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Sled dag Squat

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Nqeeb Ib hliNpoo nbuonik näbr mtal., Cov healing no mah med wv nuv.
Cov khoom sivTus mog hmwb mob.
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 Sled dag Squat

Sled Lying Squat yog ib qho kev tawm dag zog lub cev qis uas lub hom phiaj thiab ntxiv dag zog rau cov glutes, hamstrings, quads, thiab calves. Qhov kev tawm dag zog no tsim nyog rau ob qho tib si pib thiab cov neeg txhawb nqa kev tawm dag zog siab vim nws tuaj yeem hloov kho tau yooj yim kom haum rau tus neeg muaj zog. Cov neeg yuav xav ua qhov kev tawm dag zog no tsis yog tsuas yog tsim kom muaj lub cev muaj zog thiab kev ua siab ntev, tab sis kuj txhawm rau txhim kho lawv qhov sib npaug, ruaj khov, thiab kev ua kis las tag nrho.

Qhia txog: Lub thibkis Step-by-Step Sled dag Squat

  • Nrog koj txhais tes, tuav lub tes tuav ntawm lub tshuab thiab thawb koj txhais taw mus rau hauv lub platform, nthuav koj ob txhais ceg thiab thawb qhov hnyav, tab sis khaws me ntsis khoov hauv koj lub hauv caug kom tsis txhob xauv lawv.
  • Maj mam txo qhov hnyav los ntawm khoov koj lub hauv caug thiab nqa lawv ntawm koj lub hauv siab, ua kom koj ob txhais taw tiaj tus ntawm lub platform thiab koj nraub qaum tiaj tus tiv thaiv sled.
  • Ncua nyob rau hauv qab ntawm lub zog thaum koj ob txhais ceg nyob ib ncig ntawm 90-degree lub kaum sab xis, ces thawb lub luj rov qab mus rau qhov chaw pib.
  • Rov ua qhov kev tawm dag zog rau qhov xav tau ntawm cov reps, kom ntseeg tau tias muaj daim ntawv zoo thoob plaws.

Nruab ntxaug ntawv Sled dag Squat

  • Daim Ntawv Tsim Nyog: Thaum koj thawb lub platform tawm, xyuas kom koj lub hauv caug nyob hauv txoj kab nrog koj txhais taw thiab tsis txhob khawm sab hauv lossis sab nraud. Koj lub hauv caug yuav tsum tau khoov ntawm 90-degree lub kaum sab xis hauv qab ntawm qhov txav. Tsis txhob xauv koj lub hauv caug thaum koj ncab koj ob txhais ceg, vim qhov no tuaj yeem ua rau mob pob qij txha.
  • Controlled Movement: Nws yog ib qho tseem ceeb uas yuav tsum tswj kev txav mus los thoob plaws txhua qhov kev tawm dag zog. Thawb lub platform tawm siv koj lub pob taws thiab pob ntawm koj txhais taw, tsis yog koj cov ntiv taw. Tsis txhob cia qhov hnyav rov qab los tom qab thawb nws. Qhov no tuaj yeem ua rau raug mob thiab tsis ua haujlwm zoo rau koj cov leeg.
  • Ua pa: Ua pa thaum koj txo qhov hnyav thiab ua pa tawm thaum koj

Sled dag Squat FAQs

Tuaj nov cuag Sled dag Squat?

Yog lawm, cov neeg pib tuaj yeem ua Sled Lying Squat ce. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog qhov hnyav dua kom paub meej tias daim ntawv tsim nyog thiab tiv thaiv kev raug mob. Nws kuj tseem muaj txiaj ntsig zoo kom muaj tus kws qhia lossis cov kws paub txog gym-goer saib xyuas thawj ob peb zaug los muab kev taw qhia thiab tawm tswv yim. Raws li nrog txhua qhov kev tawm dag zog tshiab, cov neeg pib tshiab yuav tsum ua kom qeeb thiab maj mam nce ntxiv thaum lawv lub zog thiab kev ua siab ntev txhim kho.

Yuav ua li cas kev sau ntawv tso? Sled dag Squat?

  • Sled Pull: Hauv qhov kev hloov pauv no, koj rub lub sled ntawm koj lub cev, tsom koj nraub qaum, biceps, thiab hamstrings.
  • Sled Drag: Koj muab hlua khi rau lub sled thiab taug kev los yog khiav mus rau pem hauv ntej, tsom rau koj cov glutes, hamstrings, thiab calves.
  • Sled Row: Txuas ib txoj hlua mus rau lub sled thiab rub nws ntawm koj, zoo ib yam li kev sib tw rowing, ua haujlwm koj nraub qaum, biceps, thiab lub xub pwg nyom.
  • Sled Chest Press: Nias lub sled kom deb ntawm koj lub hauv siab, tsom koj lub hauv siab, triceps, thiab lub xub pwg nyom.

Yuav ntawm li cas kev caij kab mob los tso tso Sled dag Squat?

  • Deadlifts: Deadlifts txhawb nqa Sled Lying Squats los ntawm kev ntxiv dag zog rau sab nraub qaum, hamstrings, thiab glutes, uas yog tag nrho cov koom nrog hauv kev sib tw squatting, thiab tuaj yeem pab tiv thaiv kev raug mob thiab txhim kho lub zog rau kev ua tau zoo dua hauv sled squat.
  • Calf Raises: Calf Raises yog ib qho txiaj ntsig ntxiv rau Sled Lying Squats thaum lawv tsom rau kev ntxiv dag zog rau cov leeg nqaij, uas muab kev ruaj ntseg thiab lub zog thaum lub sij hawm nce qib ntawm squat, txhim kho kev ua tau zoo tag nrho.

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