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  • What's up, guys?

    怎麼了,夥計們?

  • Jeff Cavaliere, ATHLEANX.com.

    Jeff Cavaliere,ATHLEANX.com。

  • If you've got stabbing knee pain, knee tendonitis has been bothering you for a long period of

    如果你的膝關節刺痛,膝關節肌腱炎已經困擾你很久了。

  • time, or short period of time, but it is crushing your ability to do squats; today I'm going

    時間,或短時間內,卻壓垮了你的下蹲能力;今天我要

  • to show you what you want to start doing that's going to enable you to keep squatting.

    來告訴你,你要開始做什麼,才能讓你繼續蹲下去。

  • You see, I am very familiar with that stabbing pain that goes right through my knee caps,

    你看,我對那種刺痛非常熟悉,這種刺痛直接貫穿我的膝蓋骨。

  • right into the inside of my knees, and makes pretty much any type of bending feel impossible.

    在我的膝蓋內側,並使幾乎任何類型的彎曲感覺不可能。

  • If you do a box squat though, you're going to eliminate pretty much all of your source

    如果你做箱式下蹲,雖然,你會消除幾乎所有的來源。

  • of discomfort pain, and here is why.

    的不適疼痛,這是為什麼。

  • I'm going to go inside and explain why this is.

    我進去解釋一下這是為什麼。

  • So, with the bar itselfor without using the bar just to demonstratethe fact of

    所以,用棒子本身--或者不用棒子只是為了演示--的事實。

  • the matter is, if your knees are enflamed, if you have chronic patellar tendonitis, or

    問題是,如果你的膝蓋發炎,如果你有慢性髕腱炎,或。

  • if you have an acute patellar tendinitis, the issue is that your body is relying too

    如果你有急性髕腱炎,問題是你的身體太過依賴。

  • much on the tendons to handle the load of a squat that the quads and hamstrings and

    肌腱來處理下蹲的負荷,而股四頭肌、腿筋和腰部的肌肉則是最重要的。

  • glutes should be handling.

    臀部應該處理。

  • So it never wants to hand off the load that you're lifting from the patellar tendons

    所以它永遠不會想把你從髕骨肌腱上卸下的重擔交給你。

  • themselves to those muscles because it either A) doesn't have the consistency and the

    因為它要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼A)沒有一致性,要麼

  • strength in those muscles to handle that, or it's just becoming too reliant on the

    在這些肌肉的力量來處理, 或者它只是變得過於依賴的,

  • fact of always trying to protect your knee joints.

    事實上,總是試圖保護你的膝關節。

  • That is not the function of the patellar tendon.

    這不是髕骨肌腱的功能。

  • So what you want to do is, you want to teach it to start letting go and start delegating

    所以,你要做的是,你要教它開始放手,並開始委派

  • to the muscles that are supposed to start doing the work for you during the squat.

    到應該在下蹲過程中開始為你做工作的肌肉。

  • So we could do that with a box.

    所以我們可以用盒子來做。

  • I'll show you right here.

    我就在這裡告訴你。

  • The height here is about 17”.

    這裡的高度大約是17英寸。

  • You'd want to use a box that's about 17” or even a little bit lower.

    你要用一個大約17英寸甚至更低一點的盒子。

  • I'm just using a bench that most of you are going to have access to, as opposed to

    我只是用了一個你們大多數人都能接觸到的凳子,而不是...

  • maybe a small box, plyometric box, or something like that.

    也許是一個小盒子,測力箱,或類似的東西。

  • Ideally, even a little bit lower.

    理想的情況下,哪怕再低一點。

  • Maybe 14”.

    也許14"。

  • So now when you go to squat, when we come down here, if I don't have a band underneath

    所以,現在當你去蹲下, 當我們來到這裡, 如果我沒有一個帶子下面,

  • me, or a box underneath me for security, what I do is I start bending the knees first because

    我,或一個盒子在我下面的安全, 我做的是我開始彎曲的膝蓋第一,因為。

  • they don't want to let the quads take over.

    他們不想讓四合院接管。

  • Again, maybe we don't have the strength in our quads, or at least our body isn't

    同樣,也許我們的股四頭肌沒有力量,或者至少我們的身體沒有

  • convinced of the strength of the quads, and more importantly our glutes.

    確信四頭肌的力量,更重要的是我們的臀部。

  • So it's like “I'll hold you.

    所以就像 "我抱你 "一樣。

  • I'll hold you.

    我抱著你。

  • I'll take care of it.

    我會處理好的

  • I'll take care of it.”

    我會處理好的。"

  • And you're basically holding on and stretching the patellar tendons and developing a lot

    而你基本上是在堅持和拉伸髕腱,並開發了很多的。

  • of tension.

    的緊張。

  • They can handle tremendous amounts of tension there, but they're not doing any good because

    他們可以在那裡處理巨大的張力, 但他們沒有做任何好的,因為

  • that amount of tension is overloading them and causing them to become enflamed over time.

    這種緊張的程度使它們超負荷運轉,久而久之就會導致它們發炎。

  • Over use, for a job they're not built for.

    過度使用,對於工作,他們'不建。

  • Then we come down, down, down, and I don't want to let it break into the quads for the

    然後,我們下來,下來,下來,我不想讓它突破到四邊形,為

  • very reason that I talked about because if I did, the minute that it handed over the

    因為如果我這樣做了,它一交接就會

  • job to the quads and hamstrings and glutes, if I didn't have the ability to handle that

    工作的四頭肌和腿筋和臀部,如果我沒有能力處理,

  • load, I'm going down just like that.

    載,我'就這樣下去了。

  • Because I've cheated it so much from here, to here, to here, to here, and then I finally

    因為我已經騙了它這麼多 從這裡,到這裡,到這裡,到這裡,然後我最終

  • give in and let the quads take over, it could be so much that I could just go down.

    讓步,讓四邊形來接管,這可能是這麼多,我可以直接下去。

  • Now, luckily if I'm at a squat rack I don't have to have that fear.

    現在,幸運的是,如果我'在蹲架上,我就不用有這種恐懼了。

  • I've at least got something to catch the bar.

    我'至少有東西可以接吧。

  • So you should always squat with either a partner, or a squat rack that can catch the bar with

    所以,你一定要和搭檔一起蹲,或者蹲架,可以用蹲架接住槓子。

  • the pins that's set at the right height.

    銷,的設置在合適的高度。

  • But when we box squat that fear is now eliminated.

    但當我們箱式蹲下時,這種恐懼現在已經消除了。

  • What you want to doand I'll show you from the front here, toois you put the

    你要做的是--我也會從前面給你演示--是你把

  • bench between your legs so you're straddling the bench.

    長椅在你的雙腿之間,所以你'跨在長椅上。

  • The first thing that this does is allows us to automatically get a wider stance.

    首先,這可以讓我們自動獲得更寬的姿態。

  • The wider stance is going to instantly activate the hips a little bit more.

    更寬的站姿是會瞬間把臀部激活一點。

  • It's going to turn your toes out a little bit more, which is what you want.

    它'會讓你的腳趾頭多出一點,這是你想要的。

  • It's going to allow us, when we go down, to let our hips lead the way.

    它'要讓我們,當我們下去的時候,讓我們的臀部帶路。

  • Right?

    對吧?

  • When our legs are in this more natural position here, I'm actually able to let the hips lead

    當我們的雙腿在這裡處於這種比較自然的位置時,我其實可以讓臀部帶領

  • the way and drive back.

    的方式,然後開車回來。

  • That's the key difference.

    這就是關鍵的區別。

  • You don't want to lead with the knees.

    你不想用膝蓋引導。

  • You've already gotten in trouble with doing that.

    你'這樣做已經惹上了麻煩。

  • You want to lead with the hips by dropping them back.

    你要用臀部向後垂的方式來引導。

  • Almost like a stiff-legged deadlift.

    幾乎就像一個僵硬的負重舉。

  • That way you've got the bar up here.

    這樣一來,你'這裡的酒吧。

  • It's the same thing, okay?

    這是同樣的事情,好嗎?

  • You're going to lead back, lead back, lead back, and then we go down.

    你'要帶回去,帶回去,帶回去,然後我們就下去了。

  • When we're down, the bench gives us that instant security knowing that we can't get in trouble

    當我們倒下的時候,長椅給了我們瞬間的安全感,知道我們不會有麻煩。

  • at the bottom of this rep.

    在本報告的底部。

  • If I had worst case scenario, I'm stuck down here, and I could always dump the bar.

    如果我有最壞的情況,我'被困在這裡,我可以隨時甩掉酒吧。

  • But it's not going to give me the sense of fear that I won't be able to hand the job

    但它不會讓我有一種恐懼感,我不會把工作交給你的

  • from the patellar tendons to the quads and hamstrings and glutes.

    從髕骨肌腱到四頭肌、腿肌和臀部。

  • So it allows me to do that.

    所以它允許我這樣做。

  • Instantly, when I'm down here, now I can actually power out of this position.

    瞬間,當我'下來的時候,現在我居然可以從這個位置上發力。

  • I don't rest here, I just touch momentarily, and then when I come out of that position

    我不在這裡休息,我只是瞬間接觸,然後當我從那個位置出來的時候。

  • I've actually loaded up the hamstrings a lot more by doing what I've said in the beginning

    實際上,我已經加載了更多的腿筋,通過做我'在開始時說的

  • here, the wider hip stance.

    這裡,更寬的臀部姿態。

  • So I'm able to actually use the hamstrings to blast myself out of the hole, get the glutes

    所以,我能夠真正用腿筋把自己轟出洞外,讓臀部

  • involved, and we've actually targeted all the muscles we wanted to.

    參與,我們'實際上已經瞄準了我們想要的所有肌肉。

  • We've gotten the quads much more effectively because we've gotten down into that parallel

    我們已經得到了四邊形的更有效的,因為我們已經得到了下來到該平行

  • position, which I'm not quite there here because the bench is not as low as I would like it

    的位置,我'我還沒有在這裡,因為凳子不是我想要的那麼低

  • to be.

    要。

  • A little bit lower and I could get these quads nice and parallel.

    再低一點,我就能把這些四邊形的東西平行起來。

  • By the way, parallel would refer to the hip crease right here that you could put your

    順便說一下,平行指的是臀部摺痕,在這裡,你可以把你的

  • hands in.

    手在。

  • The hip crease being level with the kneethe height of the knee.

    臀部褶皺與膝蓋持平--膝蓋的高度。

  • So if I'm down here, my hip crease is here, my knees just a little bit down from where

    所以,如果我在這裡,我的臀部褶皺是在這裡,我的膝蓋只是一點點從那裡向下

  • the hip crease is so I'm not quite at parallel.

    臀部褶皺是所以我'不完全在平行。

  • But even if this is all you had, it's going to be a lot more beneficial for you.

    但即使你只有這些,它也會對你有更多的好處。

  • Most importantly, it's going to help you to ease the knee pain that you're feeling and

    最重要的是,它將幫助你緩解膝蓋疼痛,你'感覺和

  • it'll actually allow you to start squatting again.

    它'實際上會讓你再次開始蹲下。

  • By the way, this is not just something that is going to make you look like a sissy, or

    順便說一句,這不僅僅是會讓你看起來像個娘娘腔,或

  • something that Jeff Cavaliere, the physical therapist is telling you to do.

    傑夫・卡瓦利爾,物理治療師告訴你做的事情。

  • This is a long held belief of even some guysthe Westside guysthat feel that this

    這是連一些人--西城人--長期以來的信念,他們覺得這個

  • variation of the squat is the best variation of the squat and the only one you should train

    蹲的變化是最好的蹲的變化,你應該訓練的唯一的一個。

  • with.

    與:

  • So you really can get some benefits from training this way.

    所以,你真的可以從這種方式的訓練中得到一些好處。

  • So I get inside here.

    所以,我在這裡得到裡面。

  • Again, I lock my elbows down, back away, and once I'm here, again, I'm already wider than

    再一次,我鎖住我的手肘,後退,一旦我'在這裡,再一次,我'已經寬於

  • the bench, as you can see here from the front, and I've got my toes pointed out, I've got

    凳子上,你可以看到這裡從前面, 我已經得到了我的腳趾尖,我已經得到了。

  • tension throughout my entire body, the core is tight, I'm going to lead with the hips,

    整個身體的緊張,核心是緊的,我'要帶領與臀部。

  • lead with the hips, lead with the hips, now straight down.

    用臀部引路,用臀部引路,現在直下。

  • A little pause at the bottom, feel everything loaded up, and explode out of there.

    在底部稍作停頓,感覺一切都裝好了,然後爆發出來。

  • Hips, down, and up.

    臀部,向下,向上。

  • Now for someone that has knee pain like I do, chronically, I don't feel anything.

    現在對於像我這樣長期膝蓋疼痛的人來說,我沒有任何感覺。

  • So there you have it.

    所以,你有它。

  • Guys, knee pain, stabbing, killing you, you can't squat, you've bailed on squatting, you're

    夥計們,膝蓋疼痛,刺痛,殺了你,你不能蹲下,你已經放棄了蹲下,你'。

  • looking for skipping leg day as your only option; not anymore.

    尋找跳過腿日作為你唯一的選擇;不再是。

  • Just try to put the box down there.

    試著把盒子放在下面就可以了。

  • If you're just a beginner it's okay if you're a little higher while you're trying to learn

    如果你'只是一個初學者的話'沒關係,如果你'在努力學習的時候,你'高一點的話。

  • the mechanics, and most of all you're trying to learn that all important skill of allowing

    技巧,最重要的是你要學習那所有重要的技能,允許

  • and delegating from the tendons to the muscles that should be doing the job in the first

    並從肌腱委派到首先應該做這項工作的肌肉上

  • place.

    的地方。

  • Guys, if you're looking for a way to put the science back in strength, put the biomechanics

    夥計們,如果你正在尋找一種方法,把科學回到力量,把生物力學

  • to work for you so that you get more out of your workouts and not have to start avoiding

    為你工作,讓你從你的鍛鍊中得到更多的好處,而不必開始逃避

  • everything because pain from doing things wrong has sort of broken you down; head to

    因為做錯事的痛苦讓你崩潰了,頭到了

  • ATHLEANX.com and get our ATHLEANX training system.

    ATHLEANX.com,獲得我們的ATHLEANX培訓系統。

  • As a physical therapist I prioritize, not just getting you strong, but being able to

    作為一個物理治療師,我優先考慮的是,不只是讓你變得強壯,而是能夠讓你的身體變得更強壯。

  • keep you in the gym being strong for a long period of time.

    讓你在健身房裡長期強壯。

  • That's at ATHLEANX.com.

    那'是在ATHLEANX.com。

  • In the meantime, if you've found this video helpful, leave your comments and thumbs up

    同時,如果你'發現這個視頻有幫助,請留下你的意見和大拇指。

  • below.

    下面是:

  • Let me know what you want to see and I'll do my best to cover it here.

    讓我知道你想看什麼,我'會盡力在這裡報道。

  • I know there's a lot of things that are bothering us in the gym.

    我知道有'很多事情困擾著我們在健身房。

  • Shoulders, ankles, knees, hips; whatever it is, you leave it below and I'll try my best

    肩膀、腳踝、膝蓋、臀部;不管是什麼,你把它留在下面,我就會盡力去做。

  • to cover it in a future video.

    在未來的視頻中涵蓋它。

  • All right, guys.

    好吧,夥計們。

  • See you soon!

    回頭見

What's up, guys?

怎麼了,夥計們?

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別讓髕骨韌帶緊繃影響深蹲(不再是痛痛人) (How to Squat with Patellar Tendonitis (NO MORE PAIN!))

  • 34 5
    呂子暘 發佈於 2018 年 01 月 07 日
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