The split squat is a compound leg exercise that works multiple muscles in your lower body, including your hip flexors, hamstrings, quadriceps, and glutes. With proper form, split squats can increase leg strength and enhance flexibility.
Start with Split squats to enhance squat performance and correct imbalances.
Raising the forefoot at a slight angle can increase your range of motion.
✅ The front knee exceeds the toes
✅ The thigh and calf in front should be as close as possible
✅ Straighten the back leg as much as possible and lean the knee as far as possible
✅ Hip flexor stretch
✅ Keep your chest up and hold the dumbbells tightly
✅ Keep the tempo 3 0 1 0
原地分腿蹲(Split squat)顧名思義就是一個將深蹲分開的動作。 此動作除了提升雙腿的肌力和平衡力之外更可提升我們的股四頭肌的發展。 如果要提升深蹲的表現，原地分腿蹲是一個不可缺少的訓練。 因為有穩定的四頭肌(包括股直肌、股內側肌、股外側肌和股中間肌)，在深蹲的時候才會有穩定的表現(當然還包括後鏈肌群的訓練)。 所以如果女生覺得鍛煉四頭肌會令外觀不好看而只是經常做深蹲又缺乏分腿蹲作附加訓練的話，效果只會事倍功半。
*視頻中是以赤足示範，是因為赤足是不會受鞋款的限制外更能令腳掌的小肌肉完全參與，使訓練上添加了平衡和穩定性。如果髖關節或者足踝關節靈動度低的可以嘗試稍稍升高前掌 (視頻 2)以提升動作的幅度 (ROM Range of Motion)。
分腿蹲要留意以下幾點：
✅前膝要超過腳趾
✅前方的大腿跟小腿要盡量靠在一起
✅後腿盡量伸直膝蓋盡量靠地
✅骨肌伸展
✅挺胸並緊握啞鈴
✅保持3 0 1 0節奏
Comments