[書摘] 深蹲要站的多寬呢?

之前寫了「深蹲時,腳掌朝前,有這麼重要嗎?」與「完美深蹲的祕密 – 比肩寬更寬的步距」的文章,有人曾問過,到底訓練時,雙腳的距離是要更寬一點,還是與肩同寬呢?來看看物理治療師Kelly Starrett在他寫的新書「Becoming a Supple Leopard(變成一隻柔軟的豹)」中的介紹。

書上第82頁有提到深蹲的觀念,其中談到「Squat Stance (深蹲的步距)」,其原文如下:

If you are trying to break 1200 pounds for the squat, a wide stance is the ticket. It will allow you to keep your torso upright and squat the equivalent of a Volkswagen. But if you’re using the squat as an exercise to improve health and athletic performance, you need a stance that expresses a full range-of-motion, reveals problem, and transfer to other athletic movements.

(譯:在進行深蹲時,若你的訓練是要不斷挑戰重量極限,寬步距可以讓你保持軀幹的直立、更加的穩固。而若你是要透過深蹲訓練來改善健康及運動表現,適合的步距可以挑戰更大的活動範圍、曝露身體的問題缺失並且將訓練的效益移轉到運動的動作表現。)

For most people, positioning their feet just outside the shoulders will accomplish that goal. This all-purpose squat stance has universality in sports – think of the ready position of linebacker, a tennis player, or a fighter’s combat stance.

(譯:對於大部份的人來說,他們足部的距離是在肩膀的外側,這種通用型的步距(All-purpose squat stance)在運動是十分常見,像是美式足球線衛、網球選手、格鬥選手的準備姿勢。)

From this same position you can tackle more advanced exercise – the front squat, overhead squat, and Olympic lifts – without having to adjust your feet. Remember the Miyamoto Musashi quote that I referenced in the introduction to this book: “Make your fight stance your everyday stance, make your everyday stance your fight stance."

(譯:在通用型的步距姿勢,可以在進行更多進階的動作下(Front Squat、Overhead Squat或是奧運匹克挺舉),不用調整腳步的距離。宮本 武蔵說過一句話「Make your fight stance your everyday stance, make your everyday stance your fight stance.」。)

Establish a squat stance that best fits your goal as an athlete and allows you to practice good form. Personally, I mostly use an all-purpose stance, but on occasion experiment with a wide stance to throttle the stimulus.

(譯:對於運動員來說,建立一個符合運動內容的步距,並在良好的姿勢下進行練習。就個人而言,我大多使用通用型的步距,但有時候為了提高訓練的負荷,會採取寬步距。)

最終,還是要取決於你目的性及安排,有的人訓練是為了運動表現要更好;有的人是挑戰個人負重的記錄。先將前後的文章看完,然後跟教練討論、用身體去感覺實際的差別囉。

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山姆伯伯
運動訓練相關文章分享、運動訓練產品經銷及零售、運動訓練講座課程。目前不提供線上問題咨詢、個人代購服務。...(完整介紹)

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