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ax 2 athlean x 在 [心得] ATHLEAN AX-2 第一個月感想- 看板MuscleBeach 的推薦與評價


作者risk ()
看板MuscleBeach
標題[心得] ATHLEAN AX-2 第一個月感想
時間Sat Feb 13 12:44:08 2021

先說個人感想
ATHLEAN AX-2 很像是不舒適圈探索的過程，很適合作為個人弱點開發
每周都有不同的訓練方式，也配有不同的挑戰
挑戰沒成功不代表失敗，只代表有弱點
每個人的弱點都不一樣，我個人是重複了第一周和第二周
（第一周是因為誤解了挑戰的DB重量，所以決定重複一整周）

ATHLEAN AX-2 第一個月課表大致是
胸 + 三頭
背 + 二頭
休息
腿
肩
挑戰
休息
我另外有搭配CORE4 ABS課表，所以每周真正休息一天

第一周 ATHLEAN AX-1複習
XT-400 挑戰
Cross Knee Plank Pushups * 100 （1 rep：1 pushup）
DB Renegade Rows * 100 （1 rep：左右各一，DB重量：25%體重，DB總重量是50%體重）
Box Jumps * 100
Opposite Elbow to Knee Planks * 100 （1 rep：左右各一）
最低通過標準：25分鐘 （順序或數量可任意組合）
姊夫 19:24 用40磅（約18公斤）DB

第二周 反向周?
以啞鈴握推為例，左右分開推
但以傳統推完的位置為起始點，也就是讓原本該休息的手一直在高處沒有真正的休息
組間休息不超過45秒
KING T.U.T. 挑戰
（Isometric Step Down Hold 30秒
Step Up Thrusts 30秒
3 Point Hover 30秒
Mountain Climbers 30秒
Isometric Split Squat DB Side Lateral Hold 30秒
DB Overhead Split Squat Jumps 30秒
Cliffhanger Planks 30秒
Cross Hop Planks 30秒
1分鐘休息）* 4
最低通過標準：23/32組
姊夫 30

第三周 彈力帶榨乾周?
很難形容的一周
大致就是針對每個部位：傳統訓練 * 3 + 超級組 * 3 + （傳統訓練 + 彈力帶）* 3
組間休息45秒
3-POINT RANGE 挑戰
（1/2 Pushups + Full Pushups + Plyo Pushups） * 33，在 3分33秒內完成
1分鐘休息
（1/2 Squat + Full Squat + Jump Squat） * 33，在 3分33秒內完成
1分鐘休息
（1/2 Inverted Rows+Full Inverted Row+Plyo Inverted Row）* 33，在3分33秒內完成
1分鐘休息
（Heels to the Heavens + Jackknife Right/Left + V Up） * 33，在 3分33秒內完成
最低通過標準：1/4
姊夫 4+ （就是整個挑戰 * 2，我4就已經很滿足了）

第四周 沒有組間休息周
每個部位分三種強度，各有三個動作可自由搭配
每組動作大致是10-12 reps 或 to failure
（高度 + 中度 + 低度） * 5，要在12到15分鐘內完成
SURVIVE FOR 5 挑戰
（Pushups * 10 + 10秒休息） 到5分鐘為止
1分鐘休息
（Tubing Curls * 10 + 10秒休息） 到5分鐘為止
1分鐘休息
（Tubing Overhead Push Aways * 10 + 10秒休息） 到5分鐘為止
1分鐘休息
（Bodyweight Squats * 10 + 10秒休息） 到5分鐘為止
1分鐘休息
（Inverted Rows * 10 + 10秒休息） 到5分鐘為止
1分鐘休息
（Tubing Shoulder Presses * 10 + 10秒休息） 到5分鐘為止
最低通過標準：25/30分鐘
姊夫 29:41

挑戰的動作應該網路都可以找到
有興趣的網友可以試著在新的一年挑戰看看
"Getting comfortable with being uncomfortable"

--
※ 發信站: 批踢踢實業坊(ptt.cc), 來自: 84.202.159.79 (挪威)
※ 文章網址: https://www.ptt.cc/bbs/MuscleBeach/M.1613191450.A.D1E.html
※ 編輯: risk (84.202.159.79 挪威), 02/13/2021 12:48:11
噓 bandit12344: 體適能在隔壁Zzz 02/13 12:55
→ hisashi: 請問課程 這個英文苦手適合買嗎 02/13 13:01
我覺得不太適合, 講解的影片不像youtube有字幕, 不看的話可能會漏掉須注意的事項

→ ezdoesit: 標題是感想，但百分之八十以上的內容是把人家的課表公 02/13 13:52
→ ezdoesit: 佈出來，真正感想的部分卻著墨不多，這樣不好吧！ 02/13 13:52
我有公布課表嗎? 挑戰的話網路影片都找得到

推 sumarai: 厲害 02/13 15:17
推 iscpupu: 其實單純課表查的到 02/13 15:54
推 FarkU: 有能力只打中文嗎？ 02/13 16:11
有, 但太花時間

噓 kuangit29: 真的不知道這在講什麼 02/13 16:35
噓 a8312116: 你這跟寫大兵抄歌詞進去一樣 02/13 16:55
推 heavenbeyond: 不看這篇，我都忘了N年前我也買過ATHLEAN的課 XD 02/13 17:46
現在多了食譜功能, 很多有趣的食譜想嘗試看看

噓 lihsinchen: 心得在哪 02/13 19:00
噓 dino008: 是喔 02/13 19:02
推 balehsieh: 補血 看菜單感覺真的有在檢查自身弱項 02/13 20:07
噓 pegasusatlan: 看不懂 02/13 20:36
推 armysong: 心得直接破題po在第一段了吧？ 上面在幹嘛！？ 02/13 20:44
推 kikijuice: 02/13 21:48
推 yee52590: po個心得也要被噓 02/13 22:49
推 ron08072002: Po個心得也要被噓，有些版友真的只會出張嘴 02/13 22:51
推 axis0801: 僅30天初體驗也還在琢磨吧!在體態成長上也不太會有明顯 02/13 22:58
→ axis0801: 的幅距可做有意義的討論,至少有釋出一些信息量還OK啦! 02/13 23:02
我從去年十月從AX-1開始, 今年開始AX-2
體態變化不大 (我體脂本來就不高了), 但體能變化很大

推 rick6304: 廢歸廢也比買衣服選尺寸有用 02/13 23:09
推 vcjjdd: 感謝分享 02/13 23:10
推 babyface1977: 推姊夫，噓的大概是賣課的吧 02/14 07:50
推 foxjolin: 大家意外嗎??　健身版本來就很多自以為是的怪人不是? 02/14 08:01
→ foxjolin: 不知道在兇幾點的 大概練了肌肉 腦袋卻縮水了 02/14 08:02
推 radien: 姐夫的Ax-1我也有，目前二刷中 02/14 08:14
→ radien: 最大的收穫就是身體各方向的對抗性變好，身體變堅固的感覺 02/14 08:14
→ radien: 然後有啞鈴的Power Clean訓練，真的累 02/14 08:14
→ radien: 不過要拼大重量的就不適合 02/14 08:14
我有空的話也想重跑AX-1 :)
拼大重量的課表我想可能要選Old School Iron

推 thehoodguy: 推分享 02/14 10:37
噓 bandit12344: 假槓片仔還有人信Zzz 02/14 11:29
推 TOMWEI0105: 推分享 02/14 14:18
推 CHRISBEE: 一堆人看不懂亂噓呵呵 02/14 14:54
噓 sean4712: 大家不知道在兇三小 02/14 16:02
※ 編輯: risk (84.202.159.79 挪威), 02/14/2021 17:00:41
→ ezdoesit: 嗨，我主要是想建議你感想的部份多充實一點啦！就好像 02/14 18:36
→ ezdoesit: 看美食評論，結果裡面80%的內容都是菜單複製、貼上，只 02/14 18:36
→ ezdoesit: 剩下20%才是感想。是可以多講一些啦！ 02/14 18:36
推 ghostforever: 假槓片仔也比半桶水亂噓仔好阿 02/15 13:55
推 axis0801: 撇開槓片假道具不說，姐夫到底哪裡不能信了？ 02/16 07:01
→ bandit12344: 他很多動作都只是花俏而已,實質上沒什麼效果 02/17 18:50
→ bandit12344: 菜雞才信姐夫Zzz 02/17 18:51
噓 axis0801: 樓上曾經還推過Jeff的影片呢！ 02/17 23:03
→ axis0801: 02/17 23:04
→ bandit12344: 所以我說菜雞才信啊,你有邏輯？ 02/18 13:55
推 siberia: 感謝分享 02/22 16:38






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