PRE-EXHAUST REPS
 

͸Ժ Pre - Exhaust Training Ŵ  ๡

               稢ͧѡС Ѻö㹡÷¡ ء ҡشҷ  ͡ç·Ƕ֧ѹ ѭҷ辺·令 Һ÷աͪ˭Сͪ硵ͧ͡çѹ ҡҡͪç¡͹ 㹢зͪ˭ѧ͡ç  سöҧἹͪ˭͹¡͹ Ǩ֧þѺͪ ѹ֧ش˹·شѹ

               ¡ҧͤس÷ BENCH PRESS ͪ˭Ҿٴ֧͡˹͡ Сͪ硡͡ૺ ҹ˹  ͤس÷ҹ سоҡૺҹ˹Ҩç¡͹ ·˹͡ѧ˹ҧԧѧ  ѧ ͤس෤Ԥ س÷á· DUMBBELL FLYE ͹ ˹͡١Ӿѧ (Ӿѧ աǹ͡ç) ˹仡͹ (Pre - Exhaust ˹仡͹) ·ѧᢹǹ˹Ңͧسѧҹ ҡҾ觾ѡ س¹仺÷ BENCH PRESS ѹ ֧çѧᢹҹ˹Ҩоӧҹ (㹢з˹͡仡͹˹) ͺ૷仨ѧᢹ ҹ˹ оҡ˹͡͹˹ҹ ˹Ҩѧԧҡ鹨֧ѡҧ૷

               ͷ෤Ԥ ǹ¡ѹ ¡ҧ蹡úõ鹢 ҡ෤Ԥ÷ LEG EXTENSION ͷ 鹢Ҵҹ˹ ˹仡͹ ҡ鹡õѹմ· SQUAT  ͡úá ҡ෤Ԥ͡ú÷ SIDE LATERAL RAISE ¡͹ Ǩ֧õѹմ· PRESS BEHIND THE NECK


͸Ժ Pre - Exhaust Training ѡԪҡ÷

               Ըչ֡ ͧǹ֡ ͹çµҽ֡á͹ ǽ֡ʹ·ҽ֡ա˹ 繷ҷͧѹ 絵

               ҽ֡ͧ ͧ繷ҽ֡֡͡ǡѹ ҧѹçҽ֡á ͷӧҹҧ ⴴ ¡ѡɳС͹ Isolation Movements ǹҽ֡ͧ ͷӧҹѹ 繷ҽ֡ѡ ѡɳС͹¡ Compound Movement 

               ҧ ý֡鹢Ҵҹ˹  ֡á· LEG EXTENSION  ˹ 鹢Ҵҹ˹͹ç ǽ֡ʹ· SQUAT ѹա˹ 觷 SQUAT 鹢Ҵҹ˹ ͡çҹա 駷͹çҡý֡á ¡êͧ͢ѧǹҧ Сٵ (gluteus muscles)  dz н֡ʤ͵ Ըչ֧鹢Ҵҹ˹ ͡ѧ˹ѡ

               ǡѹ ෤Ԥͻҳ 1968 Robert Kennedy ҨС¤˹觢ͧš ҡѡ÷ 㹡ý֡Сз ͡ǷӧҹӾѧ µкպҡش 㹪ǧѹӡѴ Ҿ繨ԧ ѧշҽ֡ա˹ ӧҹӾѧ Ҩ֧觷ҽ֡͡ 2 ѡɳС͹ С÷ӧҹͧࡳ

               1  ISOLATION MOVEMENTS

               2 COMPOUND   COMBINATION MOVEMENT

               ෤Ԥաԡ ֡·Ūѹ  ǵ·Ҥǹ Ǩ֧شѡ


ҧҽ֡   ISOLATION  Ѻ COMBINATION ¡ѹ

SIDE LATERAL RAISE (繷 Isolation) 1 ૷ ǵ· PRESS BEHIND THE NECK (繷 Combination) ա 1 ૷
 
˹͡
INCLINE DUMBBELL FLYE (繷 Isolation) 1 ૷ ǵ· INCLINE BENCHPRESS (繷 Combination) ա 1 ૷
 
鹢Ҵҹ˹
LEG EXTENSION (繷 Isolation) 1 ૷ ǵ· SQUAT (繷 Combination) ա 1 ૷
 
ա
CHINS BEHIND THE NECK (繷 Isolation) 1 ૷ ǵ· BARBELL ROW (繷 Combination) ա 1 ૷
 
EZ - BAR PREACHER CURL (繷 Isolation) 1 ૷ ǵ· NARROW - GRIP CHINNING THE BAR ա 1 ૷
 
PRESS DOWN (繷 Isolation) 1 ૷ ǵ· CLOSE - GRIP BENCH PRESSES ա 1 ૷
 
ͧ
STANDING CALF RAISES (繷 Isolation) 1 ૷ ǵ· Rope Jumping (ⴴ͡) 

 


 

               շҽ֡· ֡͡ DIP FOR CHEST- ѹǺ BENCH PRESS-͹ѹ INCLINE BENCHPRESS - ͹ѹ˹ѡ§٧ ҽ֡ҹ ᢹҹѧ ѡҪ㹡ý֡ зӧҹҧ˹ѡ ҡҡ͡ա ѧ ᢹҹѧ֧վѲҡôաҡ͡ 㹡ó蹹 Ҽ֡ա͡ ѡջѭ Ҽ֡ͧҧ͡ǹ ѺѺᢹҹѧС Ըշշش ֡Ẻ-͡ʵ ֡·ҽ֡͡ ѡɳС͹ ẺŪѹ DUMBBELL FLYE 觷ҹᢹҹѧ ǹ㹡ý֡ ش絷˹觢ͧҹ ֡ҵ 繷ҷѡɳС÷ӧҹҧⴴ 繷ҽ֡ѡ ͤǹ 蹷 BENCH PRESS 繷ҷͧ Ǩ֧ѡ ֡ú絷˹ ູ ʹ͡ӧҹѺêͨҡҹ˹ еᢹҹѧ

               ѡԷҺ͡ҷҺ ö¡ѧҹ Ѻ׹ҳ 40 繵 ͧѧҹѧҡشҹ§ 10-12 Թҷ 50 繵 ѧҡشѡ 15 Թҷ ѧ鹨֧Ѵͽ֡෤Ԥ  ֡ͧشѡҧҷ 1 ҷ 2 ·ش ǹþѡ絹鹼֡͡ʾѡ㹪ǧҷ 2 ҷ 1 ҹ (Ҫǧҷ 2 ֧ҷ 1 ¤Ҿѡҧ૷ Сѧ૷ - webmaster)
 


- END -