/story/192338/健康日記/issue/2
健康日記 - 個人訓練周期 (4/9/2025) | Penana
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健康日記
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健康日記
ISSUE #2
Author: 愚公
健康日記
Author: 愚公
ISSUE #2
個人訓練周期 (4/9/2025)
No Plagiarism!AflTmNpgY4e7FbQzyXbfposted on PＥNAＮＡ

每星期訓練周期；

星期一武術日

星期二跟腱訓練日

星期三體重訓練日

星期四瑜伽日

星期五休息日

星期六重訓日

星期日瑜伽日

我的重訓日分為五個周期一星期一個周期 

141Please respect copyright.ＰＥＮＡＮＡQ6KhurRTMp

第一周期胸肌日 訓練上中下胸肌，肱三頭肌 

141Please respect copyright.ＰＥＮＡＮＡCYUn6jPQT1

第第二周期背肌日 訓練上中下背肌二頭肌 

141Please respect copyright.ＰＥＮＡＮＡhBSRLTCsUl

第三周期腿日 訓練股四頭肌股二頭肌小腿肌肉，臀大肌，大腿兩側肌肉 

141Please respect copyright.ＰＥＮＡＮＡg7p10uLboI

第四周期手臂日 三角肌二頭肌三頭肌前臂上下兩側肌肉及手握力 

141Please respect copyright.ＰＥＮＡＮＡ8XJ5CNnaNY

第五周期核心肌群 訓練核心肌群

雖然一星期只做一次重量訓練，但我會盡自己能力做到非常重。

其他日子都會有重疊的比較輕巧的運動量。

例如體重訓練及武術日都會有掌上壓。

跟腱訓練日有isometric 例如扎馬等等。

基本上或多或少都會運用到其他唔同嘅肌肉。

應該不會存在訓練不足的問題吧。

141Please respect copyright.ＰＥＮＡＮＡHhhbvMKFn0

216.73.216.253

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健康日記
General
Inspirational
Last updated: Mar 28, 2026
Total word count: 4,888
Total reading time: 16 Minutes
Writer:
愚公
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