新手拉單槓疑問 - 健身
By Odelette
at 2017-03-08T13:59
at 2017-03-08T13:59
Table of Contents
建議你PO個影片上來 鍵盤教練才知道你的問題在哪
通常新手在學習pull up最容易犯的錯誤
就是在還沒有能力或是力量去穩定scapula的時候就急著想上去
一個完整的pull up是由肩胛啟動
當你hanging on the bar自然放鬆的時候 scapula是elevation + uppward rotation
負責的肌肉主要是Upper trapezius跟levator scapulae
啟動scapula時Depression + retraction 這時候你的肩帶才會在穩定的位置
主要是Rhomboids + middle/lower trapezius
當Scapula就定位以後 肩帶處在一個穩定的位置 這時後才啟動你的lats
所以當你沒有力量將scapul到穩定位置 也許你還是可以靠biceps跟lats的力量硬幹
但Upper trapezius跟levator scapulae在整個過程就會一直處於收縮狀態
這兩條肌肉都inertion到你的頭頸 過度緊繃就會造成你的症狀甚至是張力性頭痛
但更要小心的是你的肩關節在不穩定狀況下abduction是否會造成傷害
確認的方法就是你有沒有辦法先做出穩定的Scapular Pull Up動作
https://www.youtube.com/watch?v=CG5B_aXsucY
更精確控制的人可以在hanging時做出scapula elevation + depression
retraction + protraction的動作
我的經驗是當你可以穩穩的做出10~20個scapular pull up再來練pull up吧
control the scapula,then dominate the pull up!
如果不是以上問題的話 就當我又發一篇廢文.....
※ 引述《sa4567892000 (沉默是驚)》之銘言:
: 不好意思,想請問一下前輩們
: 最近有在練習拉單槓,想要練一下胸肌,
: 但是在每次拉完之後都有肩膀類似落枕的感覺.....
: 非常痛
: 有上網查過說向上的時候避免頭往上抬
: 所以一直是以平視的角度
: 但還是一樣整個肩膀或有落枕的感受,第二天脖子會卡住
: 請教一下是姿勢錯誤,還是該怎麼改善比較好呢
: 謝謝
--
綜合格鬥 - MMA中文情報站
https://www.facebook.com/MMAUFCmania/
--
通常新手在學習pull up最容易犯的錯誤
就是在還沒有能力或是力量去穩定scapula的時候就急著想上去
一個完整的pull up是由肩胛啟動
當你hanging on the bar自然放鬆的時候 scapula是elevation + uppward rotation
負責的肌肉主要是Upper trapezius跟levator scapulae
啟動scapula時Depression + retraction 這時候你的肩帶才會在穩定的位置
主要是Rhomboids + middle/lower trapezius
當Scapula就定位以後 肩帶處在一個穩定的位置 這時後才啟動你的lats
所以當你沒有力量將scapul到穩定位置 也許你還是可以靠biceps跟lats的力量硬幹
但Upper trapezius跟levator scapulae在整個過程就會一直處於收縮狀態
這兩條肌肉都inertion到你的頭頸 過度緊繃就會造成你的症狀甚至是張力性頭痛
但更要小心的是你的肩關節在不穩定狀況下abduction是否會造成傷害
確認的方法就是你有沒有辦法先做出穩定的Scapular Pull Up動作
https://www.youtube.com/watch?v=CG5B_aXsucY
更精確控制的人可以在hanging時做出scapula elevation + depression
retraction + protraction的動作
我的經驗是當你可以穩穩的做出10~20個scapular pull up再來練pull up吧
control the scapula,then dominate the pull up!
如果不是以上問題的話 就當我又發一篇廢文.....
※ 引述《sa4567892000 (沉默是驚)》之銘言:
: 不好意思,想請問一下前輩們
: 最近有在練習拉單槓,想要練一下胸肌,
: 但是在每次拉完之後都有肩膀類似落枕的感覺.....
: 非常痛
: 有上網查過說向上的時候避免頭往上抬
: 所以一直是以平視的角度
: 但還是一樣整個肩膀或有落枕的感受,第二天脖子會卡住
: 請教一下是姿勢錯誤,還是該怎麼改善比較好呢
: 謝謝
--
綜合格鬥 - MMA中文情報站
https://www.facebook.com/MMAUFCmania/
--
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健身
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