问了多方意见以改进我的deadlift.
我的deadlifts 很多人说是pull with back,应该要push with hips.
我的form 应该改进的细节有
向后坐多一些，
chests 要更挺些，
sit back more 和 chests up more 应该会让肩膀和bar 同一条线（我的肩膀在bar 前面一些）
同时尽量有意识的保持后背直。
push with hips
可能会有帮助的方法
头向上看
把脚width stance 放大一些
push with hips,
我每次硬举都有意识要实行但是每次hips都不能发力，最后感觉都是在用背，back pull 那个重量。
应该是我没有好好的engage hamstrings/glutes 的肌肉，希望sit back more,chest more up 能改善然后我能push with hips.
希望以上两个方法可以把我的round back 问题 改进。
热身也会尝试用pause deadlift. 这里学的。
里边有一个说法很启发我。自己不曾这样想过。
“and i see people do the opposite all the time,they notice that their lower back is rounding so what they do after deadlift is they do a bunch of lower back accessories exercises. In the reason why this can become a problem is you have to think why is you lower back round in the first place, when you form break down, your body is getting into the position which is the strongest,so it actually mean that you have weak glutes,hamstrings and quads,if now we're getting into a postition where you are using more of your lower back,it's because your lower back is the strongest bottom part in the movement. so that's why i strongly recommend in focus on strengthening your glutes in your entire lower body to help prevent this issue....."
发表于 28-11-2014 06:56 PM
楼主
一伤可能要休息1~2个月了。
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