Steve999

*BEEP* wrong answer.

Tjek min tråd helt nede i bunden.

Det lyder som lunges du snakker om. Ved squat skulle benene gerne stå ved siden af hinanden.

http://www.motiononline.dk/oev_biblio/squat.htm

Der kan du se øvelsen.

Få evt. en instruktør til at vise dig den.

et par tips:

Sørg for at holde knæene så langt tilbage som muligt. Helst bag tæerne.

Hold dig fra at squatte i det såkaldte Smith-stativ hvor stangen er "låst fast"

Kør helt i bund. Dvs røven i jorden. På denne måde skåner du dine knæ bedst.

Hejsa, jeg ved godt det er et long shot - men der skulle vel ikke være nogen som kender en dansk butik der ligger inde med "Captain of Crush" eller "Ironmind Grippers" som de også hedder....... Jeg er nemlig ikke meget for at bestille over nettet med mit visa kort.

baronen,

calves og forarms skulle efter sigende være smartede at køre rigtig mange reps (20-30) da de består af primært hurtige muskelfibre eller sådan noget.. det er hvad jeg har hørt

Der er delte meninger om det emne. Jeg har hørt mange siger, at alt over 12 reps er spild af tid - imens andre mener, at det kan være ganske udmærket for både styrke og masse.

Jeg er enig med Michael i, at basisøvelserne virker ret godt med få reps. Jeg kører selv aldrig over 6 reps i dødløft. Dog heller ikke under 3 da jeg kører uden "hjælpemidler" (straps, bælte etc.).

Det skader dog ikke, at ændre sine reps en gang imellem. F.eks kører jeg også alle basisøvelser som 10x10 nogle måneder.... oh well, det var bare mine mening

Nisbaraon,

Jeg har samme problem. I lidt mindre omfang dog. Jeg kan godt presse (får en lille smule smerte når jeg kommer helt ned i bænk/incline bænk). Men det er ikke helt vildt. Hvis jeg derimod begynder at lave lateral raises får jeg den smerte du snakker om. Helt fra skulderen og nedad overarmen. Jeg får det kun i højre arm. Jeg har på fornemmelsen det er en gammel tennis skade som er blusset op efter jeg er begyndt at styrketræne.

Selv hvis jeg kører armen op langs siden uden nogen vægt i hånden får jeg den her smerte. Det er dog kun hvis jeg kører i en speciel vinkel smerten kommer. Det er lidt svært at forklare.

Jeg har ikke gjort noget ved det endnu (andet end jeg ikke laver lateral raises). Det hæmmer egentlig ikke min hverdag overhovedet - men måske jeg burde få det set på alligevel. Oh well... håber du slipper af med den skade

Hej igen.

Mange tager den fejl (også trænere!) at de påstår full squats er dårlige for knæene. Det er netop det modsatte som er dårligt ! altså "halve squats" eller "parallel" squats. Selvfølige kan det være smart hvis man har dårlige knæ i forvejen. Men tag ikke mine ord for det, læs denne glimrende artikel taget fra Testosteron magazine:

Testosterone Magazine vol.88 Jan.21, 2000

A: Congratulations on adding so much muscle and achieving the perfect squat

form. Believe it or not, that's what it's all about-form. With proper

technique, including warming up and stretching, there's no physiological

reason not to go ass to the grass. Lifters, however, have to remember to

build up to extremes in range of motion and the amount of weight lifted

gradually so that their bodies can adapt.

The "not going beyond parallel" theory still holds some water for those who

are post-surgical or who've been diagnosed as having patellofemoral

dysfunction. But full squats are the very best way to strengthen the knees

and not make them vulnerable to injury. During squats (which are a closed

kinetic chain exercise), the hamstrings and quadriceps co-contract. This

helps minimize some of the forces acting on the knee joint.

In addition, going through a full range of motion allows you to strengthen

the muscles through a full range of motion. This translates to improved

function in other activities. All muscles should be trained in a full range

of motion. Would you only do biceps curls halfway? It's funny to say that

you shouldn't squat below parallel when we do it all day long in our daily

activities. For instance, if you need something in the bottom dresser drawer

or when you pick up something off of the floor, you're squatting below

parallel.

Of course, if you really want to blow them away, memorize the following and

throw it at 'em the next time they give you crap:

Squatting to parallel (legs bent 90 degrees) not only makes the exercise

less effective but, additionally, it increases the risk of injury. First of

all, by not squatting the full range of motion, one doesn't maintain proper

lumbosacral bodymechanics. When performing the squat movement, the sacrum

undergoes a process known as nutation (it tilts forward, relative to the two

ilia on either side of it). At approximately 90 degrees of knee bend, the

sacrum tilts back (a process known as counternutation) and sets the lifter

up for lower back pain.

In order to perform a full squat, flexibility and range of motion must be

maintained in the lumbar spine and SI joint, as well as in such muscles as

the iliopsoas and hip external rotators-piriformis, gemelli, etc. If the

lifter can't squat past 90 degrees of knee bend without the heels raising or

the body bending excessively forward at the waist, but can squat all the way

to the floor while holding onto something, we know that there are some

muscle imbalances in regard to the pelvis/lumbosacral region (iliopsoas,

external hip rotators, erector spinae) as opposed to a knee or foot/ankle

dysfunction.

Additionally, since the hip joint is considered by many authors as the

"steering mechanism for the leg," improper pelvis, hip, and lumbosacral

mechanics could manifest down the kinetic chain as chronic or recurring

knee/ankle problems. Thus, regular performance of the full squat offers a

"screen" for the athlete of his or her lumbosacral/pelvic flexibility, which

may prevent injury or muscle imbalances long before they become chronic.

Parallel squats also may be potentially damaging to the knee joint. The

original data on full squats causing ligament laxity was obtained in an

uncontrolled manner. Recent attempts to replicate these studies haven't

shown any increased laxity or knee pain/dysfunction from doing full squats

as opposed to parallel squats.

Furthermore, ask any orthopedic surgeon at what degree of knee bend does one

perform the Drawer test-90 degrees. Why? Because in this position, the knee

joint is the most unstable, and if you were trying to assess the integrity

of the cruciate ligaments, you'd want the least amount of interference from

other structures as possible. Bend the knee to full flexion. How much does

the tibia move on the femur anteriorly or posteriorly? Very little. However,

do the same test at 90 degrees of flexion, and you'll get considerably more

movement.

Therefore, you can imagine how much force is on the knee ligaments if the

athlete is descending with a weight on their shoulders, and then at 90

degrees-the most unstable point-reversing the momentum and accelerating in

the exact opposite direction. Couple this with the fact that most, if not

everyone, are capable of squatting considerably more weight to the parallel

position than the full squat position, and you've set your body up for

muscular imbalances, yet again.

Tak for svaret.

Jeg kan faktisk godt svare nej til alle 3 spørgsmål. Jeg troede bare generelt det var skidt hvis knæene kom ud over fødderne. Men hvis det ikke gør ondt er jeg åbenbart på den sikre side ?

Hejsa,

Jeg har et spørgsmål angående full squats (bagdel til læg). Er der nogen der har nogle gode tips til at træne smidighed. Jeg har utroligt svært ved, at undgå og komme ud over fusserne med mine knæ... og jeg ved, at belastningen på knæene øges kraftigt når de kommer for langt frem. På forhånd tak