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Wall Squat/ Wall Sits (靠牆深蹲)
撰文及示範: Garrick Yeung 9 May 2016
靠牆深蹲 (Wall Squat)又稱 Wall Sits，屬於深蹲的初級自身體重練習 (Body Weight Training)，主要提升大腿的肌力及鍛鍊身體協調穩定性，並為膝關節或髖關節相關(肌肉/關節創傷)的復康動作處方之一。 【注意: 曾患腰背受傷或膝關節/髖關節受傷人士，需咨詢醫生意見是否適合進行此項動作。】
主要鍛鍊肌肉 : 股四頭肌(Quadriceps); 膕繩肌(Hamstrings); 臀大肌(Gluteus Maximus)
預備動作:
1. 身體先靠牆站立，頭部及上背貼牆，雙腳以肩膀闊度站立。(Pic 1) 2. 雙手可自己垂直或交叉放在胸前，視乎個人體質而定。 3. 上身保持挺直，維持頭部及上背貼牆，眼望前方，向前踏1至2步 (或約12”-18”距離，視乎個人的大腿長度及肌力而定)，膝蓋微曲。(Pic 2)
動作:
1. 先以髖關節屈曲令上身開始下蹲，隨後膝關節亦開始屈曲，吸氣，直到大腿成水平 (即膝關節成90度)，稍停2-5秒。 (Pic 3A & Pic 3B) 2. 慢慢地以雙腿力量進行伸展，呼氣，將身體上升至開始位置，保持膝蓋微曲。
訓練要點:
1. 動作全程挺胸收腹，頭及頸不要前傾，不要把肩膀起。 2. 於身體移動時，把上身 (上背範圍) 靠穩牆，而下身體重量專注分配於腳掌而非腳尖，集中發揮腿力，注意膝蓋在屈伸時不應傾向內收 (Knees In/ Knees Move Inward)。 3. 雙腿站立時，腳掌應平排或於以11點及1點位置站穩，不應以內或外八字 (Feets Turn Out)腳站立。
4. 為減低膝關節的負擔，在身體下降完成階段時，應避免膝蓋超越腳尖水平。 5. 身體上升幅度完成時，不應把膝關節鎖死 (即完全蹬直)。 6. 初學者若未能掌握以上動作，可先練習靜態靠牆深蹲 (Static Wall Squat)，見<動作 (1)>，全程保持呼吸，不要閉氣，維持動作約20-60秒後緩緩站立。
7. 鍛鍊者若希望增訓練加難度，可考慮以下選擇 : (a) 雙手握橡筋帶並腳踏其中段部份以增加身體上升幅度的阻力; (b) 靜態靠牆單腿深蹲; (Pic 4) (c) 雙手握啞鈴或 (d) 雙手伸直舉高至胸前或以上。(Pic 5)
(Pic1-3A)
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PT’s Take Home Message : 人體適能教練專業術語
建議初學者的鍛鍊量: 3 SETS; 10-15 REPS 或按照個人體能調整 昔日研習文章重溫 http://www.internationalpersonaltraineracademy.com/IPTA_PT_GarrickYeung.htm About the Author Garrick Yeung IPTA Elite Personal Fitness Specialist (IPTA資深私人體適能教練) Garrick Yeung, BA (Hons), is a IPTA Certified Advanced Personal Fitness Trainer and long-time player in the fitness industry since 2011. He has been featured as a fitness blogger in the International Personal Trainer Academy; a Hong Kong based personal trainer educational services and certifications awarding body. He holds a professional diploma in personal fitness training, master diploma in exercise resistance training science and several advanced fitness certifications and specializations with IPTA. Garrick's Qualification Highlights in IPTA l Personal Fitness Trainer Certification l Advanced Personal Fitness Trainer Certification l Master Diploma in Exercise Resistance Training Science
l Professional Diploma in Personal Fitness Training l Advanced Clinical Exercise Prescription Specialist l Advanced Weight Training Prescription Specialist
l Advanced Resistance Training Specialist l Advanced Exercise Nutrition & Physiology Specialist l Advanced Sports Injury Rehabilitation Specialist
l Advanced Cardiopulmonary Endurance Training Specialist l Advanced Stretching Anatomy & Flexibility Science Specialist
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