進行舉重訓練前你要知道的15件事情

1.    舉的重量過輕不會為你帶來好處

如果你想要變得更強壯，你必需要進行「超負荷」（overload）的訓練，也就是說這個強度你沒有辦法每天都進行；研究顯示人們在舉重時都會低估了自己的能力，他們會傾向只舉起30到50%的重量，但如果要真正的訓練肌力，這個重量就太輕了。

 2.    舉重訓練對於強化骨骼與預防骨折有很好的效果

研究顯示，平常在訓練裡有加入舉重訓練的運動員，他們的骨骼與同年齡的人相比更為強壯，並發現男性發生骨折的風險降低了50%，而女性降低了20%。

3.    舉重訓練能改善荷爾蒙平衡以及生殖功能

舉重訓練除了增加男性睾酮激素產生之外，也能調整身體荷爾蒙激素，增進食慾以及帶來更有效率的能量代謝，同時發現能夠改善雌激素的代謝功能，並有助於改善壓力荷爾蒙皮質醇的平衡。

4.    舉重訓練能改善睡眠品質

進行舉重訓練後，將會令你更易入睡，並減少半夜醒來的次數；原因在於舉重訓練能減少發炎（reduces inflammation）以及改善生理時鐘（circadian rhythms），有助於改善失眠的情況。

5.    舉重訓練讓你在工作或學業方面更加成功

有研究指出有進行舉重訓練的大學生較能取得更好的成績，而有進行舉重訓練的在職人士能獲得較高的收入；這可能是因為透過運動鍛鍊能增加自信心及自我價值（self-worth），並訓練出一身良好的體態與外表，這些條件都可能會對事業的成就以及財富造成正面影響。

6.    舉重訓練後，你就是自己的冠軍

當你開始舉重訓練，你將能夠與自己身體得到更多的溝通，這會讓你想要吃營養更好的食物，每天早上起床感覺都會很棒，你將會成為眾人的焦點！

 7.    你不一定要到健身房進行訓練

當你沒空到健身房進行訓練時，可以試試徒手訓練（bodyweight exercises），衝刺跑訓練，或是跑樓梯等等來替代舉重訓練。

8.    舉重訓練會對身體的胰島素健康和血糖功能產生戲劇性的影響

身體在建構肌肉時，會增加肌肉對胰島素的吸收能力（receptivity），這有助於降低血糖值，能夠建構出更好的身體組成和預防糖尿病；目前一些醫生也會安排舉重訓練並配合高蛋白飲食來治療糖尿病。

9.    舉重訓練相對於飲食控制能更有效的減少脂肪

10. 舉重訓練會將你的神經系統最佳化，你的反應會變得更快

神經系統變強後你將會降低摔倒或跌倒的機會，並可以降低發生交通意外的機會。

11. 舉重訓練已被多次證明可以降低發生癌症病患的風險

身體肌肉組織的百分比可能是預測癌症病人存活率的主要指標；而較好的荷爾蒙平衡也可能在此發揮作用（提高存活率），研究指出有運動經驗的年輕女性會降低未來患上乳癌的風險，理由在於運動鍛鍊有助雌激素的代謝。

12. 你並不可能局部減少身體某部分的脂肪

例如你不能只為了減少腹部的脂肪所以只做仰臥起坐，或是想要減掉腿部的脂肪所以只做深蹲；實際情況是當你進行全身性舉重訓練時將會鍛鍊到你的腹部，進行深蹲時會鍛鍊到你的雙腿，所以如果你想要減掉身體上任何一處的脂肪，你應該要進行全身性的訓練，以及改善飲食習慣。

13. 只要超過六歲就可以進行舉重訓練

但訓練項目需要按年齡調整，並要由有經驗的肌力教練監控過程。舉重訓練有助青少年健康發展，變得更為精實，並通過加強身體的協調性，緩解青少年在青春期中身體變化所經歷的尷尬。

14. 舉重訓練讓你的大腦更靈活

意思就是會讓你變得更聰明！而且你會感到更快樂，並降低患上抑鬱症的風險，所以，運動也許就是最好的抗抑鬱藥！

5-Minute Killer Lower Ab Workout

腹肌對男人來講是一個性感的絕對象徵，從以前最常聽到的六塊肌，到後來的馬甲線跟人魚線，在在都顯示腹肌對男人、女人的影響力。試想你在海邊的沙灘上，你可以沒有厚實的胸肌或是壯碩的手臂，但只要你有清楚、明顯的腹肌，往往都是眾人眼中的焦點「哇！那個男生有人魚線耶！」

什麼是人魚線

圖片來源

人魚線指的是腹部兩側接近骨盆上方的兩條V型線條，因像人魚下腹部收縮的形狀，所以被稱為人魚線。在國外通常都是用「V shape」或是「V line」來形容那邊的下腹肌。那到底下腹肌該如何訓練呢？

五分鐘不休息菜單，8種動作、總共12次。

這是由國外網站daveywaveyfitness所分享：「5-Minute Killer Lower Ab Workout」。在文中作者提到自己訓練的經驗，會將動作拆成三天來刺激不同的腹肌部位，分別是上腹肌、側腹肌、下腹肌。而今天的主題是下腹肌，如果沒有時間上健身房或沒有器材可以用的話，這個在家就可以做的訓練非常方便，小編將8種動作全部整理出來，各位型男不妨也來測試看看自己的腹肌能耐吧！（文末有完整影片）

十字交叉 15下

上下擺動 15下 

外推內縮 7下 

反向捲腹 7下

 

向上抬腿 5下 

懸垂舉腿 10下 

傳遞抱枕 5下 

外推內縮（夾抱枕） 5下

 

反向捲腹 5下

外推內縮 7下

上下擺動 15下

十字交叉 15下

這就是全部的動作，可以搭配影片使用！

1. 10 Bicycle Crunches:
   • Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
   • With your hands gently holding your head, lift your knees to about a 45-degree angle.
   • Slowly, at first, go through a bicycle pedal motion.
   • Alternately touching your elbows to the opposite knees as you twist back and forth.
2. 20 Leg Lifts:
   • Lie on a flat surface with your lower back curvature pressed against the surface. Hold on to a fixed and sturdy object behind you (such as one of the beams from a squat rack) or you can just have your arms by your side with the palms facing the floor. Your feet should be straight in front of you and the upper torso should be aligned with the arms behind you holding on to the fixed object.
   • Raise your legs to where they are off the floor. This will be your starting position.
   • Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
   • Go back slowly to the starting position as you breathe in.
3. 30 Sit Ups:
   • Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
   • Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
   • Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
   • Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
4. 40 second Side Plank:
   • Lie on your left side with your knees straight.
   • Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
   • Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
   • Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
   • Hold this position for the prescribed amount of time while breathing deeply. That’s one set.
   • Turn around so that you’re lying on your right side and repeat.
5. 50 Russian Twists:
   • Sit on the ground with your knees bent and your heels about a foot from your butt.
   • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
   • Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
   • Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.

ARMS WIDE OPEN TUESDAY: ARMS

1. 10 Tricep Dips:
   • Position your hands shoulder-width apart on a secured bench or stable chair.
   • Slide your butt off the front of the bench with your legs extended out in front of you.
   • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
   • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
   • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
2. 20 Push-Ups:
   • Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
   • Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground). Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
   • Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground.
3. 30 second Plank:
   • Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
   • Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
   • Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
   • Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
   • Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
   • Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
4. 40 Arm Circles:
   • Start by standing straight with your feet shoulder width apart. Your arms should be straight out to the sides, so that your body forms a T.
   • Slowly start by making small circular motions with both arms on either side. After a few repetitions of small circles, enlarge your circles and do the same amount of reps.
   • Your end position should look the same as the start position. Breathe in and out, and release arms to the side of the body.
5. 50 Burpees:
   • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
   • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
   • Lower your chest to do a push-up. Bring your chest back up.
   • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
   • Repeat.

LEGS FOR MILES WEDNESDAY: LEGS

1. 10 Calf Raises:
   • Stand on the edge of a step.
   • Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge.Rest your hands against a wall or a sturdy object for balance.
   • Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.
   • Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.
2. 20 Toe Touches:
   •  Lie on your back on an exercise mat on the floor with your legs touching and fully extended and your arms extended outward with palms down.
   •  With your knees slightly bent, raise your legs straight up in the air until your feet are parallel with the floor.
   • Reach your arms toward your feet, forming a 45 degree angle. Your head should still be on the floor. This is your starting position.
   • Roll forward as you exhale, lifting your torso off the floor as you try to touch your toes with your fingers.
   • Inhale as you slowly reverse the motion back to the starting position.
   • Repeat for a complete set.
3. 30 High Knees:
   • In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
   • Now do the same gesture with the left knee.
4. 40 Jumping Jacks:
   • Assume an erect position, with feet together and arms at your side.
   • Slightly bend your knees, and propel yourself a few inches into the air.
   • While in air, bring your legs out to the side about shoulder width or slightly wider.
   • As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
   • Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent
5. 50 Plie Squats:
   • Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
   • Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
   • Press back to start; squeeze your glutes.

LOVE ME TENDER THURSDAY: LOVE HANDLES

1. 10 Oblique V-ups:
   • Lie on your left side, legs angled 30 degrees from your hips.
   • Rest your left arm on the floor and put your right hand behind your head
   • Lift your straight legs off the floor, bringing your torso toward your legs
   • Slowly return to start.
2. 20 Mountain Climbers:
   • Start the exercise by lying face down on the floor.
   • Straighten out your arms and then touch your knees down to the ground or floor.
   • Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
   • Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
   • Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
   • After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
3. 30 Side Jackknives:
   • Lie on your left side on an exercise mat with your legs extended straight downward and the right leg on top of the left. Place your left hand on your abdominals. Place your right hand behind your head. This is your starting position.
   • Raise your right let straight in the air while simultaneously raising your torso, bringing your right elbow toward your right leg.
   •  Hold for a moment and then return to the starting position.
   • Repeat for a complete set and then switch sides.
4. 40 second Side Plank:
   • Lay down on your side so that only your forearm and the side of your foot are touching the ground.
   • Make your body into a straight line (side plank position).
   •  Bend at the waist and lower your hip towards the ground and then back up again.
   • Repeat for the desired amount of repetitions and then switch sides.
5. 50 Dumbbell Side Bends:
   • Grasp a set of dumbbells. Stand straight up with one dumbbell in each hand, palms facing in.
   • Keep your feet firmly on the floor with a shoulder width stance.
   • Keeping your back straight and your eyes facing forwards, bend down to the right as far as you can, then back up again.
   • Without pausing at the top, bend down to the left.
   • Repeat for desired reps.

BACK THAT THING UP FRIDAY: BOOTY

1. 10 Squats:
   • Plant your feet flat on the ground, about shoulder-width apart.
   • Point your feet slightly outward, not straight ahead.
   • Never let your knees extend beyond your toes.
   • Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
   • Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
   • Tighten your whole body when you perform the squat.
   • Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
   • Keep the upper body tight at all times.
2. 20 Butt Kicks:
   • Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
   • Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
   • Return to start position to complete one rep.
3. 30 Lunges:
   • Stand up straight, with your legs hip-width apart. Place your hands on your hips. Flex your abdominal muscles inward and upward.
   • Step forward with your right foot approximately 2 or 3 feet (0.6 to 0.9m). The taller you are, the further you will need to step forward. Keep your back straight as your body moves forward.
   • Lift your left foot up slightly, so that the toe is in contact with the floor, but your heel is not.
   • Bend both of your knees at the same time. The aim is to make both of your knees stop at a 90 degree angle. Make sure your right knee does not go over your toe line.
   • Pause in this position for 1 to 5 seconds. Stopping your forward momentum will help you to put more effort into rising from the lunge.
   • Push off of your right heel to rise. Return your right leg to its starting position. Repeat with the left leg.
4. 40 second Wall Sit:
   • Stand in front of a wall (about 2 feet in front of it) and lean against it.
   • Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 60 seconds.
   • Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.
5. 50 Side Lunges:
   • Stand with your feet set about twice shoulder width apart, your feet facing straight ahead.
   • Clasp your hands in front your chest.
   • Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees.
   • Your lower right leg should remain nearly perpendicular to the floor.
   • Your left foot should remain flat on the floor.
   • Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.