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.
|
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……@_@
|
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。
|
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。。。。。。。。
|
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~~~
|
|
|
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
|
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.
|
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！
|
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～～～
|
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？
|
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。
|
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。
|
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.
|
c********g
发帖数: 1795 | |
|
|
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.
|
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.
|
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
|
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.
|
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 :)
|
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.
|
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.
|
|
|
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.
|
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.
|
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?
|
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
|
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
|
