Training Workshop

臥推沒有絕對對錯，只有符不符合目標。楷教練從槓桿原理拆解五個最常見的臥推錯誤：握距太窄、手肘內收、離心不足、肩膀代償、頂端靠攏，並說明拳頭對準手肘、肩胛穩定、放慢離心的正確發力技巧。

練了一兩年卻停滯？從訓練日誌的五個關鍵追蹤項目，找出課表哪裡出了問題，重新實踐漸進式超負荷。

重量停滯不等於訓練停滯，本文說明三個比磅數更準確的進步指標：組間疲勞刺激、總訓練量成長、恢復表現穩定，幫助訓練者用正確數據判斷自己是否真的在進步。

肩膀訓練受傷的根本原因是熱身不足、活動度不夠、動作錯誤，楷教練以親身三度肩傷經歷解析正確暖身順序與常見動作錯誤，幫你練得紮實又安全。

The scale is just one of many indicators of progress in training. Coach Kai has compiled five more reliable methods: whether training weight and reps have increased, whether there is systematic record-keeping, appearance and how clothes fit, weekly average weight trends, and whether you actively seek the cause when hitting a plateau. Cross-referencing these is essential to truly assess fitness effectiveness.

"Knees cannot go past the toes during squats" is the most prevalent myth in the fitness world. Coach Kai debunks this myth from a biomechanical perspective: the key factor in determining injury is whether the weight exceeds an individual's capacity, not whether the knees cross that line.

Coach Kai teaches you how to use RPE, RIR, and three body signals to accurately determine if your training intensity is truly adequate, and say goodbye to ineffective workouts.

Coach Kai debunks lower chest training myths: Horizontal pressing movements already sufficiently stimulate the lower chest. Most people should stop training the lower chest separately and instead focus on upper chest training to improve overall chest proportions.

Losing weight doesn't necessarily require cardio; the real key is a calorie deficit. However, the one thing you absolutely shouldn't skip during fat loss is weight training, because maintaining muscle means maintaining your metabolism.