Jason0296 健身日记 （加照了）62楼开始

gnne84

Jason0296 发表于 19-12-2013 07:24 PM
昨晚 Leg

Squat-4 sets-12,12,12,12-重量Kg-15

喜欢squat,所以研究过。
网上很多地方传Squat蹲下的时候膝盖不要超过脚趾，原因是会对膝盖负担重，可能受伤。
源自这个30多年前的研究：
A 1978 study at Duke University found that keeping the lower leg as vertical as possible during the squat reduced shearing forces on the knee.
16 McLaughlin, T.M., Lardner, T.J., and Dillman, C.J. 1978. Kinetics of the parallel squat. Research Quarterly. 49(2):175-189.

This one is about as mythical as you can get, as it’s hard to find much information at all regarding it’s origin. Search online and what you will find are numerous references to one study from 1978 at Duke University which found that keeping the lower leg as vertical as possible reduced shearing forces on the knee. I wasn’t able to find the actual paper and there’s no available explanation I’m aware of as to why those researchers believed the knee was incapable of sustaining those forces, or how they performed their study. Whether this is the actual origin of the myth or not, an obscure study with zero supporting evidence is hardly any basis for providing any legitimate rules about squatting.
There was one study conducted in 2003 that essentially recreated this scenario by having experienced weight lifters squat under two conditions. First they squatted normally, allowing their knees to travel forward past their toes. Then, they repeated the movement while restricting forward movement of the knees beyond the toes. This reduced torque at the knee by about 22%, and it also increased torque at the hips by over 1000%. (What appears to be a disproportionate redistribution of forces can be explained by a change in torso angle.) This shows that you can reduce torque at the knee by preventing them from going past the toes, but it doesn’t prove that this is necessary. Interestingly, it appears that letting the knees travel past the toes was part of the “normal” method of squatting for those experienced lifters, and the prevention of forward movement of the knees was accomplished by artificial means. In either case, the volunteers in the study seemed to be fully capable of handling the load without incident or injury.

（网上找到的比较简易的解释，抱歉没有换成华语，怕把意义偏移了 原文link）

人类=》跑步，上楼梯，蹲下来，大便，
都是膝盖超过脚趾.这是人体的自然学。做么要违反人体的自然动作。
通常支持膝盖不要超过脚趾的人，
是不会squat below parallel,因为 蹲下来，膝盖自然超过脚趾。
除了脚短，就不会膝盖超过脚趾，那么叫脚长的人如何squat?

For a variety of reasons, most people do squat or lunge with bad form. So it’s a good idea to learn correct technique from someone who knows what he’s talking about. If the person teaching you correct squat or lunge technique tells you not to let your knees past your toes, you now know that he doesn’t know what he’s talking about.
摘自：原文

Jason0296

gnne84 发表于 24-12-2013 02:21 PM
喜欢squat,所以研究过。
网上很多地方传Squat蹲下的时候膝盖不要超过脚趾，原因是会对膝盖负担重，可能受 ...

终于有人来解答了 多谢gnne84兄

MR.Roket

Jason0296 发表于 24-12-2013 03:15 PM
终于有人来解答了 多谢gnne84兄

请问lz是high bar 还是low bar squat 的？

Jason0296

MR.Roket 发表于 24-12-2013 03:58 PM
请问lz是high bar 还是low bar squat 的？

小弟的姿势是类似high bar的 因为身体没倾向前

MR.Roket

Jason0296 发表于 25-12-2013 02:24 PM
小弟的姿势是类似high bar的 因为身体没倾向前

ok，请问下lz你做deadlift ,squat之类后，有没有感到后背感觉怪怪的，要扭腰后才舒服。（有感觉到骨头舒服多了）

Jason0296

MR.Roket 发表于 25-12-2013 06:45 PM
ok，请问下lz你做deadlift ,squat之类后，有没有感到后背感觉怪怪的，要扭腰后才舒服。（有感觉到骨头舒服 ...

有时候会 也不知道是什么原因 可能热身不够吧 火箭兄有碰过这种情况

MR.Roket

Jason0296 发表于 25-12-2013 07:07 PM
有时候会 也不知道是什么原因 可能热身不够吧 火箭兄有碰过这种情况

我大多数都有这种情况，不知道是姿势不对还是因为我之前腰有被扭伤过，希望有人可以解答

再生者

Jason0296 发表于 24-12-2013 03:15 PM
终于有人来解答了 多谢gnne84兄

膝盖不过脚趾应该是refer用smith machine。

http://www.youtube.com/watch?v=q8bXmbHGoN0

gnne84

再生者 发表于 25-12-2013 11:38 PM
膝盖不过脚趾应该是refer用smith machine。

http://www.youtube.com/watch?v=q8bXmbHGoN0

A 1978 study at Duke University found that keeping the lower leg as vertical as possible during the squat reduced shearing forces on the knee.
16 McLaughlin, T.M., Lardner, T.J., and Dillman, C.J. 1978. Kinetics of the parallel squat. Research Quarterly. 49(2):175-189.

Jason0296

MR.Roket 发表于 25-12-2013 11:16 PM
我大多数都有这种情况，不知道是姿势不对还是因为我之前腰有被扭伤过，希望有人可以解答

火箭兄的问题因该要请 @gnne84 大大来回答了

Jason0296

各位我回来了 因为工作的原因所以停了两个多星期了 明天又是新的开始咯
大家一起加油

vizhai

猫猫拳 发表于 19-6-2013 04:14 PM
你放的是整个album的link
要一张一张放 每张照片，right click
会有个link弹出来，copy然后放图

猫咪大大，你多少kg和高度多少？

vizhai

Jason0296 发表于 5-1-2014 08:17 PM
各位我回来了  因为工作的原因所以停了两个多星期了 明天又是新的开始咯
大家一 ...

Jason大大，我是健身新手。176cm, 58kg. 很瘦那种。。
希望大家一起加油。

猫猫拳

vizhai 发表于 28-5-2014 02:30 PM
猫咪大大，你多少kg和高度多少？

178 现在应该80多了

vizhai

猫猫拳 发表于 28-5-2014 10:17 PM
178 现在应该80多了

猫眯，请问你有长高的办法吗？