تمارين السكوات للمبتدئين How to Squat Properly
7.2 هزار بار بازدید -
4 سال پیش
-
1. Standing with your feet
1. Standing with your feet shoulder-width apart, hold a barbell across the back
body, but for bodybuilding purposes the focus is on the thigh muscles.
E6297/Evans/05.03a/496957/JenG/R2
of your shoulders with an overhand grip.
2. Slowly bend your knees until your thighs are parallel to the
Muscles involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus
Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), adductors (longus, magnus, brevis), gracilis, tensor fasciae latae, spinal erectors (sacrospinalis), abdominals (rectus abdominis, external oblique, internal oblique)
anatomic Focus
Foot spacing: A narrow stance shifts focus to the outer quadriceps, the vastus lateralis, and abductors (tensor fasciae latae). A shoulder-width stance targets the whole thigh. A wider stance places more emphasis on the inner quadriceps, adductor muscles, and sartorius.
Foot position: Point your toes forward or slightly outward in the same direction as your thighs and knees.
Positioning: Placing a 1-inch (2.5 cm) block under both heels shifts the weight forward, placing more emphasis on the quadriceps and less on the gluteals. This adjustment is also useful for those with less flexible ankles and hips. Positioning the bar lower on the trapezius and shoulders improves balance while shifting focus to the gluteals. Powerlifters use this technique to lift more weight.
Body position: Keep your spine straight and head up at all times. Ensure that your hands are placed equidistant from the center of the bar and maintain a firm grip throughout the movement. Inhale deeply during the downward phase and exhale on the way up. Do not bend your torso forward—doing so can cause back injury.
Range of motion: As you lower the weight, stop when your knees bend to a 90-degree angle and your thighs are parallel to the floor. Squatting below paral- lel increases the risk of injury to the knees and spine.
floor. 3. Straighten your legs to return to the starting position.
body, but for bodybuilding purposes the focus is on the thigh muscles.
E6297/Evans/05.03a/496957/JenG/R2
of your shoulders with an overhand grip.
2. Slowly bend your knees until your thighs are parallel to the
Muscles involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus
Secondary: Hamstrings (semitendinosus, semimembranosus, biceps femoris), adductors (longus, magnus, brevis), gracilis, tensor fasciae latae, spinal erectors (sacrospinalis), abdominals (rectus abdominis, external oblique, internal oblique)
anatomic Focus
Foot spacing: A narrow stance shifts focus to the outer quadriceps, the vastus lateralis, and abductors (tensor fasciae latae). A shoulder-width stance targets the whole thigh. A wider stance places more emphasis on the inner quadriceps, adductor muscles, and sartorius.
Foot position: Point your toes forward or slightly outward in the same direction as your thighs and knees.
Positioning: Placing a 1-inch (2.5 cm) block under both heels shifts the weight forward, placing more emphasis on the quadriceps and less on the gluteals. This adjustment is also useful for those with less flexible ankles and hips. Positioning the bar lower on the trapezius and shoulders improves balance while shifting focus to the gluteals. Powerlifters use this technique to lift more weight.
Body position: Keep your spine straight and head up at all times. Ensure that your hands are placed equidistant from the center of the bar and maintain a firm grip throughout the movement. Inhale deeply during the downward phase and exhale on the way up. Do not bend your torso forward—doing so can cause back injury.
Range of motion: As you lower the weight, stop when your knees bend to a 90-degree angle and your thighs are parallel to the floor. Squatting below paral- lel increases the risk of injury to the knees and spine.
floor. 3. Straighten your legs to return to the starting position.
4 سال پیش
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