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Split Squat

Exercise Profile

Nqeeb Ib hliThia muaj tub ntsuab tsab mob, o-Hips.
Cov khoom sivcua licas de kev txhij
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 Split Squat

Split Squat yog ib qho kev tawm dag zog hauv lub cev uas feem ntau tsom rau quadriceps, glutes, thiab hamstrings, pab txhawb kev sib npaug, kev sib koom tes, thiab lub zog ntawm ib leeg. Qhov kev tawm dag zog no tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, los ntawm cov pib mus rau cov neeg ncaws pob siab, vim nws hloov tau thiab hloov pauv. Cov neeg tuaj yeem xav koom nrog Split Squats rau hauv lawv cov kev ua haujlwm niaj hnub los txhim kho lub cev qis zog, txhim kho kev yooj yim, thiab kho cov leeg nqaij tsis txaus.

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

  • Txo koj lub cev mus rau hauv lub lunge, khoov ob lub hauv caug mus rau 90 degrees, kom ntseeg tau tias koj lub hauv caug pem hauv ntej yog ncaj nraim saum koj pob luj taws thiab koj lub hauv caug rov qab yog hovering saum pem teb.
  • Ua kom lub cev ncaj, ua kom koj lub hauv siab nce thiab saib mus rau pem hauv ntej, thiab xyuas kom koj qhov hnyav sib npaug ntawm ob txhais ceg.
  • Thawb los ntawm pob taws ntawm koj ko taw pem hauv ntej kom tsa koj lub cev rov qab mus rau qhov chaw pib.
  • Rov ua cov kauj ruam no rau tus lej xav tau rov ua dua, tom qab ntawd hloov ob txhais ceg thiab ua tib cov kauj ruam nrog koj txhais ko taw rau pem hauv ntej.

Nruab ntxaug ntawv Split Squat

  • **Txhim kho lub cev muaj zog**: Thaum ua qhov sib cais squat, ua kom koj lub cev ncaj thiab koj lub hauv paus koom nrog. Lean deb dhau mus rau pem hauv ntej lossis rov qab tuaj yeem ua rau muaj kev ntxhov siab rau koj sab nraub qaum thiab tuaj yeem ua rau raug mob. Tsis tas li ntawd, nco ntsoov ua kom koj lub xub pwg nyom so thiab tsis txhob hunching.
  • **Controlled Movement**: Txo koj lub cev kom tswj tau kom txog thaum koj lub hauv caug rov qab nyob ze, tab sis tsis kov, hauv pem teb. Tsis txhob poob qis sai vim nws tuaj yeem ua rau raug mob. Hloov chaw, tsom mus rau qeeb, tswj kev txav mus rau koj cov leeg kom zoo

Split Squat FAQs

Tuaj nov cuag Split Squat?

Yog lawm, cov pib tshiab tuaj yeem ua Split Squat ce. Nws yog ib qho kev tawm dag zog zoo los ua kom lub cev qis zog thiab ruaj khov. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog qhov hnyav hnyav lossis txawm tias lub cev hnyav xwb, thiab tsom ntsoov rau kev tuav cov ntawv kom tsis txhob raug mob. Nws kuj tseem yuav pab tau kom muaj tus kws qhia lossis tus neeg paub txog kev saib xyuas thawj zaug kom paub meej cov txheej txheem raug. Raws li nrog ib qho kev tawm dag zog tshiab, cov neeg pib tshiab yuav tsum pib qeeb thiab maj mam nce ntxiv thaum lawv lub zog thiab kev ntseeg siab loj tuaj.

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

  • Sab Split Squat: Tsis txhob rov qab mus, koj nqis mus rau sab hauv qhov kev hloov pauv no, uas tsom rau sab hauv thiab sab nraub qaum zoo dua.
  • Weighted Split Squat: Cov qauv no ntxiv kev tiv thaiv rau kev txav los ntawm kev tuav dumbbells hauv txhua txhais tes lossis ib lub barbell ntawm koj lub xub pwg nyom.
  • Jumping Split Squat: Qhov kev hloov pauv ntawm plyometric no suav nrog dhia hauv huab cua thiab hloov koj ob txhais ceg ua ntej tsaws, uas ua rau muaj kev sib tw ntawm lub plawv thiab lub hom phiaj ceev-twitch cov leeg nqaij.
  • Deficit Split Squat: Qhov kev hloov pauv no suav nrog kev sawv ntawm koj ko taw pem hauv ntej ntawm qhov chaw siab kom nce qhov ntau ntawm kev txav thiab ncab hauv koj lub duav flexors thiab quads.

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

  • Bulgarian Split Squats: Qhov kev hloov pauv ntawm tus qauv sib cais squat ntxiv qhov kev sib tw ntxiv rau cov glutes thiab hamstrings los ntawm kev txhawb nqa lub nraub qaum, uas tuaj yeem pab ua kom muaj zog ntawm koj cov kev tawm dag zog thiab txhim kho unilateral zog.
  • Cov kauj ruam-ups: Step-ups yog lwm qhov kev tawm dag zog lub cev qis uas yog lub hom phiaj tib cov leeg nqaij raws li kev sib cais squats, tab sis lawv kuj koom nrog kev txav ntsug uas tuaj yeem txhim kho koj lub zog tawg thiab kev sib koom tes.

Cov ntawv cov tuam tsev muaj kev khiav Split Squat

  • Lub cev hnyav cais squat ce
  • Hip-targeting split squat
  • Lub cev hnyav ce rau lub duav
  • Split squat workout
  • Lub cev hnyav hip ce
  • Hip ntxiv dag zog rau squat
  • Kev tawm dag zog hauv tsev rau cov leeg pob txha
  • Lub cev hnyav cais squat rau lub duav
  • Tsis muaj cov cuab yeej cais squat ce
  • Split squat lub cev hnyav workout