Ib ceg Quarter Squat
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Ib ceg Quarter Squat
Ib Leeg Ib Qho Squat yog ib qho kev tawm dag zog lub cev qis uas yog lub hom phiaj ntawm quadriceps, glutes, thiab hamstrings, thaum tseem txhim kho kev sib npaug thiab kev ruaj ntseg. Nws yog qhov kev xaiv zoo tshaj plaws rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, thiab cov tib neeg rov kho dua los ntawm kev raug mob ceg uas xav txhim kho lawv txhais ceg zog thiab ruaj khov. Ua qhov kev tawm dag zog no tuaj yeem pab txhim kho kev ua kis las, pab tiv thaiv kev raug mob, thiab pab txhawb kev ua haujlwm tag nrho.
Qhia txog: Lub thibkis Step-by-Step Ib ceg Quarter Squat
- Nqa koj txhais taw sab xis tawm hauv av, khoov lub hauv caug sab xis ntawm 90-degree lub kaum sab xis kom koj txhais ko taw sab xis nyob tom qab koj, thiab rub koj txhais tes tawm pem hauv ntej kom sib npaug.
- Pib txo koj lub cev los ntawm kev khoov koj lub hauv caug sab laug rau hauv ib qho squat, ua kom koj lub hauv caug sab laug ua raws li koj txhais ko taw thiab tsis ncua koj cov ntiv taw.
- Txo koj lub cev kom txog thaum koj tus ncej puab sab laug yog sib npaug rau hauv av, lossis kom deb li deb raws li koj qhov yooj yim tso cai, tsim ib lub quarter squat.
- Thawb los ntawm koj sab laug ko taw kom tsa koj lub cev rov qab mus rau qhov chaw pib, ua kom koj txhais ko taw sab xis tawm hauv av rau lub sijhawm ua haujlwm. Rov ua qhov no rau tus lej xav tau ntawm reps, tom qab ntawd hloov ob txhais ceg.
Nruab ntxaug ntawv Ib ceg Quarter Squat
- Kev Cwj Pwm Zoo: Tuav lub nraub qaum ncaj thiab ua kom koj cov tub ntxhais koom nrog txhua qhov kev tawm dag zog. Tsis txhob tig mus rau pem hauv ntej lossis rov qab, vim qhov no tuaj yeem ua rau koj nraub qaum. Koj lub hauv caug yuav tsum ncaj nraim saum koj ko taw thaum koj zaum hauv qab.
- Kev Sib Nqus Zog: Ib ceg plaub hau squat yog ib qho kev tawm dag zog, yog li nws tseem ceeb heev rau kev tsom mus rau kev ruaj ntseg. Tsis txhob maj nrawm nrawm, vim qhov no tuaj yeem cuam tshuam koj qhov nyiaj tshuav thiab ua rau muaj kev pheej hmoo ntawm kev raug mob. Yog tias xav tau, siv phab ntsa lossis lub rooj zaum rau kev txhawb nqa kom txog thaum koj muaj kev ntseeg siab ntawm koj qhov nyiaj tshuav.
- Controlled Movement: Nco ntsoov ua qhov kev tawm dag zog qeeb thiab tswj tau. Cov theem qis qis yuav tsum qeeb thiab tswj tau, thaum theem nce siab yuav tsum muaj zog thiab tawg.
- Tsis txhob overloading: Ib qho yuam kev feem ntau yog sim nqa hnyav dhau sai sai. Pib nrog koj lub cev hnyav
Ib ceg Quarter Squat FAQs
Tuaj nov cuag Ib ceg Quarter Squat?
Yog lawm, cov neeg pib tuaj yeem ua Ib Leeg Qiv Squat qoj ib ce, tab sis lawv yuav tsum pib maj mam thiab nrog qhov hnyav hnyav lossis tsis hnyav tag nrho. Qhov kev tawm dag zog no yuav tsum muaj kev sib npaug zoo thiab lub zog ntawm ceg, yog li nws yog ib qho tseem ceeb uas yuav tsum tau ua daim ntawv ua ntej ua ntej ntxiv kev sib tw ntxiv. Nws yog ib txwm pom zoo kom sab laj nrog tus kws tshaj lij lossis tus kws qhia thaum pib kev tawm dag zog tshiab kom ntseeg tau tias lawv ua tiav raug thiab nyab xeeb.
Yuav ua li cas kev sau ntawv tso? Ib ceg Quarter Squat?
- Ib Leeg Plaub Ntug Squat nrog Resistance Band: Los ntawm kev siv cov hlua tiv thaiv ib ncig ntawm tus ncej puab qis, qhov version no qhia txog kev ua kom lub duav thiab glute.
- Ib Lub Plaub Hlis Squat ntawm BOSU Pob: Ua qhov kev tawm dag zog ntawm qhov chaw tsis ruaj khov zoo li lub pob BOSU nce qhov kev siv zog thiab ua haujlwm ntawm qhov sib npaug.
- Ib ceg Quarter Squat nrog Kettlebell: Qhov kev hloov pauv no suav nrog tuav lub kettlebell hauv txoj hauj lwm goblet, ntxiv rau lub cev lub zog rau kev tawm dag zog.
- Ib ceg Quarter Squat nrog dhia: Ntxiv kev dhia ntawm qhov kawg ntawm lub squat zog ua rau lub plawv dhia thiab ua haujlwm ntawm lub zog tawg.
Yuav ntawm li cas kev caij kab mob los tso tso Ib ceg Quarter Squat?
- Calf Raises tuaj yeem ua tiav Ib Lub Plaub Hlis Squats los ntawm kev tsom mus rau sab qis ntawm ob txhais ceg, tshwj xeeb yog cov leeg nqaij pob txha, uas feem ntau tsis quav ntsej txog lwm yam kev tawm dag zog hauv lub cev, yog li ua kom muaj kev sib npaug ntawm ceg.
- Glute Bridges tuaj yeem ua tiav Ib Lub Plaub Hlis Squats los ntawm tshwj xeeb tsom rau cov glutes thiab hamstrings, uas yog cov leeg nqaij nruab nrab ua haujlwm hauv squat, yog li txhim kho tag nrho lub cev qis zog thiab ruaj khov.
Cov ntawv cov tuam tsev muaj kev khiav Ib ceg Quarter Squat
- Ib ceg Quarter Squat ce
- Lub cev hnyav Quadriceps workout
- Thigh ntxiv dag zog
- Ib ceg squat variations
- Bodyweight exercises rau ncej puab
- Unilateral leg exercises
- Txo lub cev hnyav workout
- Ib tug legged quarter squat kev cob qhia
- Quadriceps bodyweight exercises
- Thigh muscle building exercises