瑜伽的練習,有時也是個工具幫助我們發現身體的不對稱或是活動度不足。但怎樣叫不足,做不到像老師一樣或是前面好幾個資深的同學那樣叫不足嗎?不~~~
就像大家都說要開髖開髖,那正常的髖到底多開叫開?
以下大概是一般解剖學或評估的標準:
髖屈 90度
髖伸 0度 (有的會說10度)
內旋 40度
外旋 45度
內收 30度
外展 45度
所以簡單的數學:
直劈多少是正常 90+10=100
橫劈多少是正常 45+45=90
心中要有這個量尺,當然隨著有耐心有控制的正確練習,它是可以被增加的,但還是要注意每個人天生結構跟生長背景不同,每個人的極限可能會有很大的差異,#亂開髖最後真的是傷到髖就得不償失了喔~~切記切記
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覺知很重要,常識更重要。
#HipMobility
==
圖片來源 (google搜尋)
http://s3.amazonaws.com/a…/hip-flexion-rom-normal-range.html
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hip flexion rom 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的最佳貼文
Split Squat Demonstration 箭步示範
A lot of people don't perform Split Squat properly. Today I'm going to demonstrate it to my followers.
Split Squat is a compound exercises and it is targeting your quads 四頭肌, glutes 臀大肌 and hamstrings 膕繩肌.
Normally I ask my new clients to do it properly from week 1-4. Then they are allowed to perform back squat.
Again, NOT everyone should do Back Squat, because everyone has different mobility. 基於柔韌性的關係,並不是每個人也適合作深蹲訓練。
However, if you cannot do #SQUAT, you better to fix your weak link - dorsi flexion (ankle mobility) & hip mobility.
Tip 1 - Move your knee beyond your toes 膝頭超越腳趾
Tip 2 - Tempo 3010 or 3110
Tip 3 - Make sure hamstrings touch your calves
Tip 4 - Stretch your HipFlexors at the bottom of ROM 伸展髖關節
Tip 5 - Abs tight and keep body upright/ slightly lean forward.
Tip 6 - Look Forward 向前望
Tip 7 - Toes pointing forward, front foot and back foot 雙腳腳趾向前
Tip 8 - Tip 1 KNEE BEYOND TOES
If someone challenge you that point, please do more research or he/she never lift heavy squat with ROM. Or He/She has poor mobility
Tip 9 - More practice! 多些訓練!
Tip 10 - If you have lower back injury, you should AVIOD BACK SQUAT. Do Split Squat instead. It's good for you.
Tip 11 - You can perform Dumbbells & Barbell Split Squat
Tip 12 - Lunges and Split Squat are different exercises. I would say Split Squat has more benefit for trainees.
Tip 13 - If your ankle mobility is poor, you can perform feet elevated Split Squat instead.
Tip 14 - If you are super strong and have a very good mobility, you can perform back feet elevated Split Squat.
Tip 15 - If you are athlete, you also can perform Front Barbell Split Squat.
*I will demonstrate different versions of Squat in the future.
#AskKenneth
Dream | Goal Setting | Progression | Consistency | Effort | Achievement | Self-improvement
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www.trainerkenneth.com
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