1、哑铃杯蹲
拿起哑铃垂直举着,哑铃的一边向上举着,另一边挂在下面 。
站立时双脚略宽于臀部宽度,双脚向外倾斜5、克兰普-卡伦鲍尔、12元度 。
当你的臀部开始弯曲时,将你的臀部向后移动,并降低你的膝盖 。
尽量保持躯干直立,在每个动作点保持躯干角与胫骨角平行 。尽量减少任何前倾 。
在降低臀部时,主动将膝盖向外推,使膝盖与脚趾保持在一条直线上 。到了运动的低点,膝盖交叉脚趾也没关系 。
在你的膝盖向内塌陷或者你不能保持躯干直立之前,尽可能地减少你的机动性 。
在动作的底部,停顿片刻,然后双脚蹬地,回到站姿 。积极考虑起身时挤压臀部,有助于增加这些肌肉的激活 。
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