如何一步一步正確的硬舉(翻譯文) - 健身

Deadlifts: pull the weight from the floor to your thighs with a neutral back.
硬舉:以背部中立的姿勢 從地面拉起重量到你的大腿

Here’s how to Deadlift with proper form:
以下是該怎麼用正確的姿勢硬舉:


1.Stand with your mid-foot under the barbell
腳掌的中段位於槓鈴的底下

2.Bend over and grab the bar with a shoulder-width grip
彎下去 與肩同寬的握住槓子

3.Bend your knees until your shins touch the bar
蹲下直到你的小腿接觸到槓

4.Lift your chest up and straighten your lower back
胸椎打開然後維持下背的張力

5.Take a big breath, hold it, and stand up with the weight
吸一大口氣 把氣收住 之後把重量拉起

6.Hold the weight for a second at the top, with locked hips and knees.
在行程到最上端的時候停住一秒 屁股跟膝蓋都要收好

7.Then return the weight to the floor by moving your hips back while bending your
legs.
之後以屁股往後推的方式 同時彎曲大腿 把重量放回於地上

8.Rest a second at the bottom and repeat.
在地面上停一秒休息 之後重複這段動作


Do five reps on the StrongLifts 5×5 program.
跑五乘五的課表做五組

Your lower back must stay neutral to avoid injury.
你的下背必需維持中立 才能避免受傷

Rounding it during heavy Deadlifts is dangerous for your spine.
圓背在過於重的重量時 對於你的脊椎是具有危險性的

It puts uneven pressure on your spinal discs which can injure them.
它導致不平均的壓力在你的椎間盤上 可能會受傷

Always Deadlift with a neutral lower back – maintain the natural inward curve
of your lower spine.
硬舉時永遠要保持下背的中立 你的下背要維持正常的向內彎曲

The fastest way to increase your Deadlift is to improve your form.
強化硬舉最快的方法就是改善錯誤姿勢

By pulling more efficiently, you can use more muscles and Deadlift heavier
weights.
要拉的更有效率 你可以使用更多肌群 舉起更大的重量

This results in more strength and muscle gains.
如此一來你不但增加肌肉 強度也上升了

The best way to improve your form is by practicing Deadlifts with proper form.
姿勢要進步 最好的方法就是在練習時都使用正確的姿勢

This is the definitive guide to proper form on the conventional Deadlift
這就是如何做這個爭議性的動作--硬舉 正確的指南



來源(完整教學):https://stronglifts.com/deadlift/#gref


心得：本魯覺得還是多多練習 找人看動作會比較實際
用紙本來學習 只是概念上的補充 請巨巨幫看的話免錢又有效率
(當然也要注意不要打擾到人家XDD)

文中說膝蓋要lock我是比較疑問 樓下巨巨再補充

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