Deadlifts: pull the weight from the floor to your thighs with a neutral back.
硬举:以背部中立的姿势 从地面拉起重量到你的大腿
Here’s how to Deadlift with proper form:
以下是该怎么用正确的姿势硬举:
1.Stand with your mid-foot under the barbell
脚掌的中段位于杠铃的底下
2.Bend over and grab the bar with a shoulder-width grip
弯下去 与肩同宽的握住杠子
3.Bend your knees until your shins touch the bar
蹲下直到你的小腿接触到杠
4.Lift your chest up and straighten your lower back
胸椎打开然后维持下背的张力
5.Take a big breath, hold it, and stand up with the weight
吸一大口气 把气收住 之后把重量拉起
6.Hold the weight for a second at the top, with locked hips and knees.
在行程到最上端的时候停住一秒 屁股跟膝盖都要收好
7.Then return the weight to the floor by moving your hips back while bending your
legs.
之后以屁股往后推的方式 同时弯曲大腿 把重量放回于地上
8.Rest a second at the bottom and repeat.
在地面上停一秒休息 之后重复这段动作
Do five reps on the StrongLifts 5×5 program.
跑五乘五的课表做五组
Your lower back must stay neutral to avoid injury.
你的下背必需维持中立 才能避免受伤
Rounding it during heavy Deadlifts is dangerous for your spine.
圆背在过于重的重量时 对于你的脊椎是具有危险性的
It puts uneven pressure on your spinal discs which can injure them.
它导致不平均的压力在你的椎间盘上 可能会受伤
Always Deadlift with a neutral lower back – maintain the natural inward curve
of your lower spine.
硬举时永远要保持下背的中立 你的下背要维持正常的向内弯曲
The fastest way to increase your Deadlift is to improve your form.
强化硬举最快的方法就是改善错误姿势
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 举起更大的重量
This results in more strength and muscle gains.
如此一来你不但增加肌肉 强度也上升了
The best way to improve your form is by practicing Deadlifts with proper form.
姿势要进步 最好的方法就是在练习时都使用正确的姿势
This is the definitive guide to proper form on the conventional Deadlift
这就是如何做这个争议性的动作