28/04/2026
深蹲或硬舉時很容易彎腰怎麼辦？
嗨我是肌製所的Josh，排除掉活動度不足的情況，大多是動作控制的問題，無法很好的控制、穩定核心區域，導致腰椎或骨盆很容易亂動。
這時可以嘗試這個練習，利用坐姿把膝關節及踝關節刪除，這樣可以避免學習的人要同時注意太多部位，較能單純專注在髖關節與核心區域的練習。
坐下來之後，先讓核心圓柱擴張並且維持住，僅運用髖關節前後緩慢的移動，往前時要適當讓大腿外轉。練完後再回頭嘗試硬舉或深蹲，應該能夠好一點哦。
Do you tend to round your back easily during squats or deadlifts?
Hi, I’m Josh from Chichihso Fitness Studio. If we rule out mobility limitations, this is most often a motor control issue—specifically, insufficient control and stability of the core region, which causes the lumbar spine or pelvis to move excessively.
In this case, you can try the following drill. By using a seated position, the knee and ankle joints are effectively taken out of the equation. This reduces the number of elements the learner has to manage at once, making it easier to focus specifically on hip motion and core control.
After sitting down, first expand the core cylinder and maintain that tension. Then, using only the hip joints, slowly move forward and backward. As you move forward, allow a slight external rotation of the thighs.
After practicing this, return to your deadlift or squat. You should notice an improvement.
#肌製所 #健身教學 #新店教練 #有力就有餘裕 #動作評估與優化
