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Sab 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 Sab Split Squat

Side Split Squat yog ib qho kev tawm dag zog uas lub hom phiaj ntau pawg leeg, suav nrog glutes, quads, thiab hamstrings, thaum tseem txhim kho kev sib npaug thiab yoog raws. Nws yog qhov kev tawm dag zog zoo tshaj plaws rau ob qho tib si pib thiab cov neeg txhawb nqa kev tawm dag zog siab vim nws tuaj yeem hloov kho kom haum rau qib sib txawv. Cov neeg tuaj yeem xaiv qhov kev tawm dag zog no vim nws tsis yog tsuas yog txhim kho lub zog thiab kev ua siab ntev, tab sis kuj pab txhim kho lub cev thiab txo qhov kev pheej hmoo ntawm kev raug mob los ntawm kev txhawb nqa lub cev zoo dua.

Qhia txog: Lub thibkis Step-by-Step Sab Split Squat

  • Coj ib kauj ruam loj mus rau sab nrog koj sab xis ko taw, ua kom koj txhais ko taw laug nyob rau hauv nws qhov chaw qub.
  • Txo koj lub cev los ntawm khoov lub hauv caug sab xis kom txog thaum nws nyob ntawm 90-degree lub kaum sab xis, thaum tuav koj sab laug ceg ncaj thiab koj qhov hnyav ntawm koj pob taws.
  • Tuav lub squat ib pliag, xyuas kom koj lub hauv caug sab xis tsis dhau koj txhais ko taw.
  • Tuav koj txhais taw sab xis kom rov qab mus rau qhov chaw pib, tom qab ntawd rov ua cov txheej txheem nrog koj sab laug ceg.

Nruab ntxaug ntawv Sab Split Squat

  • Kho qhov chaw: Sawv ntsug nrog koj txhais taw dav dua lub xub pwg dav sib nrug, ntiv taw taw qhia me ntsis. Thaum koj squat down, xyuas kom koj lub hauv caug nyob rau hauv txoj kab nrog koj cov ntiv taw, tsis yog caving sab hauv. Qhov no yog ib qho yuam kev uas tuaj yeem ua rau raug mob hauv caug.
  • Qhov tob ntawm Squat: Squat qis li koj tuaj yeem ua tau thaum tuav daim ntawv zoo, tab sis tsis txhob yuam koj tus kheej mus rau qhov tob uas tsis xis nyob lossis ua rau mob. Ib qho yuam kev feem ntau yog sim mus tob dhau sai, uas tuaj yeem ua rau koj cov leeg thiab pob qij txha.
  • Koom Nrog Koj Cov Tub Ntxhais: Ua kom koj cov tub ntxhais koom nrog thoob plaws hauv kev tawm dag zog kom muaj kev sib npaug thiab ruaj khov. Qhov no tseem yuav pab koj tswj koj lub zog thiab tiv thaiv koj sab nraub qaum.
  • Txawm Nyuaj Tshaj Tawm: Nco ntsoov faib koj

Sab Split Squat FAQs

Tuaj nov cuag Sab Split Squat?

Yog lawm, cov neeg pib tuaj yeem ua Side Split Squat ce, tab sis nws yog ib qho tseem ceeb uas yuav tau pib nrog ntau yam kev txav uas yooj yim thiab maj mam nce ntxiv thaum hloov tau yooj yim. Daim ntawv tsim nyog yog qhov tseem ceeb kom tsis txhob raug mob thiab tau txais txiaj ntsig zoo tshaj plaws los ntawm kev tawm dag zog. Tej zaum nws yuav pab tau rau cov neeg pib pib nrog kev pab ntawm tus kws qhia lossis tus kws kho mob kom paub meej cov txheej txheem raug.

Yuav ua li cas kev sau ntawv tso? Sab Split Squat?

  • Cossack Squat: Qhov no yog qhov kev hloov pauv dav dav uas koj hloov koj qhov hnyav ntawm ib ceg mus rau lwm qhov, ncab cov ncej puab sab hauv.
  • Lateral Squat: Zoo ib yam li sab cais squat, tab sis koj tuav ob txhais taw rau hauv av thiab hloov koj qhov hnyav mus rau ib sab.
  • Curtsy Squat: Qhov kev hloov pauv no suav nrog hla ib ceg qab ntawm lwm tus thaum koj zaum, tsom rau glutes thiab lub duav.
  • Pistol Squat: Qhov no yog qhov kev hloov pauv siab dua qhov uas koj txuas ib ceg ncaj nraim rau pem hauv ntej ntawm koj thaum squatting ntawm lwm ceg.

Yuav ntawm li cas kev caij kab mob los tso tso Sab Split Squat?

  • Lateral Lunges: Cov lunges no ua haujlwm ntawm tib leeg nqaij ib yam li Side Split Squat, feem ntau cov glutes, quads, thiab hamstrings, tab sis lawv kuj koom nrog cov tub ntxhais kawm thiab txhim kho kev sib npaug, muab kev tawm dag zog ntau dua.
  • Hip Adductor Tshuab: Qhov kev tawm dag zog no tshwj xeeb yog tsom rau cov leeg pob txha sab hauv, uas tseem ua haujlwm thaum lub sij hawm Side Split Squat, pab txhim kho lub zog thiab ruaj khov hauv lub cev.

Cov ntawv cov tuam tsev muaj kev khiav Sab Split Squat

  • Barbell Sab Split Squat
  • Quadriceps Strengthening Exercises
  • Thigh Toning Workouts
  • Barbell Exercises rau Thighs
  • Sab Split Squat nrog Barbell
  • Quadriceps Building Exercises
  • Barbell Workouts rau cov leeg nqaij
  • Split Squat Variations
  • Qis lub cev Strengthening Exercises
  • Barbell Exercises rau Quadriceps