運動生理學網站　有關前臂肌群的肌纖維分佈

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主題：有關前臂肌群的肌纖維分佈

發言 : clarka 時間 : 11/05/05(11:26:55) From : 218.172.83.205

如題肌纖維可分紅白兩種類型
且一肌肉中的肌纖維比例又會隨訓練
方式而有差異
請問前臂屈肌及伸肌中哪種比例佔多數
如果要使前臂更粗大的話應訓練紅肌或
白肌其訓練是要負荷重次數少或者相反
呢
煩請先進說明指導

　共有 5 回應

回應 : 3 Roxane時間 : 2011/5/9 下午 08:56:03 From : 111.254.206.210

Copyright " 2009 by the American College of Sports Medicine

PROGRAM DESIGN RECOMMENDATIONS
FOR INCREASING MUSCLE HYPERTROPHY

Evidence statement and recommendation. Evidence
category A. For novice and intermediate individuals, it is
recommended that moderate loading be used (70–85% of 1
RM) for 8–12 repetitions per set for one to three sets per
exercise (3,49,157,175,228,249).
Evidence category C. For advanced training, it is
recommended that a loading range of 70–100% of 1 RM
be used for 1–12 repetitions per set for three to six sets per
exercise in periodized manner such that the majority of
training is devoted to 6–12 RM and less training devoted to
1–6 RM loading (149,155,169).

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