如何正確傳統硬拉|發力技巧|常見錯誤|腰痛拜拜How to perform Conventional Deadlift, Mistakes to avoid &TIPS you NEED to try

6分鐘講解如何正確傳統硬拉| 發力技巧 | 動作示範 | 常見錯誤 | 腰痛拜拜
How to perform Conventional Deadlift, Mistakes to avoid and TIPS you NEED to try

Deadlifting is one of the wisest things you can do with a barbell.
It strengthens your body from head to toe and puts on slabs of muscle all over you - Use these simple but effective tips to improve the king of lifts.

硬舉訓練是健力三項中其中之一，也是人類可以做起最大重量的動作，正確的硬舉將能夠鍛鍊全身的肌群，背肌、核心肌群、腿部肌群乃至於握力手臂肌群，但你做對了嗎？

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原文字幕

大家好

今天這支影片與大家分享傳統硬拉好處、操作方法和Tips

為什麼我們要做傳統硬拉？

因為硬拉動用到全身大部分的肌肉

所以硬舉能提供你強大的力量

同時訓練全身多部位的肌肉

可算是全身整體訓練的捷徑

亦能訓練身體協調能力

增強力量

亦可讓你身形看上去更美、更具肌肉線條感

可能你需要減低重量

同時要加強背部訓練

增強背部肌肉力量


肩膀剛好在槓鈴前少少的位置

肩膀不要太前，代表臀部太高

腳掌用力踩穩地下

身體不能坐太後

肩膀在槓鈴後方的話

所以我的技巧分享是

想著雙腿撐走地面 與地面抗衡

而非只是拉槓鈴離開地面

進行硬拉動作時一定要動用背闊肌力量

我的技巧分享是

想著將槓鈴向前扭斷

雖然現實沒可能扭斷槓鈴

但透過這個聯想

可以有效啟動相關身體相應部位的肌肉

我的另外一個分享是

可以赤腳進行硬拉

如果穿上鞋墊厚的鞋或者有氣墊的鞋

我們進行訓練時身體會不穩定

穩定度相對降低

受傷機會相應增加

希望這條短片幫到大家進行硬拉訓練

大家可以自己做硬拉時試試這些TIPS

有問題的話可以找我的喔~~

如果喜歡我的短片

歡迎Subscribe我的channel

我會定期放上訓練短片及日常生活分享（食譜、飲食分享）

Hi!
Today I am going to share some tips about
how to do conventional Deadlift with proper form
So why you should deadlift conventional?
Deadlifts are one of the most important strength exercises
It is a complete compound exercise and they provide an array of benefits
Firstly, they require and build core strength
which helps to establish safe motor patterns
stabilise the trunk and improve coordination and agility
It can also bring you a more athletic and muscular look
The conventional deadlift move recruits a lot of muscles in the lower body
including the hamstrings and the glutes
spinal erectors, quads core muscles
Thirdly, it's time efficient
Conventional deadlifts work multiple muscle groups at once
that allowing you to get stronger in less time
If you can master the deadlift skills and deadlift more
it does well on your overall muscle development
Open your shoulder by thinking of bending the barbell
Push your legs against the ground
Keep the barbell close to your thighs until you are standing straight up
with hips and knees locked out
Never relax your arms and back
and let the the bar be away from your body (your thighs)
Don't think about bending your body forward
This action is also called the hip hinge
I'd suggest to think of pushing your feet against the floor
instead of pulling the barbell up
If you think of pulling the barbell instead of pushing the floor away
We'll focus less on our legs
So my tip is
think of pushing your feet against the floor
instead of just pulling the barbell off the floor
Always engage your lats when you deadlift
My tip for this is
Thinking of bending the barbell forward
Although it is impossible to break the barbell in reality
But by thinking of it
we can effectively activate the back muscles