ADM-201 dump PMP dumps pdf SSCP exam materials CBAP exam sample questions

快速增大上肢肌肉的方法(肱二头肌肱三头肌) – 译学馆
未登陆,请登陆后再发表信息
最新评论 (0)
播放视频

快速增大上肢肌肉的方法(肱二头肌肱三头肌)

How to Get Big Arms - MUCH FASTER!! (Triceps and Biceps)

运动员不用说话就能立刻让人害怕
An athlete can become instantly intimidating without having to say a word based on the
因为他们的手臂尺寸强壮到凸出衣袖
size of the arms sticking out of their uniform sleeve.
今天 我要向你们展示两种我最好的上肢增肌的方法 不管是不是运动员
Today, I’m going to show you 2 of my best tips to get you bigger arms, athlete or not.
怎么样 伙计们
What’s up, guys!
杰夫卡瓦列雷 AthleanX.com.
Jeff Cavaliere, AthleanX.com.
我之前公开的提到过
I mentioned it in the open.
一个男人能展示出的令人生畏的一点就是
One of the most intimidating signs that a guy can bring to the table, whether you’re
短袖外的更加强壮的胳膊 不管你是不是运动员 是不是?
an athlete or you’re not, is a bigger set of arms hanging out of those short sleeves. Right?
所以现在
So now,
今天我想我要做就是给出我两个最有效的技巧
today I figured what I would do is put together 2 of my best tips for you to
来帮你快速增加你胳膊的尺寸
help you to quickly add some size to your arms.
为了达到那个目标 显然你必须兼顾这里的每个部分
In order to do that though, you have to obviously cover both parts here.
我们要练肱二头肌
We got to cover the biceps.
我们要练肱三头肌
We got to cover the triceps.
我所教给你们的可以说是我最有效的一个技巧 如果我必须给你个技巧
So what I wanted to give you sort of my best one tip if I had to give you one tip to help
来帮助你开始那样做
you to start doing that.
从肱二头肌的角度 为了有更壮的肱二头肌 或者说看起来更明显
From a bicep standpoint, and we’re talking about overall size, in order to get more size,
我们将讨论你想要肱二头肌上的“山峰”的轮廓尺寸
or more apparent size, you want to have that peak on top of the bicep.
现在 什么是“山峰”?
Now, what is the peak?
山峰是肱二头肌长头 这是再说一次 肱二头肌两个部分
The peak is really coming from the long head of the bicep which is again, the bicep two parts
长头、短头…长头是…各位 我从不这样
the short head, the long head…the long head which…hey, I never do this, guys, I don’t
我从来没有显摆过这个 但为了解释我必须这样
ever flex on here, but to illustrate what we’re talking about we have to.
好的 这里的顶部 长头可能是肱二头肌中更经常
Right so, up top here, the long head is the one that is going to be more on the outside
露在外面的 并且使其有更高的峰度
of the bicep here, and give that higher peak form.
同样当你从顶峰看的时候
Same thing when viewed from the top.
或者 长头的侧面 这里的短头
Or, long head lateral side, short head down in here.
所以 如果你想锻炼肱二头肌的长头来得到更高的峰度
So, if you want to train the long head of the bicep to get more peak, then you’re going
你必须在训练中锻炼那里
to have to hit that during exercise.
我们怎么训练那里?
How do we target that?
在开始锻炼时我们需要伸展手臂肌肉
We gotta get those arms into extension to start the exercise.
因为比起短头 长头附着在肩膀上的位置更靠上
Because the long head attaches further up the shoulder than the short head does.
为了更多的伸展那里 你必须这么做
And by putting on more of a stretch, you’re going to be able to do that.
所以 你的手臂撑起身体的时间越久 你就越能
So, the longer you can keep your arm behind your body, the more you’re going to be able
训练肱二头肌的长头
to target the long head of the biceps.
所以
So.
我们怎么做 我们如何做?
What do we do, and how can we do that?
好 你需要确定训练的重量
Well, we want to make sure that we can do this with an exercise we can actually lift
你举得起来
some weight with.
所以 对的 你要做斜躺弯曲哑铃
So, yes, you can do Incline Dumbbell Curls.
但是 有个方法能增加体重 从而增加肱二头肌的强度
But if there’s a way you can add more weight, and therefore stress the biceps a little bit
更多的锻炼肌肉块 然后放一些东西在杠铃上
more, more of a mass builder, then you want to put something on the bar and be able to
最好比你能举起得稍重一点
lift a little bit more.
所以 我们做的主要就是弯曲弯折
So, what we do is we do basically like a bent over row curl.
所以 这些关键的是 重复 手肘在身体的后方
So, the keys to this are, again, elbows behind the body.
所以 开始时以一个正常的弯曲姿势 就像这样 然后
So, you start off in a regular curl position, just like this, and you’re going to kind of
拉至大腿位置
drag it up the thighs.
手指勾住
Fingers are hooked.
好么?
Ok?
杆子正好在手指的这里
Bar is right in through the fingers here.
我不想手弯曲的过多 不然我看起来就像划桨过度似的
I don’t want to start curling too much or feel like I’m rowing too much.
所以 如果我用手指勾住杆子并且拉至大腿 你能看到
So, if I hook my fingers on the bar and I drag it up the thighs, you can see that the
我做的第一件事就是把手肘放在身体的后方
first thing it’s doing is positioning the elbows behind the body.
我没有挤压我的中背部
I’m not squeezing my mid back.
实际上我恰恰是在让那里保持完全不动
I’m actually just trying to keep that completely quiet.
然后 拉到这里 差不多要到腰的位置
So, I’m coming into here, I want to get about level with my waist.
举起然后放下
Then I curl up and then down.
好么?
Ok?
最好使用一点上冲力 来稍微加一点重量
Better used with a little bit of momentum so again a little heavier weight, a little
和一点上冲力
bit of momentum.
然后我现在向你们展示一下
So, I will demonstrate it now in real time.
再一次 卷曲到这里
Again, I’m curling up through here.
手肘在身体后方 之后试着弯曲到上方
Elbows will be behind the body, and then I’ll try to curl it up to the top to really work
确保真正锻炼到山峰
on the peaks.
所以 就像这样
So, like this.
拉起
Drag it up.
卷曲
Curl it.
拉起
Drag it up.
卷曲
Curl it.

Ok.
在这这个位置弯曲
In here, curl up.
再说一次 它真的能锻炼到顶部 肱二头肌的山峰
Again, it really works the top part, the peak of the biceps.
好的 我们现在锻炼手臂的另一个部位 肉特别多的部位
Alright, so we gotta move on to the other part of the arm, really, the meatier part
肱三头肌
of the arms, the triceps.
记住 胳膊差不多三分之二的部分 是我们需要
Remember, two thirds of the size of the arm, give or take, and that’s what we want to make
确保没有忽视的
sure that we’re not neglecting.
所以 我们锻炼肱二头肌 但对于肱三头肌而言 你已经可以优先选择一些区域
So, we hit the biceps, but for the triceps, again, you’ve got some preferential areas
来着重训练 这样才能明确尽快地
that you can go after if you’re looking for purely increasing the size as fast as you
增加尺寸
can.
对于我们来说 优先的区域应该是肱三头肌的长头
For us, it’s going to be the long head of the tricep.
此外 如果你从后面看肱三头肌 如果你收缩的话 你就能看到
Again, if you look at the tricep from behind, and you were to flex, you’re looking at the
肱三角肌里面多肉的那一部分
inside, meatier portion here of the tricep.
对吗?
Ok?
好,你已经看到这个区域 这就是你要着重训练的
So, you’ve got in this area here, that’s what you want to focus on.
你怎么训练那里呢?
How do you do that?
实际上很简单
It’s actually pretty easy.
为了锻炼到长头 就是能从后面加高肩膀的肌肉
We want to make sure that in order to get the long head, again, it’s one that attaches
所以我们要确保那里能被
higher up on the shoulder this time from behind, so we want to make sure we can put that on
伸展开
stretch.
所以任何能使肱三头肌负荷更沉的重量
So, any exercise where you have an opportunity to load up the tricep with heavier weights
而且也能使其伸展的训练 是刺激那部分肌肉
and do so on stretch, it’s going to be a great opportunity for you to hit that area of the
好机会
muscle.
所以我们做什么呢
So, what do we do?
我们有一个Nosebreaker/Skullcrusher类型的变化 可以让你累得吱吱叫
We’ve got a Nosebreaker/Skullcrusher type variation that we want to tweek even more.
现在你们知道当我讨论这项锻炼 我们要做的一件事就是
Now you guys know that when I talk about this exercise, one thing that we want to do is
确保你压住的时候不是完全垂直的
make sure that you never go completely vertical with the press
因为当你躺着时的时候完全垂直 你会完全带走
Because if you’re completely vertical here when you’re laying down, you’re taking all
肱三头肌的压力
the stress off of the tricep.
如果你和胸完全垂直的话 肱三头肌完全没有拉力
At the point that you’re straight up over your chest, there’s no tension on the tricep.
所以你需要完成时手臂要向后伸展一点
So you want to finish with the arm back at least a little bit on stretch.
对于这个训练来说 为了真正的锻炼那里 你要确保
But for this exercise, to really amp it up, you want to make sure that you get a little
你用了额外的拉力来达到额外的伸展
extra stretch by adding a bit of a pullover to it.
所以 看起来是怎么样的?
So, how’s that look?
在这里下来
You get down here.

Ok.
然后重复 不管你做的是不是skullcrusher这都是最终姿势
Then again, this is the finished position regardless of whether you’re doing the skullcrusher,
无论你想叫它什么 nosebreaker 因为像这样 肱三头肌没有绷紧
whatever you want to call it, nosebreaker, because THIS, there’s no tension on the tricep.
如果我需要 我在这儿坐上几天
I could sit here for days if I had to.
但如果回到这儿 就没那么轻松了
But back here, not so much.
所以现在当我说来一个极度的伸展时 我们就从这里开始
So now when I said we get an extra stretch we’re down here.
然后 让胳膊伸展地稍微向后一点 我们就可以有一点
Then, let the arms actually stretch back a little bit so in here, we can get a little
上冲力
momentum again.
好吗?
OK?
起来伸展 再向下
Up in extend , down
伸到后面一点 拉 在这里停住 剩下的都用你的
reach back a little bit, pull, stop it, and then use your triceps the rest of
肱三头肌
the way.
慢慢下来 拉到后面 向前拉 停住 再上升
Down slow here, reach back, pull forward, stop it, and come up.
这是瞄准训练肱三头肌部位的很好的训练方法
It’s a real good exercise for targeting that area of the tricep.
所以 你已经看到了
So, there you have it.
这两个训练 两个重要的技巧
That’s two exercises, two big tips.
如果我必须给两个方法 必须用两个东西真正提高
If I had to give out 2 tips, and I had to use 2 things to really try to bring up the
胳膊增长的速度 尤其现在夏天快到了
speed that I was seeing results in my arms, especially now with summer around the corner,
那就是我们要做的
that’s what I would do.
伙计们 如果你学习怎么像运动员那样训练 如果你想 我不在意
Guys, if you want to learn how to train like an Athlete, if you want, and I don’t care,
再次像我开头说的 如果你要踏上竞争的领域
again like I said in the open, if you have to step on the field in competition, or if
或者如果你仅仅想作为非运动员 变成更好的自己
you’re just looking to be a better version of yourself as a non-athlete, you still got
你就要学着像运动员那样训练 如果你想看起来像个运动员的话
to learn how to train like an athlete if you want to look like one.
并且我可以告诉你 大部分运动员们像费农戴维斯 布莱克格里芬
And I can tell you, most athletes, from Vernon Davis to Blake Griffin, the size of their
科比布莱恩特 勒布朗詹姆斯 这些人单单是他们制服袖子外露出的胳膊尺寸
arms, Kobe Bryant, Lebron James, those guys, instantly can intimidate just because of what
就能把你吓得要死
is hanging out of those uniform sleeves.
我可以帮你和他们一样
I’m gonna help you do the same.
现在就进入AthleanX.com
Head over to AthleanX.com right now.
获取属于你的90天训练计划
Grab your 90-day Training Program.
同时 喜欢这个视频的话
In the meantime, make sure you leave a comment down below.
请在评论区留言并点赞
Also leave your thumb’s up if you like this video.
7天后我们还会再来这里
And we’ll be back here again in 7 days.
下次再见
I’ll see you guys then.

发表评论

译制信息
视频概述

有计划的锻炼肱二头肌,肱三头肌。让身体像运动员一样强壮。

听录译者

收集自网络

翻译译者

海尔兄弟

审核员

L

视频来源

https://www.youtube.com/watch?v=1TP9BKqk_gs

相关推荐