g***i
发帖数: 4272 | 1 新手，在公司健身房里也没有什么人能指导。
做了三个deadlift和三个romanian deadlift，能否给指正一下其中的错误。
谢谢 |
r****n
发帖数: 1088 | 2 挺好的，不过我不是大牛。
【在 g***i 的大作中提到】
: 新手，在公司健身房里也没有什么人能指导。
: 做了三个deadlift和三个romanian deadlift，能否给指正一下其中的错误。
: 谢谢
|
b****i
发帖数: 11322 | 3 Hip drive 不够，腰压力大，往前送胯的速度要提高。现在腿伸直了腰还没直。我也不
是大牛，等大牛点评。stiff leg我一直体会不好所以评不出啥
★ 发自iPhone App: ChineseWeb 8.7 |
g***i
发帖数: 4272 | 4 谢谢
【在 b****i 的大作中提到】
: Hip drive 不够，腰压力大，往前送胯的速度要提高。现在腿伸直了腰还没直。我也不
: 是大牛，等大牛点评。stiff leg我一直体会不好所以评不出啥
: ★ 发自iPhone App: ChineseWeb 8.7
|
m*******8
发帖数: 64 | 5 觉得stiff leg那个应该没问题
前三次rep总感觉哪里不太对 好像楼上给分析了 |
u******a
发帖数: 7843 | 6 你用的重量太轻了, 无法体会 DL 的精髓.
上升过程中肩膀向前超出 bar 太多, hip drive 太少. 大重量的时候肩背肌群根本不
可能有力量维持你现在的错误动作. DL 是 hip drive, 你要让自己的 hip 前后移动.
而你现在因为用的重量极轻, 所以一部分 hip 的 range of motion 被肩膀前后移动给
代偿了.
换大点的重量好好体会下吧.
【在 g***i 的大作中提到】
: 新手，在公司健身房里也没有什么人能指导。
: 做了三个deadlift和三个romanian deadlift，能否给指正一下其中的错误。
: 谢谢
|
g***i
发帖数: 4272 | 7 鞭辟入里，太感谢了！
明天加一些重量试试
.
【在 u******a 的大作中提到】
: 你用的重量太轻了, 无法体会 DL 的精髓.
: 上升过程中肩膀向前超出 bar 太多, hip drive 太少. 大重量的时候肩背肌群根本不
: 可能有力量维持你现在的错误动作. DL 是 hip drive, 你要让自己的 hip 前后移动.
: 而你现在因为用的重量极轻, 所以一部分 hip 的 range of motion 被肩膀前后移动给
: 代偿了.
: 换大点的重量好好体会下吧.
|
b****i
发帖数: 11322 | 8 不是说要举轻若重么
.
★ 发自iPhone App: ChineseWeb 8.7
【在 u******a 的大作中提到】
: 你用的重量太轻了, 无法体会 DL 的精髓.
: 上升过程中肩膀向前超出 bar 太多, hip drive 太少. 大重量的时候肩背肌群根本不
: 可能有力量维持你现在的错误动作. DL 是 hip drive, 你要让自己的 hip 前后移动.
: 而你现在因为用的重量极轻, 所以一部分 hip 的 range of motion 被肩膀前后移动给
: 代偿了.
: 换大点的重量好好体会下吧.
|
u******a
发帖数: 7843 | 9 我觉得 dl 是唯一不能这么玩的动作. 轻重量和大重量发力太不一样了...训练的时候
也是, dl 都是用极大重量, 如果不用 5rm 以上的重量练那还不如不练 dl.
【在 b****i 的大作中提到】
: 不是说要举轻若重么
:
: .
: ★ 发自iPhone App: ChineseWeb 8.7
|
b****i
发帖数: 11322 | 10 明白了！
★ 发自iPhone App: ChineseWeb 8.7
【在 u******a 的大作中提到】
: 我觉得 dl 是唯一不能这么玩的动作. 轻重量和大重量发力太不一样了...训练的时候
: 也是, dl 都是用极大重量, 如果不用 5rm 以上的重量练那还不如不练 dl.
|
|
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u******a
发帖数: 7843 | 11 我好久不练硬拉了, 说得不一定对. 不过很多大牛都这么说.
【在 b****i 的大作中提到】
: 明白了！
:
: ★ 发自iPhone App: ChineseWeb 8.7
|
s***r
发帖数: 358 | 12 You had a good start position - back was flat and shoulder blades were right
over the bar. However once you grabbed the bar and initiated the lift, your
hips rose first which caused your upper body to get in front of the bar. So
you are lifting mostly with your back. Be patient off the floor and let
your legs initiate the lift.
Deadlift is a push during the first half of the movement, and a pull once
the bar is at your knee height. When you initiate the lift, do not try to
pull. Instead you push your feet against the floor (leg drive) and get the
bar off the floor until the knee. Once the bar reaches the knee, you will
then pull the weight up and to your body.
Watch the following video in which Derek Poundstone demonstrated exactly
what I described:
Pause deadlift will also teach you how to deadlift correctly:
Also when you tape video for a form check, use heavier weight. Normally you
will do 2-3 reps of 80-85% of your max, or 1 rep of 90-95%.
I would also suggest changing the shoes for deadlift. Get a pair of shoes
with flat and hard sole, something like this:
Or just deadlift with socks :)
Good luck!
【在 g***i 的大作中提到】
: 新手，在公司健身房里也没有什么人能指导。
: 做了三个deadlift和三个romanian deadlift，能否给指正一下其中的错误。
: 谢谢
|
r****n
发帖数: 1088 | 13 就等你的贴子了，ssher你不去做教练真是太可惜了。:)
right
your
So
【在 s***r 的大作中提到】
: You had a good start position - back was flat and shoulder blades were right
: over the bar. However once you grabbed the bar and initiated the lift, your
: hips rose first which caused your upper body to get in front of the bar. So
: you are lifting mostly with your back. Be patient off the floor and let
: your legs initiate the lift.
: Deadlift is a push during the first half of the movement, and a pull once
: the bar is at your knee height. When you initiate the lift, do not try to
: pull. Instead you push your feet against the floor (leg drive) and get the
: bar off the floor until the knee. Once the bar reaches the knee, you will
: then pull the weight up and to your body.
|
G********1
发帖数: 1341 | 14 赞！受教
right
your
So
【在 s***r 的大作中提到】
: You had a good start position - back was flat and shoulder blades were right
: over the bar. However once you grabbed the bar and initiated the lift, your
: hips rose first which caused your upper body to get in front of the bar. So
: you are lifting mostly with your back. Be patient off the floor and let
: your legs initiate the lift.
: Deadlift is a push during the first half of the movement, and a pull once
: the bar is at your knee height. When you initiate the lift, do not try to
: pull. Instead you push your feet against the floor (leg drive) and get the
: bar off the floor until the knee. Once the bar reaches the knee, you will
: then pull the weight up and to your body.
|
s***r
发帖数: 358 | 15 Thanks man! It's not easy to be a coach, but I may consider that option when
I can longer march on in my field :)
【在 r****n 的大作中提到】
: 就等你的贴子了，ssher你不去做教练真是太可惜了。:)
:
: right
: your
: So
|
g***i
发帖数: 4272 | 16 谢谢！
right
your
So
【在 s***r 的大作中提到】
: You had a good start position - back was flat and shoulder blades were right
: over the bar. However once you grabbed the bar and initiated the lift, your
: hips rose first which caused your upper body to get in front of the bar. So
: you are lifting mostly with your back. Be patient off the floor and let
: your legs initiate the lift.
: Deadlift is a push during the first half of the movement, and a pull once
: the bar is at your knee height. When you initiate the lift, do not try to
: pull. Instead you push your feet against the floor (leg drive) and get the
: bar off the floor until the knee. Once the bar reaches the knee, you will
: then pull the weight up and to your body.
|
b****i
发帖数: 11322 | 17 直接自己开个思丢丢吧
when
★ 发自iPhone App: ChineseWeb 8.7
【在 s***r 的大作中提到】
: Thanks man! It's not easy to be a coach, but I may consider that option when
: I can longer march on in my field :)
|
d**********s
发帖数: 29 | 18 3 楼说的没错，膝关节和髋关节没有同步，腿先于腰直了。
罗马尼亚 挺标准的。
建议录一下80% PR 的重量 举3个的视频，应该可以看出更多细节。 |
c********t
发帖数: 1756 | 19 学习了
right
your
So
【在 s***r 的大作中提到】
: You had a good start position - back was flat and shoulder blades were right
: over the bar. However once you grabbed the bar and initiated the lift, your
: hips rose first which caused your upper body to get in front of the bar. So
: you are lifting mostly with your back. Be patient off the floor and let
: your legs initiate the lift.
: Deadlift is a push during the first half of the movement, and a pull once
: the bar is at your knee height. When you initiate the lift, do not try to
: pull. Instead you push your feet against the floor (leg drive) and get the
: bar off the floor until the knee. Once the bar reaches the knee, you will
: then pull the weight up and to your body.
|
