Francis Lam健身教練團隊

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【學員分享】適合健身初學者的下身訓練 Leg Workout ??強化大腿提升線條?

適合健身初學者的下身訓練 Leg Workout ??強化大腿提升線條? 總共4個動作，大家都可以一齊跟住試下： Ex1. Leg Press Machine 10-15reps*4 sets...

2018-07-05 15:51:10 有 2,132 人看過有 19 人說讚

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【如何練出方形胸？】下胸訓練動作：雙桿屈臂伸Dips | 胸肌健身教學 | 私人健身教練Francis Lam | 私人健身中心High Fitness

如何練出方形胸肌？下胸訓練動作：雙桿屈臂伸 Dips 胸大肌的下方需然相對容易長肉，但要令胸肌有方形及橫的感覺都是不易。我建議大家間中可加入針對下胸訓練的動作入胸肌訓練的課表，令下胸外形更加...

2018-07-02 00:01:36 有 70,229 人看過有 802 人說讚

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【增強背肌厚度】滑輪頸後下拉 Lat Pull-down Behind Neck | 背肌健身教學 | 私人健身教練 Francis Lam | 私人健身中心 High Fitness

［健身動作教學］滑輪頸後下拉 Lat Pull-down Behind Neck 除了Lat Pull-down 把桿拉到胸前，其實可以試試把桿拉到頸後，滑輪頸後下拉 Lat Pull-down ...

2018-06-27 13:12:57 有 5,997 人看過有 72 人說讚

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啞鈴肩上推舉Dumbbell Shoulder Press | 強化三角肌 | 健身動作教學 | 私人健身教練 Francis Lam | 私人健身中心 Fitness System

要把三角肌，即「膊頭」，練得圓及大才有立體感，令整體比例看來更倒三角。啞鈴肩上推舉Dumbbell Shoulder Press 更是練三角肌必練動作，它可以刺激三角肌中束，及前束。今次教學清...

2018-06-06 16:55:17 有 17,723 人看過有 347 人說讚

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【告別薄弱上胸】只需這5個有效動作 | 胸肌訓練 | 健身教學 | 私人健身教練 Francis Lam | 私人健身中心 Fitness System

「告別薄弱上胸」您需要這5個有效動作當您練了一段日子後，好可能會發現上胸比起整個胸肌落後，令整個比例及觀感差了。這時您可能需要加入專門針對上胸的訓練。今天的訓練會專門針對上胸，總共5個動作...

2018-05-31 00:39:13 有 70,353 人看過有 1,000 人說讚

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超有效修緊拜拜肉方法 | 4簡易個動作 | 20 分鐘在家健身 | 三頭肌訓練 | 健身教學 | 私人健身教練 Francis Lam | 私人健身中心 High Fitness

屋企收拜拜肉可以點練?跟住做啦?? ✔️4個動作為1組，每個動作30秒，中間無休息 ✔️可用水樽?代替啞鈴 ✔️完左休息1分鐘，重複4組，20分鐘就攪掂 ✔️每星期3次就好快見效 ✔️盡做啦，唔使...

2018-05-28 15:14:35 有 1,387 人看過有 23 人說讚

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【一個月內有成效】初學者健身室腿部訓練課程 Beginners’ Leg Training Program 私人健身教練 Francis Lam 私人健身中心 Fitness System

【1個月內強化下身及大腿課程】適合健身初學者 1. 坐姿屈腿伸 Leg Extension 2. 附助史密斯深蹲 Assisted Smith Squat 3. 器械腿彎舉 Machine Leg ...

2018-05-22 14:02:46 有 15,798 人看過有 329 人說讚

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【教練精選系列??】11種啞鈴腿部訓練有效強化及收緊下身肌肉 - 私人健身教練 Francis Lam 私人健身中心High Fitness

［20分鐘強化及收緊大腿運動］一對「啞鈴」或「水樽」就ok 每個動作做60秒，休息30-45秒，就做下一個動作每組只要盡做?不用數下數? 男女適合下身會好累，有燃燒既感覺，不過每星期做3-...

2018-05-17 09:49:12 有 26,931 人看過有 602 人說讚

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11種必學掌上壓 | 在家輕鬆完成 | 強化胸大肌及三頭肌 | 徒手健身教學 | 私人健身教練Francis Lam | 私人健身中心 High Fitness

掌上壓Push up好簡單，系咪？咁你您就錯喇?因為您未試哂以下既掌上壓訓練??? 11種在家可以練到既掌上壓訓練，鍛鍊我們的胸大肌，三頭肌，肩膀及核心肌肉。不同變化，不同難度，續個挑戰吧??...

2018-05-15 22:54:40 有 3,484 人看過有 69 人說讚

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【健身教學 - 大腿訓練】槓鈴深蹲 Barbell Squat 私人健身教練 Francis Lam 私人健身中心 High Fitness

「強壯下身成就健美身形」「打好基礎請愛深蹲」深蹲訓練是健力三大項訓練之一，英文是Squat，與臥推、硬舉訓練並列，也是許多力量訓練者所喜愛的運動。雖然大家都把它歸類在「腿部肌群訓練」中，...

2018-05-11 10:59:47 有 17,709 人看過有 206 人說讚