臂力訓練方法

 一雙強而有力的臂彎是一眾男人追求的，而有很多體能考試對臂力都有一定的要求。手臂是我們日常運用最多的肌肉，究竟如何可以有效增強臂力呢。

手臂的肌肉構造及功用

手臂的肌肉主要由二頭肌，三頭肌，及前臂肌肉所組成，主要功用分別是彎舉動作，推舉及下壓動作，手腕尾伸動作及控制手握力。

要有效增強臂力必須各手臂肌肉群作徹底的訓練，才能使肌肉力量平均發展。

臂力訓練方法訓練

要增強臂力必須自由重量動作（Free Weight)為主導,配合負量訓練

動作：選擇自由重量（Free Weight）槓鈴類（Barbell)動作為主

次數：每組3-5次至力竭

組數：4-5組

休息時間：按恢復力量時間而定，平均2-5分鐘

訓練頻率：每星期可以兩至三次

*為免影響訓練時所以需要的手握力，訓練前臂應該安排在訓練的最尾進行

臂力訓練動作

仰臥臂屈伸（Barbell)

訓練肌肉:三頭肌

槓鈴臂彎舉

訓練肌肉:二頭肌

反握槓鈴臂彎舉

訓練肌肉:二頭肌,前臂肌群

站姿背後腕彎舉（Barbell)

訓練肌肉:前臂肌群

臂力訓練注意事項

臂力訓練需要高強度訓練配合大重量進行，這種訓練對手腕力量要求十分嚴格，手腕如有舊患人仕並不適合進行此訓練，建議由專業健身教練陪同下完成訓練，以免受傷。

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