啞鈴划船 Dumbbell Row
啞鈴划船 Dumbbell Row 是自由重量訓練中，動用最少器材、同時最有效率的背部訓練動作。只要有單邊、重量足夠且能漸進微調的啞鈴，用正確的方式操作，這會是 Kelly 教練居家訓練中背部訓練的主要推薦動作 🎯
器材＆規格：BYZOOM 可調式啞鈴 Pure Series 11.3kg、站立式收納椅 https://www.byzoomfitness.com/
在做啞鈴划船之前
Before performing dumbbell rows,
請先去看我另外一個影片
please watch my other video
啞鈴硬舉的影片
on dumbbell deadlifts.
啞鈴硬舉會了以後
Once you’ve mastered dumbbell deadlifts,
首先我們要做划船的時候
let’s begin with the rowing exercise.
要找一個跟你膝蓋差不多高
Find a stable surface that’s about your knee height
或者是低一點點的穩定
or slightly lower,
可以撐住的平面
which you can use for support.
接下來伸出一隻手
Extend one arm,
用硬舉的方式
use a deadlift technique to
慢慢膝蓋微彎背挺直
keep your knees slightly bent,
往下趴
keep your knees slightly bent,
直到你伸出去那隻手碰到椅子
and maintain a straight back as you lower yourself
接下來再次讓背挺直
until the arm you extended touches the surface.
肩胛骨往後往下收好
Keep your shoulder blades pulled back and down
這都是為了讓我們
to stabilize your posture
等一下做的時候可以讓我們的背部肌群
and engage your back muscles effectively.
可以幫我們穩定地維持姿勢
and engage your back muscles effectively.
動作本身是
The movement involves
手肘往天花板提起來
lifting your elbows towards the ceiling
等速度放下去
and lowering them at a controlled speed.
你要再趴下去一點點
If you need to lower yourself slightly further,
也是沒有問題
it’s perfectly fine.
肩膀不要低於屁股都可以
Just ensure your shoulders don’t drop below your hips.
然後記得你的體重並不是撐在
And remember, your body weight should not rest on
摸椅子的那隻手上喔
the hand touching the chair.
它其實有點像是輕輕摸著
It’s more like a light touch,
要隨時可以離開
ready to release at any moment.
這樣你整個人的姿勢才會維持得良好
This way, your overall posture will be well-maintained,
讓我們這個動作練起來
and you’ll effectively target your back muscles
更有效率練到你的背肌
while performing this exercise.
那動作從正面看起來
When looking at the movement from the front,
你的身體要盡量貼近椅子
your body should be as close to the chair as possible,
甚至是靠在一起
even leaning against it,
減少支撐的手需要出的力
reducing the effort required from the supporting hand.
動作還不熟的時候盡可能讓兩個肩膀
When you’re not yet familiar with the exercise,
都是維持不動的
try to keep both shoulders as stable as possible.
只有手肘往天花板提
Only your elbows should be lifting towards the ceiling,
啞鈴的方向不用特別轉成
and you don’t need to worry about
一定要平行或是垂直
keeping the dumbbell perfectly parallel or vertical.
事實上手腕最舒服的方向
In fact, the most comfortable direction for your wrists
是有點斜的
is slightly diagonal.
如果你做的時候身體必須要扭轉
If you find that you need to twist your body,
像我現在這樣子
like I’m doing now,
才有辦法把它做起來的話
to perform the exercise,
那重量先換輕一點會比較好
it’s better to reduce the weight a bit.
確保自己可以穩定地做出手肘往後的動作
Make sure you can perform the movement
確保自己可以穩定地做出手肘往後的動作
with your elbows going backward steadily.
那如果你覺得站在側面不習慣
If you find it uncomfortable to stand at the side,
你也可以像我現在這樣
you can also, like I’m doing now,
轉90度撐著也是OK的
turn 90 degrees and support yourself; it’s okay.
那這個角度也可以看到另外一個
This angle also shows another
常見的不良姿勢
common poor posture.
就是你拉起來的時候
When you pull it up,
你的手腕跟手臂用太多力
don’t exert too much effort from your wrists and arms.
盡可能讓你的前手臂放鬆
Try to keep your forearm as relaxed as possible
垂直地板
and vertical to the floor.
那另外一個常見的不良姿勢
Another common poor posture is
就是做一做
when you perform the exercise,
你的背會開始變彎
and your back starts to round.
有可能是沒有意識到
This may happen unintentionally,
畢竟我很早開始做划船的時候也都這樣做
as I used to do the same when I started doing rows.
記得提醒自己把背挺直
Remember to remind yourself
記得提醒自己把背挺直
to keep your back straight
或者是膝蓋再彎一點
or bend your knees a bit more,
或者是你撐的地方再高一點
or elevate the support,
都會有幫助
as all these can be helpful.
啞鈴划船也可以兩隻手一起做
Dumbbell rows can also be done
啞鈴划船也可以兩隻手一起做
with both hands together,
很像我們做啞鈴硬舉
similar to when we do dumbbell deadlifts.
到最低點的時候
When you reach the lowest point,
停留在這個位置然後做手肘往天花板提的動作
pause at this position and then perform the movement
停留在這個位置然後做手肘往天花板提的動作
of lifting your elbows towards the ceiling.
也可以看我另外一個影片
You can also check out my other video
槓鈴俯身划船
on Barbell Bent Over Rows
有更進一步的分析跟教學
for a more in-depth analysis and tutorial.
啞鈴划船 Dumbbell Row 是自由重量訓練中，最有效率的背部訓練動作。只要有單邊、重量足夠且能漸進微調的啞鈴，用正確的方式操作，這會是 Kelly 教練居家訓練中背部訓練的主要推薦動作 🎯
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器材＆規格：BYZOOM 可調式啞鈴 Pure Series 11.3kg https://www.byzoomfitness.com/
