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维持一个健壮身体需要的重量训练水平

维持一个健壮身体需要的重量训练水平

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维持一个健壮身体需要的重量训练水平

我写这篇文章,有两个对像。一个是少年人,一个是中年或老年人。少年人身体发育完成以后,长好了架子,仍然需要适当的和经常的训练才能长出饱满的肌肉和健壮的体魄。但是在一开始,你并不知道什么是适量的,根据自己的身材和体格,应该可以指望达到什么水平,通过循序渐进来达到它,而不是去瞎练。中老年人,如果您是一个主要坐办公室工作的,你的健身只是偶尔跑跑步打打羽毛球,从来没去健身房做重量锻炼,那我基本可以肯定你的肌肉条件是属于手无缚鸡之力的范围。维持适当的肌肉条件对中老年人尤其重要,因为这个底子打得厚,以后随着年纪下降的时候会保留得多一些,能活动的年龄上限往上推,也减少受伤骨折的可能。但是如果您从来没练过,我也同样希望您知道自己应该从哪儿开始,什么是根据年龄合理期待能达到的目标。

下面我从网上收集了一些主要肌肉群重量锻炼的平均数据,给诸位做参考。

 

1。胸大肌和三头肌的练习

 

Muscles Involved in the Bench - All About powerlifting

The bench press can be extremely beneficial in developing strength in women, since it works several parts of your body.

Women should start gently, especially if they don’t already have a lot of upper-body strength. You can also do dips, pushups, and plank variations to build strength.

Size and fitness level, rather than age, are the best ways to determine a woman’s ability to bench press. You can see the breakdown for women here:

Body weight (lbs) Untrained Novice Intermediate Advanced Elite
97 50 65 75 95 115
105 55 70 80 100 125
114 60 75 85 110 135
123 65 80 90 115 140
132 70 85 95 125 150
148 75 90 105 135 165
165 80 95 115 145 185
181 85 110 120 160 195
198 90 115 130 165 205
199+ 95 120 140 175 220

 

In general, men will lift heavier loads than women. Men tend to be strongest in their twenties and thirties and can increase their bench press weight during this time. Once they are in their forties, their bench press weight tends to decline.

Of course, there are exceptions to these rules, but they’re important considerations to keep in mind.

You can use these charts to get an idea of how much the average adult man can bench press:

Bench press average by weight

Body weight (lbs) Untrained Novice Intermediate Advanced Elite
114 85 110 130 180 220
123 90 115 140 195 240
132 100 125 155 210 260
148 110 140 170 235 290
165 120 150 185 255 320
181 130 165 200 275 345
198 135 175 215 290 360
220 140 185 225 305 380
242 145 190 230 315 395
275 150 195 240 325 405
319 155 200 245 335 415
320+ 160 205 250 340 425

Bench press average by age

Age Total weight
20–29 100 percent of your body weight
30–39 90 percent of your body weight
40–49 80 percent of your body weight
50–59 75 percent of your body weight

2。二头肌的练习

Hammer Curls vs Bicep Curls: How To Build Biceps Width & Peak |  Nutritioneering

How much can the average man curl with his biceps?

The average barbell curl weight for a man with a few years of lifting experience is around 110 lbs for a max bicep curl. For reps, 80 lbs is a good weight to curl for a man who performs direct arm training.

How much can the average man dumbbell curl?

The average dumbbell curl weight for a man who performs resistance training regularly is 50 lbs for a max curl or for a few reps. For sets of 8-10 reps, the average dumbbell curl weight for a male lifter is around 35 lbs.

How much weight should I curl with a barbell as a woman?

A good bicep curl weight for a woman who performs strength training is 50 lbs for a one-rep max. For sets of 6-10 reps, 40 lbs is a good curling weight providing that strict form is used.

How much weight should I curl with a dumbbell as a female?

The average bicep curl weight (dumbbell) for a female is around 25 lbs to 30 lbs for a max curl and 15 lbs to 20 lbs for sets of 6-10 repetitions.

3。腰,腿肌肉的练习

Deadlift

Male

Strength Level Body weight Ratio

Beginner1.00x

Novice1.50x

Intermediate2.00x

Advanced2.50x

Elite3.00x

Female

Strength Level Body weight Ratio

Beginner1.00x

Novice1.20x

Intermediate1.50x

Advanced2.00x

Elite2.70x

这是人肌肉条件顶峰时的指标。过了40岁以后逐渐退化,每年减少10%是正常的。

以上各项,是指正常的一个训练时间段,每个项目能做三个X8-X10的重复的水平。循序渐进,你应该达到相应于你年龄体格的肌肉条件并且尽量长地维持下去直到老年。

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来源: 文学城-borisg
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