[心得] 如何一步一步正確的硬舉(翻譯文)

看板MuscleBeach (健身)作者neiltsang (煞克(╬⊙д⊙)賣地殼)時間6年前 (2020/01/09 12:38)推噓9(9推 0噓 14→)

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Deadlifts: pull the weight from the floor to your thighs with a neutral back. 硬舉:以背部中立的姿勢從地面拉起重量到你的大腿 Here’s how to Deadlift with proper form: 以下是該怎麼用正確的姿勢硬舉: 1.Stand with your mid-foot under the barbell 腳掌的中段位於槓鈴的底下 2.Bend over and grab the bar with a shoulder-width grip 彎下去與肩同寬的握住槓子 3.Bend your knees until your shins touch the bar 蹲下直到你的小腿接觸到槓 4.Lift your chest up and straighten your lower back 胸椎打開然後維持下背的張力 5.Take a big breath, hold it, and stand up with the weight 吸一大口氣把氣收住之後把重量拉起 6.Hold the weight for a second at the top, with locked hips and knees. 在行程到最上端的時候停住一秒屁股跟膝蓋都要收好 7.Then return the weight to the floor by moving your hips back while bending your legs. 之後以屁股往後推的方式同時彎曲大腿把重量放回於地上 8.Rest a second at the bottom and repeat. 在地面上停一秒休息之後重複這段動作 Do five reps on the StrongLifts 5×5 program. 跑五乘五的課表做五組 Your lower back must stay neutral to avoid injury. 你的下背必需維持中立才能避免受傷 Rounding it during heavy Deadlifts is dangerous for your spine. 圓背在過於重的重量時對於你的脊椎是具有危險性的 It puts uneven pressure on your spinal discs which can injure them. 它導致不平均的壓力在你的椎間盤上可能會受傷 Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine. 硬舉時永遠要保持下背的中立你的下背要維持正常的向內彎曲 The fastest way to increase your Deadlift is to improve your form. 強化硬舉最快的方法就是改善錯誤姿勢 By pulling more efficiently, you can use more muscles and Deadlift heavier weights. 要拉的更有效率你可以使用更多肌群舉起更大的重量 This results in more strength and muscle gains. 如此一來你不但增加肌肉強度也上升了 The best way to improve your form is by practicing Deadlifts with proper form. 姿勢要進步最好的方法就是在練習時都使用正確的姿勢 This is the definitive guide to proper form on the conventional Deadlift 這就是如何做這個爭議性的動作--硬舉正確的指南來源(完整教學):https://stronglifts.com/deadlift/#gref 心得：本魯覺得還是多多練習找人看動作會比較實際用紙本來學習只是概念上的補充請巨巨幫看的話免錢又有效率 (當然也要注意不要打擾到人家XDD) 文中說膝蓋要lock我是比較疑問樓下巨巨再補充 -- ※ 發信站: 批踢踢實業坊(ptt.cc), 來自: 61.220.255.143 (臺灣) ※ 文章網址: https://www.ptt.cc/bbs/MuscleBeach/M.1578544720.A.282.html ※ 編輯: neiltsang (61.220.255.143 臺灣), 01/09/2020 12:40:08

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ghostforever

01/09 13:07, 6年前 , 1^F

01/09 13:07, 1^F

謝謝更正我在翻的時候眼花XDD

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