重量訓練時的重量和重複次數

進行重量訓練時的重量和重複次數，可以用最高重複次數（repetition maximum，RM）來表示。例如，10-RM即表示該重量為僅可以被連續重複10次的重量，這個重量在訓練的初期是要以嘗試（trial-and-error）的形式找出來。
一般來說，要鍛煉肌肉的力量，進行重量訓練時應採用重量較大而重複次數較少的模式（如2-RM至6-RM）；要鍛煉肌肉的耐力，則要採用重量較輕而重複次數較多的模式（如15-RM或以上）。而且進行重量訓練時，不應只從事一組過的練習（如10-RM），要達至理想的效果，必須把每種練習做上3至5組，至於組與組之間則可以有1至3分鐘的休息時間。除此之外，當身體適應了原來的重量之後，便要把重量循序漸進地增加，否則進度便會停止下來。

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點解60歲仲可以咁fit?

點解60歲仲可以咁fit?相信佢已經大隻過好多後生仔了!其實健身不難,最重要係你既決心!佢都做到了,何況係你?快d開始你既健身之旅吧

更多資訊可到我facebook睇
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邊嗰話排骨仔做唔到型男? 跟住健身計劃做4個月就得

Ming Chan: 本身自己係「超瘦底 」，玩咗好耐健身D肌肉都冇乜增加，,後來搵咗RICKY Sir教我，佢喺訓練動作上幫我改善咗好多，而且每次訓練都好到位。問佢健身上嘅嘢，又全部答到我，最重要係佢會定期Follow up嗰進度，睇下之前編嘅訓練計劃啱唔啱我，,雖然每次做GYM都好辛苦，又要食得多嘢，但現在睇到哩4個月嘅 Result，一切都喺值得! Ricky Sir, Thx XD

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仰臥腿上舉(Lying leg raises)

continue~
仰臥腿上舉(Lying leg raises)重點鍛煉部位：下腹部
開始：平躺在凳上，將下背緊貼凳面，兩腿彎曲併攏放鬆。
動作過程：身體和下背部貼緊凳面，把腿向上抬起至大腿與身體呈垂直，稍停，慢慢放下。重覆動作。
訓練重點:將背部緊貼凳面，能使下腹肌群能得到較強的收縮。如果下背彎屈或離開凳面，會影響下腹肌群的收縮效果。
為了加強訓練強度，也可以仰臥在上斜板(頭上腳下)上來練。

究竟如何做sit up？

要打造完美腹肌,必須要多各度刺激才可以有完美線條,要完成許多動作,今次我會同大家介紹2個動作,究竟如何做sit up？仰面躺在地板上，雙膝彎曲，雙腳平放並分開大約與臀同寬。雙手放在頭部兩側，輕觸耳後。開始呼氣的同時，慢慢抬起頭部和上身向膝蓋靠近，使上背部離開地板，保持尾椎和下背部始終接觸地板。在最高點稍停片刻再呼氣返回起始姿勢。
如果你做最後一次動作的時候很困難，試著把手從耳後移到胸前。這樣就降低了上身重心的位置，能使你多做一兩次，腹肌也受到了更多的刺激。下個post講下腹肌

帶氣運動是有效的減肥方法

帶氣運動是有效的減肥方法，但最重要是維持三十分鐘以上，每星期做四至七次就最有燒脂的減肥功效,而且做帶氧運動的時間都係十分重要的,早上食早餐前同做gym後做可以幫助您更有效燒脂,強度方面:可以持續講到一句說話而不影響到運動表現就最為合適,下個post講下腹肌訓練動作

修身~帶氧運動要訣

你知道嗎?你的腹肌就算如最強的，但如果不減掉腹部厚脂肪，根本不會看到腹肌輪廓,所以飲食十分關鍵!清淡小盐,油,糖是必須的,小食多餐把三餐分開5-6餐來食,避免下一餐因肚餓吸下過多熱量,避免垃圾食品(零食,汽水等),戎掉所有凍飲,因為大部份凍飲都是高糖陷阱,如果您做到,你已經成功過80%的人了,下個post講帶氧運動要訣

突顯腹部輪廓

要有"人魚線"腹肌線條一定要明顯，同時腰兩側沒有贅肉,唔係普通6塊腹肌就可以。不是每天晚上做做仰臥起坐就能實現的，而是更需更多技巧。控制飲食,訓練強度,去除脂肪等,下個POST會同大家講下~飲食的關鍵

打造明星般的"人魚線"

近排成日聽到人話邊個邊個明星有"人魚線",我諗每個人都想有令人羨慕的腹肌,究竟點樣先令做腹肌線條明顯?背後飲食又要注意D咩?訓練動作又有咩注意?之後我會一一為大家討論,帶大家打造線條分明的"人魚線",唔好錯過啦

不是每個動作都可以”cheating”,以下動作(A代表最佳，F代表最差)

Continued: ~

不是每個動作都可以”cheating”,以下動作(A代表最佳，F代表最差)
C級別

　　背部：硬拉、引體向上、器械划船練習是不允許採用「欺騙訓練法則」的。在俯身槓鈴划船中。可以通過抬起身體，取得頂峰收縮效果。坐姿划船和下拉練習，都可以借助有限的背部晃動來發力。...
　　可以在槓鈴上塞入一塊軟物，也就是提高你的肩部承受位置，可以幫助你完成更多的次數。其他的「欺騙訓練法則」皆不允許使用。
　　
D級別

　　胸部：只有在啞鈴飛鳥練習中可以使用「欺騙訓練法則」，借助肩膀和肱三頭肌的力量，在最外部儘量打開，把飛鳥練習變為飛鳥+推舉練習。其他胸部練習不允許採用「欺騙訓練法則」。

F級別

　　腹肌：所有的腹肌都不允許採用「欺騙訓練法則」

學生心聲

Ko Lee

一開始做gym以為好辛苦，點知同ricky溝通同上幾堂之後，都唔係想像中咁辛苦，多得師ricky既用心指道，我增磅既目標亦有顯著起息，佢好好玩，如果其他兄弟想增磅大隻，我一定會介紹俾佢，絕對唔會呃波鐘！！！

•  

Alessa Lau

Hi Ricky, thank you so much from the bottom of my heart！！！一直明白改善腰脊問題係需要時間同針對性既拉伸運動，雖然只係上左幾堂，但我發現問題已經有所舒緩，咁快既進度係我當初始料未及既，另外由淺到深、強到弱訓練，你都有根據我既體質配合，令我呢戈運動天資平庸既人都handle到^_^同埋你好會搞上堂氣氛，我向來係戈唔鐘意郁、怕悶既人，都覺得上你堂十分愉快，冇諗過自己運動都可以咁開心：）

Kangying Xiong

Ricky is very professional in the training class and would explain the ideas in training in easily understandable and humorous way. He's attentive to your concerns too. Nice training with Ricky!

 

• 

Edwin Wong

跟 Ricky 上左幾堂健身堂,佢用心指導我正確健身姿勢,糾正我之前錯誤方法,今我進步好多,亦令我對健身有更深了解,有別於一般大場健身教練,只顧跑數,唔會用心去教導學生

•  

  
  

   

  
  

  

Agnes Lam

Ricky係—個好關心學生既教練，會好留意學生既身體狀況;再配合適當既訓練;佢有好豐富運動及營養既知識，同時間佢亦都係好好既朋友;願意去聆聽你既需要及心事，所以Ricky感謝你對我既鼓勵及幫助。

Elsa Kwok

Ricky,多謝你的專業指導，由於我過往的種種原因，令致脊柱及腰部彎的幅度不少，但是你都不斷鼓勵及提供不同的鍛煉來幫助我的症狀，希望有你的專業帶領下令自己的身體有著最大的改善！

Elaine Cheung

我找Ricky治療寒背問題，肩膊僵硬情況有了改善，而及後更發現身體手腳因缺乏肌肉鍛鍊而出現不同痛症，而Ricky因應各痛症嚴重程度替我針對治療，病情逐漸改善中。

Carrie Cheng

本人有肩頸疼痛，腰好易攰，腳又好緊，經過Ricky專業治療及肌肉訓練，現在各方面都好好多。Thank you so much !

Ellen Yiu

謝謝Ricky, 他會在訓練前問我哪個位置較不適, 然後替我做針對性的訓練. 肩胛位痛少了很多, 手的肌肉也比從前結實.

•  

Manyu MY

經過肌肉訓練和治療，手痛的問題好多了。之前的手疼痛厲害，手更沒力提東西，經數次處理後，已有明顯改善！

•  

Kay Wong

以前做GYM做左幾年都無乜效果 感謝Ricky sir仔細糾正了錯誤的做GYM姿勢，肌肉量短時間內明顯增加了！

•  

Ivan Mak

要了解自己個身體構造，先有助你去鍛鍊自己身體。Ricky佢就會令你明白依個道理。唔會死操爛操。努力

• 

Andy Sin Lok Ng

you are very profeesional instructor ...

•  

Ming Chan

搵左RICKY SIR幫我增肌之後,每一次都幫我操到最盡,而且問佢健身上既問題都解答得到幫到我,雖然只係岩岩開始左兩個月未有甘大成效,但係覺得RICKY SIR會出盡力用唔同姿勢幫我操,希望自己大隻到啦!

•  

Fiona Zhang

Ricky 加油! You are one of the best!

 

 

 

 

不是每個動作都可以”cheating”,以下動作(A代表最佳，F代表最差)

A級別
　　肩：坐姿的肩部練習，諸如坐姿側平舉、坐姿俯身側平舉可以借助下背部發力。站姿的肩部練習(如推舉、側平舉、直立划船、聳肩等練習)，則可以借助膝蓋的發力。借助膝蓋的彎曲和背部的晃動。都可以取得非常好的訓練效果。在做托臂彎舉時，可以使肩部向前移，抬起肱三頭肌來借力。

 

B級別
　　類似於肩部練習，借助膝蓋和背部的發力，站姿的肱三頭肌練習，都可以得到很好的幫助。下壓練習中，可以借助肩部發力，完成更多練習。但是在仰臥臂屈伸、雙槓臂屈伸、窄臥臥推的練習中，需嚴格按照標準動作。
　　小腿：坐姿提踵練習需嚴格按照標準動作。但是站姿提踵練習可以借助膝蓋的彎曲。

其實不是每一位健美選手都可以”cheating”, 練習者最少需經一年的規範動作練習後先好諗, 有經驗的訓練者，也需要小心使用，而且一定要完全力竭後使用。當你的精力和注意力都非常弱的時候，就唔好用。因為動作的懈怠會增加受傷的幾率。下個post再講訓練動作要點

其實正確使用”cheating”係唔錯既,目的係是規範訓練完全力竭後的有效補充,幫助你在訓練中增加訓練強度、提高訓練質量的技巧.既然咁正,但係究竟幾時用,同點用法呢? 下個post再同大家探討

所謂”Cheating”..係健美學入面即係「欺騙訓練法則」,眼見好多人為左想令訓練變得輕鬆過於依靠爆發力或借助其他肌肉來完成動作..即係”出貓”
長期下去目標肌肉得不到充分刺激,而且住住因為大重量令關節受傷,肌肉發炎,究竟點解仲有咁多人做呢??下個post再同大家探討

當 『偷情』網站 Ashley Madison 在香港登錄時，小弟有感而發，每日在徤身室睇到 部份【心急人】缺乏正確的指導也很容易做錯咗一D "Cheating"的動作，有人會話 "我做到就得啦"，但大家有冇諗吓個後遺症？ 嚟哽幾日會為大家一一分析，拆解 "Cheating 之 迷"！

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