關於背肌課表:Realtime－

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關於背肌課表

May 20th 2014, 01:19

小弟健身6個月
因為還沒辦法引體向上 , 所以用滑輪下拉訓練
希望最後能夠用單槓練背 , 但最近遇到些問題
課表如下 , 每組力竭 , 組間休息1分鐘 , 整套做完大約20組
做完以後休息個五分鐘 , 似乎又回覆到五六成的力量
跟做胸部不一樣 , 胸部整套做完 , 不論休息多久 , 再推一下都會痠痛
很怕給背部的刺激不夠
請問前輩們練背有沒有類似經驗?
課表是否該調整?建議該如何調整?
感謝

課表
頸後滑輪下拉
70P *20
80 *15
90 *12
100 *8
90 *10
80 *12
70 *15

頸前滑輪下拉
70P *15
80 *12
90 *10
100 *6
90 *10
80 *12
70 *15

坐姿划船
80P*15
90 *12
100 *12
110 *8
120 *6

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