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Barbell Split Squat

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Nqeeb Ib hliThia muaj tub ntsuab tsab mob, o-Hips.
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 Barbell Split Squat

Barbell Split Squat yog ib qho kev ua kom muaj zog uas feem ntau tsom koj lub quadriceps, hamstrings, thiab glutes, thaum tseem txhim kho kev sib npaug thiab kev sib koom tes. Qhov kev tawm dag zog no yog 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 tau yooj yim kom phim ib lub zog thiab yoog raws. Cov tib neeg yuav xav ua qhov kev tawm dag zog no tsis yog tsuas yog ua kom lub cev muaj zog thiab cov leeg nqaij xwb, tab sis kuj txhawm rau txhim kho kev ua kis las tag nrho thiab txo kev pheej hmoo ntawm kev raug mob los ntawm kev txhawb nqa cov leeg nqaij thiab kev sib koom ua ke.

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

  • Ua ib kauj ruam rau pem hauv ntej nrog koj txhais ko taw sab xis, ua kom koj txhais ko taw sab laug nyob rau hauv qhov chaw, kom koj nyob rau hauv staggered stance.
  • Txo koj lub cev los ntawm khoov koj lub hauv caug thiab lub duav, ua kom koj lub nraub qaum ncaj, kom txog thaum koj tus ncej puab sab xis yog tib yam rau hauv pem teb.
  • Nias ntawm koj lub pob taws kom tsa koj lub cev rov qab mus rau qhov chaw pib, ua kom koj qhov hnyav sib npaug.
  • Rov ua qhov kev txav mus rau qhov xav tau ntawm tus lej reps, tom qab ntawd hloov ob txhais ceg thiab ua tib tus lej ntawm reps nrog koj sab laug ceg rau pem hauv ntej.

Nruab ntxaug ntawv Barbell Split Squat

  • ** Ko Taw Qhov Chaw **: Koj ko taw pem hauv ntej yuav tsum tiaj tus hauv av thiab koj ko taw rov qab yuav tsum nyob ntawm nws cov ntiv taw. Qhov kev ncua deb ntawm koj txhais taw yuav tsum yog qhov ntev ntawm ib qho ntawm koj ob txhais ceg. Ib qho yuam kev feem ntau yog tso ob txhais ko taw ze dhau ua ke, uas tuaj yeem ua rau tsis sib xws thiab hnyav ntawm lub hauv caug.
  • ** Kev faib tawm qhov hnyav **: Qhov hnyav yuav tsum muab faib sib npaug ntawm koj sab pem hauv ntej thiab nraub qaum. Tsis txhob muab qhov hnyav dhau ntawm koj txhais ceg, vim qhov no tuaj yeem ua rau tsis tsim nyog rau koj lub hauv caug. Es tsis txhob, tsom

Barbell Split Squat FAQs

Tuaj nov cuag Barbell Split Squat?

Yog lawm, cov neeg pib tuaj yeem ua Barbell Split Squat ce. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog qhov hnyav uas tswj tau thiab tsom mus rau daim ntawv thiab cov txheej txheem ua ntej. Nws tseem pom zoo kom muaj tus kws qhia lossis tus neeg muaj kev paub txog tam sim no los xyuas kom meej daim ntawv thiab tiv thaiv kev raug mob. Raws li nrog txhua qhov kev tawm dag zog, nws yog ib qho tseem ceeb kom maj mam nce qhov hnyav thaum lub zog thiab kev nplij siab nrog kev tawm dag zog.

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

  • Bulgarian Split Squat: Rau qhov kev hloov pauv no, lub nraub qaum ko taw nce siab ntawm lub rooj ntev zaum lossis kauj ruam, ua kom muaj ntau yam ntawm kev txav thiab kev siv zog ntawm kev tawm dag zog.
  • Goblet Split Squat: Qhov kev hloov pauv no suav nrog tuav lub kettlebell lossis dumbbell ze rau ntawm lub hauv siab hauv txoj hauj lwm goblet, uas tuaj yeem pab txhim kho kev sib npaug thiab tsim lub zog tseem ceeb.
  • Pem Hauv Ntej Rack Split Squat: Hauv qhov kev hloov pauv no, lub barbell tau tuav hauv pem hauv ntej txoj haujlwm, uas tuaj yeem pab txhim kho lub cev lub zog thiab txav mus los.
  • Overhead Split Squat: Qhov kev hloov pauv siab no suav nrog tuav lub barbell nyiaj siv ua haujlwm, uas ua rau muaj kev sib npaug thiab kev ruaj ntseg xav tau ntawm kev tawm dag zog.

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

  • Bulgarian Split Squats: Qhov kev tawm dag zog no tseem siv cov kev sib cais, uas tso cai rau kom muaj kev cuam tshuam ntau dua ntawm cov quads thiab glutes, thiab nws pab txhim kho unilateral zog thiab sib npaug zoo li barbell split squats.
  • Deadlifts: Deadlifts ua haujlwm tag nrho cov saw tom qab, suav nrog cov glutes thiab hamstrings, uas tseem tsom rau hauv barbell split squats, ua rau lawv muaj txiaj ntsig zoo ntxiv rau lub cev qis zog niaj hnub.

Cov ntawv cov tuam tsev muaj kev khiav Barbell Split Squat

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