ADM-201 dump PMP dumps pdf SSCP exam materials CBAP exam sample questions

为什么你的单臂哑铃弯举没有作用? – 译学馆
未登录,请登录后再发表信息
最新评论 (0)
播放视频

为什么你的单臂哑铃弯举没有作用?

Concentration Curls Aren't Working for You (HERE'S WHY!)

大家好!
What’s up, guys?
我是杰夫·卡瓦列雷,ATHLEANX.com
Jeff Cavaliere, ATHLEANX. com.
那么 请大家帮我个忙
So do me a favor,
检查一下我在这个剪辑中的单臂哑铃弯举是否正确
check out this clip of me doing a concentration curl
如果有错 你可以指出哪里有误么
and see if you can spot what I’m doing wrong.
如果你之前看了我24秒的纠正(哑铃锻炼姿势的)视频
Now guys, if you’re somebody that has watched my 24 second fixed video,
你可能会认为
you might be thinking
他在举起时的偏离圆心部分太快了
“He’s going too fast on the eccentric portionof the lift.”
现在我告诉你
I’m going to tell you right now,
事实上错误并不在此
that’s actually not what it is.
有些人会说 “我看你的节目已经很长时间了
Some people might say”I’ve been followingthis channel long enough.
我知道杰夫一点点都不喜欢单臂哑铃弯举这个动作”
I know Jeff doesn’t even like the concentrationcurl.”
马上我们就会谈论到此事
We’re going to get to that in a minute.
现在我打算单说说“弯举”这个动作
I’m talking about the curl itself.
你能指出我哪里做错了么?
Can you spot what I’m doing wrong?
那么 如果你不能
Ok. So, if you can’t, guys
我将要向你展示当你做单臂哑铃弯举时 需要注意什么
I’m going to show what you need to do when you’re doing concentration curls.
如果你想做“单臂哑铃弯举”
If you’re going to do them.
我们马上就会说到这个动作
Again, we’re going to address that in a second.
当我们谈到单臂哑铃弯举时
When we talk about the concertation curl people
所有人的动作都和我刚刚做的一模一样
will do exactly what I was showing you here.
他们将手臂弯曲到这 然后放下
They’ll curl here, and then down,
然后再抬起到这 再放下
and they’ll come up here, and then down. Now,
问题是 做单臂哑铃弯举的目的是什么呢
the purpose of doing the concentrationcurl is what?
有的人会说是为了二头肌的完全收缩
People argue that it’s to get a complete contraction of the biceps.
为了感受肱二头肌的收缩
To feel the biceps contracting.
为了获得更结实的肌肉
To give you better mind-muscle connection,
如果你的锻炼不能使肱二头肌达到上述效果
if you have a problem with your biceps in that way.
事实上 很多人都不能
And a lot of people do, actually.
那么 接下来我将会告诉你
So if that’s the argument I’m going to show you
我刚刚的演示中 主要的问题在哪儿
where some of the major flaws are with that.
首先 如果你做动作时是这样的 我看见很多人都是这样
First of all, if they’re doing them like this – which I see a lot of people do –
这是一个重要的错误
that’s a major mistake
因为手肘的位置是你需要注意的第一件事
because the position of the elbow is the first thing you want to concentrate on.
你不能把手肘放在这
You can’t be resting your elbow here,
在你的大腿上 然后像这样放下
on your thigh, and going down like this.
这样简直就是在制造跷跷板效应
You’re literally creating a see-saw effect.
当这边的重量下降
When the weight comes down
重量大部分会转移到这里
on this side it almost brings the weight back up again.
这就是跷跷板效应 以大腿为支点 前后来回运动
The see-saw effect, back and forth, over thethigh.
所以 无论你举得哑铃是多重的
So whatever weight you think you’re lifting here,
实际上你举起的重量要比它轻的多
you’re actually lifting a lot less
因为机械效益
because of that mechanical advantage.
说到“机械效益”
Speaking of’mechanical advantage’,
如果你想正确的做这个动作
if you’re going to do it the proper way,
你应该抬起你的手肘
you think you’re going to take your elbow
放到你大腿的内侧
and you’re going to put it on the inside of your leg.
你最好知道这点
You know better.
并不是把肘关节放在大腿最上方
You’re not going to rest it on top.
所以你最好知道这点
So you know better.
把肘部放在这里 然后开始弯举
You put it right here, and now you start curling.
我将会抬起我的胳膊
I’m going to raise my arm up
这里你可以看到重点
here you can see something very important.
应当这样做
They’re going to do this.
那么 为什么这是个问题
Now, the reason why that’s a problem,
首先 是因为有些人抬起手肘
firstly, is because they’re now taking that elbow and
用它做杠杆运动
they’re using it for leverage.
他们用肘部推动大腿
The elbow is actually pushing into the thigh,
然后通过推动大腿
and by pushing into the thigh,
做杠杆运动来举起重量
it’s giving me leverage to lift this weight.
如果你不相信
Now, if you don’t believe that’s actually happening,
就仔细看看这里 二头肌上面的三头肌
all you have to do is look at the involvement here of the side, and front delt
当我做到整个动作最困难的地方时 三头肌也在发力
when I get to the hardest part in the range of motion here.
就是正中央这里
Which is the midpoint.
为什么会这样呢
Why does that happen?
因为这是整个动作最难的地方
Because when it’s most difficult –
在这里我的三头肌要发力
which is right here – then my delt has a short kick in
来帮助我把哑铃拉上来
to help me push this up.
三头肌活动起来是因为我把我的胳膊放在了一个不动的物体上――
The delts are becoming active because I’m pushing my arm into an immoveable object-
就是我的大腿――
which is my leg-
因此三头肌必须要活动来抵抗这种相对的力
and that’s helping to get some leverage in the opposite direction.
同理 在我们做高滑轮下拉时
The same concept as when we’re doing a lat pulldown,
你双手向下拉
and you’re pulling down,
但是把腿往上抬
but pulling up with your legs.
抬起腿 到达位置 手往下拉
Pull your legs up, into the seat, and pull down.
那样很好 因为你在用你的腿
That’s good because you’re using your legs
去锻炼上半身的肌肉
for a muscle group in your upper body,
但是我们使用肌肉的杠杆原理
but when we’re using leverage here of a muscle that’s right here,
在“弯举”中太过于频繁
and often times too involved in a curl,
那就变成了一个问题
that becomes a problem.
这两块肌肉是相连的
They’re right next to each other.
因此要采用和高滑轮下拉不同的方案
So it’s a different scenario than that lat pull down.
你应该这样想
So then what you would say is”
我不能这样做
Well, then I can’t do that.
我应该使手肘低于大腿
I’ve got to get my elbow off my thigh,
把手臂的后侧 也就是三头肌 放在这里
put the back of my arm – the tricep – up here
抵住大腿内侧 然后开始弯举
against the inside of the thigh, and then curl from there.
现在我来做正确的示范
Now I’m doing the right thing.”
但是要先来回顾一下我们开头讲的事
But we’ve got to go back to what we said in the beginning.
我们的目的是什么
What was the purpose?
为了使肱二头肌充分收缩
To get a complete bicep contraction and to
为了肌肉收缩时有最大的张力
have the most tension in that contracted state.
如果你弯曲胳膊肘
Well, if you get the elbow flexion,
掌心向上 抬到最高
and you get the supination here, and you come to the top,

look.
哑铃实际上是在这里的这条线上
The dumbbell is actually this line here, this forearm,
前臂几乎是平行于
is almost parallel with the downward
作用于哑铃的向下的重力
force of gravity that’s acting on this dumbbell.
意思就是说 我能做到
Meaning, I could get it –
如果我能够做到完全平行 我能保持在这个位置很长一段时间
if I got completely parallel – I could stay here for a very long period of time.
所以即使我处在肱二头肌收缩的状态中
So even though I’m in a more contracted state of the biceps
我仍然不会有过大的张力
I don’t have as much tension here
因为这些力量彼此都是平行的
because, again, the forces are parallel to each other.
前臂 重力都是竖直向下的
The forearm here, and the force of gravity coming straight down.
所以我们想做的就是
So what we want to do is,
我们能在肌肉完全收缩的地方能感受到这点
we want to have it to where we’re in this fully contracted state,
我们尽可能让垂直的前臂 受到重力的影响
and we have gravity acting as much down on our perpendicular forearm as possible.
这点我们可以通过改变我们放胳膊的地方做到
We can do that by changing where we put our arm.
所以不要把它放到下面大腿的地方
So instead of having it down in the tight here.
我来告诉你正确的做法
I’ll tell you right out –
你要让你身体里的垃圾清理一些出去 朋友们
you’ve you got to take your junk move it a little bit this way guys okay
这样你才能在中间
so you can clear some room
才能清出一些空间
right down in the middle.
在这个非常高的位置 腹股沟内测区域
Really, in this really high up, inner groin area.
所以 你做这个动作需要做的就是[动作]
So again, whatever you’ve got to do to do it.
像杰西一样 如同吹口气般轻松做到
Jesse just blows and it all goes over that way.
一些人必须用点力才能移动一点
Some guys have to forcefully move a little bit more.
无论你需要怎么做 注意一点
Whatever you have to do, take care of it,
然后把你的手臂抬到这里
and then put your arm right here,
对应的是身体内腹股沟的位置
deep inside your groin.
所以现在 当我弯曲手臂
So now, when I curl up and
我能够完全收缩这里 杰西 来这边拍(对拍摄者说) 实际上
I go to complete contraction here-Jesse, come around this side, actually.
你可以看到这个角度没那么垂直 更加水平
You can see that the angle is a lot less vertical, and more horizontal,
这就使得哑铃更加受到重力的影响
which is more toward allowing the dumbbell to be acted upon by gravity.
但我能做的比这更好 因为如果我从这里开始
But I can do better than that because if I take it from here,
而且我知道我得
and I know I’ve got to
与地面更加保持水平
get a little bit more parallel to the ground,
我就需要向前倾一点
I just lean forward a little bit more.
现在 我做到了完全的屈肘弯曲和完全的反掌姿势
Now I have complete elbow flexion and complete supination here,
我真的真的
and I can really, really
比我原本感受到了更多的肌肉收缩感
feel this thing a lot more than I could,
我甚至把三角肌的作用降低到最小
and I’ve even minimized the contribution of that delt,
即使三角肌总是会鼓起
even though it’s always going to pop out
因为我在使用 手臂的背面
because I’m, again, using the back of my arm here.
而不是用我的肘部发力
Not the point of my elbow to drive in.
有人会说 杰夫
Now, let’s go to the people that say” Jeff,
我记得你说过“你不喜欢 单笔哑铃弯举
I remember you said you didn’t like the concertation curl.
它不是最佳选项”
That it wasn’t the best thing to do.”
确实不是 有几个原因
No. For a few reasons.
第一 我喜欢做任何时候都能做的身体锻炼
Number one: I like more athletic exercises at any opportunity I can.
我们要训练运动员 所以我也努力更运动化
We train athletes here, so I try to get more athletic.
也就是说 如果我能站着 我会更喜欢
Which means, if I can be on my feet I like that better.
但更重要的是 如果你要
But more importantly, if you’re going to go
完成在肩部弯曲部分的
for complete contraction of the biceps,
肩膀哪里弯曲了呢?
where was the flexion of the shoulder?
由于我们对肱二头肌长头腱连接处的价值很熟悉
Because we know by virtue of the connection of the longhead of the biceps,
从肩关节到盂肱关节的上部分
past the shoulder joint, to the upper portion of our glenohumeral joint here,
有肩部弯曲的空间
we have room for shoulder flexion
在这里
here.
它一定是完全收缩的一部分
It has to be part of the complete contraction.
所以我想要我的手臂往上
So I want my arms up.
如果我的手臂在这里 我们做不到那样
If we’re down here we’re not getting that.
所以我选择的――无论你是选择缆机
So what I opt for – whether you do it with the cable machine,
还是用你的双手
or you do it with hands
都能让你的手臂往上
– it’s something that gets your arms up
现在的情况 考虑到反掌姿势
in this position, allows for the supination,
考虑到手肘弯曲
and allows for the elbow flexion.
所以我们这样做
So we do this.
这个姿势 然后弯曲
We come here, and we curl up, and in this way.
这样 我之前演示过这个姿势的变种形式
I’ve demonstrated variations of this before,
你现在可以看到 三个部分
which you can see now I’ve got all three components.
弯曲 反掌
I’ve got the flexion, the supination,
还有肩部弯曲
and then the shoulder flexion as well.
这样就做到了完全的肱二头肌收缩
So I can really get a complete bicep contraction.
我能感受到我的肱二头肌鼓起
I can feel this thing balling up on me.
你想做的更帅气一点
You want to make this cooler?
这样做
You do this.
拉到这里
You come up here.
为什么它更锻炼呢
Why is it athletic?
现在我能保持这个姿势唯一的原因就是
The only thing holding me in this position is
臀部肌肉群的力量
the strength of my posterior chain.
我的臀大肌和我的腰部
My glutes and my low back.
因为如果我让我的整个身体这样折叠起来
Because if I let go my whole body wants to fold that way.
所以臀部肌肉群的所有肌肉都要收缩
So all the muscles on the posterior chain have to contract here
才能让我保持这个姿势
to allow me to be in this position here.
如果你想要负荷过多 后退一步
If you want to overload it, from here you step back,
再往前一步 手收回
and you step back, you come in,
然后放下
and you come in, and down.
往上拉 往后走
Pull it up, back, back,
下半部分紧绷着 往前
nice and tight on the lower half, and in.
往上拉 往后 往后 往前 往前 再一次
Up, back, back, in, and in one more time.
往上 往后
Up, back.
两腿要在中间保持等距离运动
Again, you’ve got this isometric component in the middle
通过一步一步的等距延长
by prolonging it with the stepping. So.
在重量训练室里考虑科学很重要
Guys, it’s important to put the science into what you do in the weight room
因为它会有影响
because it matters.
如果你是有特定目的
If you’re going for that intended purpose
想要完整的收缩
of trying to get the full contraction, and
你就要
that’s what you’re going to use
刺激你的肱二头肌—无论什么原因—
to activate your biceps – whatever the reason why –
都能是合理 正当的理由
that could be a good, valid reason.
但是 如果你没有理由支撑科学的重要性
But if you’re not backing it up with the true science it’s not going to matter.
这里再提一次 我们刚刚做的
Here, we just did that. Again,
如果你想在这儿做出调整
if you want to make the tweak
你也可以这儿做
over there you can do it there, too.
你手臂的位置也会有影响 就像其他的一样
The position of your arm matters, just likeeverything else, guys.
这是一个逐步的过程
We put out a step by step program
与此同时 我更加关注每个动作的细节
where I pay close attention to detail on everything we do,
确实如此 在每次锻炼 每次运动
in every workout, in every exercise.
我觉得这就是带给我们的好处
I think that’s what gives us the advantage
让我们的节目有效果
and makes our programs as effective as they are.
可以在ATHLEANX.COM观看
They’re all available over at ATHLEANX. com.
今天就去观看
You can get yours today.
同时 如果你觉得视频对你有帮助 在下方评论以及点赞
In the meantime, if you’ve found the video helpful leave your comments and thumbs up below.
让我知道你想让我展示什么
Let me know what you want me to cover
在接下来的视频中 我会为你们做
in a future video and I’ll do that for you.
毫无疑问 朋友们
No doubt about it, guys.
很高兴能够看到你们在下方的评论和建议
I’m always glad to read your comments andsuggestions below.
好了 再见
All right, see you soon.

发表评论

译制信息
视频概述

你的单臂哑铃弯举动作是正确的吗?如何才能达到你想要的效果呢?这个视频将会告诉你。

听录译者

收集自网络

翻译译者

糖分转换器

审核员

审核员SY

视频来源

https://www.youtube.com/watch?v=ebqgIOiYGEY

相关推荐