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Zercher Squat puv

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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 Zercher Squat puv

Zercher Squat tag nrho yog ib qho kev tawm dag zog hauv lub cev uas lub hom phiaj ntawm quadriceps, hamstrings, glutes, thiab core, thaum tseem txhim kho kev sib npaug thiab kev sib koom tes. Qhov kev tawm dag zog no yog tsim rau cov neeg nyiam kev noj qab haus huv ntawm txhua qib, los ntawm cov pib mus rau qib siab, uas tab tom nrhiav kom ntxiv dag zog rau lawv lub cev thiab cov tub ntxhais. Cov tib neeg tuaj yeem xaiv los koom nrog Zercher Squat rau hauv lawv cov kev ua haujlwm niaj hnub rau nws lub peev xwm los txhim kho cov leeg nqaij, txhim kho lub cev, thiab txhawb lub cev zoo dua qub.

Qhia txog: Lub thibkis Step-by-Step Zercher Squat puv

  • Nqa lub bar tawm ntawm lub khib los ntawm kev ncab koj ob txhais ceg, nqis rov qab kom tshem cov khib nyiab, tom qab ntawd muab koj txhais taw xub pwg dav sib nrug nrog koj cov ntiv taw me ntsis taw tawm sab nraud.
  • Pib lub squat los ntawm thawb koj lub duav rov qab thiab khoov koj lub hauv caug, ua kom koj lub hauv siab nce thiab koj nraub qaum ncaj, nqis mus txog thaum koj lub duav qis dua koj lub hauv caug.
  • Ncua luv luv rau hauv qab ntawm lub squat, tom qab ntawd thawb los ntawm koj lub luj taws kom tsav koj tus kheej rov qab mus rau qhov chaw pib, ua kom lub bar craped hauv koj lub luj tshib thoob plaws hauv lub zog.
  • Rov ua qhov kev tawm dag zog rau koj qhov kev xav tau ntawm kev rov ua dua, xyuas kom muaj daim ntawv zoo thoob plaws txhua tus rep.

Nruab ntxaug ntawv Zercher Squat puv

  • Tswj Movement: Zercher Squat yuav tsum tau ua raws li kev tswj hwm. Txo koj lub cev maj mam, ua kom qhov hnyav ntawm koj lub pob taws, kom txog thaum koj tus ncej puab yog tib yam nrog hauv av. Tom qab ntawd thawb rov qab mus rau qhov chaw pib. Rushing lub zog los yog siv lub zog es tsis yog cov leeg nqaij muaj zog tuaj yeem ua rau daim ntawv tsis zoo thiab muaj peev xwm raug mob.
  • Kev ua pa: Ua pa kom zoo yog qhov tseem ceeb rau txhua qhov kev tawm dag zog, suav nrog Zercher Squat. Ua pa thaum koj txo koj lub cev, thiab exhale thaum koj thawb rov qab. Tuav koj ua tsis taus pa tuaj yeem ua rau kiv taub hau lossis kiv taub hau

Zercher Squat puv FAQs

Tuaj nov cuag Zercher Squat puv?

Yog lawm, cov neeg pib tuaj yeem ua Zercher Squat ce, tab sis nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb hnyav lossis txawm tias tsuas yog siv lawv lub cev hnyav kom tau txais daim ntawv zoo. Zercher Squat yog ib qho kev tawm dag zog uas muaj ntau cov leeg thiab xav tau daim ntawv zoo los tiv thaiv kev raug mob. Nws raug nquahu kom muaj tus kws qhia lossis tus neeg paub txog los coj lawv thawj zaug. Raws li lawv tau muaj zog thiab xis nyob nrog daim ntawv, lawv tuaj yeem maj mam nce qhov hnyav.

Yuav ua li cas kev sau ntawv tso? Zercher Squat puv?

  • Zercher Box Squat: Qhov kev hloov pauv no suav nrog zaum rov qab rau hauv lub thawv lossis lub rooj zaum hauv qab ntawm lub squat, uas tuaj yeem pab txhim kho daim ntawv thiab tsom cov glutes thiab hamstrings zoo dua.
  • Zercher Split Squat: Qhov kev hloov pauv no suav nrog kev ua squat nrog ib ceg rau pem hauv ntej, zoo ib yam li lub lunge, uas tuaj yeem pab txhim kho kev sib npaug thiab tsom txhua ceg ntawm tus kheej.
  • Zercher Reverse Lunge: Qhov kev hloov pauv no suav nrog kev rov qab mus rau hauv lub lunge es tsis txhob squatting, uas tuaj yeem pab tswj lub glutes thiab hamstrings zoo dua.
  • Zercher Goblet Squat: Qhov kev hloov pauv no suav nrog tuav lub kettlebell lossis dumbbell hauv qhov nkhaus ntawm koj lub luj tshib, uas tuaj yeem yog qhov kev xaiv zoo dua

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

  • Deadlifts ntxiv Zercher Squats los ntawm kev tsom mus rau cov saw tom qab, tshwj xeeb tshaj yog cov glutes thiab hamstrings, pab kom sib npaug lub zog hauv koj lub cev qis thiab txhim kho koj lub zog squatting tag nrho.
  • Lunges yog ib qho zoo ntxiv rau Zercher Squat niaj hnub vim tias lawv pab txhim kho kev sib npaug thiab lub zog tsis muaj zog, uas tuaj yeem txhim kho koj daim ntawv squat tag nrho thiab kev ruaj ntseg, tshwj xeeb tshaj yog thaum ua Zercher Squat.

Cov ntawv cov tuam tsev muaj kev khiav Zercher Squat puv

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