s***r
发帖数: 358 | 1 Hope everyone's training is going well! Mine certainly hasn't been for the
past couple of months. I have been having left shoulder pain since last July
. It got better in October. But I strained it again in January after a few
weeks of benching. On top of that, I strained my hip flexor in October
during a pause squat and couldn't squat for months. The pain from not being
able to train is less bearable than the one from the injuries themselves. I
did what I could to get everything better and star... 阅读全帖 |
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c******t
发帖数: 1733 | 2 灌水铁匠差的不是文化，差的是耐心；多的不是时间，多的是寂寞
1. 你天生胳膊长身子短，是个deadlift好料。
2. 对初学者来说，squat 比deadlift难些，你需要时间让他们even out, 并最终
squat超过deadlift。
3. 安排好训练， 确保squat 时能focus 技术和tension。如果一天同时安排squat,
deadlift， 先做squat； 如果安排在同一星期，先安排squat。
4. 起始位置很重要，包括要设定舒服的bar的高度，bar 放在肩上，你应该是很自
豪的，不是垂头丧气的。要紧紧握住bar,这样你才能激活你的中枢神经系统，才能
squat大重量。
5. 蹲的低是好东西，但要量力而为。你底最低处，也就是hole，身体应该能保持
tension. 在hole位置时，身体应该像一张拉满的弓。
这段最有用，其实也就是plie squat, 就不翻译了：Conduct the following
experiment: With no weight, relax into as deep a bodyweig |
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v*****r
发帖数: 2325 | 3 watch guys at olympic lifting, don't see any rounded back at all.
http://www.youtube.com/watch?v=aUEXUZtJN4Q&feature=player_profi
this include xugang zhan's lift, over head deep squat 200KG, truely a mutant!
amateur should never try this kind of complicated lift with this kind of intensity.
but olympic athletes' form are something to learn.
rounded back during sq and dl is generally considered bad form, especially
under big load.
read rippletoe starting strength or "essential strength and condit... 阅读全帖 |
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s*******l
发帖数: 8 | 4 想问问大家有没有这种情况，就是在做Squat时，行进到一半左右，脑部后方会突然疼
痛，但能忍住，做完squat后，再做其他肌肉练习时，疼痛慢慢消散。
说说我是怎么做squat的。一直去上gym的strength课，每次分练各个肌肉，其中squat
一般是热身后的第一或第二组练习。squat练习一般持续5分钟左右，肩上放一根
barbeoll，不停地下蹲，跟着音乐节拍那种。我已经练了一年了，之前从来没有头痛过
，最近连续几次去上课，每次一做squat一会儿就头痛，从后脑勺开始，非常难受。最
近也没加重量。觉得非常奇怪，不能理解。身体状况不错，也没有生活上的变化。大家
能不能帮我分析分析，正常吗？需要去看医生吗？谢谢大家！ |
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w*******1
发帖数: 1789 | 5 在facebook上follow的一个page，这个月有个squat-a-thon的活动。各种形式都可以，
只要你squat的姿势正确。。
目前为止我一直有坚持， air squat, wall ball shots squat , over head squat...
..
想练pp的也加入吧，最多一天也就100个squat，没多难，也不费时间的。。 |
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S********t
发帖数: 3431 | 6 前阵伤了腰，squat到到240就停掉了。改练 Plyometrics，就是弹跳和爆发力训练。
别看一套练习就几个简单动作，只靠 body weight，练下来比做5x5累多了。
刚开始的时候担心max strength会降，后来等腰好点发现 squat反而更轻松了。后来就
混着 squat和 Plyometrics练，day 1 squat, day 2 Plyometrics，day 3 rest
本来十一月十二月就没指望 squat能继续往上练，各种travel还有 ski trip打乱很多
训练，停停练练。结果没想到现在能做到了八月底刚开始健身时的目标255 5x5(1.5x
bw)，还觉得有至少10lb空间。
我捉摸着这squat不比 bench，虽然腿部力量起来了，但形体的加分真没没多少，反而
还不太好穿裤子。反倒是练Plyometrics能跑能跳，才感到下的苦功夫有了收获。咱业
余健个身，蹲多少的数字没意思，抓个框突破过几个人才是真能体会到好处。 |
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s***r
发帖数: 358 | 7 There could be many different reasons that may cause you to pitch forward or
shift the weight to your toes, but here are the two most common ones:
1) You get loose in the hole or your back is not tight. When you get out of
the hole, you chest would collapse and as a result you would pitch forward.
The fix for this is simple - just keep your back tight and descend in a
controlled manner.
2) Your quads are not strong enough. In this case, when you get out of the
hole, you will see that your hips g... 阅读全帖 |
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T*********e
发帖数: 39815 | 8 【 以下文字转载自 Fitness 讨论区 】
发信人: crossfit (kettlechallenge), 信区: Fitness
标 题: 也谈squat
发信站: BBS 未名空间站 (Wed Sep 2 11:58:52 2009, 美东)
最后一篇技术贴，没存货了。
Squat 的好处无需多说了。Squat简单说分两步，第一步以臀部为轴sit back, 要注意
重心要落在base, 膝盖和脚的连线垂直于地面。第二步起身，从脚后跟发力，力量从脚
后跟到膝盖，大腿，臀部后背沿一条与地面垂直的线上传。其实，squat 的过程和
vertical jump基本一样。
我这里主要说squat会遇到的两个问题。第一个是range of motion 不够，表现在下蹲
的角度只能到90度，甚至到不了90度。 这个问题主要是转轴，也就是臀部周围关节和
肌肉的柔韧性不足引起。第二个问题是平衡性。人从胎里就有对失去平衡有条件反射，
表现在squat，特别是pistol时，担心失去平衡， 试图扭转过来。这两个问题的纠正就
需要增加hip flex的柔韧性和增加身体的平衡性训练，具体可以 |
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s***r
发帖数: 358 | 9 Squat:
1) Fix the depth issue. Go parallel. If you have issues going to parallel
due to poor ankle mobility, fix that first.
2) Fix the flaring elbow issue. Pull your elbows towards your lats and keep
them there during the whole time. Pull your elbows forward the minute you
explode out of the hole. This will keep your chest up.
3) Since you squat with high bar position, all you need to do is: a)
initiate the squat with your hips sitting back a tiny bit. This will keep
the weight on your heels; b... 阅读全帖 |
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f*******d
发帖数: 12693 | 10 有很多种练法，不光是squat，squat也有很多种。powerlifting squat，Olympic squa
t，Romania squat，sumo squat，各有各的侧重点。我觉得大重量suqat对跳跃这类的帮
助不小，但是一般滑滑不见得有多大用。另外我觉得练telemark的人不妨多练练负重wa
lking lunge，练downhill的不妨多坐坐马步。脚上也下点功夫，负重提踵之类的也做做
。 |
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u******a
发帖数: 7843 | 11 stonglifts 说“Either Squat high bar and keep your torso upright, or put the
bar lower and sit back.”
http://stronglifts.com/squats-exercise-lower-back-pain/
low bar是膝盖不过脚尖，hip sit back。身体前倾控制不了是因为你low bar做
olympic squat，改变了leverage，如果是olympic squat的话，杠铃放在high bar位置
手扶一下就好了，上身比较直，重量在斜方肌上。 |
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g****c
发帖数: 346 | 12 我因为把dips加到我StrongLifts的workout里面,但是又不想花钱专门买个dip station
, 所以就自己做了个简易的dip bar.
这个dip bar需要你有power rack或者squat cage.
1) 量一下你的power rack或者squat cage的两根safety pin之间的距离. 我的是4英尺.
2) 去Lowes买个1'x10的black iron pipe, 大概$20. 在lowes让工作人员给锯成两截 (
2个5英尺), 或者适合的长度.
http://www.lowes.com/pd_313571-185-314+1X120_0__?productId=3538
3) black iron pipe外表不太干净, 而且还有些油. 可以买上一罐最便宜的spray
paint把两根bar喷一下, $.99.
用的时候就把两根bar直接放到safty pin上.
这个bar还可以用来做很多别的东西, 比如为了练squat form的wall squat, 或者练
shoulder flexiblity http://strongli... 阅读全帖 |
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s***r
发帖数: 358 | 13 Thanks for the pointers! I am paying extra attention to my back tightness
this week. Yeah, SSB Squat exposed my weakness. When squatting with a SSB
bar, it's more difficult to get a tight back when since you won't be able
to use the bend-the-bar cue to get the lats and upper back tight. This
however is much easier when using a straight bar.
My front squat still sucks. I think it's mainly due to not being able to
effectively stabilize my mid section. Any advice on improving the front
squat? |
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F******a
发帖数: 562 | 14 【 以下文字转载自 Fitness 讨论区 】
发信人: FunnyMia (穷开心), 信区: Fitness
标 题: 请大家帮忙check一下squat和deadlift的动作，谢谢！
发信站: BBS 未名空间站 (Thu Jan 23 15:21:05 2014, 美东)
昨天恢复性训练，第一次拍了squat和deadlift，也第一次看清楚自己的动作，汗……
Squat用155lb，做了4次，自己看了，觉得杠铃位置可以再低一点，颈椎有一点前伸，
手间距略宽了，上身前倾有点多，站起来的时候腰有些没撑住，臀先抬起，上身才起来
……
Deadlift本来没打算练，后来想想干脆就拍一下，所以只用了135lb，动作之间间隔长
了点（实在累了……），发力的时候腰部有些不稳……
请大家批评指教！
Squat
Deadlift |
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c*******k
发帖数: 2427 | 15 最近看的 squat 的种类太多乐，就是想知道一下那个最基本的动作要领是否都一样：
While in the bottom position, shift gravity to your heels, tighten up your
upper back and abs, externally rotate the legs at the hip by shoving the
knees outward and engage the glutes and hamstrings。
Plie Squat、Box Squat的区别主要是 stance width 不一样？
squat, |
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v*****r
发帖数: 2325 | 16 SQUATERS： WHAT DO YOU FEEL AFTER INTENSE SQUAT DAY？ 欢迎抛砖。。。
２周以前DID A SQUAT SESSION， TO １７５ ＊ ４。 结束后觉得后背 深处有些不适
。 但是几个小时过后就没什么了。i know the rack was a bit high, putting back
i need raise toe a bit, which led barbell tilt abit.... so i stop that
session short... only 4-5 sets...
前天DID ANOTHER SQUAT SESSION， TO MAX １７５ ＊５。
DURING BREAK， DID WEIGHT PLANK ＋２５。 第２天没感觉， 昨天做了一些AB
WHEEL 和SITUP， 今天发现后背 深处 有一些SLIGHT SENSATION，SHORT DURATION，
描述不出那种感觉， 也说不上BOTHERING， 但是以前没这种感觉。
不知道是SQUAT 引起的， 还是AB WHEEL A |
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l********y
发帖数: 1327 | 18 need to tell everybody again about squats
squats is the top 1 practice of all, not "one of"!
but everything comes with a price, the higher the value, the higher price
the price of squats is its danger of injury, it is the highest injury prone
movement of all, not "one of"!
I see more and more ppl on this board are doing 5x5 or 3x5, it's good but
you should know your physical limit before you start.
generally speaking, as a amateur, if you weight < 180lb, your "safe" range
should be below 185lb. ... 阅读全帖 |
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a********g
发帖数: 790 | 20 呵呵，非正式+正式练了有两年半了，经过了newbie gain，现在进步慢了。bench 和
sumo DL 还有点newbie gain，因为form一直没掌握好。
squat能上300磅绝对开心死了。
训练内容呢，之前follow过一个powerlifting club coach写的summer program。其他
时候都是自己随意。
现在的训练，train every other day，
sumo DL+ bench，full body accessory, squat + bench, full body accessory 然后
从头来。
full body accessory 包括 pullup (重点提高对象)，good morning, straight leg
DL,pistol squat, single leg DL, penley rows, bentover rows, military press,
etc.
我从这些movement里选，经常换换也不错。
还有小细节，举铁前 foam roll， 或者用 lacrosse ball. off day ... 阅读全帖 |
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d*******g
发帖数: 8992 | 21 比如free motion squat的340lbs大概相当于普通squat(杠铃的那种）的多少？
很想测一下3大核心的重量，可惜现在一个人去，没spotter.
谢谢 |
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r********y
发帖数: 2540 | 22 做梦也没想到back Squat竟然能压迫颈椎导致右臂右手发麻！放狗一搜原来无数人有此
等坑爹问题，是个多发症状啊。歇了一个月才好。现在改为front squat，顿时觉得安
全多了。赶问对肌肉群的刺激有啥不同？ |
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g**4
发帖数: 863 | 23 front squat难度会更大，form更难掌握，对柔韧性要求也更高
还是先练好back squat在去练前蹲吧
如果蹲的不够低的话2者效果不会太明显 |
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s***r
发帖数: 358 | 24 There are a lot of glaring issues, but I'll just point out a few big
ones:
1) There was no setup. You simply went under the bar and unracked it. You
even shuffled the bar around your back right after you unracked it. You won'
t be able to do this when the weight gets heavy. Spend more time on the
setup which is key to make a lift. When you are done with a proper
setup and ready to unrack the bar, your upper back should be super tight,
your lower back should be arched, belly should be full of air... 阅读全帖 |
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F******a
发帖数: 562 | 25 昨天恢复性训练，第一次拍了squat和deadlift，也第一次看清楚自己的动作，汗……
Squat用155lb，做了4次，自己看了，觉得杠铃位置可以再低一点，颈椎有一点前伸，
手间距略宽了，上身前倾有点多，站起来的时候腰有些没撑住，臀先抬起，上身才起来
……
Deadlift本来没打算练，后来想想干脆就拍一下，所以只用了135lb，动作之间间隔长
了点（实在累了……），发力的时候腰部有些不稳……
请大家批评指教！
Squat
Deadlift |
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s***r
发帖数: 358 | 26 Yeah, generally I'd stay with the same program if I continue to make gains.
You could certainly switch out some assistant lifts that haven't been
working well for you. If your volume continue to increase over a month/year
period, your lifts will go up.
I've made great gains while following the GIP program. I got my first 3
plate squat, and first 4 plate deadlift while following this program. Most
importantly the auto-regulation concept I learned along the way is
invaluable to my training.
Some o... 阅读全帖 |
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s***r
发帖数: 358 | 27 With weak quads, I've always struggled with front squat. In the last couple
of days, my lower back has been bothering me so I picked up front squat
again. Considering I haven't front squatted since last September, I am
pretty happy with this little beltless PR:
This is about 69% of my lower bar max and 74% of my high bar max. I need to
get it up to 80% of my max. Bodyweight sits around 175lb. |
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s***r
发帖数: 358 | 28 I assume you are using the clean grip for the front squat? If so, it's most
likely due to poor wrist mobility and/or tight lats. Start with gripping the
bar with only two fingers (index and middle finger). Keep doing it for a
few weeks. Your body will eventually adapt and your wrist mobility will
improve.
If you have a training parter, you can try 1:55 from the following video:
When in front squat rack position, the bar should be directly on top of your
collar bones. It won't directly in touch w... 阅读全帖 |
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s***r
发帖数: 358 | 29 The program called for 300x3x2, but I decided to turn last set into AMRAP
set to see where I am at. I wanted 10 reps, but I felt like I was going to
pass out after rep 9, so stopped there.
High bar squat 300x9:
I also got a pause squat PR earlier in the week as well.
310x1 high bar pause squat: |
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s***r
发帖数: 358 | 30 When squatting with the safety squat bar, the weight is cambered out in
front of you. This causes you to feel like it’s dumping you forward and
forces you to use your entire back to keep it steady. So my head going
forward was not a voluntary action but my body getting dumped forward by the
weight. I needed to constantly fight that dump with my back, but my back
was not strong enough and got so fatigues towards the end of the set. So the
last few reps looked really ugly.
Ideally the bar should g... 阅读全帖 |
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B*D
发帖数: 5016 | 31 请问safety squat bar是否可以减轻深蹲过程中对low back的压力？
对于Front squat，这个safety bar有没有益处？
我看youtube，似乎用这个safety squat bard做前蹲，姿势比较奇怪。 |
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y****l
发帖数: 97 | 32 Are squats bad for knees? How to do squats without hurting knees? What's the
alternative exercise? I like squats but I prefer to keep my knees healthy. |
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c**s
发帖数: 798 | 33 【 以下文字转载自 Fitness 讨论区 】
发信人: cxks (cxks), 信区: Fitness
标 题: 问一个白人做squat是不是能让屁股变大。
发信站: BBS 未名空间站 (Thu Sep 2 18:46:47 2010, 美东)
他赶忙纠正说，是让屁股tighter,还很shy地说。哎，白人做squat是让大屁股tighter,
我做squat是让屁股bigger,境界就是不同阿。 |
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d*i
发帖数: 9453 | 35 ☆─────────────────────────────────────☆
feelingbad (Taken) 于 (Thu May 31 15:00:56 2007) 提到:
我是健身菜鸟，问个愚蠢的问题：做squating的时候，如何确定
扛多少合适呢？
看了前面关于squat对健身的作用的帖子，我今天也开始试着
做。因为以前没有做过，所以从90开始做起，做了四组(90, 100,
110, 120), 每组12个。做完后，腿、臀、腰似乎没有什么异样
的感觉，但我不敢再加了，怕伤了老胳膊老腿老腰。
问各位高手：对于合适的重量，做完了，是什么感觉？
☆─────────────────────────────────────☆
manhunt2 (300) 于 (Thu May 31 15:33:49 2007) 提到:
如果以前没有做过，今晚好好睡一觉，明天就知道感觉了．从小重量开始没问题．
☆─────────────────────────────────────☆
FakedYige (贾一哥) 于 (Thu May 31 15:53:58 |
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d*i
发帖数: 9453 | 36 ☆─────────────────────────────────────☆
prettyday (zucchini的美丽日子) 于 (Fri Dec 7 01:32:00 2007) 提到:
能够感觉疼，也可以坚持着跟着做下来。是正常的，还是我股四头肌太弱，还是说明膝
盖有问题？
大家做空手squat时膝盖附近会疼吗？
☆─────────────────────────────────────☆
Cortega (Emmanuel) 于 (Fri Dec 7 03:53:31 2007) 提到:
姿势不对吧，要有往后坐的感觉，下到底的时候膝盖尽量不要越过脚尖
☆─────────────────────────────────────☆
wildMerth (Merth) 于 (Fri Dec 7 13:03:57 2007) 提到:
Yes, agree. Just simply throw your weight at the supporting cushion if on an
angled squat machine (guess C |
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c**s
发帖数: 798 | 37 他赶忙纠正说，是让屁股tighter,还很shy地说。哎，白人做squat是让大屁股tighter,
我做squat是让屁股bigger,境界就是不同阿。 |
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f*******n
发帖数: 5241 | 38 人家说的那个squat是那种大重量的squat。算了，我也懒得说那么多了，
你要实在担心这担心那的就别练了。说实在的，就你那么瘦，长点肉其实
是好事。
关。 |
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B*C
发帖数: 388 | 39 皮带肯定有用，我以前腰力就不够，腰锥突出后医生给我一个和GYM差不多的皮带。当
然了，后来我
也在意，再也没做过任何提的动作。。dead lift 都会痛。squat更别说了。
还有，那个卷筒也是护具，我以前squat杆会把背搓出红血凛子。当然我也是娇气那种。
人，如果一腰锥间盘突出就完了。。。很难或是永远也回不到和完全健康时一样。。小
心点吧。 |
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S*M
发帖数: 10832 | 40 看板上都说练squat重要
我去不了gym，只能在家搞搞
家里有barbell，100来磅的weights
不知道有啥alternative，我试了单腿squat，但是起不来。。。 |
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m**********g
发帖数: 188 | 41 是不是split squat前面的大腿要更低，而lunge前面的大腿和地面平行呢？
我感觉重心可能也有差别，split squat在前脚后跟，Lunge应该是在哪里？而且，这两
个动作锻炼的肌肉应该是差不多的，细微的差别在哪里？ |
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p********f
发帖数: 5148 | 42 这个动作的要领是什么？为什么我用的重量
比front squat和back squat轻很多，否则
蹲不下去？教练说这是flexibility issue.
可我肩部的flexibility还行啊。 |
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S***a
发帖数: 437 | 43 做squat，因为没有人spot，从来都是在smith machine上做，感觉安全些。
我自己感觉，可能往其他方向的分力少一些，稳定性的训练效果会差点。
和普通的Free weight做Squat还有什么区别吗？请大家指教。 |
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f****s
发帖数: 145 | 44 不做或者少做Squat对上身肌肉的影响会有多大？
Squat是好，锻炼肌肉多，早上睡醒彩旗飘，但
实在不想让腿再粗了。 |
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a***a
发帖数: 40617 | 45 现在开始重新做HST，一天将近30个sets
按照HST官网的建议，一上来就是1组squat，2组deadlift
感觉上来就squat是比较科学的，毕竟后面没啥需要大腿的，而且还能boost一下睾酮
但是2组deadlift如果拼重量拼太狠，后面很多需要core strength的动作（比如
肩推，比如挂臂举腿）都比较痛苦啊
是不是应该把deadlift放到最后再做呢？
会有什么负面影响呢？ |
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M***y
发帖数: 2252 | 47 squat多重
音乐节拍……华尔兹和rap可不是一个节拍……
squat |
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p********e
发帖数: 16048 | 48 靠近尾椎骨的脊柱有点疼
我怀疑是squat 和 我走路的时候撞了下 之一导致
我的squat很轻 才14kg |
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x*******u
发帖数: 1180 | 49 同是crossfit 友， 握手。。
我们今天力量训练是front squat，小PR 了一把： 95lb.. WOD
10-9-8-7-6-5-4-3-2-1 (55lb)
Front squat
High bar pull up
Push up
上完课， 累倒不是累， 就是腿，pg 酸，膝盖发软。。。 |
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s****e
发帖数: 1984 | 50 我1RM Front Squat可以做到110了，但要是ATG的front squat,也是95lb. |
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