u******a
发帖数: 7843 | 1 纯引用自hst的pdf文档。
“There is no need to do squats and deadlifts during the same week, unless
perhaps if you are
training for a powerlifting event. Even then, you should alternate between
squats and deads
every other workout. These two exercises are essentially full body exercises
. Unless you are
chemically assisted doing both of these exercises with such frequency will
lead to burnout.
Most people can only handle 2 exercises per week that stress the lower back.
These include
squat, deadlift, stiff... 阅读全帖 |
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u******a
发帖数: 7843 | 2 sldl不是dl，难度和leg curl差不多，很简单，用的重量也很小。如果你觉得受不了，
一根腰带就解决问题了。
重量和难度 dl>romanian dl>sldl |
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u******a
发帖数: 7843 | 3 sldl是练ham和glutes的。因为用的重量小，所以对后腰的压力和dl不在一个等级上。
这个动作在设计上有瑕疵，form不好容易伤腰，所以一般都用对腰部压力较小的
romanian dl，或者自认为在sldl但其实在romanian dl。
但是动作正确的话是很简单的。因为重量小。 |
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u******a
发帖数: 7843 | 4 SLDL, RDL, conventional DL, sumo DL. 基本就这几种DL了.
其中SLDL因为比较容易受伤, 现在已经逐渐被业界抛弃了. 那拳击手要你做的是就是这
种.
Rippetoe解说的大概是conventional DL. |
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w******0
发帖数: 4472 | 5 直腿， 和 ROMAINE(?)， 是不是同一种啊
SLDL, RDL, conventional DL, sumo DL. 基本就这几种DL了.
其中SLDL因为比较容易受伤, 现在已经逐渐被业界抛弃了. 那拳击手要你做的是就是这
种.
Rippetoe解说的大概是conventional DL. |
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l******l
发帖数: 2679 | 6 GHR (Glut Ham Raise) is a terrific exercise to train the posterior chain of
one's lower body muscles. Most gyms have various type machines to do that.
I always like the nice ham development, especially on the lower portion of
the hamstring by professional bodybuilders. However, I tried many different
lower body exercises, like, leg curl of various types, good morning, SLDL or RDL,
etc. They all seem to hit the upper portion of the hammy. My lower hammy
never felt much work at all, as a result, i |
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u******a
发帖数: 7843 | 7 我练卧推和SLDL, 只要超过两组, 不管重量多少, 第二天都会酸. 也每见这两个地方特
别牛逼...
练HST的时候, 全身除了胸和股二有点酸以外都没感觉, 一样能长重... |
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u******a
发帖数: 7843 | 8 作side leg raise, 才做不到20个臀部就酸得不行了. 平时squat, sldl什么的都没少
作, 再不济这种body weight的动作应该毫无压力才对啊...正常fit点的女性作20个应
该也没任何问题吧. |
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u******a
发帖数: 7843 | 9 可以按自己喜好选择动作，我就不做leg curl做sldl。shrug也不做。 |
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u******a
发帖数: 7843 | 10 hip thrust，是我最近才觉悟的。比sldl更好。 |
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u****c
发帖数: 345 | 11 romanian dl主要目的应该是锻炼hamstring的
而StraightLeg是low back，发力点不一样
不过我没有办法很明显的体会出来。。。 可能小重量就容易练到hamstring，大重量就
容易练到low back
不过SLDL这辈子都不练了，把腰搞伤过一回了 |
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s***r
发帖数: 358 | 12 Yeah, generally I'd stay with the same program if I continue to make gains.
You could certainly switch out some assistant lifts that haven't been
working well for you. If your volume continue to increase over a month/year
period, your lifts will go up.
I've made great gains while following the GIP program. I got my first 3
plate squat, and first 4 plate deadlift while following this program. Most
importantly the auto-regulation concept I learned along the way is
invaluable to my training.
Some o... 阅读全帖 |
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h****8
发帖数: 599 | 13 居然被老大点名。。。
个人体会：站姿方面，腿靠的近些，甚至可以并拢。下放杠铃的时候，下背摒住，努力
向后顶臀部，以至于：上身到臀部，臀部到双脚，这两条线的夹角可以是锐角。如果你
不往后顶臀，基本上就是个直角，这时候下背的感觉就会很强烈了
另外，很重要的，手，下放杠铃时，保持双手伸直并垂直于地面。这就意味着杠铃离身
体有颇大的一段距离。所以这不像DL。DL要求是杠铃贴着胫骨走，就会离身体很近。
SLDL的时后，杠铃离得更远，有点像在bent over row的时候 |
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