s***r
发帖数: 358 | 1 Thanks all for the kind words. I can't do bench and dead yet as my rib
cartilage and scm (sternocleidomastoid) injury are not 100% healed yet. So
for now I will just squat 2-3 times a week and do some sled dragging on the
side. |
|
n*******n
发帖数: 1115 | 2 因为常去的gym只有一个smith所以做squat的时候总是觉得不太对，大部分时候大腿正
面比屁股要酸痛得多，现在我已经尽量脚往前伸，重心到底是放在脚兼还是脚跟呢？ |
|
u******a
发帖数: 7843 | 3 重心在哪根本不需要靠垫东西来控制. 举重鞋后脚垫高是解决踝关节柔韧性不足的问题.
做box squat大概会好点. 重心靠前一般是因为对重量没感觉, 恐惧往后倒, 所以本能
的把重心前移. |
|
a********g
发帖数: 790 | 4 Recently, I have been hitting my opener before go down to volume in my main
lifts.
Pretty happy with my squat. Stronger and leaner than I have ever been. |
|
f*******n
发帖数: 5241 | 5 真心羡慕。我都不敢做体重两倍的梦。和你想bench两个大盘类似，
我就想着什么时候能squat 200磅。 |
|
a********g
发帖数: 790 | 6 从2011年秋加入powerlifting club开始认真练的。好像squat对我来说比较natural，
重量慢慢加起来的。膝盖从来没什么问题。
膝盖问题有可能因为蹲的时候姿势不太对。开始可以用小重量，不过要把姿势练好,就
是motor pattern，如果没有人教的话，可以把视频贴上来，版上很多人都会给好的建
议的。 |
|
f*******n
发帖数: 5241 | 7 Nice form. I can only squat 115lbs now. :( |
|
m*******r
发帖数: 13263 | 8 I saw nothing relevant to squat in the comments...lol |
|
a********g
发帖数: 790 | 9 No barbell, no weights? No worries!
Introduce a new way you could squat in your kitchen! |
|
a********g
发帖数: 790 | 10 reddit上前段时间有kitchen squat，不过是用的杠铃。 |
|
|
J******S
发帖数: 1452 | 12 本来就不会酸啊
姿势正确的话大腿和屁股都不应该酸
我做35lbs overhead squats 30个最后酸的是胸lol |
|
d****r
发帖数: 2912 | 13 这个Kb swing 有点儿像squat 了。 |
|
f*******n
发帖数: 5241 | 14 My BP is almost back to where I was last year. Squats
and deads still lag behind big time. My last marathon
training cycle had trashed my legs.
Glad to see that you are gaining back your strength. |
|
f*******n
发帖数: 5241 | 15 Your squat numbers are absolutely amazing. |
|
s***r
发帖数: 358 | 16 You are absolutely right. I thought my body had recovered over the weekend.
Since the program called for another x2@RPE 9, I got a bit aggressive and
let ego get in the way. I should have stopped at 310x2 which was very hard.
It feels good to be able to squat 3 times a week though. |
|
a********g
发帖数: 790 | 17 That's awesome that you are squatting 3 times a week!
. |
|
C****N
发帖数: 108 | 18 效果很牛吗？
怎么每次crossfit都会包括一种squat。这个没练过，觉得非常的难，比卧推难多了
关键是动作总不到位，很难矫正 |
|
j*******7
发帖数: 930 | 19 我这个MRI确实没看出来...但是在L上的痛点很明显很持久，己说有的MRI看不出来，必
须侵入性的监测才可以准确...
现在犹豫看不看CT，据说这个辐射较大。大牛问下，你这个除了PT外，自己如何锻炼的
啊，靠前的Squat么？
我看了PT外加chiropractor , 感觉效果不明显，很头疼下一步如何...貌似N多诊断就
要n长时间，换n个医生，太耽误时间了... |
|
u******a
发帖数: 7843 | 20 腰椎一直不太好, 小时候会偶尔腰疼, 来美国之后出现过两次脊柱侧弯. 训练的时候一
直很小心, 不过还是在某个夏天出现症状了, 当时在练smolov squat. |
|
a******w
发帖数: 12 | 21 之前很着迷squat , 可是最近深蹲膝盖不太舒服。。可能动作不标准，哭了。。 |
|
|
|
|
s***r
发帖数: 358 | 25 If your knees hurt, your form is probably off (i.e., knees traveling forward
too much). I would lower the weight and work on the form before going too
heavy too soon. One thing I always do after a squat session is icing my
knees for 15-20 minutes.
量。 |
|
y***g
发帖数: 1492 | 26 试试low bar squat 对膝盖压力小些
练完冲冷水澡 冰敷 |
|
d******u
发帖数: 1142 | 27 随着 Squat 的重量增加，上身不够tight的问题越来越突出，有点晃晃悠悠，很容易一
不小心就拉伤了背。请教下这个问题怎么解决？
谢谢！ |
|
u******a
发帖数: 7843 | 28 练 front squat, 上身不 tight 没法完成. |
|
|
i***e
发帖数: 452 | 30 说明你的卧推很强（：。 我的squat 比卧推多整整100lbs (1rpm). 卧推太弱了。 |
|
|
i***e
发帖数: 452 | 32 以前做squat发现大重量的时候感觉不怎么平衡，感觉左边力量明显大于右边。所以决
定拍个视频
仔细看看。 看完之后发现问题了，确实很不平衡。 而且发现自己的form 也比较挫了
。 请大家帮忙看看，给点技术指导。 除了左右不平衡之外还有其它什么严重问题
不？ 如何解决？ 谢谢。 现在决定不怎么冲重量了， 把form 调整好再说。 另外重量
小时候好像没有不平衡。 |
|
i***e
发帖数: 452 | 33 这个是一组fail 的275 lbs. 对， 其实上个星期六做成了275*5， 然后挑战285*5
fail 了。。 我的情况跟你完全一样，感觉也是不由自主往比较强的一侧偏一下， 只
不过我的左边强一些。 其实我做单腿squat（就是step onto a big box with one leg
) 的感觉更明显， 左边明显强于右边. |
|
u******a
发帖数: 7843 | 34 只有 high bar 才需要 比较好ankle mobility. Ankle mobility 要几个月甚至几年才
能练好, 在那之前, 脚后跟垫杠铃片, 或者练 low bar squat. |
|
|
a********g
发帖数: 790 | 36 Thanks for sharing! Haha, I hear you about training session taking longer
when you are hitting hard on the three main lifts.
I just finished the RTS GIP program. My squat and bench went up. Deadlift
went up very slowly. I'm trying to figure out whether to do another round of
the same program just to switch out some assistant lifts.
What do you think? Is it a good idea to do the same program until it doesn't
work anymore?
cycles
came
intensity
week. |
|
c*******g
发帖数: 2990 | 37 我觉得膝盖不好才更应该练squat，不过最好不要负重。腿上肌肉强大了，能减少关节
的负担。 |
|
K******e
发帖数: 367 | 38 Knee injuries are not always caused by weakness of muscles in your legs.
Sometimes it is caused by problems in the back and the hip and sometimes it
is caused by problems in your ankles. If the problem is with ankles, deep
squats will not help strengthen your ankles much. You need to a lot of
exercises to improve your balance.
I don't have very good coordination since I was a kid, but I have very
strong leg muscles--long distance running since I was 9 and ballet and hike
and others. But I am sti... 阅读全帖 |
|
f*******n
发帖数: 5241 | 39 赞！我一看题目不看名字就知道多半是你。:)
我front squat一直找不到感觉，加上手腕僵硬，Bar的位置总放不好。
couple
to |
|
k*********h
发帖数: 1841 | 40 大多数PT和网上的文章都会告诉你正确的squat应该是重心在脚跟，这样可以锻炼可以
达到深蹲的目标肌群，包括thigh, hamstring, quadricep。有些pt也会推荐重心在前
，主要这样蹲能锻炼calf,但是对腰不安全。
weightlifting shoes的目的是能power lift更大的重量，把脚跟垫高可以让膝盖有多
的弯曲空间。这样发力的一瞬间可以蹲的更深也更容易举起大重量。 |
|
s***r
发帖数: 358 | 41 Thanks! You will get there in no time with consistency and hard work :)
Since you can hit 5 reps with 190, your 1RM is around 225. If your squat has
stalled, you can change your rep scheme a little to get it to move again:
200x2x4,190x4x5
200x3x4,190x3x5
200x4x4,190x2x5
200x5x4,190x1x5
200x6x4
200x5x5
210x2x4,200x4x5
... |
|
s***r
发帖数: 358 | 42 Thanks! Nicely done on 135x20! I would suggest to anyone who hasn't done a
20 rep squat to at least do it a few times. It makes you appreciate much
more doing a set of 10 or less reps :)
As for the 剧烈头痛，严重缺氧, it'll get better. It would help to take a few
breaths (instead of one and holding it) for the last couple of reps when
they get hard. I normally just lay on the ground for 5 minutes straight
after the 20 rep set :) |
|
s***r
发帖数: 358 | 43 Actually it's kinda embarrassing - the weight on the bar was less than what
I squatted a year ago for 5. But still thanks! |
|
l******l
发帖数: 2679 | 44 由于weights前移，这个bar类似于用深蹲的姿势做front squat，当然能减轻后背的压
力。 |
|
F******a
发帖数: 562 | 45 谢谢boboli指点~ DL我再注意一点！squat这里是155lb~
我以为胳膊肘就是应该fly out，一方面固定BB一方面帮助arch the back。没看清美女
是什么位置的bar，很多人肩太紧根本fly不出去。蹲的可以再低点这个我同意，没....
.... |
|
a********g
发帖数: 790 | 46 【 以下文字转载自 Fitness 讨论区 】
发信人: angelliang (angelliang), 信区: Fitness
标 题: 分享新年第一个PR (Squat 270 for 3 reps)
发信站: BBS 未名空间站 (Thu Jan 15 12:25:20 2015, 美东)
上星期歇了4天之后深蹲感觉不错。
新年的第一个个人纪录：深蹲 270磅 x 3 reps |
|
a**u
发帖数: 492 | 47 见过不少人squat做得飞快
这样虽然重量能上去
但对初级水平来说锻炼效果不行
也容易受伤 |
|
b***i
发帖数: 10018 | 48 跑完周日的马拉松后，脚和膝盖都没有问题，只是肌肉酸，最酸的是quads。
今天起床后发现squat也不怎么痛了，恢复得不错，呵呵 |
|
S******t
发帖数: 392 | 49 新雪季马上要开始了，最近开始加大腿部肌肉训练。除了squat, 大家还有什么建议吗？
去年开始玩half pipe, 速度起来后，落地时，大腿总是不给力，然后就一屁股坐下了
。 |
|
f*******d
发帖数: 12693 | 50 腿部要练的东西太多了，光squat是不顶的，先说说看你咋练的。
吗？ |
|
