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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, txhawb zog, sib npaug, thiab yoog raws. Nws yog qhov tsim nyog rau ob qho tib si beginners thiab siab zog enthusiasts vim nws tuaj yeem hloov kho kom haum rau ntau qib kev qoj ib ce. Cov tib neeg xav ua qhov kev tawm dag zog no los txhim kho lub cev qis zog, txhim kho kev ruaj ntseg, thiab txhawb nqa kev ua kis las tag nrho.

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

  • Khaws koj lub cev sab saud ncaj nraim, nrog koj lub xub pwg nyom rov qab thiab so kom txaus thiab lub puab tsaig, tom qab ntawd maj mam txo koj lub cev kom deb li deb li koj tuaj yeem khoov koj lub hauv caug. Koj lub hauv caug sab xis yuav tsum ncaj nraim saum koj pob taws, thiab koj lub hauv caug sab laug yuav tsum tsis txhob kov hauv pem teb.
  • Tuav txoj haujlwm no rau ob peb feeb, ua kom koj cov tub ntxhais koom nrog thiab koj lub duav square.
  • Thawb rov qab mus rau qhov chaw pib los ntawm koj lub pob taws, ua kom koj qhov hnyav sib npaug, tsis txhob txav mus rau pem hauv ntej lossis rov qab.
  • Rov ua qhov kev txav mus los nrog koj txhais ceg sab laug mus rau pem hauv ntej. Nco ntsoov ua qhov sib npaug ntawm cov lus rov qab ntawm txhua sab kom ntseeg tau tias muaj zog sib npaug.

Nruab ntxaug ntawv Split Squat

  • **Txhim kho lub cev zoo**: Nws yog ib qho tseem ceeb uas yuav tsum ua kom koj lub cev upright thoob plaws lub zog. Lean mus rau pem hauv ntej tuaj yeem ua rau tsis tsim nyog rau koj sab nraub qaum thiab hloov qhov tsom mus deb ntawm koj cov leeg hauv qab.
  • ** Tsis txhob Knee Overextension **: Tsis txhob cia koj lub hauv caug hauv ntej ntev dhau koj cov ntiv taw thaum koj txo koj lub cev. Qhov no yog ib qho yuam kev uas tuaj yeem ua rau raug mob hauv caug. Xwb, xyuas kom koj lub hauv caug nyob rau hauv txoj kab nrog koj pob taws.
  • **Controlled Movement**: Tsis txhob maj lub zog. Txo koj lub cev kom tswj tau thiab tom qab ntawd thawb rov qab mus rau qhov chaw pib. Qhov no yuav ua kom ntseeg tau tias koj ua haujlwm zoo rau koj cov leeg thiab tsis tso siab rau

Split Squat FAQs

Tuaj nov cuag Split Squat?

Yog lawm, cov pib tshiab tuaj yeem ua qhov Split Squat ce. Nws yog ib qho kev tawm dag zog hauv lub cev zoo uas tsom rau quadriceps, hamstrings, glutes, thiab calves. 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, thiab tsom mus rau daim ntawv thiab sib npaug ua ntej ntxiv qhov hnyav dua. Ib yam li txhua qhov kev tawm dag zog tshiab, nws yuav muaj txiaj ntsig zoo kom muaj tus kws qhia lossis tus neeg paub txog kev ua qauv qhia kev txav mus los ua ntej kom paub meej tias daim ntawv tsim nyog thiab tiv thaiv kev raug mob.

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

  • Lateral Split Squat: Tsis txhob txav mus rau pem hauv ntej lossis rov qab, koj txav mus rau sab hauv qhov kev hloov pauv no, uas tsom rau sab hauv thiab sab nraud.
  • rear Foot Elevated Split Squat: Zoo ib yam li Bulgarian phua squat, tab sis lub nraub qaum ko taw tau nce siab ntawm qhov qis dua, zoo li ib kauj ruam lossis lub thawv me me.
  • Pem Hauv Ntej Foot Elevated Split Squat: Qhov kev hloov pauv no suav nrog kev txhawb nqa pem hauv ntej ko taw ntawm ib kauj ruam lossis lub thawv me me, uas tuaj yeem pab txhim kho kev txav mus los thiab sib npaug.
  • Goblet Split Squat: Qhov kev hloov pauv no suav nrog lub dumbbell lossis kettlebell tuav ntawm lub hauv siab theem, ntxiv qhov kev sib tw ntxiv rau koj lub cev thiab lub cev sab sauv thaum ua qhov sib cais squat.

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

  • Bulgarian Split Squats: Qhov kev tawm dag zog no yog qhov sib txawv ntawm qhov sib cais sib cais uas yuav tsum muaj kev sib npaug thiab kev sib koom ua ke, uas tuaj yeem pab txhim kho koj qhov kev ua tau zoo hauv cov qauv sib cais squat.
  • Squats: Squats, zoo li cais squats, ua haujlwm tib cov leeg nqaij loj hauv lub cev qis, suav nrog glutes, quads, thiab hamstrings. Kev ua squats tsis tu ncua tuaj yeem pab ua kom lub zog thiab kev ua siab ntev ntawm cov leeg no, ua rau cov squats ua tau yooj yim dua.

Cov ntawv cov tuam tsev muaj kev khiav Split Squat

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