【2019】如何快速掌握暴力上槓(Muscle Up)?專業指南

「暴力上槓」是我第一個練會的神技,從完全0基礎單槓一下都拉不下去的狀態下,到完成第一次的暴力上槓,這種成就感真的很難用言語來形容,一種雀躍、興奮感。

一個人在公園上的單槓做暴力上槓時,經過的路人都會散發出「WOW」的眼神,你花時間、汗水、毅力做到的,一般人一定做得到,沒錯!要玩就要玩最屌的「暴力上槓」點此觀看街頭健身8大必學神技!讓你一秒成為焦點!

握距的練習:寬式單槓,窄式單槓,反手式單槓

  • 寬式握距建議比肩膀在寬兩個拳頭即可
  • 窄式握距建議握距於兩眼前方
  • 反手式單槓則是透過二頭肌的參與提升單槓的次數

剛開始訓練的朋友可以先從胸肌訓練背肌訓練開始練習~

器材選擇?

訓練過程中初階者及進階者推薦使用較輕或較重的彈力帶來輔助訓練,能有效帶你迅速抓到手感並讓訓練效果事半功倍!

這是我平常訓練用的工具跟大家分享↓↓↓

《選對街頭健身器材!!!讓訓練效果加倍!!!》

訓練前別忘了一定要充分得暖身運動↓↓↓

街健人必做的暖身運動~10分鐘加倍提升你的運動表現!!!



↓↓↓如何快速掌握暴力上槓?

1.彈力帶引體向上

使用彈力帶完成引體向上

2爆發力引體向上

嘗試徒手爆發力引體向上(把單槓拉到胸部的高度)


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3.彈力帶單槓曲臂伸

使用彈力帶完成單槓曲臂伸

4. 單槓曲臂伸

在單槓最高點徒手完成單槓曲臂伸

5.彈力帶曲臂慢速落下

使用彈力帶在最高點曲臂慢速落下(越慢越好)

6. 曲臂慢速落下

位置 在最高點曲臂慢速落下(越慢越好)

7.抬膝加引體向上(擺盪)

像在單槓上做腹肌訓練的抬膝,加上引體向上做出擺動動作

8.彈力帶擺盪

使用彈力帶做出←如圖擺盪動作

9.彈力帶暴力上槓

使用彈力帶輔助做暴力上槓

10暴力上槓

完成暴力上槓



How to MUSCLE UP Fast! Using these techniques

暴力上槓」是最令人垂涎​​的街健動作之一,配合有效及大量的練習你一定能迅速掌握這項技能!

當然訓練後一定要記得做肌肉及筋膜的放鬆喔!!!

延伸閱讀:如何使用按摩滾筒Foam rolling適合自己的最重要!!!

也歡迎大家跟我分享運動經驗

21 thoughts on “【2019】如何快速掌握暴力上槓(Muscle Up)?專業指南

  1. 暴力上槓真的帥
    在公園用這招感覺就超強哈哈哈
    請問版主有比較推薦的增肌營養品嗎

  2. 這個臂力一定可以直接扛女友🤤
    很可以的訓練!趕快跟男友去公園🥰🥰🥰

  3. 想學健身很久了
    終於有平台可以讓我好好練習😍😍😍😍😍

  4. Dearest in mind,
    I would like to introduce myself for the first time. My name is Barrister David Gómez González, the personal lawyer to my late client.
    He worked as a private businessman in the international field. In 2012, my client succumbed to an unfortunate car accident. My client was single and childless.
    He left a fortune worth $24,500,000.00 Dollars in a bank in Spain. The bank sent me message that I have to introduce a beneficiary or the money in their bank will be confiscate. My purpose of contacting you is to make you the Next of Kin.
    My late client left no will, I as his personal lawyer, was commissioned by the Spanish Bank to search for relatives to whom the money left behind could be paid by my deceased client. I have been looking for his relatives for the past 3 months continuously without success. Now I explain why I need your support, I have decided to make a citizen of the same country with my late client the Next of Kin.
    I hereby ask you if you give me your consent to present you as the next of kin to my deceased client to the Spanish Bank as the beneficiary. I would like to point out that you will receive 45% of the share of this money, 45% then I would be entitled to, 10% percent will be donated to charitable organizations.
    If you are interested, please contact me at my private contact details by Tel: 0034-604-284-281, Fax: 0034-911-881-353, Email: ddggabogados@mail.com
    I am waiting for your answer
    Best regards,
    Lawyer: – David Gómez González

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