经成功用一个弹力带折磨了你的二头肌
probably in the comfort of your own home
可能就是在你家里的某个角落
and more importantly, you’ve convinced yourself that good things can happen
更重要的是 你也确信自己会得到很好的结果
if you’re willing to put the work in
如果你想进一步提升训练的难度
Let’s say you wanna go the other right
也就是说你想尝试我们的另一个训练方法了
you wanna go a little bit heavier
你需要加大训练量
but you still just had those ten minutes
但你仍然只需十分钟完成训练内容
Well, in that case, all you need is a single pair dumbbells
那样的话 你需要一对杠铃
and you do this instead
然后你就可以做这一套动作了
and the option you chose was to train a little bit heavier
你选择了强度更大的训练内容
then the goal should be a little bit different
那你的目标就有些不同
the focus is not using metabolic stress to drive hypertrophy muscle growth
我们的重点不再是利用代谢应激来促进肌肉的生长
The goal here is to use tension overload
而是利用拉伸超载
as well as eccentric overload
也可以叫做偏心超载
to create that stimulus for growth
来创造促进肌肉生长的刺激物
and we’d do that like I said
我刚才说了完成这个训练
with a single pair of dumbbells
我们需要一对杠铃
and in some cases, here in the last exercise,
有一些动作 比如这套训练的最后一个动作
a single one of those dumbbells from that pair
只需要用到这对杠铃中的一个
But what we start with is the following exercise,
我们从这个动作开始
and it is the dumbbell straight bar curl
它叫杠铃弯举
So we’re going to mimic a straight bar
我们让两个杠铃尾对尾
by placing those dumbbells end to end
让它们看起来像一个杠铃
like you see my doing here
就像我做的这样
What that does, it’s demands that
这样做的目的是
we move them at the same pace,
让我们以相同的频率移动它们
which actually exposes any muscle imbalances you might have
这可以帮助你发现
between the right and left side
自己的左右手有没有肌肉不平衡的问题
But more importantly, it just gets us into simulating the movement of the bar
更重要的是 在做这个动作的时候 我们是把它们当做一个杠铃去移动
as opposed to two independent dumbbells,
而不是两个单独的杠铃
which you’re gonna see here in a minute
你可以同时看到这两个杠铃
is going to actually become a little bit easier for you
当你迫切需要时
when we need it the most
同时看到它们能够降低动作的难度
You do this for a minute
连续做这个动作一分钟
If we could get through the entire minute you’ve done your job
如果你能坚持 那你就完成这个动作了
If you can’t and you’ve to rest,
但如果你做不到 必须要在这一分钟内休息
just like we did in the light version of the workout
那你就像我们在轻松版中做的那样
you take a momentary rest pause, get back into it
稍微休息一小会儿 再继续完成动作
and finish out the entire minute
坚持完这一分钟
Now for these types of exercise, however, because the load is higher
因为这个系列的动作负荷更高
we’re gonna get a one minute rest period
我们做完一组可以休息一分钟
So we’ve got a one minute work period, one minute rest period
所以我们的计划是连续做一分钟 再休息一分钟
and as you can see, the workout is structured with additional exercises
你可以看到 这个训练表还有其他内容
all the way down until we get towards the end
全部做下来 我们就会来到最后
where I have a special surprise
有一个额外项目在等着你
But that’s not here yet
训练还没有结束
The next exercise up is what we need to discuss,
下一个动作需要我们讨论一下
and that’s the dumbbell drag curl
即杠铃拖式二头弯举
So for the drag curl
拖式二头弯举
just like we did with the banded drag curl
就像我们前面做的弹力带拖式弯举一样
the goal is to try to hit the long head of biceps
它的目的是通过拖举杠铃
by bringing those dumbbells in closer to your torso
让它们靠近身体来锻炼我们的长二头
getting the elbows back behind you
手肘置于身体后方
and simply trying to ride those dumbbells up the front of your body
尽力把杠铃举高到身体前方
as tight as you possibly can
要举到你的极限位置
You can see the contraction here on that outer portion of the biceps
你可以看到外侧二头肌的收缩
You can feel the intensity of the contraction if you’re doing it right
正确完成动作 就会感觉到肌肉传来的强烈的收缩感
The fact is, in the second spot here actually is beneficial
实际上 第二个动作实际上是非常有益的
because it’s offloading some of the tension
因为它减轻了一些
that was on the biceps from the first exercise
第一个动作给二头肌带来的紧绷感
by the change in the moment arm
这是通过改变力臂实现的
to allow you to continue to do this ideally without rest
这保证你能够在不休息的情况下很好地完成动作
But this is only going to last you for a minute
但这个动作只会持续一分钟
because we’re going right back to the curl again
因为我们马上又要开始弯举了
as you can see here in exercise number three
也就是来到了我们的第三个动作
this time to the dumbbell standing alternating curl
这一次我们要做的是杠铃交替弯举
So now how is this going to be possible
我现在来解释一下 如果你的二头肌已经因为前两个动作
if we already fatigue the biceps through the first two exercise
非常疲惫了 你为什么还有可能完成这一个动作
Well, the big difference here’s that you’re able to move a lot more weight
它最大的不同点在于 当单独弯举某一个杠铃时
when you move them individually than when you move them together
你能举起比同时弯举两个杠铃时更多的重量
And a lot it has to do with your ability to control your torso
这和你通过核心力量
via your core strength
控制身体的能力有关
when you move two dumbbells up together
当你同时弯举两个杠铃时
let’s say they weigh 50 pounds apiece
我们假设每一个杠铃重50磅
your body’s trying to stabilize 100 pounds moving in this direction
那么你需要100磅的力量去保持杠铃的稳定
So you have to have a stronger core contraction
所以你必须有更强的核心力量
and more stability to do that
和更多的稳定性去完成它
In the case of a single alternating dumbbell curl,
当我们交替举起单个杠铃时
you’re only having to do half of that
你只需要用到一半的核心力量
Not to mention you can actually lean into the arm
更不用说实际上你的身体还向某边的手臂倾斜了
and actually create a little bit more leverage for the working arm
这会为举起杠铃的手臂提供更多的力量
that makes this exercise possible,
因此尽管这是第三个动作
even though it’s put in that third spot
你还是非常有可能完成它的
and we continue here again,
然后我们继续从这里开始
after a two minute time period to go to our fourth exercise
经过两分钟的休息后 我们来到了第四个动作
which is the cross body dumbbell hammer curl
它叫体前交叉锤式弯举
And once again, just like we did in the banded version here
它和前面的弹力带版本也是类似的
we’re going fully pronated to force
我们要让手掌完全朝下
that brachialis to do more of the work
来保证主要的发力肌肉是肱肌
You can see that even as we crank out rep after rep
你可以看到 尽管我们一直在交换弯举的手臂
It would feel like it would be very difficult here
你还是会感觉这个动作很困难
But we’re not just relying solely on the biceps
但我们并不只是依赖于二头肌
We have the help it needs in the brachialis
我们还用到了肱肌的力量
We wanna make sure that we use it to get the job done
我们是要确保能完成整个训练内容 所以使用了肱肌的力量
and this brings us to the ninth minute of the workout here
这就是第九分钟的训练内容了
right when your biceps are ready to pop
正当你肌肉非常酸痛时
we kinda stick final dagger into them with this bicep waiter curl
我们再坚持一小会 完成二头肌侍者弯举
and the waiter curl’s job is to actually take the forearms
这个动作是为了
that probably want to kick in at this point
锻炼此时已经非常疲惫的前臂
and dominate the movement, and say no, you can’t
并控制它的移动 告诉自己 不可以放弃
You’re gonna stay out of this thing
你马上就要完成这套训练了
let the biceps finish this off
让你的二头肌接受这最后的折磨吧
So you get into this wrist extension position to support the dumbbell
所以你要保持这个手腕伸展的姿势去支撑起杠铃
where the top of the dumbbell basically stays level with the ceiling
并且在你弯举的过程中
that you’re curling in for the duration of the exercise
杠铃的顶部要一直和天花板在同一水平面内
Now this was only being done for 45 seconds
这个动作只用做45秒
but it doesn’t make it any easier
但这不意味着完成它会更简单
Your goal is to simply lift that dumbbell straight up to ceiling
你的目标是把杠铃直直地举到最高
by getting those wrists taken out of it
这是通过你的手腕的伸展
to prevent the forearms from kicking in too much
来避免前臂过于劳累实现的
If we can make it through the entire 45 seconds here
如果我们完成了这45秒的动作
you get a brief 45 second rest
你就能在最后一个动作前
before we hit our last combination here
简短地休息45秒
and this is our burnout. I had mentioned this special surprise
来到了我们的燃烧环节 我前面提到过了这是一个惊喜
the goal here is to try to make it through the entire minute
我们要尽力坚持完这整一分钟
without resting or at least doing some type of contraction
不要中途休息 或者至少你的肌肉要保持收缩
Because you got an option here
因为训练进行到这里时你需要做一个选择
you either start with holding this isometric contraction
要么从二头肌弯举进行到中间时的
in the midrange of the bicep curl
这个等长收缩的位置开始
which by the way, is the most difficult portion of the curl
顺便说一下 这是弯举最难的部分
You hold it there as long as you possibly can
静止举着杠铃 尽可能地延长你举它们的时间
Now at this point in the game, it’s likely
到了训练的这个阶段 你很有可能
you may not be able to hold it for the entire time
你可能无法保持这个动作整整一分钟
But it doesn’t mean that you stop
但你动了并不意味着你放弃了这个动作
You can actually try to force the eccentric overload of this exercise
你也可以尝试达到这个动作的偏心常超载状态
and that’s being done by just simply delaying and slowing down
这是通过延缓和减慢
the straightening out of your arms as they start to become overcome
你手臂下落的动作实现的 当你的肌肉开始战胜
by the weight of the dumbbells in your hands
你手中杠铃的重量时 你就成功了
Don’t let them just drop
不要让它们直接掉下来
Slow it down with every bit of effort you have remaining
用你剩余的力量控制它们 让它们慢慢下降
If you make it through the end of the minute here
如果你坚持住了这最后一分钟
it’s a job well done, and believe me, you’ve earned it
你就很好地完成了整套训练 你做到了
And once again, in ten minutes now, you’ve got that workout here
仅仅十分钟 你就完成了二头肌的训练
laid out in front of you step-by-step
每一步都为你计划好了
with just that single pair of dumbbells
你只需要准备一对杠铃
that’s gonna get the job done as well
就能很好地完成所有动作
It doesn’t matter which path you choose
你选择哪一种方式都没有问题
different stresses all leading to the same goal
不同的强度最终都能帮助你达成
of more bicep growth
让二头肌更强的目标
more hypertrophy. Remember guys, it doesn’t mean
你们要记住 这并不意味着
that you have to train long in order to get results
你必须坚持训练很长一段时间才能看到想要的效果
All you’ve to do is willing to train hard
你要做的是努力训练
you can train in a lot of that workout length
你可以把训练时长延长
if you’re willing to up the intensity level at which you train with
如果你想把当前的训练量提高的话
If you’re looking for a program that encourages that
如果你在找一个能激励你
shows you how to do it step-by-step
并一步一步教你如何训练的项目
you can head to Athleamx.com right now
就进入Athleamx.com网站
and find the program that’s best suited to your current goals
在网站上寻找最适合你当前训练目标的项目
In the meantime, if you found this video helpful
同时 如果你觉得这个视频对你有帮助
if you like series let me know below what else you wanna see
或者你有任何其他想要观看的内容 都可以在下面留言告诉我
I’ll do my best to do that for you
我会尽力满足你的需求
if you haven’t already done so, make sure you click subscribe
如果你还没有订阅我的话 别忘了点击订阅按钮
and turn on notifications so you never miss a new video
并打开通知 这样当我更新的时候
when we put one out. All right guys, see you soon
你就不会错过我的视频了 好了朋友们 我们下次再见