时间卡卡 15分钟重训菜单（巨人观）
挑战巨人，体验超级组合的力量
初阶方案：建立基本肌耐力
准备工作：暖身活动不可少
A方案 - 巨人的起步
暖身: 哑铃旋转肩推 (轻量30下)
动作一: 哑铃提举 (Upright-row) (15RM, 3组)
动作二: 哑铃二头弯举 (15RM, 3组)
动作三: 哑铃三头伸展 (15RM, 3组)
B方案 - 骨骼的强化
暖身: 哑铃拳击 (轻量30下)
动作一: 哑铃平举或侧平举/前平举(15RM, 3组)
动作二: 哑铃二头直立弯举(15RM, 3组)
动作三: 哑铃三头伸展(15RM, 3组)
C方案 - 综合锻炼
暖身: 绳索前推（两手各轻量）
动作一：机械肩推（低位）(15RM, 3组）
Dynamic Shoulder Press or Smith Machine Shoulder Press with a focus on proper form and control to avoid injury.
For the first repetition of each set have a spotter assist you in lifting the weight up to prevent any accidents.
The second repetition of each set should be done without assistance from a spotter as this will help improve your strength and endurance.
It is important that you maintain good form throughout the entire exercise to avoid injury.
Dynamic shoulder press:
Stand facing away from the barbell rack with your feet shoulder-width apart.
Hold onto two dumbbells at shoulder height with your palms facing forward.
Slowly lift both arms straight up over your head until they are fully extended before slowly lowering them back down to starting position.
Smith machine shoulder press:
Stand inside the smith machine with your feet shoulder-width apart and hold onto two dumbbells at chest level with your palms facing forward.
Slowly push both arms straight up over your head until they are fully extended before slowly lowering them back down to starting position.
The third repetition of each set should be performed without any assistance from a spotter as well but it is important that you maintain good form throughout the entire exercise to avoid injury.
In conclusion,
it is important that you remember these points:
Always warm-up before starting any workout routine
Start light and gradually increase weight as needed
Maintain proper form throughout every exercise
Remember these tips for better results in improving muscular strength!