v*****r
发帖数: 2325 | 1 今天晚上８点钟去了fitness 24 远一点的分支
测了一下力量大小水平,结果介于untrained 和novice 之间.
妈的, 看来过去几年花在gym membership上的钱都白费了.
一点都不严谨， 不科学.
决定从此讲科学严格训练， 看能不能达到或 10 lbs to intermediate level.
that's bench 1RM = 170, deep squat 1RM = 230 ah... or my body weight also
need to reduced.
free weight bench press 需要杠铃接触一下胸脯吧？
如果是这样的话,
8RM is only 110-115 lbs, and 3RM is only 125-130. 1RM is only about 130-135.
做free weight deep squat的架子还挺她妈 popular, 有两个家伙一直在用。 不过在
做的那小子根本没有蹲到大腿水平.
只好用smith machine, 好在她的轨道有一点角度
135 lbs 8 reps
155 | h****8
发帖数: 599 | | n**********5
发帖数: 60 | 3 "不过在做的那小子根本没有蹲到大腿水平." 99% people do it like that. Not a
surprise. Some people just like to put more weight on and do a quarter
squat. | v*****r
发帖数: 2325 | 4 不过根据版上中高手
不蹲到大腿水平的squat 用处不大
同样, bench press, 杠铃不接触 nipple line, 用处不大, isn't
of course you can press more weight
intermediate/advance athelets, please certify
a
【在 n**********5 的大作中提到】
: "不过在做的那小子根本没有蹲到大腿水平." 99% people do it like that. Not a
: surprise. Some people just like to put more weight on and do a quarter
: squat.
| j*******n
发帖数: 10868 | 5 Are you sure? Below are the videos for squat, half squat, quarter squat, and DEEP squat. The difference between half squat and quarter squat is somewhat insignificant, but full squat is way different. Most ppl I see in my gym are doing full squat (not deep squat), not perfectly, but closer to squat rather than half/quarter squat.
http://www.muscleandstrength.com/exercises/squat.html
http://www.muscleandstrength.com/exercises/half-squat.html
http://www.muscleandstrength.com/exercises/1-4-squat.ht
【在 n**********5 的大作中提到】
: "不过在做的那小子根本没有蹲到大腿水平." 99% people do it like that. Not a
: surprise. Some people just like to put more weight on and do a quarter
: squat.
| h****8
发帖数: 599 | 6 决定“可以蹲多低”的最重要因素是你身体的柔软程度。 只要背没有弓，你就可以继
续往低里蹲。一旦背弓了，安全起见，说明这个位置对于你身体来说过于勉强了。其次
是由你的站资决定的。适当宽站姿，可以让你蹲的更低而不round back.
然而是由你的目标肌肉决定“应该蹲多低”。越低越着重于刺激股二头，臀大肌，小腿
，过了平行位置以后，才逐渐转移成主要刺激股四头肌。 一定要说优劣么我看也没什
么。 可以作为训练计划中的variation | v*****r
发帖数: 2325 | 7 good website
http://www.muscleandstrength.com/exercises/barbell-bench-press.html
for bench press, the site says
"don't let bar touch your chest"
"always use the longest rep range possible without locking your elbows or
touching your chest. "
without locking your elbows
是指杠铃在最高点的时候不要伸直手臂休息吗？
在最低点不接触胸部 但是很靠近?
and DEEP squat. The difference between half squat and quarter squat is
somewhat insignificant, but full squat is way different. Most ppl I see in
my gym are doing full squat (not deep squat
【在 j*******n 的大作中提到】
: Are you sure? Below are the videos for squat, half squat, quarter squat, and DEEP squat. The difference between half squat and quarter squat is somewhat insignificant, but full squat is way different. Most ppl I see in my gym are doing full squat (not deep squat), not perfectly, but closer to squat rather than half/quarter squat.
: http://www.muscleandstrength.com/exercises/squat.html
: http://www.muscleandstrength.com/exercises/half-squat.html
: http://www.muscleandstrength.com/exercises/1-4-squat.ht
| n**********5
发帖数: 60 | 8 Okay, to clear things up. There are many different types of squats, and the
most popular onces are olympic style squat and powerlifting style squat.
Olympic style - stance is about shoulder width; all the way down till
hamstring touching calves. It is called olympic style because this is the
squat they do when they snatch.
Powerlifting style - wide stance (wider than shoulder) and you go down till
the top surface of both legs, at the hip joint, is lower than the top of the
knees.
Olympic style | h****8
发帖数: 599 | 9 well said.
the
till
the
【在 n**********5 的大作中提到】
: Okay, to clear things up. There are many different types of squats, and the
: most popular onces are olympic style squat and powerlifting style squat.
: Olympic style - stance is about shoulder width; all the way down till
: hamstring touching calves. It is called olympic style because this is the
: squat they do when they snatch.
: Powerlifting style - wide stance (wider than shoulder) and you go down till
: the top surface of both legs, at the hip joint, is lower than the top of the
: knees.
: Olympic style
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