a******t
发帖数: 70 | |
w*******e
发帖数: 74 | 2 Need to squat deeper. Switch to shoes with better stability. Your DL setup
is messed up. Go watch a tutorial online (e.g., Mike T, starting strength,
elitefts).
【在 a******t 的大作中提到】
: 深蹲 https://www.youtube.com/watch?v=W-r2g-Hbczw
: 死拉 https://www.youtube.com/watch?v=qFUwuxVFUQ8
: 卧推 https://www.youtube.com/watch?v=HDA_tCLyI4A
: 非常感谢 :)
|
J*****L
发帖数: 278 | 3 You benched 50 pounds not KG. 50 kg 〉 100 pounds. |
a******t
发帖数: 70 | 4
谢谢！
【在 w*******e 的大作中提到】
: Need to squat deeper. Switch to shoes with better stability. Your DL setup
: is messed up. Go watch a tutorial online (e.g., Mike T, starting strength,
: elitefts).
|
a******t
发帖数: 70 | 5
谢谢！
【在 J*****L 的大作中提到】
: You benched 50 pounds not KG. 50 kg 〉 100 pounds.
|
T*U
发帖数: 22634 | |
a******t
发帖数: 70 | 7
想先纠正动作，所以选择较轻的重量
【在 T*U 的大作中提到】
: 牛人啊，卧推50lb，deadlift 220lb。
|
a******t
发帖数: 70 | |
g**4
发帖数: 863 | 9 屁股撅的太厉害了，后腰屁股那一段neutral就行了。全身不是很稳，不知道有没有做
到憋气跟用腰腹。可以适当加点重量，太轻了反而看不出form
下蹲时膝盖自然往前，屁股自然就下去了
看不清楚是high还是low bar
看本版ssher大牛的深蹲
http://www.mitbbs.com/article_t/Fitness/31858531.html
【在 a******t 的大作中提到】
: 第二次深蹲 https://www.youtube.com/watch?v=pGEu10pgHA8&feature=youtu.be
: 有意识地蹲低了一点，但感觉越低背会圆起来
: PRESS https://www.youtube.com/watch?v=KLbmkBWmsDs
|
a******t
发帖数: 70 | 10 谢谢！建议已记录至小本本，下次执行
以前拍过自己蹲到底的视频，发现整个腰都弯了，撅屁股是想把腰直起来
可能是选重太轻，憋气和腰腹没用到感觉，我想做的low bar，high bar会磕到骨头很疼
【在 g**4 的大作中提到】
: 屁股撅的太厉害了，后腰屁股那一段neutral就行了。全身不是很稳，不知道有没有做
: 到憋气跟用腰腹。可以适当加点重量，太轻了反而看不出form
: 下蹲时膝盖自然往前，屁股自然就下去了
: 看不清楚是high还是low bar
: 看本版ssher大牛的深蹲
: http://www.mitbbs.com/article_t/Fitness/31858531.html
|
|
|
s***r
发帖数: 358 | 11 Squat:
1) The bar is racked too high on the rack as I notice that you had to raise
your heels to get the bar out. It needs to be at your chest level on the
rack - use your nipples as the reference.
2) Your heels came up during ever rep. I am not sure if it's a ankle
mobility issue or simply a cue issue. Keep the weight on your heels or mid-
foot and push from your heels. Do practice like this with a very light
weight: keep your big toes up during the whole rep and find the feeling of
having weight on your heels. Once you know how to keep the weight on your
heels, you can keep the toes down.
3) After you unrack the bar, squeeze your glutes and quads HARD to get tight
and balanced.
Deadlift:
Can't really see much from from this angle. The only thing I noticed is that
your stance is a bit too wide for a conventional deadlift. This is not a
problem. You just need to make sure your hands are right outside of your
legs. I would suggest you bring your feet in so they are shoulder width
apart and keep your hands next to your legs.
Also lock your lats in during the rep. This will help lock your back in,
keep your back straight, and make it a much stronger pull. Watch these:
Bench Press:
Your body is pretty loose and needs to get much tighter. Watch these:
Press:
Looks good from this angle. Squeeze your glutes and quads HARD during the
whole rep. This will keep you tight and from overextending your lower back.
Good luck!
【在 a******t 的大作中提到】
: 深蹲 https://www.youtube.com/watch?v=W-r2g-Hbczw
: 死拉 https://www.youtube.com/watch?v=qFUwuxVFUQ8
: 卧推 https://www.youtube.com/watch?v=HDA_tCLyI4A
: 非常感谢 :)
|
a******t
发帖数: 70 | 12 非常感谢！估计要好好消化吸收一下
看来我动作有一个共同的问题就是太松，不够紧张，一方面没有下意识去控制这些肌肉
，一方面可能是没有形成固定的肌肉记忆
下次运动我会好好考虑您的建议，再次感谢！
raise
【在 s***r 的大作中提到】
: Squat:
: 1) The bar is racked too high on the rack as I notice that you had to raise
: your heels to get the bar out. It needs to be at your chest level on the
: rack - use your nipples as the reference.
: 2) Your heels came up during ever rep. I am not sure if it's a ankle
: mobility issue or simply a cue issue. Keep the weight on your heels or mid-
: foot and push from your heels. Do practice like this with a very light
: weight: keep your big toes up during the whole rep and find the feeling of
: having weight on your heels. Once you know how to keep the weight on your
: heels, you can keep the toes down.
|
g***i
发帖数: 4272 | |
a******t
发帖数: 70 | |
a******t
发帖数: 70 | 15
Squat:
1) The bar is racked too high on the rack as I notice that you had to raise
your heels to get the bar out. It needs to be at your chest level on the
rack - use your nipples as the reference.
2) Your heels came up during ever rep. I am not sure if it's a ankle
mobility issue or simply a cue issue. Keep the weight on your heels or mid-
foot and push from your heels. Do practice like this with a very light
weight: keep your big toes up during the whole rep and find the feeling of
having weight on your heels. Once you know how to keep the weight on your
heels, you can keep the toes down.
我尝试徒手深蹲，保持匀速时，脚跟不会抬起。但是大重量时，臀部起来时是有个加速
的，脚跟自然就戴起来了，不看视频的话感觉不到脚跟抬了起来，另外我也尝试把脚趾
卷起来，似乎脚跟也略有抬起。是不是我应该换更低的重量，保持一个匀速的举起，保
证不抬起脚跟？
3) After you unrack the bar, squeeze your glutes and quads HARD to get tight
and balanced.
目前还感受不到如何squeeze大腿，做bridge时我才能明显感觉到squezze到glute
Deadlift:
Can't really see much from from this angle. The only thing I noticed is that
your stance is a bit too wide for a conventional deadlift. This is not a
problem. You just need to make sure your hands are right outside of your
legs. I would suggest you bring your feet in so they are shoulder width
apart and keep your hands next to your legs.
Also lock your lats in during the rep. This will help lock your back in,
keep your back straight, and make it a much stronger pull. Watch these:
无法lock lats
Bench Press:
Your body is pretty loose and needs to get much tighter. Watch these:
如何tight，我这次尝试用力握紧杠铃杆可以吗
SUMMARY:
很难tight局部的肌肉，对肌肉的控制力很低
该如何练习？
麻烦指教。
【在 s***r 的大作中提到】
: Squat:
: 1) The bar is racked too high on the rack as I notice that you had to raise
: your heels to get the bar out. It needs to be at your chest level on the
: rack - use your nipples as the reference.
: 2) Your heels came up during ever rep. I am not sure if it's a ankle
: mobility issue or simply a cue issue. Keep the weight on your heels or mid-
: foot and push from your heels. Do practice like this with a very light
: weight: keep your big toes up during the whole rep and find the feeling of
: having weight on your heels. Once you know how to keep the weight on your
: heels, you can keep the toes down.
|
s***r
发帖数: 358 | 16 Squat:
Your squat looks better this round. Heals still came up a bit. On your way
up, you seemed to be shifting the weight to the balls of your feet which
caused your heels to come up. Go back to a lighter weight and practice until
your heels don't come up anymore.
Squeeze your glutes and quads: stand up, point your toes out a bit and just
flex your glutes and quads.
Bench press tightness:
Watch the twp bench press videos in full length and pay extra attention to
how they set up their feed and legs. The gist of it is that you lay on your
upper traps, lay your feet flat on the ground and make sure they are behind
your knees vertically, then start pushing from your heels. This will push
your body back toward your head. DO NOT let your upper body slide on the
bench during the push. "Screw" your upper traps on the bench during the push
. When the push is over, your chest and belly will rise, your quads and
glutes are flexed, and your glutes need to be in touch with the bench. At
this point, you will feel EXTREMELY uncomfortable (Hint - if you don't feel
uncomfortable, you are not tight enough) When you unrack the bar, squeeze
the bar so hard that your knuckles turn purple.
Your feet should NEVER move during a bench press rep. They need to be "
screwed" on the ground.
Lats tightness in deadlift:
When gripping the bar, rotate your left arm counter clockwise, and rotate
your right arm clockwise. Flex your lats during the rotation. That is it.
BTW when taking videos for form check, the best angle is normally from the
side and/or 45 degree from the front.
raise
【在 a******t 的大作中提到】
:
: Squat:
: 1) The bar is racked too high on the rack as I notice that you had to raise
: your heels to get the bar out. It needs to be at your chest level on the
: rack - use your nipples as the reference.
: 2) Your heels came up during ever rep. I am not sure if it's a ankle
: mobility issue or simply a cue issue. Keep the weight on your heels or mid-
: foot and push from your heels. Do practice like this with a very light
: weight: keep your big toes up during the whole rep and find the feeling of
: having weight on your heels. Once you know how to keep the weight on your
|
a******t
发帖数: 70 | 17 关于squat，在家徒手体会了一下，站好，脚分开，锁定膝盖时，quads会被挤压到，把
髋往前顶时，glute会被挤压到，不知道这样理解对不对？
until
just
your
【在 s***r 的大作中提到】
: Squat:
: Your squat looks better this round. Heals still came up a bit. On your way
: up, you seemed to be shifting the weight to the balls of your feet which
: caused your heels to come up. Go back to a lighter weight and practice until
: your heels don't come up anymore.
: Squeeze your glutes and quads: stand up, point your toes out a bit and just
: flex your glutes and quads.
: Bench press tightness:
: Watch the twp bench press videos in full length and pay extra attention to
: how they set up their feed and legs. The gist of it is that you lay on your
|
s***r
发帖数: 358 | 18 Yes.
【在 a******t 的大作中提到】
: 关于squat，在家徒手体会了一下，站好，脚分开，锁定膝盖时，quads会被挤压到，把
: 髋往前顶时，glute会被挤压到，不知道这样理解对不对？
:
: until
: just
: your
|
a******t
发帖数: 70 | 19 第四次深蹲
http://youtu.be/pXkVjeFnRIs
硬拉
http://youtu.be/IrHdnIlR07g
卧推
http://youtu.be/czxnNSCUa0o
深蹲：
关于Squeeze大腿，站直了可以Squeeze到，一旦下蹲就感觉腿松软了。似乎这次脚跟没
怎么抬起？之前的羽毛球鞋换成了举重鞋。是不是屁股到底后只用脚跟发力就可以预防
脚底起来？
硬拉：
两只手往内旋时的确背部有感觉
卧推：
这个角度不太好。。。但有从脚开始push，背部，臀部都抬起来了，大概肩膀那是顶着
bench的，途中感觉到glute一只是squeeze的。 |
a******t
发帖数: 70 | |
