09/09/2026
喺我過去做 gym 教學嘅經驗入面，我發現好多人喺上身發力最容易出現問題。尤其係 背闊肌——係同學最難掌握、最難「用到佢」嘅其中一塊肌肉。
其次會係 胸肌同膊頭肌
相對之下，腿部發力同手臂發力*l通常感覺會較好，甚至好多同學都話自己「完全冇問題」。
當然亦都有例外，例如有些同學腳步同下肢動作比較弱，通常佢哋下身肌肉亦會相對弱啲。
💥肌肉感覺差，最常見原因係咩?
日常生活入面，我哋其實好少主動用到嗰一堆肌肉。
當身體好少用到一塊肌肉時，就會出現兩個情況：
1. 肌肉會慢慢變弱／退化
2. 更重要係：身體會「唔太識得」點樣去用佢發力
咁到你入到訓練，就會出現一個難題：
當你想鍛鍊某塊肌肉時，會好難搵到「嗰塊肌肉收縮」嘅感覺；最後就會不自覺用其他肌肉去幫手完成動作（例如手臂肌肉）。
長而久之，就會變成訓練率低：因為你永遠刺激唔到你原本想練嘅位置。結果就係——弱嘅問題繼續存在。
我用自身經驗，整理咗幾個小貼士
1) 先搞清楚：肌肉嘅「功能」同「方向」
如果你想鍛鍊一塊肌肉，你必須先知道佢嘅 function 係咩，同埋你嘅動作方向要配合。
例如⬇️
- 背闊肌：主要係負責將上臂骨 **向後拉** 同 **向下推/下移**
- 胸肌：主要係負責將上臂骨 **向前** 同 **向內** 移動
當角度正確咗，先有機會真正「用到」嗰塊肌肉。
2) 揾到收縮感之後，加少少節奏停頓
當你終於搵到肌肉收縮嘅感覺，可以喺動作節奏上加少少停頓（例如收縮頂點停一停）。
咁做可以幫助身體意識同學習：你到底用咗邊塊肌肉、點樣用佢發力。
3) 動作多唔一定係好事：每塊肌肉用 5 個以內就夠
好多 IG／YouTube 都會教你用好多花款動作去刺激同一塊肌肉。
但我想提醒：Gym 太多變化，未必係好事⛔️
其實每塊肌肉，你只需要 3-5 個動作以內就已經足夠。
重點係：揀嗰幾個動作，係邊個可以俾你最容易攞到感覺，而且最容易做到「持續進步」。
In my past experience as a gym instructor, I’ve noticed that many people struggle with upper body strength, particularly when it comes to engaging the latissimus dorsi (lats). This muscle is often one of the hardest for students to grasp and effectively use.
Following the lats, the chest and shoulder muscles also present challenges. In contrast, students often report feeling more confident and capable when working on their legs and arms, stating that they “have no problems” in those areas. However, there are exceptions; some students may have weaker lower body strength, which can affect their overall performance.
💥 What are the most common reasons for poor muscle engagement?
In everyday life, we rarely actively use certain muscle groups. When a muscle is underutilized, two key issues arise:
1. The muscle gradually weakens or atrophies.
2. More importantly, the body doesn’t “know” how to engage and utilize that muscle effectively.
When you enter a training session, this leads to a dilemma: when trying to target a specific muscle, you might struggle to find the sensation of contraction in that muscle. Consequently, you may unconsciously recruit other muscles (like the arms) to complete the movement.
Over time, this results in low training effectiveness because you never adequately stimulate the muscle you intended to work on, perpetuating the weakness.
Based on my personal experience, I’ve compiled a few tips:
1. Understand the Muscle’s Function and Direction
If you want to train a specific muscle, you need to know its function and ensure your movement direction aligns with it. For example:
• Lats: Primarily responsible for pulling the upper arm back and down.
• Chest: Primarily responsible for moving the upper arm forward and inward.
Having the correct angle is crucial for effectively engaging that muscle.
2. Add a Slight Pause After Finding the Contraction
Once you’ve identified the sensation of muscle contraction, incorporate a slight pause at the peak of the movement. This helps your body become aware of which muscle is engaged and how to apply force effectively.
3. More Variety Isn’t Always Better: 5 Exercises Max
Many social media platforms, like Instagram and YouTube, promote a plethora of flashy exercises to stimulate the same muscle. However, I want to emphasize that too much variation can be counterproductive⛔️.
In reality, you only need about 3-5 effective exercises for each muscle group. The key is to choose those few exercises that help you establish the best mind-muscle connection and allow for consistent progress.
