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Squat 深蹲

文章目录
  1. 1. 标准深蹲
  2. 2. 基础理论
    1. 2.1. 练习肌肉群
    2. 2.2. 种类
    3. 2.3. basic set up 基本准备
  3. 3. 动作要领
    1. 3.1. bodybuilding.com
    2. 3.2. Strength Training 101
  4. 4. Common Faults 常见错误
    1. 4.1. 用脚趾顶起来
    2. 4.2. 蹲的不够下
    3. 4.3. 位置错误
      1. 4.3.1. 膝盖
      2. 4.3.2. 后方
      3. 4.3.3. 头
  5. 5. Todo
  6. 6. 参考
    1. 6.1. 视频

标准深蹲

当我们是小 baby 时，天生就会标准深蹲！

还有第三世界深蹲~ 蹲厕！

基础理论

练习肌肉群

种类

the three most common are the high bar back squat (sometimes called an “Olympic squat” or “Oly Squat”), a low bar back squat, and a front squat.

它们的区别是杠铃位置的不同

从左到右分别是：前杠、背部高杠、背部低杠

a high bar (left) and low bar squat (right)

低杠深蹲

高杆深蹲

basic set up 基本准备

No matter what type of squat you do, the basic set up will be the same

find a squat rack, power cage, or a squat stand and set the height of the bar to be about the same height as your collarbone. If your options are either too high or too low, it’s always best to go too low – you don’t want to have to get up on your toes to rack/unrack the bar, especially as the weight gets heavier.

找到一个蹲架等，将杆升到和锁骨位置大致一样高。如果无法调到完美的位置——对你来说感到有些高或有些低，那么选择低的位置。这样在拿取/放置杠铃时不需要踮起脚

动作要领

bodybuilding.com

  1. Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

    将杠铃从“沟”中顶起。挺胸，头正视，采取和髋部等宽的站姿

  2. Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

    弯膝下降，尽量不要让髋部（臀）向后移动【note:这部分和其他教程的理念有冲突？】 —— 要实现这样的效果，膝盖必须向前移动，膝盖的移动轨迹和脚的朝向保持一致。这样做的目的是让躯干尽可能保持笔直（是笔直，不是和地面垂直）

  3. Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

    下降时将重量集中到脚后跟的前方；当大腿接触小腿时，将杠铃顶起

Strength Training 101

  • 重量集中在脚跟和前脚掌(the balls of your feet)上 —— 这可以保护你的膝盖

    • 一个判断方法：做深蹲时，你的脚趾应该可以翘起来

  • 稍微分开脚 —— 5~15 度

  • 挺胸

    • 可以用双手抬一个杠铃片或其他有重量的东西（详见视频）

  • 整个过程绷紧核心肌肉（收紧臀部和腹部）

  • 保持后背笔直，脊柱自然（不弯曲，也不过度上翘）

  • 翘臀

  • 在蹲下时：

    • breathe in, break at your hip and push your butt back. Keep sending your hips backwards as your knees begin to bend. It’s important that you start with your hips back, and not by bending your knees.

      吸气，屈髋，臀部后移。在膝盖开始弯曲时，仍旧保持让髋部后移。记住，开始蹲下时，是利用后移的髋部，而不是膝盖的弯曲

视频：Staci Demonstrates A Proper Bodyweight Squat | Nerd Fitness - YouTube

Common Faults 常见错误

用脚趾顶起来

左边的姿势是错误的；你可以用右边的姿势来判断重量是否落在脚跟上

在蹲下的时候，脚跟必须贴合在地上

蹲的不够下

髋部至少要和地面平行（左边第一幅图蹲的太浅）

In order to maximize the muscles worked in the squat, it needs to be done to at least parallel or lower.
为了锻炼到更多的肌肉，髋部至少要比膝盖低（髋部比膝盖稍低的位置称为平行位置）

如果只是局部蹲下（在平行位置之上），膝盖处会受到更大的压力（体验下！）；蹲的更下反而会减轻对膝盖的压力，虽然这更加难了。

不过有些人天生就蹲不了太下（西欧人中比例很高），根据你的体质，适当选择吧。如果实在蹲不下，不要勉强，蹲到平行也可以了。

位置错误

这是三种错误的姿势；从左到右分别是：膝盖不应该夹紧；没挺胸，肩膀没向后，脊柱弯曲；不应该仰头

膝盖

膝盖的移动轨迹须和脚的朝向保持一致

后方

胸要挺起来，肩膀要向后，脊柱要保持自然形态

头

头应该正视前方

Your chin should be in a position where you could hold a tennis ball between your chest and your chin.
你可以这样判断姿势是否正确：下巴和胸口上方的间隔是否跟一个网球🎾差不多大，能刚好夹住一个网球就对了

Todo

Strength Training 101: How to Squat Properly | Nerd Fitness #This all seems a bit…complicated 一节

How to Squat with Proper Form: The Definitive Guide #超级详细

参考

Strength Training 101: How to Squat Properly | Nerd Fitness

视频

Barbell Squat Exercise Guide and Video

Staci Demonstrates A Proper Bodyweight Squat | Nerd Fitness - YouTube