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[服飾](https://www.nike.com/tw/w/womens-sale-apparel-3yaepz5e1x6z6ymx6) - [配件與裝備](https://www.nike.com/tw/w/womens-sale-accessories-equipment-3yaepz5e1x6zawwpw) - [兒童款優惠商品](https://www.nike.com/tw/w/kids-sale-3yaepzv4dh) - [鞋款](https://www.nike.com/tw/w/kids-sale-shoes-3yaepzv4dhzy7ok) - [服飾](https://www.nike.com/tw/w/kids-sale-apparel-3yaepz6ymx6zv4dh) - [配件與裝備](https://www.nike.com/tw/w/kids-sale-accessories-equipment-3yaepzawwpwzv4dh) - 依運動項目選購 - [足球](https://www.nike.com/tw/w/sale-soccer-1gdj0z3yaep) - [跑步](https://www.nike.com/tw/w/sale-running-37v7jz3yaep) - [籃球](https://www.nike.com/tw/w/sale-basketball-3glsmz3yaep) - [健身與訓練](https://www.nike.com/tw/w/sale-training-gym-3yaepz58jto) - [網球](https://www.nike.com/tw/w/sale-tennis-3yaepzed1q) - [SNKRS](https://www.nike.com/tw/launch) Cancel 取消 熱門搜尋字詞 [nikeskims](https://www.nike.com/tw/w?q=nikeskims&vst=nikeskims)[pegasus plus 2](https://www.nike.com/tw/w?q=pegasus%20plus%202&vst=pegasus%20plus%202)[air force 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)[ja4](https://www.nike.com/tw/w?q=ja4&vst=ja4)[acg](https://www.nike.com/tw/w?q=acg&vst=acg)[air max](https://www.nike.com/tw/w?q=air%20max&vst=air%20max) [](https://www.nike.com/tw/favorites "最愛")[](https://www.nike.com/tw/cart "購物車商品: 0") # 練習三頭肌撐體的方法和原因 ##### 指導 上一次更新：2022年5月18日 4 分鐘閱讀時間 Nike Training 的建議 自身體重能運用的地方太驚人，至少在將三頭肌撐體加到例行健身訓練後，你就會明白它的厲害之處。光靠這個看似稀鬆平常的活動，就能從肩部到腹肌練出強健的肌肉。透過 Nike Master Trainer Joe Holder 提供的這些秘訣，自信完成這個動作。 ## 會鍛鍊到的肌肉 不用說，三頭肌撐體鍛鍊的正是你的三頭肌，也就是上手臂後側延伸的三條肌肉。雖然聽起來像是只會用到一處肌肉的單獨訓練，但三頭肌撐體其實是一種複合式推舉運動，每一下都能同時練到肩部、胸部和上背部。撐起身體時的前傾動作會讓胸大肌出更多的力，分散三頭肌和肩部的部分壓力。如果是用雙槓做這個動作，在整個身體往下和撐起的活動過程中，核心也會一起出力。 ## 三頭肌撐體的好處 1. 如果你比較想鍊鏡子裡看得見的肌群 (沒錯，就是二頭肌)，撐體動作也有助於平衡你的雙臂。 2. 由於三頭肌的主要作用是伸直手臂，鍛鍊三頭肌的肌力代表你也同時強化了肘關節。 ## 鍛鍊時機 如果你是用雙槓或吊環做撐體運動，可以以每組 5 到 10 下，做 3 到 5 組為目標，或是以標準動作盡可能地多做。如果是使用板凳或箱子，就增加次數 (每一組 12 到 15 下是個不錯的目標)。可以將它加到上半身鍛鍊裡，或是把它當作技巧訓練，更聚焦在技巧的養成上。 ## 正確做三頭肌撐體 __01.__ 站在一組雙槓之間，雙手以對握的方式握槓 (手心相對)。  __02.__ 往上跳起，鎖定雙臂，讓手腕、手肘和肩部對齊關節成一直線。可以想著要把肩頭捲到鎖骨後方，擺脫想要聳肩的感覺。 __03.__ 腳踝在身後交叉。 __04.__ 肩膀往後收並下放，稍微前傾。彎曲雙臂，手肘貼近身體兩側並朝向正後方，與此同時身體慢慢往下，直到肩膀低於手肘。 __05.__ 雙手用力推，伸直雙臂，回到起始姿勢。這樣算完成 1 下，接著重複做。 ## 小小提醒：量力而為，不逞英雄 如果覺得有擰緊或疼痛感，表示關節承受的內部旋轉可能過大。想要從這個動作獲得最大的鍛鍊效果，可以把注意力放在撐起時雙臂的延展上。如果肩部活動力佳、關節健康、撐體時沒有疼痛感，可以把身體持續往下，直到肩膀低於手肘，否則只要維持在肩胛骨有緊繃感的位置即可 (肩胛骨夾緊往下)，即使身體只往下到一半也沒關係。 ## 簡化動作 身邊沒有雙槓？有穩固的板凳、箱子或座椅也可以。 1. 背對著椅子站著，接著屈膝，將雙掌置於椅子的邊緣，就像平常手握雙槓一樣將手指朝外。 2. 雙腿向前伸，腳跟著地、腳趾朝外。可以屈膝讓動作做起來比較輕鬆。 3. 背部和臀部盡量靠近椅子，彎曲雙臂，手肘持續貼近身體兩側並朝向正後方，同時慢慢將身體往下，直到上臂與地板平行。雙手用力推，伸直雙臂，回到起始姿勢。這樣算完成 1 下，接著重複做。 ## 強化動作 可以穿上加重背心，提升雙槓三頭肌撐體的強度。覺得還不過癮？可以在體操吊環上做撐體動作，操爆你的核心。至於使用板凳、箱子或椅子的進階版，可以將雙腳往前墊高。 ## 一起訓練吧 透過 Nike Training Club 應用程式掌握終極訓練資源。包含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 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20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/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) ## 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/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) 台灣 - 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