{"id":9076,"date":"2023-03-20T06:50:23","date_gmt":"2023-03-20T06:50:23","guid":{"rendered":"https:\/\/engoo.com.tw\/blog\/?p=9076"},"modified":"2023-05-18T08:09:53","modified_gmt":"2023-05-18T08:09:53","slug":"biceps_lats_delts_muscle_gym_english","status":"publish","type":"post","link":"https:\/\/engoo.com.tw\/blog\/theme\/biceps_lats_delts_muscle_gym_english\/","title":{"rendered":"\u3010\u904b\u52d5\u82f1\u6587\u3011\u95ca\u80cc\u808c\u3001\u4e8c\u982d\u808c\u3001\u659c\u65b9\u808c\u7b49\u7b49\u808c\u7fa4\u82f1\u6587\u600e\u9ebc\u8aaa\uff1f\u5065\u8eab\u55ae\u5b57\u4e0a\u80a2\u7bc7"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u76ee\u9304<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/biceps_lats_delts_muscle_gym_english\/#%E4%BA%8C%E9%A0%AD%E8%82%8C_Biceps\" >\u4e8c\u982d\u808c Biceps&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/biceps_lats_delts_muscle_gym_english\/#%E4%B8%89%E9%A0%AD%E8%82%8C_Triceps\" >\u4e09\u982d\u808c Triceps&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/biceps_lats_delts_muscle_gym_english\/#%E8%83%B8%E8%82%8C_Chest\" >\u80f8\u808c Chest&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/biceps_lats_delts_muscle_gym_english\/#%E8%82%A9%E4%B8%89%E8%A7%92%E8%82%8C_ShouldersDelts\" >\u80a9\/\u4e09\u89d2\u808c Shoulders\/Delts&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/biceps_lats_delts_muscle_gym_english\/#%E9%97%8A%E8%83%8C%E8%82%8C_Lats\" >\u95ca\u80cc\u808c Lats&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/biceps_lats_delts_muscle_gym_english\/#%E6%96%9C%E6%96%B9%E8%82%8C_Traps\" >\u659c\u65b9\u808c Traps&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/engoo.com.tw\/blog\/theme\/biceps_lats_delts_muscle_gym_english\/#%E8%85%B9%E8%82%8C_AbsAbdominals\" >\u8179\u808c Abs\/Abdominals&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u6587\/ \u8a31\u54f2\u744b&nbsp;<\/p>\n\n\n\n<p>\u56e0\u70ba COVID-19 \u75ab\u60c5\uff0c\u9019\u5e7e\u5e74\u8d8a\u4f86\u8d8a\u591a\u4eba\u958b\u59cb\u935b\u934a\u8eab\u9ad4\u589e\u5f37\u62b5\u6297\u529b\u3002 <\/p>\n\n\n\n<p>\u800c\u4eba\u7684\u8eab\u9ad4\u5206\u6210\u597d\u5e7e\u500b\u808c\u7fa4\uff0c<\/p>\n\n\n\n<p>\u6709\u95ca\u80cc\u808c\u3001\u4e8c\u4e09\u982d\u3001\u659c\u65b9\u3001\u4e09\u89d2\u808c\u3001\u80f8\u808c\u7b49\u7b49\uff0c<\/p>\n\n\n\n<p>\u4eca\u5929\u5c0f\u7de8\u5c31\u5e36\u5927\u5bb6\u597d\u597d\u8a8d\u8b58\u4e0a\u534a\u8eab\u5e38\u898b\u5404\u808c\u7fa4\u7684\u82f1\u6587\u540d\u5b57\uff0c&nbsp;<\/p>\n\n\n\n<p>\u8b93\u4f60\u770b\u570b\u5916\u5065\u8eab\u6559\u5b78\u6642\uff0c\u518d\u4e5f\u4e0d\u6101\u4e0d\u77e5\u9053\u6253\u4ec0\u9ebc\u95dc\u9375\u5b57\u5566\uff01&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BA%8C%E9%A0%AD%E8%82%8C_Biceps\"><\/span>\u4e8c\u982d\u808c <strong>Biceps&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%89%E9%A0%AD%E8%82%8C_Triceps\"><\/span>\u4e09\u982d\u808c <strong>Triceps&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4e8c\u982d\u808c\u8ddf\u4e09\u982d\u808c\u662f\u5de8\u5de8\u5011\u96d5\u5851\u9e92\u9e9f\u81c2\u5fc5\u7df4\u7684\u5169\u5927\u90e8\u4f4d&nbsp;\uff0c<\/p>\n\n\n\n<p>\u800c\u4ed6\u5011\u7684\u82f1\u6587\u540d\u5b57\u9577\u5f97\u4e5f\u6709\u9ede\u50cf\u3002<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\u4e8c\u982d\u808c Biceps&nbsp;<\/strong><\/p>\n\n\n\n<p>\u4e8c\u982d\uff0c\u9867\u540d\u601d\u7fa9\u6709\u5169\u500b\u982d\uff0c<\/p>\n\n\n\n<p>\u5206\u70ba\u9577\u982d\uff08long head\uff09\u548c\u77ed\u982d\uff08short head\uff09\u3002<\/p>\n\n\n\n<p>Bi-\u9019\u500b\u5b57\u9996\uff08prefix\uff09\u6709\u300c\u96d9\u300d\u3001\u300c\u4e8c\u300d\u7684\u610f\u601d&nbsp;\uff0c<\/p>\n\n\n\n<p>\u5982\uff1aBicycle\uff08\u8173\u8e0f\u8eca\uff09\u3001Binoculars\uff08\u96d9\u7b52\u671b\u9060\u93e1\uff09&nbsp;<\/p>\n\n\n\n<p>\uff08\u88dc\u5145\uff1a\u5982\u679c\u4f60\u8981\u6307\u624b\u81c2\u7684\u4e8c\u982d\u808c\uff0c\u4e5f\u5c31\u662f\u300c\u80b1\u4e8c\u982d\u808c\u300d\uff0c<\/p>\n\n\n\n<p>\u6b63\u78ba\u5b78\u540d\u61c9\u8a72\u662f \u201dBiceps brachii\u201c\uff0c<\/p>\n\n\n\n<p>\u56e0\u70ba\u817f\u5f8c\u5074\u4e5f\u6709\u80a1\u4e8c\u982d\u808c Biceps femoris\u3002<\/p>\n\n\n\n<p>\u4f46\u5176\u5be6\u53ea\u8b1b Biceps \u5927\u5bb6\u5c31\u77e5\u9053\u4f60\u5728\u8aaa\u624b\u81c2\u7684\u4e8c\u982d\u5566\uff5e\uff09&nbsp;<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Dumbbell curls are beneficial for growing your biceps.&nbsp;<\/p><p>\u555e\u9234\u5f4e\u8209\u6709\u52a9\u65bc\u4f60\u7684\u4e8c\u982d\u6210\u9577\u3002&nbsp;<\/p><\/blockquote>\n\n\n\n<p class=\"has-medium-font-size\"><strong>\u4e09\u982d\u808c Triceps&nbsp;<\/strong><\/p>\n\n\n\n<p>\u4e09\u982d\u808c\u7531\u9577\u982d\uff08long head\uff09\u3001\u5916\u5074\u982d\uff08lateral head\uff09\u548c\u5167\u5074\u982d\uff08medial head\uff09\u7d44\u6210\u3002<\/p>\n\n\n\n<p>Tri-\u9019\u500b\u5b57\u9996\u4ee3\u8868\u300c\u4e09\u300d&nbsp;\uff0c<\/p>\n\n\n\n<p>\u5982 Triangle\uff08\u4e09\u89d2\u5f62\uff09\u3001Triple\uff08\u4e09\u500d\uff09\uff0c&nbsp;<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Triceps take up a big part of the upper arm.&nbsp;&nbsp;<\/p><p>\u4e09\u982d\u808c\u4f54\u4e86\u4e0a\u81c2\u5f88\u5927\u4e00\u90e8\u4efd\u3002&nbsp;<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%83%B8%E8%82%8C_Chest\"><\/span>\u80f8\u808c <strong>Chest&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u8aaa\u5230\u4e0a\u534a\u8eab\uff0c\u4e00\u5b9a\u5f97\u63d0\u5230\u5927\u5bb6\u6700\u611b\u7df4\u7684\u300c\u80f8\u808c\u300d\u5566\uff01&nbsp;<\/p>\n\n\n\n<p>\u82f1\u6587\u975e\u5e38\u76f4\u89c0\u5c31\u662f chest&nbsp;<\/p>\n\n\n\n<p>\u6709\u6642\u5019\u5c08\u696d\u4e00\u9ede\u6703\u7a31\u4f5c pec\uff0c\u662f pectoralis\uff08\u80f8\u5927\u808c\uff09\u7684\u7c21\u5beb\u3002&nbsp;<\/p>\n\n\n\n<p>\u80f8\u808c\u4e00\u822c\u8a13\u7df4\u6642\u4e5f\u5206\u70ba\uff1a<\/p>\n\n\n\n<p>\u4e0a\u80f8\uff08upper chest\uff09<\/p>\n\n\n\n<p>\u5e73\u80f8\uff08mid chest\uff09<\/p>\n\n\n\n<p>\u4e0b\u80f8\uff08lower chest\uff09 <\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Decline push-ups are good for building the upper chest.&nbsp;<\/p><p>\u4e0b\u659c\u4f0f\u5730\u633a\u8eab\u5c0d\u65bc\u4e0a\u80f8\u7684\u96d5\u5851\u975e\u5e38\u6709\u5e6b\u52a9\u3002&nbsp;<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%82%A9%E4%B8%89%E8%A7%92%E8%82%8C_ShouldersDelts\"><\/span>\u80a9<strong>\/<\/strong>\u4e09\u89d2\u808c <strong>Shoulders\/Delts&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u64c1\u6709\u5357\u74dc\u80a9\u61c9\u8a72\u662f\u6bcf\u500b\u7537\u4eba\u7684\u5922\u60f3\uff01&nbsp;<\/p>\n\n\n\n<p>\u4e09\u89d2\u808c\u82f1\u6587 \"delts\" \u7684\u5168\u540d\u662f \"deltoid\"<\/p>\n\n\n\n<p>\uff08\u5982\u679c\u4f60\u9084\u8a18\u5f97\u6578\u5b78\u3001\u7406\u5316\u8ab2\u4e0a\uff0c\u6709\u500b\u5e38\u7528\u7684\u5e0c\u81d8\u5b57\u6bcd delta \u7684\u7b26\u865f\u5c31\u662f \u0394\uff09&nbsp;<\/p>\n\n\n\n<p>\u4e09\u89d2\u808c\u5206\u6210\uff1a<\/p>\n\n\n\n<p>\u524d\u675f\uff08front delts\uff09<\/p>\n\n\n\n<p>\u4e2d\u675f\uff08middle delts\uff09<\/p>\n\n\n\n<p>\u5f8c\u675f\uff08rear delts\uff09<\/p>\n\n\n\n<p>\u9664\u4e86 delts\uff0c\u4e5f\u53ef\u4ee5\u5f88\u7c21\u55ae\u5730\u7528 \"shoulders\" \u5c31\u597d\uff01&nbsp;<\/p>\n\n\n\n<p>\uff08\u5099\u8a3b\uff1a\u4e09\u89d2\u548c\u4e09\u982d\u8981\u5206\u6e05\u695a\u5594\uff01\uff09&nbsp;<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Dumbbell lateral raises are often considered one of the most effective exercises to target&nbsp; the middle delts.<\/p><p>\u8a31\u591a\u4eba\u8a8d\u70ba\u555e\u9234\u5074\u98db\u9ce5\u662f\u5c0d\u65bc\u4e09\u89d2\u808c\u4e2d\u675f\u6210\u9577\u6700\u6709\u6548\u7387\u7684\u52d5\u4f5c\u4e4b\u4e00\u3002&nbsp;<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%97%8A%E8%83%8C%E8%82%8C_Lats\"><\/span>\u95ca\u80cc\u808c <strong>Lats&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u8aaa\u5230\u80cc\uff0c\u5927\u5bb6\u7b2c\u4e00\u500b\u60f3\u5230\u7684\u61c9\u8a72\u5c31\u662f\u300c\u95ca\u80cc\u808c\u300d\uff01&nbsp;<\/p>\n\n\n\n<p>\u95ca\u80cc\u808c\u7684\u82f1\u6587\u662f lats\uff0c\u662f\u62c9\u4e01\u6587 \"latissimus dorsi\" \u7684\u7c21\u5beb&nbsp;<\/p>\n\n\n\n<p>\uff08\u5230\u5e95\u8ab0\u8a18\u5f97\u8d77\u4f86\u5566\uff01\uff09&nbsp;<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Wide lats are the key factor that makes one look big.&nbsp;<\/p><p>\u95ca\u80cc\u808c\u662f\u8b93\u4eba\u770b\u8d77\u4f86\u5f88\u5de8\u7684\u4e00\u5927\u95dc\u9375\u3002&nbsp;<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%96%9C%E6%96%B9%E8%82%8C_Traps\"><\/span>\u659c\u65b9\u808c <strong>Traps&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u7576\u4f60\u7df4\u80a9\u6642\u7e3d\u6703\u807d\u5230\u6559\u7df4\u8aaa\uff1a\u300c\u659c\u65b9\u4e0d\u8981\u4ee3\u511f\uff08compensate\uff09\uff01\u300d&nbsp;\uff0c<\/p>\n\n\n\n<p>\u659c\u65b9\u808c\u5206\u5e03\u5f88\u5ee3\uff0c\u5f9e\u8116\u5b50\u5230\u4e0a\u80cc\u90fd\u6709\u3002<\/p>\n\n\n\n<p>\u659c\u65b9\u808c\u7684\u82f1\u6587 traps \u5168\u540d\u662f trapezius\u3002<\/p>\n\n\n\n<p>\uff08\u771f\u7684\u2026\u597d\u96e3\u8a18\u2026\uff09<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011&nbsp;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Make sure that your traps don\u2019t involve too much when you do dumbbell lateral raises.&nbsp;<\/p><p>\u505a\u555e\u9234\u5074\u98db\u9ce5\u6642\uff0c\u8981\u78ba\u4fdd\u659c\u65b9\u808c\u4e0d\u6703\u904e\u5ea6\u53c3\u8207\u3002&nbsp;<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%85%B9%E8%82%8C_AbsAbdominals\"><\/span>\u8179\u808c <strong>Abs\/Abdominals&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u6700\u5f8c\u5c31\u662f\u5927\u5bb6\u90fd\u8d85\u611b\u7684\u300c\u8179\u808c\u300d\u5566\uff01&nbsp;<\/p>\n\n\n\n<p>\u6bcf\u6b21\u7df4\u5b8c\u9694\u5929\u4e00\u5b9a\u4e0d\u80fd\u7b11\u592a\u7528\u529b\uff01&nbsp;<\/p>\n\n\n\n<p>\u3010\u4f8b\u53e5\u3011<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Visible abs require a low body fat percentage and proper training.<\/p><p>\u8179\u808c\u8981\u660e\u986f\uff0c\u9996\u5148\u9ad4\u8102\u7387\u8981\u5920\u4f4e\uff0c\u4e14\u8981\u642d\u914d\u9069\u7576\u7684\u8a13\u7df4\u3002&nbsp;<\/p><\/blockquote>\n\n\n\n<p>\u76f8\u4fe1\u4eca\u5929\u5404\u4f4d\u5de8\u5de8\u5011\u9664\u4e86\u7df4\u8eab\u9ad4\uff0c\u4e5f\u8a13\u7df4\u5230\u4e86\u82f1\u6587\u80fd\u529b\uff01&nbsp;<\/p>\n\n\n\n<p>\u4ee5\u5f8c\u60f3\u627e\u570b\u5916\u6559\u5b78\u5f71\u7247\uff0c\u5c31\u77e5\u9053\u95dc\u9375\u5b57\u6253\u4ec0\u9ebc\u4e86\uff01&nbsp;<\/p>\n\n\n\n<p>\u5ef6\u4f38\u95b1\u8b80\uff1a<\/p>\n\n\n\n<p><a href=\"https:\/\/engoo.com.tw\/blog\/theme\/gym_english_lower_body_quads_hamstrings_glutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u904b\u52d5\u82f1\u6587\u3011\u80a1\u56db\u982d\u808c\u3001\u81c0\u90e8\u3001\u5c0f\u817f\u7b49\u808c\u8089\u82f1\u6587\u600e\u9ebc\u8aaa\uff1f\u5065\u8eab\u55ae\u5b57\u4e0b\u80a2\u7bc7<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a 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