a********g 发帖数: 790 | 1 surprise PR.
Never lose hope when you are having a bad day in the gym. It doesn't mean
that you are all of a sudden weaker. |
m******i 发帖数: 9479 | 2 偶像mm!!!
话说那天在gym看到个小个子西妹在拉275,把我眼睛都看直了……过去攀谈一下,她说
她的max是315……@_@
【在 a********g 的大作中提到】 : surprise PR. : Never lose hope when you are having a bad day in the gym. It doesn't mean : that you are all of a sudden weaker.
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k********8 发帖数: 156 | |
a********g 发帖数: 790 | 4 呵呵,我硬拉先拿300做目标,然后下一个目标就是315,一边3个大片,很有气势。
slow and steady.
两年前在gym里看一个mm蹲135,当时羡慕死了。
【在 m******i 的大作中提到】 : 偶像mm!!! : 话说那天在gym看到个小个子西妹在拉275,把我眼睛都看直了……过去攀谈一下,她说 : 她的max是315……@_@
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m******i 发帖数: 9479 | 5 哇,你的进步真大啊!
不知道我两年后能不能有你现在这水平……
必须努力啊!
【在 a********g 的大作中提到】 : 呵呵,我硬拉先拿300做目标,然后下一个目标就是315,一边3个大片,很有气势。 : slow and steady. : 两年前在gym里看一个mm蹲135,当时羡慕死了。
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c*******x 发帖数: 81 | 6 额的神啊!!!!!!!您这也太牛了
http://www.exrx.net/Testing/WeightLifting/SquatStandards.html
要是按照这个的话,您要是能315,那绝对完爆elite啊,这个真得太厉害了,31我现在
都不敢想,max也就280左右,不过我是男的啊。。。。。。。。 |
a********g 发帖数: 790 | 7 哦,那个300是硬拉的目标,squat还不清楚max多少,上次测240
【在 c*******x 的大作中提到】 : 额的神啊!!!!!!!您这也太牛了 : http://www.exrx.net/Testing/WeightLifting/SquatStandards.html : 要是按照这个的话,您要是能315,那绝对完爆elite啊,这个真得太厉害了,31我现在 : 都不敢想,max也就280左右,不过我是男的啊。。。。。。。。
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c*******x 发帖数: 81 | 8 不过还是提个小建议啊,看不太清楚,不过你应该用的是low bar吧,就是每次站起来
以后还是不要下意识有个低头的动作,收紧肩膀一直保持上身的upright。。。。我觉
得225是个坎儿,我练了2个多月提高到无压力245,然后穿了olympic weightlifting
shoes后max到280左右。。。
我觉得你还是多加小心啊,不过真的还是太厉害了,毕竟连腰带都没用~~~ |
c*******x 发帖数: 81 | 9 240也是无腰带达到得么?太牛了,膜拜。。。。。dead能到300也太牛了。。。膜拜中
,,,,,您已经秒杀很多男性了。。。。 |
m******i 发帖数: 9479 | 10 低头没事的。不是抬头就行
【在 c*******x 的大作中提到】 : 不过还是提个小建议啊,看不太清楚,不过你应该用的是low bar吧,就是每次站起来 : 以后还是不要下意识有个低头的动作,收紧肩膀一直保持上身的upright。。。。我觉 : 得225是个坎儿,我练了2个多月提高到无压力245,然后穿了olympic weightlifting : shoes后max到280左右。。。 : 我觉得你还是多加小心啊,不过真的还是太厉害了,毕竟连腰带都没用~~~
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c*******x 发帖数: 81 | 11 低头可能会带动肩膀,我觉得蹲得时候还是一直保持收紧状态比较好,看了不少视频高
手也都是那样的,基本neck都不jerk around吧~再有那么大的压力在后背,头颈总来
回动的话也难免会伤到吧~
刚才又仔细地看了下,应该是有一个探头的动作,不太了解做这个动作的原因,是习惯
?总之我还是觉得能避免头颈的不必要扭动为好哈,当然是个小建议了~~~
【在 m******i 的大作中提到】 : 低头没事的。不是抬头就行
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N*****e 发帖数: 1417 | 12 牛!以前练举重的?
【在 a********g 的大作中提到】 : surprise PR. : Never lose hope when you are having a bad day in the gym. It doesn't mean : that you are all of a sudden weaker.
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t*********n 发帖数: 1105 | |
a********g 发帖数: 790 | 14 只要坚持练,肯定会有进步的。
【在 m******i 的大作中提到】 : 哇,你的进步真大啊! : 不知道我两年后能不能有你现在这水平…… : 必须努力啊!
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a********g 发帖数: 790 | 15 现在左手的wrist有问题,大拇指base那里squat setup疼,所以我现在是thumb over
the bar。虽然low bar,但是这样上身也没有到达最紧凑的地步。
探头的动作是因为我每次rep前,要深吸一口气,收紧abs,然后尽量neutral spine,
然后再蹲。多reps的时候,这样每次reset。
【在 c*******x 的大作中提到】 : 低头可能会带动肩膀,我觉得蹲得时候还是一直保持收紧状态比较好,看了不少视频高 : 手也都是那样的,基本neck都不jerk around吧~再有那么大的压力在后背,头颈总来 : 回动的话也难免会伤到吧~ : 刚才又仔细地看了下,应该是有一个探头的动作,不太了解做这个动作的原因,是习惯 : ?总之我还是觉得能避免头颈的不必要扭动为好哈,当然是个小建议了~~~
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a********g 发帖数: 790 | 16 以前啥也没练过,从2010年开始碰powerlifting,到现在3年多了。
【在 N*****e 的大作中提到】 : 牛!以前练举重的?
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c*******x 发帖数: 81 | 17 哦,那要是自己觉得探头没问题就好,我只是感觉整个动作都很流畅只是加了个探头的
动作有些不自然(当然可能也和视频观测角度有关)~~~
恩,如果拇指有伤确实low bar好一些,high bar还是多少需要抓得紧一些~你有试过
那种专门保护拇指的指套么?我看有人用,那些nba里面的也有用的。还有就是你不习
惯带腰带么?我觉得low bar squat,尤其你这么大的重量对于女性来说还是用腰带比
较好,不然lower back的压力太大。
【在 a********g 的大作中提到】 : 现在左手的wrist有问题,大拇指base那里squat setup疼,所以我现在是thumb over : the bar。虽然low bar,但是这样上身也没有到达最紧凑的地步。 : 探头的动作是因为我每次rep前,要深吸一口气,收紧abs,然后尽量neutral spine, : 然后再蹲。多reps的时候,这样每次reset。
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a********g 发帖数: 790 | 18 其实high bar拇指不会疼,只可惜重量蹲的没有low bar大。
平时off season基本没用过腰带。尝试1rm和比赛的时候用。
【在 c*******x 的大作中提到】 : 哦,那要是自己觉得探头没问题就好,我只是感觉整个动作都很流畅只是加了个探头的 : 动作有些不自然(当然可能也和视频观测角度有关)~~~ : 恩,如果拇指有伤确实low bar好一些,high bar还是多少需要抓得紧一些~你有试过 : 那种专门保护拇指的指套么?我看有人用,那些nba里面的也有用的。还有就是你不习 : 惯带腰带么?我觉得low bar squat,尤其你这么大的重量对于女性来说还是用腰带比 : 较好,不然lower back的压力太大。
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u******a 发帖数: 7843 | 19 Bravo!
【在 a********g 的大作中提到】 : surprise PR. : Never lose hope when you are having a bad day in the gym. It doesn't mean : that you are all of a sudden weaker.
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c********g 发帖数: 1795 | |
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t*********n 发帖数: 1105 | |
g**4 发帖数: 863 | 22 我被吓傻了!!
【在 a********g 的大作中提到】 : surprise PR. : Never lose hope when you are having a bad day in the gym. It doesn't mean : that you are all of a sudden weaker.
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f*******n 发帖数: 5241 | 23 太赞了!你这进步,我坐飞机也赶不上啊。
我现在就做梦哪天能蹲200我就美了
【在 a********g 的大作中提到】 : surprise PR. : Never lose hope when you are having a bad day in the gym. It doesn't mean : that you are all of a sudden weaker.
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p*********l 发帖数: 26270 | |
a********g 发帖数: 790 | 25 我也没跑过马拉松啊。。。已经好多年没跑步了。。。
【在 f*******n 的大作中提到】 : 太赞了!你这进步,我坐飞机也赶不上啊。 : 我现在就做梦哪天能蹲200我就美了
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k**3 发帖数: 917 | |
w*******e 发帖数: 74 | 27 Nice looking set. The guy in the background was admiring you :)
【在 a********g 的大作中提到】 : surprise PR. : Never lose hope when you are having a bad day in the gym. It doesn't mean : that you are all of a sudden weaker.
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a********g 发帖数: 790 | 28 He's actually my training partner.
Unfortunately, his knees click when he squats...
【在 w*******e 的大作中提到】 : Nice looking set. The guy in the background was admiring you :)
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r****n 发帖数: 1088 | 29 天啊!
【在 a********g 的大作中提到】 : surprise PR. : Never lose hope when you are having a bad day in the gym. It doesn't mean : that you are all of a sudden weaker.
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z********0 发帖数: 9013 | 30 cong!
【在 a********g 的大作中提到】 : surprise PR. : Never lose hope when you are having a bad day in the gym. It doesn't mean : that you are all of a sudden weaker.
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t*********r 发帖数: 2431 | |
s***r 发帖数: 358 | 32 Nice lift - smooth and well controlled. You've also got much better with
your elbow position in comparison with your 215x4 video.
【在 a********g 的大作中提到】 : surprise PR. : Never lose hope when you are having a bad day in the gym. It doesn't mean : that you are all of a sudden weaker.
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M*****a 发帖数: 7122 | |
a********g 发帖数: 790 | 34 My grip is a little wider compared to the 215x4 video, and I'm doing thumb
over due to pain at the base of my left thumb when I use thumb under setup.
Ideally, I would love to get my grip closer and thumb under. That way, I can
have a tighter upper body for heavier weight.
Any suggestion with pain at base of thumb during squat setup?
【在 s***r 的大作中提到】 : Nice lift - smooth and well controlled. You've also got much better with : your elbow position in comparison with your 215x4 video.
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s***r 发帖数: 358 | 35 For a while, I used to have a very close grip just like yours for the same
reason - having a tight back. I also used to believe that was the best way
to get my upper back tight. Boy, was I wrong! This not only made my elbow
flare like chicken wings, but also beat up my elbows/shoulders so badly.
Then one day I watched the following video in which JL mentioned he would
never want the average person's hands to be inside the ring:
So I moved my grip out a bit. I would start with my index finger on the ring
, then press my traps into the bar and pull my elbows toward my lats. This
normally would move my grip in a tiny bit and eventually my middle fingers
would land on the ring. See the link below for how to move the grip in the
right way during setup:
http://articles.elitefts.com/training-articles/powerlifting-art
This has been working well for me.
As for your pain with the thumb, I wonder if you had been (unintentionally)
supporting the weight with your hands during squat? Or you might have
squeezed your hands/arms too hard (for back tightness) during squat? This
would also cause all kinds of pain/injuries in wrists/elbows/shoulders.
Watch the following video from Paul Carter and see if it helps by moving
your hands out a bit and making a conscious effort of not supporting the
weights with your hands:
.
can
【在 a********g 的大作中提到】 : My grip is a little wider compared to the 215x4 video, and I'm doing thumb : over due to pain at the base of my left thumb when I use thumb under setup. : Ideally, I would love to get my grip closer and thumb under. That way, I can : have a tighter upper body for heavier weight. : Any suggestion with pain at base of thumb during squat setup?
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a********g 发帖数: 790 | 36 Thanks for the info.
ring
【在 s***r 的大作中提到】 : For a while, I used to have a very close grip just like yours for the same : reason - having a tight back. I also used to believe that was the best way : to get my upper back tight. Boy, was I wrong! This not only made my elbow : flare like chicken wings, but also beat up my elbows/shoulders so badly. : Then one day I watched the following video in which JL mentioned he would : never want the average person's hands to be inside the ring: : So I moved my grip out a bit. I would start with my index finger on the ring : , then press my traps into the bar and pull my elbows toward my lats. This : normally would move my grip in a tiny bit and eventually my middle fingers : would land on the ring. See the link below for how to move the grip in the
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c*******x 发帖数: 81 | 37 不错的建议,我也学习了!看了那个视频,觉得大部分人包括我确实有elbow flare
out too much的问题,但是关于那个arch the back while unracking the bar,我感
觉有这个毛病得好像不多~
ring
【在 s***r 的大作中提到】 : For a while, I used to have a very close grip just like yours for the same : reason - having a tight back. I also used to believe that was the best way : to get my upper back tight. Boy, was I wrong! This not only made my elbow : flare like chicken wings, but also beat up my elbows/shoulders so badly. : Then one day I watched the following video in which JL mentioned he would : never want the average person's hands to be inside the ring: : So I moved my grip out a bit. I would start with my index finger on the ring : , then press my traps into the bar and pull my elbows toward my lats. This : normally would move my grip in a tiny bit and eventually my middle fingers : would land on the ring. See the link below for how to move the grip in the
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