---
title: 重量訓練
created: 2024-11-18T09:16:50
modified: 2025-07-18T17:17:39
---

= Resistance Training

= Strength Training

= Weightlifting

Bodyweight Workout Routine: <https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/?ck_subscriber_id=1879733416&utm_source=convertkit&utm_medium=email&utm_campaign>

Use a reloadable prepaid card to pay for your gym membership

Taper, Deload, Junk Volume

* 🥗 What to eat?
	* 乳清蛋白有分三種:
		* 濃縮乳清蛋白: 較適合腸胃正常狀況的同學
		* 分離乳清蛋白: 較適合乳糖不的同學
		* 水解乳清蛋白: 較適合腸胃吸收比較不好的同學
	* 前: Dates, Banana/Oatmeal/Greek Yogurt/Whole Grain Toast with Peanut Butter, Honey, Granola
	* 後: Banana/Rice Cake with Peanut Butter
* ♻️ Routines
	* 👉 10 分鐘熱身 (飛輪車，非健身車)
	* 👉 For **squats** \& **deadlifts**, lift heavier weights with low reps (4-6) per set, resting 3-5 mins between sets, 10-12 sets per gym session, 2 gym sessions per week
		* Squats
		* Deadlifts
			* Start with the bar over your mid-foot
			* Drag the bar as close to your shins/thighs as possible
			* Maintain a vertical bar path
			* Lower back remains straight
			* Head remains inline with back and hips
			* Ensure that your hips are positioned between level of head and knees
			* Ensure that the bar is directly under your scapulae
			* Do not jerk the weight off the floor
			* Do not overextend the lockout
			* Pull the slack out of the bar before you lift to create tension in the proper muscles
			* Mindsets
				* “Push the floor away” (like a leg press)
				* “Engage the lats” (like a straight arm pulldown)
	* 👉 專注在把「每一下」動作都做到最完美 (不要分心想其他事情)
	* 👉 組間休息時間
		* Drink electrolytes
		* Perform dead hangs
	* 👉 Do <span style="font-family:SFUIText-Bold;"><b>kettlebell swings \& face-pulls</b></span> after EVERY workout
	* 👉 離開健身房前
		* 洗手錶按鈕
		* 用酒精擦拭手機/耳機/健身房會員卡
	* 👉 訓練結束後 30 分鐘內喝 SiS 恢復蛋白 (Protein Shake)
* 🏋️ Weights (Progressive Overload)
	* 深蹲: 30*2 kg
	* 硬舉: 30*2 kg
	* 保加利亞分腿深蹲: 18*2 kg
	* 臉拉: 40 kg
	* Box step-up: 14*2 kg
	* Push-up to row with dumbbells: 9*2 kg
	* Single leg deadlift: 22 kg
	* Goblet squat: 30 kg
* 🗒️ Notes
	* Strength 區間只會增加肌肉力量，不會增加肌肉大小!
	* For cyclists, each gym session is a Leg Day😂 (core work is secondary)

# 🐻 上半身

* &nbsp;
	- [ ] Pull-up
	- [ ] Push-up to row with dumbbells (0/90 度)
	- [ ] Row (dumbells/knee-supported/barbell)
	- [ ] Inverted row (Smith machine/dig stand)
	- [ ] Sand Bag - Swing to Press
	- [ ] Sand Bag - Overboard Toss
	- [ ] Sand Bag - Pick \& Press with sand bag
	- [ ] Sand Bag - Reverse Lunge with Rotation
	- [ ] Sand Bag - Rotational Swing
	- [ ] Dips

# 🐴 下半身

* &nbsp;
	- [ ] Bulgarian split squats (barbell/dumbbell/kettlebell)
	- [ ] RDL (kettlebell/dumbbell)
	- [ ] Barbell jump squat
	- [ ] Goblet squat
* With resistance band
	* Standing side leg raise
	* Side band walk