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1](https://www.nike.com/tw/w?q=air%20force%201&vst=air%20force%201)[籃球鞋](https://www.nike.com/tw/w?q=%E7%B1%83%E7%90%83%E9%9E%8B&vst=%E7%B1%83%E7%90%83%E9%9E%8B)[dunk](https://www.nike.com/tw/w?q=dunk&vst=dunk)[ja3](https://www.nike.com/tw/w?q=ja3&vst=ja3)[acg](https://www.nike.com/tw/w?q=acg&vst=acg)[mind](https://www.nike.com/tw/w?q=mind&vst=mind) [](https://www.nike.com/tw/favorites "最愛")[](https://www.nike.com/tw/cart "購物車商品: 0") # 練習正手引體向上的方法和原因 ##### 指導 上一次更新：2021年1月19日 Flor Beckmann 指導 ## 了解正確執行動作的方法和原因，才能獲得最佳成果。 擔任 Nike Master Trainer 的 Flor Beckmann 要來分享練習正手引體向上的秘訣，以及為何你必須將這個運動加進你的健身流程。快快筆記起來，準備收穫美好成果吧！ 引體向上或許看起來像是個展現肌力的炫技花招 (你覺得有其他招式更能展現肌力嗎？應該沒有對吧)，但這個動作之所以如此備受讚譽，是因為非常有挑戰性，而且能有效訓練上半身，幾乎沒有其他徒手訓練能與跟它相比。 接下來 Flor Beckmann 會分享正手引體向上的優點和分解動作，讓你無論是第一次嘗試，還是對動作已經十分熟悉，都能盡情展現肌力。 ## 所使用到的肌群 正手引體向上主要是運用背闊肌(貫穿背部並延伸至身體側邊和髖部的翅膀形肌肉)，同時也能運動到手臂 (二頭肌、前臂、三頭肌)、肩部、胸部、背部中段和上背部，以及脊椎旁的小肌群 (豎脊肌群)。同時你亦會運用腹肌，因為你的核心必須維持身體穩定，協助手臂將身體拉起。  ## 為什麼應該練習正手引體向上 1. 練習舉起整個身體的重量這種訓練，是無法用其他運動取代的。正手引體向上的成效不僅能塑造背部線條，所鍛鍊出的上半身肌力更有助於攀岩、游泳等運動，還能提升健身效率。 2. 因為在整個運動過程中都必須握住單槓，所以抓握力會逐漸提升。強大的抓握力能幫助你完成更多組舉重訓練，而且一般認為良好的握力對健康也有長遠的助益。 3. 強化肩關節和脊椎的肌肉組織，讓姿勢更到位。正確的姿勢除了能自動改善體態，還能緩解背部疼痛，尤其有益於整天都得拱著背坐在電腦前的人。 。 4. 訓練身體協調運作，加強流暢度。更協調的身體可以應付運動相關動作和日常活動，例如輕鬆地將將單車搬上車頂固定架。 5. 即使只完成一下，也算達成了成就里程碑，因為這需要有強大的肌力才能辦到。所以，每當你多做一下都能倍感自信。 ## 「正手引體向上可訓練身體協調運作，加強流暢度以便應付運動相關動作和日常活動，例如例如輕鬆地將將單車搬上車頂固定架。」 Flor Beckmann  ## 練習時機 所需器材只有單槓，或是公園裡常有的攀爬架，或是穩定且高於頭部的水平橫槓。練習正手引體向上之前必須先熱身，啟動肌肉但不過度疲勞，再搭配如伏地挺身等推舉運動。如果要提升肌力，就練習 2 至 5 組，每組 2 至 4 下，組間安排較長的恢復時間。如果你的目標是增大肌肉，則需練習 2 至 5 組，每組 8 至 12 下。 ## 正手引體向上的做法 1. 站在單槓下方，跳起來手掌朝下抓住單槓，雙手間隔略寬於肩寬。手臂和雙腿伸直吊掛，準備開始。 2. 肩胛骨往後往下拉，收緊背肌、核心肌群和臀大肌。將身體拉起直到下巴高於單槓。上拉時要想著將單槓拉向胸口。手肘保持貼近身體，下背部不能過凹，保持自然的腰椎曲線。 3. 慢慢地放低身體回到起始位置。這樣就完成了一下。每次做完都要重新調整肩膀的位置，將肩頭往後往下拉。  ## 簡化動作 試試看正手引體向上的輔助器材，雖然練習動作相同，但能減少一些原本負擔的身體重量。還是一下都做不到的話，就綁一條長型彈力帶在單槓中間，讓圈環自然垂下吊掛著。在旁邊放置一張椅子，方便讓雙腳依序踩到彈力帶的圈環裡。腿部伸直，抓緊單槓，就能開始做正手引體向上。如果覺得太輕鬆，就改用阻力較小的彈力帶 (輔助較少) 或是改為單膝跪在圈環上。 你亦可以先從反手引體向上開始練習。原理是一樣的，只是使用反手抓握方式執行 (手掌朝向自己)，這樣可運用較多二頭肌的力量來幫助完成動作。 ## 調高動作難度 一旦已經熟悉標準的正手引體向上，就可以加上負重或嘗試不同的動作變化。舉例來說，窄握引體向上可加強訓練背部中段的肌肉而非背闊肌，引體向上同時把腿往上提則對於核心肌群更具挑戰性。你亦可以放慢每一次的練習速度，拉長施力時間以鍛鍊更佳的肌力和肌耐力。 ## 一起訓練吧 透過 Nike Training Club 應用程式掌握終極訓練資源，包括專家設計的運動計畫，和關於營養、心態、恢復及睡眠的全方位秘訣，NTC 絕對是締造出色表現的必備利器。 ### 加入 Nike Training Club 參考全球頂尖的專家和訓練員建議，保持活力充沛、身心健康。 [下載](https://smart.link/5deaab27fce3c)  ### 加入 Nike Training Club 參考全球頂尖的專家和訓練員建議，保持活力充沛、身心健康。 [下載](https://www.nike.com/tw/ntc-app) 初始發布：2020年7月5日 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) 公司 [關於 Nike](http://about.nike.com/) 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