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[文化][健身健美][英中对照]健美大神之路 17 如何深蹲

一线实稿 樊明璨 来源:樊明璨博客 231浏览 0评论

健美大神之路(A Bodybuilder Is Born)

作者:罗恩·哈利斯(Ron Harris)

译者:樊明璨

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Episode 17 – How To Squat!
第17篇 如何深蹲

Wait until you see this guy squat, he’s like a damn freight elevator. Strong as a gorilla! Randy was excited because his old workout partner John was going to join us today for legs. John had transferred to a University out in Illinois somewhere for his graduate school, and only made it back to Boston for holidays.
“等着瞧吧,这家伙深蹲时就跟货物升降机似的,而且壮得跟大猩猩一样!”兰迪很兴奋,因为他的老搭档约翰今天会来跟我们一起练腿。约翰之前转去伊利诺斯州的某个大学读研,只在节假日才回波士顿。

So the day after stuffing ourselves with turkey, which in turn had previously been stuffed with stuffing, we gathered to blast quads and hams. I felt the need to exert some extra intensity to offset the two large hunks of Boston cream pie I had been unable to resist.
我俩用塞满作料的火鸡填饱肚子后,和约翰碰了头,准备好好练练股四头肌和股二头肌。我感到需要用较大的训练强度才能消耗掉之前经受不住诱惑吃下去的两大块波士顿奶油蛋糕。

Then there was that ice cream cake with the Oreos in it… I think I blacked out around the time that was cut and came back to awareness nearly an hour later with an awful bellyache. Either I had eaten too many desserts, or there was a writhing nest of vipers in my gut. Though I can’t say for sure, I am fairly certain reptiles had nothing to do with it.
然后又吃了夹有奥利奥饼干的冰淇淋蛋糕……我想我当时是晕过去了,近一个小时后才醒过来,同时感到肚子剧烈疼痛,这要么是甜点吃多了之故,要么就是有一窝毒蛇在我肠子里扭动。尽管不确定具体原因,但我敢肯定此事与爬行动物无关。

Meeting John
见到约翰

Randy and John had trained for over a year in the B.R. era, or the dark ages before Ron. Pompous as that sounds, and it probably is, Randy was making a lot of fundamental mistakes in his training and eating before he came under my wing. One of these days I will have to get that darn wing removed – it does hide a lot of detail on that side when I hit a rear double biceps pose.
在没遇到我之前,兰迪和约翰像无头苍蝇一样练了一年多。虽然话听起来有点自负(也许吧),但兰迪在拜我为师前的确在训练和饮食上犯了很多根本性的错误。不过,我知道总有一天我必须放手让他出师的——整个过程说来话长,想到此,我做了一个后展双臂二头肌动作。

Anyway, John had apparently been much stronger than Randy, especially on legs. Once I finally saw him, I understood why. John was built like a fireplug, and my first thought was “Does Ed Coan know about this long-lost son of his?” He was about 5-6 and 210 pounds, not terribly lean but not sloppy either. A lot of that weight had to be in his bones.
总之,约翰之前一直就比兰迪明显强壮许多,尤其是腿部。当我最终见到他时,我明白了为什么。约翰魁梧得像个消防栓,我首先想到的是“埃迪·科恩(Ed Coan)知道他有个失散多年的儿子吗?”他大概5、6英尺高,210磅重,不是非常瘦,但也不胖。他之所以这么重很大程度上得归因于骨头重。

Ed Coan:
科普:埃迪·科恩
Ed Coan has set over seventy world records in powerlifting.[2] He become the lightest person to cross the 2400 lb. barrier in the powerlifting total (a sum of three lifts: the deadlift, bench, and squat). He set an all-time powerlifting record total at 2463 pounds, even though at the time he was not even in the heaviest weight class.
埃迪·科恩在力量举项目上创造了70多项世界纪录,是世界上突破力量举极限(硬拉、卧推、深蹲重量之和)2400磅难关最轻的人。他创造了一个空前的力量举极限记录——2463磅,尽管当时他甚至都不是最重量级选手。

His hips were quite wide and solid, exactly as wide in fact as his shoulders. His wrists were thick and his hands were like mitts, making me self-conscious about my own slender, girlish wrists and small hands. I couldn’t see his knees as he was wearing loose Adidas pants, but they were most likely thick and clunky like his elbows. Yes, Randy was right. John looked like he was built for strength.
他的臀部宽厚结实,实际与肩同宽,手腕很粗,手掌就像棒球手套,这让我对自己纤细如女孩儿般的手腕和小手感到自惭形愧。由于他穿着宽松的阿迪达斯裤子,我没能看到他的膝盖,但非常可能跟他的手肘一样敦实。对,兰迪说的没错,约翰生来就是力量胚子。

Randy had put on quite a bit of muscle since John’s last visit. After John and I were briefly introduced, they spent the next few minutes with Randy telling him about each and every improvement he had made, flexing various bodyparts to demonstrate as he did so.
自与约翰上次一别后,兰迪长了不少肌肉。我跟约翰简单互相认识了一下,接下来的几分钟都是兰迪在和约翰聊天,兰迪谈到了他所取得的所有进步并展示了他的肌肉。

It was almost like watching a woman show off her new hair color, diamond ring, and designer handbag to her friends, except that these were all things he had worked his tail off for in the gym, not bought at a store. Once all this had subsided, I mustered the troops. “Okay, we start with squats.”
整个过程就像一个女人向朋友炫耀自己的新发色、钻石戒指、设计师手袋一样,只是他炫耀的是在健身房里刻苦练出来的,而不是从商店里买来的罢了。等交谈差不多结束后,我招呼他俩道,“好,我们从深蹲开始练。”

Training the Legs
训练腿部

After chatting with him for a couple minutes, I suspected that John’s training was definitely more geared toward pure strength, even though he had never taken any interest in competitive powerlifting. He had been a lineman back in high school football despite his short stature, and had always enjoyed the thrill of becoming more and more powerful in the basic lifts.
和约翰的几分钟交流让我感到他的训练更倾向于纯力量,尽管他对竞技性力量举毫无兴趣。虽然身材矮小,但他在高中橄榄球比赛中打的是前锋;在基础性负重训练上变得越来越强一直以来都令他兴奋和开心。

And he was powerful. Luckily there were several squat racks all in a row in the gym, because taking plates on and off for all three of us would have been tiresome. Randy worked with about 225-275 for his work sets, while I was up around 405 for mine these days.
他的确很强。幸好健身房里有好几个排成一排的深蹲架,不然三个人在一个架子上练要反复换杠铃片就麻烦了。兰迪一般练225~275磅,我目前练405磅左右。

We were all taking turns spotting each other, though I didn’t feel comfortable spotting John. Randy and I were working in the 8-12 range on our work sets, while John was doing 2-3 reps on his. Once John got to five plates a side, Randy started getting fidgety. John was wearing a wide, thick leather powerlifting belt and had his knees wrapped.
我们轮流保护彼此,但保护约翰时我心里有点不爽。我和兰迪一般一组做8~12个,而约翰是2~3个。当约翰的杠铃片加到一边5片时,兰迪开始变得有点焦躁。约翰系了一根又宽又厚的力量举皮带并缠了护膝。

“Hey, can I use your belt and your wraps for a set, John?” Randy asked. “I wanna try a little more weight.” I just sat back and observed for now. Randy stole a glance at me to see if I was scowling in disapproval, but I kept a poker face and said nothing. John had to help him with the wraps, as Randy had never used any to my knowledge. John’s belt looked enormous on Randy’s small waist.
“约翰,我能用一下你的腰带和护膝练一组吗?”兰迪问道,“我想试试大一点的重量。”见此情景,我选择在一旁坐下,看他俩表演。兰迪偷偷瞄了我一眼,看我有没有生气,但我面无表情,沉默不语。就我所知,兰迪从未用过护膝,所以约翰不得不帮他缠好,但约翰的腰带对于兰迪的细腰来说实在是太大了。

I was reminded of old men with their trousers pulled up to their chests. Randy had 275 on the bar moments before, but now he had added a full 45 to each side to bring the total to 365. I knew Randy couldn’t squat this weight and I thought he had already learned to use weights he could handle, but obviously he was feeling wimpy around his friend and felt the need to prove himself.
这让我想起老人们穿的裤子被提到胸口的情形。兰迪之前练的是275磅,现在他一边又加了45磅,所以总重量达到了365磅。我知道兰迪是蹲不起这个重量的,只用自己能把控的重量这个道理他应该明白,但很明显,他现在觉得自己在朋友面前太弱小,他感到需要证明自己。

After a dramatic build-up with John yelling in his ear and slapping him on the back, Randy snarled and got under the bar. He had trouble walking it out from the rack, and then couldn’t decide what to do with his feet. We always squatted with our feet just outside of shoulder width, while John had been doing all his squats with a much wider stance.
在大肆准备一番接着约翰对着兰迪耳朵狂吼一通并拍了拍他的背之后,兰迪咆哮一声钻到杠铃下。吃力地将杠铃扛出架子后,他却不确定脚该怎么放了。一般我们深蹲时脚的间隔会略大于肩宽,但约翰一直采用了一种比肩宽宽得多的站姿。

Randy suddenly spread his feet further apart in awkward little shuffling side steps. This was just getting uglier by the minute. Yet it was like a train wreck, I couldn’t look away. Randy started descending with a fairly upright torso, but right away he lurched forward under the strain of all that weight. He didn’t come near parallel, and needed John to get under his armpits in order to stand back up and rack the weight.
兰迪突然笨拙地拖着步子向两侧展开双脚,姿势变得越来越难看。然而我无法将目光移开,这情形就像一场灾难。兰迪在保持上半身挺直的状态下开始下蹲,但大重量的压力立刻使他前倾。这个深蹲不仅大腿没有接近水平位,而且他还需要约翰双手架在他腋下才能重新站起来并把杠铃放回架子上。

A Lesson in Bodybuilding
健美教训

“Awesome job, bro!” John congratulated him. Randy looked to me. I know he couldn’t have been expecting me to clap and cheer – but I think he was. “These wheels are gonna grow now!” he declared. “I am afraid not, Randy.” I hated to do this, because now John might take offense, but clearly Randy was confused and needed to be informed.
“厉害,兄弟!”约翰称赞道。兰迪望着我,放在以前他是不会期待我拍手叫好的,但此刻我想他有这个意思。“大腿要长肉了!”他说道。“恐怕不会,亲。”我其实不想说这话,因为约翰可能会生气,但很明显,兰迪犯糊涂了,需要有人给他指点迷津。

“What you were attempting to do is squat in powerlifting style like John does,” I explained. John was a graduate student and no caveman, so I wasn’t surprised to see him listening attentively.
“你刚才做的是力量举式深蹲,跟约翰做的一样。”我解释道。看到约翰认真在听并不让我感到惊讶,因为他是受过教育的人,非山野村夫。

“If you want to move the most weight possible, you would want to take a wide stance, and bend your torso forward so that the glutes and lower back are in their most powerful leverage positions. You would also wrap your knees tightly to give yourself a little ‘spring’ out of the bottom of the rep. All that is great for becoming stronger, but not so great for a bodybuilder trying to craft the best legs he is capable of.”
“如果你想蹲起尽可能大的重量,站立时双脚就要站宽些,上半身前倾,这样你的臀肌和下背才最好发力。还要把护膝缠紧,这样每次降到最低位置后护膝才会给你点助力。这种练法会让你长力量,但并不利于健美运动员发展出最佳腿部肌肉。”

“The quads and hams don’t get worked in powerlifting style squats anywhere near as hard as they do the way we squat as bodybuilders. And your goal is to build a great physique, not to be the strongest man in town. So you are better off using less weight and doing them in bodybuilding style.” I had a flash of inspiration. Rather than alienate John, why not get him into the discussion? “What do you think, John?”
“力量举式深蹲无法像健美式深蹲那样充分刺激到股四头肌和股二头肌。你的目标是成为优秀的健美运动员,而不是镇上的大力士,所以最好减少点重量做健美式深蹲。”此时我脑中灵光一闪,与其让约翰疏远我,为什么不拉他进来讨论呢?于是说,“约翰,你怎么看?”

Pleased to be included, he mimed his squatting form for us with no bar and then tried to imitate the more upright stance with a narrower foot stance. “Yeah, that all makes sense. I really could care less about shaking my ass all oiled up for a crowd so they can admire my legs,” he joked. “I’m all about putting up the weight.”
他很高兴参与讨论,先是空手做了一下自己风格的深蹲,然后又尝试了一下上半身直立、站距更窄的深蹲。“嗯,说的的确有道理。我真的对在公众场合抖抹了油的屁股不怎么上心,这样他们才可以欣赏我的腿,”他开玩笑道,“我的练法完全只顾提升重量去了。”

“Like they would want to see your ass shaking,” Randy quipped. “On the subject of asses, squatting like a powerlifter will eventually develop the glutes to their maximum size, which can throw off the lines and symmetry of a bodybuilder,” I added. “Trust me, I know. I used to squat more like John and my butt got so huge it looked like I was smuggling bowling balls back there.”
“说得好像他们很想看你抖屁股一样。”兰迪打趣道。“像力量举重运动员那样深蹲最终会把臀肌练成最大号,从而失掉健美运动员的线条和均称,”我补充道,“相信我,我知道这种结果是因为我过去的练法跟约翰很像,我的屁股变得很大,仿佛在后面挂了两个保龄球。”

“And Randy, you know how I feel about depth. If you’re only going to do half-reps, don’t bother squatting at all. I will overlook it this time because I think if you went down with all that weight you may never have got back up.” I stripped my bar down to 135 so I could give Randy a refresher course once again.
“兰迪,深蹲的深度我怎么看你是很清楚的,如果你只想做半程,那就别劳神做什么深蹲了。这次我会看着你做,因为你用那种重量的话我估计蹲下去就起不来了。”我将杠铃减成了135磅,这样我可以给兰迪复习一下该怎么深蹲。

Relearning The Squat
复习深蹲

“Okay, this is how a bodybuilder should squat,” I began. “First is the bar position. Powerlifters set the bar further down, but we want the bar to go right across our traps, about four inches below the bottom of your neck. You have to stand pretty upright this way or else the bar would go rolling down your back. Now we get under it and walk it out.” I stepped back from the squat rack.
“看好了,这才是健美式深蹲,”我说,“首先定位杠铃。力量举运动员一般采用低杠位,而我们则要让杠铃落在斜方肌下面,即颈根下方约4英寸的位置。你必须保持直立,否则杠铃会从背上滑落。现在我们扛起杠铃走出来。”说完我采用退步法脱离了深蹲架。

“Set your feet now, just outside of shoulder width and with the toes angled away a little. You basically have to experiment to find the exact foot position that feels right for you. Now we descend.” I dipped down, talking all the while. “It’s like sitting down on a low chair. You can go to parallel or even a bit below and then…” I drive back up to a standing position. “Blast it up, always keeping a tiny bend to the knees.”
“现在定位双脚,双脚略大于肩宽,稍微外展即可。真正适合自己的准确位置必须要亲自尝试才能确定。好,现在下蹲。”我蹲了下去,整个过程费了好一会儿功夫。“跟坐一张低矮的椅子差不多,蹲至大腿达到水平位或水平位下面一点均可,然后……”我一边奋力站起来一边说道,“大腿发力蹲起,注意膝盖要始终保持微微弯曲。”

“What about the reps?” Randy asked. “Can’t bodybuilders ever go lower on reps?” “Of course,” I replied. “The legs respond to a variety of rep ranges. Tom Platz, the man with the best legs in history, would do anywhere from five to fifty or even a hundred reps in his squats at various times.
“一组做多少次呢?”兰迪问,“健美运动员不能少做点吗?”“当然可以,”我答道,“大腿对各种训练次数范围都会有反应。拥有历史上最强大腿的汤姆·普拉兹(Tom Platz)在不同时期做过5~50次不等,甚至100次也做过。

Using heavier weights and lower reps for planned cycles of a few weeks a couple times a year is a great change of pace, and you will come back stronger on your higher-rep work afterward. But I insist that you still have to squat in bodybuilding type of form and do full reps no matter what. That’s important to keep your legs developing with the aesthetic proportions we want.” John was smirking.
每年有计划地安排几次为期数周的大重量低次数训练可以很好地改变训练节奏,之后再回到高次数训练时会变得更强。但我始终认为你现在要做的还是健美式深蹲,而且每一蹲都要做全程,这对你练出优美的大腿很重要。”约翰闻言意味深长地笑起来。

I could tell he thought bodybuilding was an immensely vain undertaking – which it is in one aspect, to be sure. “So don’t worry that you can’t use as much weight as John, or me, or anyone else. As long as you are gradually adding weight to your squats and your form is good, those legs will keep growing like they have been.”
我知道他在想什么,他觉得健美是一项非常爱慕虚荣的事业,当然,从某个方面来说的确是这样。“所以你不用担心深蹲重量不及约翰或我或其他什么人,只要深蹲时逐渐增加重量且保持动作正确,那大腿就会顺现有轨道一直发展下去。”

Conclusion
结语

We did a few more exercises, and then John and Randy took off. I think they were planning on getting lunch and then hitting the mall on the busiest shopping day of the year. Have fun in that crazy crowd, I thought. I get claustrophobic in crowds like that and start thinking there isn’t enough oxygen for all of us.
我们接着又做了几项训练后,约翰和兰迪就离开了。我估计他们是计划好吃完午饭后去逛街,毕竟今天是一年中最热闹的购物日。祝你们在人山人海中逛街快乐。处于人海中会让我幽闭恐惧症发作并开始觉得所有人都缺氧。

Meanwhile I had to get in a solid forty-five minutes of cardio to atone for the sins of all those desserts the day before. And of course, there were many turkey-based meals to come over the next few days to get rid of the leftovers. I think green Jell-o with turkey bits is my favorite, although turkey tacos ain’t bad either.
再说,头天吃太多甜点,我必须完成45分钟的有氧才能赎罪。当然,接下来的几天我会吃好多餐以火鸡为主的美食来消除身体里余下的甜点。火鸡碎加绿色吉露果子冻是我的最爱,但火鸡炸玉米饼也不错。

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