健身新手必看！8個最常練錯的動作｜附訓練計畫&飲食建議 Part 2/2

你確定自己健身動作做對了嗎？其實很多人健身時，都犯了一些容易忽略的錯誤，輕則效果打折，重則受傷！這集影片從仰臥抬腿、側平板、深蹲到俯臥撐，全方位示範「常見錯誤 vs 正確姿勢」，讓你一看就懂、馬上調整！還教你每週怎麼安排重量訓練、有氧與飲食，真正讓肌肉長出來、效果加倍。让改變從這一集開始！

時間軸 Timestamps:
0:00 開場介紹 Intro
0:44 抬腿動作的錯誤與正確示範 Leg raises — incorrect vs. correct form
1:33 側面平板支撐的錯誤與正確示範 Side plank — incorrect vs. correct form
2:01 平板支撐的錯誤與正確示範 Plank — incorrect vs. correct form
2:43 驢踢的錯誤與正確示範 Donkey kicks — incorrect vs. correct form
3:31 俯臥撐的錯誤與正確示範 Push-ups — incorrect vs. correct form
4:15 舉鐵的錯誤與正確示範 Weight lifting — incorrect vs. correct form
4:54 俯身飛鳥的錯誤與正確示範Bent-over reverse fly — incorrect vs. correct form
5:33 蹲起的錯誤與正確示範 Squats — incorrect vs. correct form
6:10 答疑：健身的頻率與強度 Q&A: Training frequency and intensity
8:24 答疑： 運動前後的飲食 Q&A: Pre- and post-workout nutrition
9:11 結尾 Outro / Closing

Think you’ve been working out right? Think again! We break down the most common workout mistakes that could be sabotaging your progress—or worse, causing injuries. From planks to squats, donkey kicks to push-ups, we not only show you what NOT to do, but also how to correct your form for maximum results. Whether you're a beginner or already hitting the gym, this guide will make your workouts safer, smarter, and more effective. Watch till the end for practical tips on how often to train, how to combine cardio, and what to eat before and after exercise!