我问了AI。 给了我一些建议。)

来源: kathyzh 于 2026-03-04 10:07:06 [] [博客] [旧帖] [给我悄悄话] 阅读数 : (1211 bytes)

Vertical Pulling (Most Important)

  • Pull-ups (assisted if needed)

  • Lat pulldown (wide or medium grip)

  • Neutral grip pulldown

Focus cue:

Pull elbows down toward your hips — not back.

That cue changes it from upper back to lats.

...... omit some, too long

Muscle growth requires:

  • Adequate protein (~1.6–2g/kg body weight)

  • Enough total calories

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