Split Squats
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Split Squats
Split Squats yog ib qho kev tawm dag zog uas muaj txiaj ntsig uas tsom mus rau ntau pawg leeg, suav nrog quadriceps, glutes, thiab hamstrings, yog li txhim kho tag nrho lub cev qis zog thiab sib npaug. 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 tuaj yeem hloov kho kom haum rau ib tus neeg muaj peev xwm. Cov tib neeg yuav xav koom nrog Split Squats rau hauv lawv txoj haujlwm niaj hnub los txhim kho ceg tawv, txhim khu kev ruaj ntseg, thiab ua kom yooj yim, txhua yam uas ua rau muaj kev ua tau zoo ntawm lub cev tag nrho.
Qhia txog: Lub thibkis Step-by-Step Split Squats
- Cia koj lub cev sab sauv ncaj, nrog koj lub xub pwg nyom rov qab thiab so kom txaus thiab lub puab tsaig. Koj txhais tes tuaj yeem nyob ntawm koj lub duav lossis nthuav tawm kom sib npaug.
- Txo koj lub cev kom txog rau thaum koj lub hauv caug pem hauv ntej yog ntawm 90-degree lub kaum sab xis thiab koj lub hauv caug nraub qaum tsuas yog saum pem teb. Koj lub hauv ntej pob taws yuav tsum tiaj tus hauv pem teb thiab koj lub hauv caug yuav tsum ncaj nraim ntawm koj pob taws.
- Thawb koj tus kheej rov qab mus rau qhov chaw pib los ntawm nias rau hauv pem hauv ntej pob taws, ua kom koj qhov hnyav sib npaug sib npaug, tsis txhob txav mus rau pem hauv ntej lossis rov qab.
- Rov ua qhov kev tawm dag zog ntawm lwm sab los ntawm kev nce mus rau pem hauv ntej nrog koj txhais ko taw sab laug thiab rov qab nrog koj txhais ko taw xis.
Nruab ntxaug ntawv Split Squats
- **Txhim kho lub cev zoo**: Ua kom koj lub cev upright thoob plaws hauv kev tawm dag zog. Lean deb dhau mus rau pem hauv ntej lossis rov qab tuaj yeem ua rau muaj kev ntxhov siab rau koj sab nraub qaum. Txhawm rau pab tswj lub cev ncaj ncees, koom nrog koj lub hauv paus thiab ua kom koj ntsia ncaj nraim rau pem hauv ntej.
- ** Kho Ko Taw Qhov Chaw **: Koj ko taw pem hauv ntej yuav tsum tiaj tus hauv pem teb thiab koj ko taw rov qab yuav tsum nyob ntawm nws cov ntiv taw. Tsis txhob cia koj lub hauv caug pem hauv ntej lub qhov tsua sab hauv lossis sab nraud, nws yuav tsum tau taw qhia tib yam li koj ko taw.
- ** Tswj Movement
Split Squats FAQs
Tuaj nov cuag Split Squats?
Yog lawm, cov pib tshiab tuaj yeem ua qhov Split Squats ce. Nws yog ib qho kev tawm dag zog zoo rau cov neeg pib tshiab vim nws pab tsim kom muaj zog thiab ruaj khov hauv lub cev qis. Nws tsom mus rau quadriceps, hamstrings, glutes, thiab calves, thiab tseem pab txhim kho kev sib npaug thiab kev sib koom tes. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb yuag lossis txawm tias lub cev hnyav xwb, thiab tsom mus rau daim ntawv kom tsis txhob raug mob. Raws li nrog txhua qhov kev tawm dag zog tshiab, cov neeg pib tshiab yuav tsum pib 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? Split Squats?
- Sab Split Squat: Hauv qhov version no, koj tawm mus rau sab los ua tus squat, uas tsom koj tus ncej puab sab hauv thiab sab nraud.
- Jumping Split Squat: Qhov no yog qhov hloov pauv ntau dua qhov koj ntxiv dhia thaum koj hloov ob txhais ceg, ua rau muaj kev sib tw hauv plawv.
- Weighted Split Squat: Qhov kev hloov pauv no suav nrog tuav lub dumbbell ntawm txhua txhais tes lossis ib lub barbell ntawm koj sab nraub qaum, ntxiv kev tawm tsam rau kev tawm dag zog.
- rear Foot Elevated Split Squat: Zoo ib yam li Bulgarian phua squat, qhov kev hloov pauv no suav nrog kev nce koj lub nraub qaum rau ntawm lub rooj ntev zaum lossis kauj ruam, tab sis nrog kev tsom mus rau kev ua kom lub cev ntau dua los koom nrog quads.
Yuav ntawm li cas kev caij kab mob los tso tso Split Squats?
- Bulgarian Split Squats: Qhov no yog qhov sib txawv ntawm qhov sib cais squat uas suav nrog kev txhawb nqa tom qab ko taw, uas ua rau muaj kev tawm dag zog nyuaj thiab siv zog, yog li txhim kho lub zog thiab sib npaug ntawm cov leeg hauv qab lub cev tsom rau hauv cov tsoos cais squat.
- Cov kauj ruam-ups: Cov kauj ruam-ups tau txais txiaj ntsig vim lawv ua tib yam kev txav raws li kev sib cais squats tab sis ntxiv ib qho kev sib npaug thiab kev sib koom tes. Qhov kev tawm dag zog no pab ntxiv dag zog rau quads, hamstrings, thiab glutes, ib yam li kev sib cais squats, thaum tseem txhim kho unilateral zog thiab ruaj khov.
Cov ntawv cov tuam tsev muaj kev khiav Split Squats
- Lub cev hnyav Split Squats
- Quadriceps Strengthening Exercises
- Thigh Workout tom Tsev
- Tsis Muaj Cov Khoom Siv Taw Qhia
- Split Squats rau Thigh Toning
- Cev cev hnyav rau Quadriceps
- Home Workout rau Thighs
- Lower Body Strength Workout
- Split Squats Bodyweight Exercise
- Fitness Routine rau Thighs thiab Quadriceps