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Barbell Ib ceg Split Squat

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Nqeeb Ib hliNpoo nbuonik näbr mtal., Cov healing no mah med wv nuv.
Cov khoom sivNcov txhij: Naj nplaum nrag nqaij.
Ib tej VajGluteus Maximus, Quadriceps
Ib tej Vaj themAdductor Magnus, Soleus
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Barbell Ib ceg Split Squat

Barbell Single Leg Split Squat yog ib qho kev tawm dag zog lub cev uas lub hom phiaj ntawm quadriceps, hamstrings, glutes, thiab cov leeg nqaij, txhim kho tag nrho lub cev lub zog thiab sib npaug. Nws yog qhov zoo tagnrho rau cov neeg ncaws pob, bodybuilders, lossis ib tus neeg nrhiav kev txhim kho lawv cov ceg tawv thiab kev sib koom tes. Los ntawm kev koom nrog qhov kev tawm dag zog no rau hauv koj qhov niaj hnub, koj tuaj yeem txhim kho koj qhov kev ua kis las, txhawb cov leeg symmetry, thiab ua kom koj lub cev qis dua thiab ruaj khov.

Qhia txog: Lub thibkis Step-by-Step Barbell Ib ceg Split Squat

  • Khaws koj lub hauv ntej ko taw ncaj nraim rau hauv av thiab cov ntiv taw ntawm koj sab nraub qaum rau hauv av thiab.
  • Txo koj lub cev los ntawm khoov lub hauv caug pem hauv ntej kom txog thaum koj tus ncej puab yog tib yam rau hauv av, ua kom koj lub cev upright thiab koj nraub qaum ncaj.
  • Thawb rov qab mus rau qhov chaw pib los ntawm pob taws ntawm koj ko taw pem hauv ntej, xyuas kom koj lub hauv caug tsis dhau koj cov ntiv taw.
  • Rov ua dua qhov kev txav mus los rau koj qhov xav tau ntawm kev rov ua dua, tom qab ntawd hloov ob txhais ceg thiab ua tib tus lej ntawm kev rov ua dua.

Nruab ntxaug ntawv Barbell Ib ceg Split Squat

  • **Tseem tshuav nyiaj li cas:** Ib qho yuam kev feem ntau yog poob qhov sib npaug thaum lub sijhawm ua haujlwm. Txhawm rau zam qhov no, ua kom koj lub hauv paus koom nrog thiab koj ntsia mus tom ntej. Qhov no yuav pab kom koj lub cev ruaj khov thoob plaws hauv lub zog.
  • **Controlled Movement:** Thaum txo koj lub cev, ua li ntawd kom tswj tau. Tsis txhob poob qis sai vim qhov no tuaj yeem ua rau raug mob. Hloov chaw, txo koj lub cev kom txog thaum koj lub hauv caug pem hauv ntej yog khoov ntawm 90-degree lub kaum sab xis, tom qab ntawd thawb rov qab mus rau qhov chaw pib.
  • ** Tsis txhob leaning rau pem hauv ntej:** Lwm qhov yuam kev yog leaning rau pem hauv ntej thaum lub sij hawm ua si. Qhov no tuaj yeem ua rau tsis tsim nyog rau koj lub nraub qaum thiab ua haujlwm

Barbell Ib ceg Split Squat FAQs

Tuaj nov cuag Barbell Ib ceg Split Squat?

Yog lawm, cov neeg pib tuaj yeem ua Barbell Ib Leeg Sib Nqus Squat ce. Txawm li cas los xij, lawv yuav tsum pib nrog qhov hnyav hnyav lossis tsuas yog lawv lub cev hnyav kom txog thaum lawv tau txais daim ntawv zoo. Qhov kev tawm dag zog no yuav tsum muaj kev sib npaug thiab lub zog, yog li nws tseem ceeb heev uas yuav tsum tau ua kom qeeb thiab ua tib zoo kom tsis txhob raug mob. Nws tseem pom zoo kom muaj tus kws qhia tus kheej lossis tus neeg paub txog kev coj lawv los ntawm cov txheej txheem pib.

Yuav ua li cas kev sau ntawv tso? Barbell Ib ceg Split Squat?

  • Goblet Single Leg Split Squat: Hloov lub barbell, qhov version no siv ib kettlebell lossis dumbbell tuav ntawm lub hauv siab.
  • Bulgarian Split Squat: Qhov no yog qhov hloov pauv uas lub nraub qaum ko taw nce siab ntawm lub rooj ntev zaum lossis kauj ruam, ua rau muaj kev sib tw thiab kev siv zog ntawm kev tawm dag zog.
  • Lub cev hnyav Ib Leeg Sib Tw Squat: Cov qauv no tshem tawm kev siv qhov hnyav nkaus, tso siab rau lub cev hnyav rau kev ua haujlwm.
  • Smith Tshuab Ib Leeg Ib Leeg Split Squat: Qhov kev hloov pauv no yog ua los ntawm Smith tshuab, muab kev ruaj ntseg thiab tso cai rau koj tsom mus rau ntau dua ntawm kev txav thiab tsawg dua ntawm kev sib npaug.

Yuav ntawm li cas kev caij kab mob los tso tso Barbell Ib ceg Split Squat?

  • Bulgarian Split Squats: Cov no yog lwm qhov kev tawm dag zog zoo uas ua kom tiav Barbell Ib Leeg Hlais Squats. Lawv tsis tsuas yog tsom rau tib leeg nqaij xwb tab sis kuj ua rau muaj ntau yam kev txav thiab hloov pauv hauv koj lub duav, uas tuaj yeem txhim kho koj qhov kev ua tau zoo thiab daim ntawv hauv ib ceg ceg sib cais.
  • Glute Bridges: Glute txuas txuas tuaj yeem ua tiav Barbell Ib Leeg Ib Leeg Squats los ntawm kev ntxiv dag zog rau glutes thiab hamstrings, uas yog cov leeg tseem ceeb siv hauv kev sib cais squat. Ntxiv dag zog rau cov leeg no tuaj yeem pab txhim kho kev ruaj ntseg thiab lub zog thaum lub sij hawm ib ceg cais squat.

Cov ntawv cov tuam tsev muaj kev khiav Barbell Ib ceg Split Squat

  • Barbell ceg workout
  • Quadriceps ntxiv dag zog
  • Thigh toning kev ua haujlwm
  • Ib ceg cais squat nrog barbell
  • Barbell ce rau ob txhais ceg
  • Kev cob qhia muaj zog rau tus ncej puab
  • Barbell workouts rau lub cev qis
  • Ib ceg squat variations
  • Quadriceps barbell ce
  • Advanced barbell ceg ce