a*****y
发帖数: 311 | 1 9月初开始进行力量训练，也开始关注Weightlifting和Fitness这两个版，受益匪浅。
一直潜水，今天上来冒个泡，汇报一下这两个半月来的锻炼效果。
先比较一下两个多月来体重和基本物理参数的变化。
时间9月12号-> 11月15号
=======================
体重： 160 lbs -> 166 lbs
胸围： 95cm -> 98cm
腰围： 83cm -> 84cm
臀围： 93cm -> 94cm
左臂： 33cm -> 33.5cm
右臂： 32.5cm -> 33cm
左大腿：56.5cm -> 59cm
右大腿：57.5cm -> 59cm
左小腿：36.5cm -> 37cm
右小腿：36.5cm -> 37cm
身高没变 ：），维持178cm.
主要力量参数如下：
====================================
ATG Squat: 185 lbs x 6 reps (max ~= 215 lbs)
Deadlift: |
h****8
发帖数: 599 | |
j*********g
发帖数: 3826 | 3 不错啊，不过卧推的成绩很不正常，胆子要大一点，重量加上去才有进步。
【在 a*****y 的大作中提到】
: 9月初开始进行力量训练，也开始关注Weightlifting和Fitness这两个版，受益匪浅。
: 一直潜水，今天上来冒个泡，汇报一下这两个半月来的锻炼效果。
: 先比较一下两个多月来体重和基本物理参数的变化。
: 时间9月12号-> 11月15号
: =======================
: 体重： 160 lbs -> 166 lbs
: 胸围： 95cm -> 98cm
: 腰围： 83cm -> 84cm
: 臀围： 93cm -> 94cm
: 左臂： 33cm -> 33.5cm
|
m*******r
发帖数: 4468 | |
a*****y
发帖数: 311 | 5 没有spotter的话，bench press是三个里面最不敢上重量的，（squat好歹有架子）。
另外bench press比较差还是因为肌肉平衡不行（器械上能多出不少），9月份刚开始练
得时候才推95磅。
【在 j*********g 的大作中提到】
: 不错啊，不过卧推的成绩很不正常，胆子要大一点，重量加上去才有进步。
|
v*****r
发帖数: 2325 | 6 ass to grass, deepest squat, isn't it.
google'd a bit, some people say it's better than parallel full squat, true?
at least boost felxiblity more and build more muscle on your ASS...
i could not find authorative website detailing its techniques. Although
there some online forum discussions. Could you post one?
【在 a*****y 的大作中提到】
: 9月初开始进行力量训练，也开始关注Weightlifting和Fitness这两个版，受益匪浅。
: 一直潜水，今天上来冒个泡，汇报一下这两个半月来的锻炼效果。
: 先比较一下两个多月来体重和基本物理参数的变化。
: 时间9月12号-> 11月15号
: =======================
: 体重： 160 lbs -> 166 lbs
: 胸围： 95cm -> 98cm
: 腰围： 83cm -> 84cm
: 臀围： 93cm -> 94cm
: 左臂： 33cm -> 33.5cm
|
a*****y
发帖数: 311 | 7 yes, some call it ass to grass and some call it ass to ground, it is indeed
the deepest squat and trains your glutes and hamstrings more than the
parallel full squat does. I am not sure if it is better or worse than the
parallel full squat, some suggest that one shall do both alternatively to
gain the maximum effect. personally i like the ATG a lot better as it feels
better.
i actually don't know of any authoritative website either, when i started
training i just googled a lot and i think there
【在 v*****r 的大作中提到】
: ass to grass, deepest squat, isn't it.
: google'd a bit, some people say it's better than parallel full squat, true?
: at least boost felxiblity more and build more muscle on your ASS...
: i could not find authorative website detailing its techniques. Although
: there some online forum discussions. Could you post one?
|
v*****r
发帖数: 2325 | 8 ass really touch ground? or 1 or 2 inch to ground?
by the way do you bounce off from low point or stay at the lowest point for
one count then rise up?
indeed
feels
【在 a*****y 的大作中提到】
: yes, some call it ass to grass and some call it ass to ground, it is indeed
: the deepest squat and trains your glutes and hamstrings more than the
: parallel full squat does. I am not sure if it is better or worse than the
: parallel full squat, some suggest that one shall do both alternatively to
: gain the maximum effect. personally i like the ATG a lot better as it feels
: better.
: i actually don't know of any authoritative website either, when i started
: training i just googled a lot and i think there
|
j*********g
发帖数: 3826 | 9 135不是可以推7个么？你找155推3个总可以吧？总是要先在重量上突破，然后慢慢增加
同样重量下的次数，这样才能涨得快。
【在 a*****y 的大作中提到】
: 没有spotter的话，bench press是三个里面最不敢上重量的，（squat好歹有架子）。
: 另外bench press比较差还是因为肌肉平衡不行（器械上能多出不少），9月份刚开始练
: 得时候才推95磅。
|
a*****y
发帖数: 311 | 10 谢tips！下次去Gym就加重量
【在 j*********g 的大作中提到】
: 135不是可以推7个么？你找155推3个总可以吧？总是要先在重量上突破，然后慢慢增加
: 同样重量下的次数，这样才能涨得快。
|
a*****y
发帖数: 311 | 11 "ass to ground" is a vivid way to put it, but not don't take it literally, in fact most
people can't have his ass touching ground even without weights, unless your
thigh is unusually longer than your shank.
I don't bounce -- on shall never do that as i heard it is bad for your spine
-- I stay at the low point for 1 second before going up.
for
【在 v*****r 的大作中提到】
: ass really touch ground? or 1 or 2 inch to ground?
: by the way do you bounce off from low point or stay at the lowest point for
: one count then rise up?
:
: indeed
: feels
|
r*k
发帖数: 915 | 12 这样么，但是我的PT一直是让我不要在低处停留，也不要为了蹲更深一点而在下降的最
后阶段减速，到
底要马上发力，虽然因为重量的关系这样也看不出什么明显的bounce...
literally, in fact most
your
spine
【在 a*****y 的大作中提到】
: "ass to ground" is a vivid way to put it, but not don't take it literally, in fact most
: people can't have his ass touching ground even without weights, unless your
: thigh is unusually longer than your shank.
: I don't bounce -- on shall never do that as i heard it is bad for your spine
: -- I stay at the low point for 1 second before going up.
:
: for
|
S*********g
发帖数: 2347 | 13 你坐在椅子上试试膝盖最多能弯曲多少就知道了，离地面还好远呢
for
【在 v*****r 的大作中提到】
: ass really touch ground? or 1 or 2 inch to ground?
: by the way do you bounce off from low point or stay at the lowest point for
: one count then rise up?
:
: indeed
: feels
|
