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Ib ceg Split Squat

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Nqeeb Ib hliNpoo nbuonik näbr mtal., Cov healing no mah med wv nuv.
Cov khoom sivTus nais busin
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 Ib ceg Split Squat

Ib Leeg Ib Leeg Split Squat yog ib qho kev tawm dag zog hauv lub cev uas feem ntau tsom rau quads, hamstrings, thiab glutes, thaum tseem txhim kho kev sib npaug thiab kev ruaj ntseg. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, los ntawm cov pib mus rau cov neeg ncaws pob siab heev, vim nws tuaj yeem hloov kho kom haum rau ib tus neeg lub zog thiab yoog raws. Kev koom ua ke qhov kev tawm dag zog no rau hauv koj qhov niaj hnub tuaj yeem txhim kho ceg ceg, txhim kho lub cev sib luag, thiab pab tiv thaiv kev raug mob, ua rau nws yog qhov kev xaiv zoo tshaj plaws rau cov neeg nrhiav kev ua haujlwm hauv lub cev qis.

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

  • Nqa ib txhais ceg rov qab thiab tso rau saum koj txhais ko taw rau ntawm lub rooj ntev zaum, ua kom koj txhais ko taw ruaj khov rau hauv av pem hauv ntej ntawm koj.
  • Txo koj lub cev los ntawm khoov koj lub hauv caug pem hauv ntej kom txog thaum koj tus ncej puab yog tib yam rau hauv av, kom ntseeg tau tias koj lub hauv caug tsis dhau koj cov ntiv taw.
  • Thawb rov qab mus rau qhov chaw pib, siv koj txhais ceg pem hauv ntej los tsav lub zog thiab ua kom koj cov tub ntxhais koom nrog thoob plaws.
  • Rov ua cov kauj ruam no rau tus lej xav tau ntawm reps ua ntej hloov ob txhais ceg.

Nruab ntxaug ntawv Ib ceg Split Squat

  • Tsis txhob Leaning: Ib qho yuam kev feem ntau yog leaning mus rau pem hauv ntej. Qhov no tuaj yeem ua rau tsis tsim nyog rau koj sab nraub qaum thiab hauv caug. Hloov chaw, ua kom koj lub cev upright thiab koj qhov hnyav nruab nrab ntawm koj ko taw pem hauv ntej.
  • Qhov tob ntawm Squat: Lwm cov lus qhia tsuas yog mus qis raws li koj qhov yooj yim tso cai. Sim squat tob heev tuaj yeem ua rau poob qis lossis raug mob. Koj lub hom phiaj yuav tsum yog txo koj lub cev kom txog thaum koj tus ncej puab pem hauv ntej yog sib npaug rau hauv av.
  • Core Engagement: Koom koj lub hauv paus rau txhua qhov kev tawm dag zog

Ib ceg Split Squat FAQs

Tuaj nov cuag Ib ceg Split Squat?

Yog lawm, cov neeg pib tuaj yeem ua Ib Leeg Sib Tw Squat ce, tab sis nws yuav nyuaj vim nws xav tau kev sib npaug thiab lub zog. Nws raug pom zoo kom pib nrog lub cev hnyav nkaus xwb thiab maj mam ntxiv qhov hnyav raws li lub zog thiab kev sib npaug txhim kho. Koj tuaj yeem siv phab ntsa lossis lub rooj zaum rau kev txhawb nqa thaum pib. Ib yam li txhua qhov kev tawm dag zog tshiab, nws tseem ceeb heev kom pib qeeb thiab tsom mus rau daim ntawv kom tiv thaiv kev raug mob.

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

  • Pem Hauv Ntej Foot Elevated Split Squat: Hauv qhov kev hloov pauv no, koj ko taw pem hauv ntej tau muab tso rau ntawm lub platform siab, uas yuav pab ua kom muaj ntau yam ntawm cov lus tsa suab thiab lub hom phiaj ntawm quadriceps zoo dua.
  • Goblet Split Squat: Rau qhov kev hloov pauv no, koj tuav lub kettlebell lossis lub dumbbell ntawm koj lub hauv siab, uas ntxiv kev tiv thaiv thiab pab txhawb koj lub cev thiab lub cev.
  • Taug kev Split Squat: Qhov no yog qhov hloov pauv hloov pauv uas koj ua qhov sib cais squat hauv kev taug kev lossis lub ntsws, uas tuaj yeem pab txhim kho kev sib npaug thiab kev sib koom tes.
  • Jumping Split Squat: Qhov kev hloov pauv plyometric no suav nrog kev ntxiv dhia ntawm txhua qhov squat, uas tuaj yeem pab txhawb lub zog, nrawm thiab lub plawv dhia.

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

  • Bulgarian Split Squats yog lwm qhov kev xaiv zoo tshaj plaws, vim lawv xav tau cov lus tsa suab zoo sib xws rau Ib Leeg ceg Split Squats, tab sis nrog lub nraub qaum siab, qhov kev hloov pauv no ua rau muaj kev sib tw thiab pab txhim kho kev ruaj ntseg thiab kev txav mus los.
  • Cov kauj ruam-ups kuj tuaj yeem ua tiav Ib Leeg Sib Nqus Squats, raws li lawv lub hom phiaj cov leeg zoo sib xws, tab sis kuj suav nrog ntau qhov sib txawv ntawm cov lus tsa suab, pab ua kom muaj zog thiab kev sib koom tes.

Cov ntawv cov tuam tsev muaj kev khiav Ib ceg Split Squat

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