[問題] 硬舉問題下背疼痛

看板MuscleBeach作者ck1158 (小鹹)時間7年前 (2016/09/08 01:11)推噓19(19推 0噓 19→)

留言38則, 16人參與討論串3/5 (看更多)

11:30開始是相撲硬舉教學 13:50提到相撲一開始要慢慢拉後面變得容易就能拉更快 https://vimeo.com/181804938 這個是我兩個月前做的185kg 體重69kg 前面的預備動作是我不小心養成的壞習慣因為這樣讓我感覺比較好啟動怎麼說呢？硬舉是一個翹翹板的概念屁股往下沉槓鈴由手往上牽引(背在拉) 原Po你的屁股太高所以都是用腿後和下背在拉反而看起來像是相撲版直腿硬舉這邊回應一下壺鈴王(若翻譯有誤請見諒) https://www.t-nation.com/training/6-tips-to-master-the-sumo-deadlift 段落Find Your Stance “....The sumo deadlift is typically harder to get moving off the floor and ea sier to lock out.....” 相撲硬舉離開地面比較難鎖死比較簡單 http://www.powerliftingtowin.com/powerlifting-technique-deadlift-form/ 段落Bring It All Together Regardless of anthropometry (body type), you will always be able to lockout mo re weight with sumo if you can get it to break the floor. This is primarily du e to two things: a) sumo affords you the ability to keep your back flat quite easily due to the very upright back angle, and b) sumo both reduces the range of motion and brings the bar closer to the hips both of which make the lockout far easier. In the end, sumo is always limited by leg strength and the abilit y to break the bar from the floor. 先不管體型做相撲硬舉時只要能夠讓重量離地就一定能在鎖死時做更大的重量原因有二：一、相撲硬舉因為上半身較為直立所以更能讓背保持一直線二、相撲硬舉縮短行程而且槓離髖更近所以比較容易完成動作 (因為上述原因) 腿的力量限制了相撲硬舉使得起槓變得困難 https://www.lift.net/2013/09/25/sumo-deadlift-form/ 段落Sumo Deadlift Lockout “The sumo lockout is a very brief two-part movement, a violent knee extension followed by hip extension. If the knees aren’t locked before the hips are br ought through, the knees will sag and the weight will be extremely difficult t o lock out. The art that is the sumo deadlift requires great patience to break the floor, with the precise timing at lockout.” 相撲硬舉是個些微兩段式鎖死的動作先強迫膝伸再髖伸如果在送髖之前膝蓋沒有鎖死膝蓋會彎曲(擋到槓)而導致難以完成動作相撲硬舉精妙的地方在於需要極大的耐心起槓和精準的時間點鎖死從以上文章看得出來相撲硬舉起槓難鎖死容易指的是肌力的部分不是技術層面但若談到技術層面相撲硬舉的鎖死需要抓準時間點所以比起槓難 (有一次我相撲硬舉150kg 膝蓋太早鎖死屁股推不進去重量整個壓在膝蓋結果痛了一個禮拜但技巧改善後鎖死反而變得容易) 傳統硬舉可以用大量leg drive 所以好起槓但因上半身角度比相撲斜所以不好鎖死可是技術層面傳統硬舉的setup需要活動度啟動時需要協調性難度比較高而要鎖死沒有第二句話就是暴力送髖 -- ※ 發信站: 批踢踢實業坊(ptt.cc), 來自: 27.246.137.176 ※ 文章網址: https://www.ptt.cc/bbs/MuscleBeach/M.1473268288.A.C23.html ※ 編輯: ck1158 (27.246.137.176), 09/08/2016 01:12:11 ※ 編輯: ck1158 (27.246.137.176), 09/08/2016 01:12:51 ※ 編輯: ck1158 (27.246.137.176), 09/08/2016 01:13:43

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