Syrax 出品的雜誌
訓練、營養、睡眠與恢復的深入指南——由 Syrax 創辦人撰寫，以清楚的答案取代迷思。
封面故事
營養與身體組成
How big your deficit should be, how much protein you need, how to train while dieting – and why the scale lies. The complete guide to losing fat without losing muscle.
2026年10月15日·閱讀時間 13 分鐘·English
雜誌新文章
活動度與傷害預防
Stiff hips, a tense neck, a rounded back from the desk? This 10-minute routine mobilises the joints that suffer most in everyday life – for deeper squats, pain-free pressing and a body that still feels good at 50.
2026年10月21日·閱讀時間 13 分鐘·English
穿戴裝置與追蹤Syrax
Five concepts, five philosophies: smartwatch, sports watch, recovery band with membership, fitness tracker with display – and the LEEK Pulse Pro without display, cloud or subscription. Which tracker suits whom? A fair comparison with all strengths and weaknesses.
2026年10月20日·閱讀時間 13 分鐘·English
居家訓練與徒手健身
Build muscle and get fit without a gym, without dumbbells, without excuses. The complete bodyweight plan for beginners and intermediates – with exercise progressions, a weekly schedule and the tricks that make even bodyweight really hard.
2026年10月19日·閱讀時間 13 分鐘·English
耐力與跑步
From the sofa to five kilometres non-stop – without side stitches, knee pain or frustration. The complete beginner's plan with walk-run intervals, technique, shoes, heart rate guidance and the mistakes most beginners make.
2026年10月18日·閱讀時間 13 分鐘·English
動作與肌群
The most popular exercise in the gym – and one of the most often performed incorrectly. Grip width, shoulder blades, arch, bar path, breathing and leg drive: how to press more weight, build more chest and protect your shoulders.
2026年10月17日·閱讀時間 13 分鐘·English
增肌與力量
No progression, no progress – but progression does not just mean "more weight". The seven ways to apply progressive overload, the best progression models for beginners and intermediates, and what to do when nothing moves any more.
2026年10月16日·閱讀時間 13 分鐘·English
Syrax 雜誌
每個主題的核心文章——最好的起點。
HIIT 與功能性訓練
Maximum effect in minimum time – if you do it right. What HIIT really delivers, which protocols work, how often to include it and why most "HIIT workouts" are not HIIT at all.
恢復與 HRV
HRV is probably the most valuable metric a wearable can provide – and the most often misunderstood. What it measures, which values are normal, how to measure it properly and how to guide your training with it.
The squat is the king of exercises – and the one most often performed badly. Step by step to perfect technique: stance, breathing, depth, knees, back, common mistakes and the right variation for your body.
分類
增肌、技巧、課表、耐力、HIIT 與活動度——訓練真正的運作方式。
熱量、蛋白質、減脂、補充品與備餐——配合訓練的飲食。
補充品
Creatine is the most thoroughly researched sports supplement in the world – and still surrounded by myths. What it really does, how to dose it correctly, whether you need a loading phase and what is true about hair loss, kidney damage and water retention.
2026年10月15日·閱讀時間 12 分鐘·English
睡眠、HRV、靜止心率與恢復——訓練之後才發生的進步。
健身手環、穿戴裝置與訓練數據——讓測量帶來更好的決策。
No screen, no cloud, no subscription, up to 30 days of battery: the LEEK Pulse Pro deliberately takes a different path from smartwatches. What the band measures, how the analysis works, where its limits are – and who it is worth it for.
主題
每個主題由一篇完整指南與多篇深入文章組成。
訓練
2 篇文章
科技與追蹤
穿戴裝置與追蹤
1 篇文章
營養
睡眠與恢復
訓練課表
0 篇文章
備餐與食譜
健康
男性健康
心態
心態與習慣
居家健身房與器材
睡眠與輪班工作
電子報
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