比目鱼深蹲

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plie squats
必读:

蹲蹲 是臀部和大腿的最佳运动. 该 蹲坐运动 加强大腿, 腿, 臀部, 小牛, 和臀部,增加臀部运动的效率.

体重增加过多并希望减少体内脂肪的人, 或获得坚实的大腿肌肉, 那么蹲蹲可能是最好的之一 运动减肥. 肥胖和不必要的脂肪是现代人由于过度使用快餐和不卫生饮食而面临的最重要问题. 由于此, 上半身的体重异常比例增加,导致腿部疼痛, 脚, 和大腿. 您周围的许多人可能正面临这个问题,并且经常看到抱怨腿和关节疼痛. 对于此类患者,请教医生, 医生总是建议 蹲坐运动 头等大事.

如果添加plie 深蹲运动 永久融入您的日常活动, 那么您可以在大腿和大腿上获得巨大的力量,并且还可以通过硬化腿和大腿的肌肉来减少多余的脂肪. 此外, 随着脂肪的减少, 你可以得到体形并显着减轻体重.

蹲坐是 初级练习 任何人都可以用它的基本知识来执行它. 最好的下肢力量训练运动包括股四头肌, 臀部, 腿, 和绳肌. 此外, 像其他下蹲锻炼一样, 这个练习也不需要任何设备或体育教练. 然而, 有些人可能会使用一对哑铃以获得更好的效果.

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弯曲下蹲

 

如何进行完美的Plie深蹲

蹲蹲是非常通用的, 主流和简单的运动,但是为了获得完美的结果,应该学习进行完美的深蹲的技巧. 因此,为了学习如何进行精确的深蹲, 认真遵循这些说明. 徒手或借助哑铃表演的人都一样.

必须检查:

 

  1. 在开始本练习之前, 确保你的身体准备好了. 所以, 在一开始的时候, 进行一些热身运动,例如5分钟骑自行车或任何其他下半身热身运动.
  2. 首先, 如果您没有一对哑铃,那么请空着双手站直. 并且以防万一, 您有一个哑铃套装,然后用双手握住它们并笔直站立.
  3. 现在, 双腿分开,与肩同宽,膝盖略微弯曲.
  4. 进行锻炼时,脚趾应朝外,使手臂稳固站立. 这将是您开始完美蹲坐的起始位置.
  5. 在您安顿好开始位置之后, 慢慢弯曲膝盖,降低双腿,直到大腿与地板平行. 当你在这个位置, 确保吸入大量空气并正确呼吸,这对于此练习非常重要.
  6. 到底, 通过完全平衡双脚的体重呼气,将身体恢复到初始位置. 通过这一步, 一个完美的蹲坐将完成.
  7. 继续根据自己的体力重复下蹲.
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Plie深蹲的高级变化

蹲坐有几种不同的变化和适应因人而异. Following are the advanced variations of plie squats exercise:

  1. 下蹲主旨
  2. 下蹲千斤顶
  3. 体重深蹲

 

Plie Squats Exercise Tips

In order to avoid any serious or minor back injuries, one should keep following points in mind:

  1. Don’t round your lower back otherwise it could cause severe back injury which could be painful and be stressing.
  2. Do not bend your knees and keep your weight on your heels by maintaining balance in your body throughout the exercise.

 

Benefits of Plie Squats Exercise

There are several benefits of plie squats and this is why you need to add this exercise to your routine workout. Following are key benefits of plie squats.

  • It works on inner thighs

There is a huge difference between a simple squat and a plie squat and one of them is that plie squat focuses on toning inner thighs and lower abductor muscles. The movement of feet in plie squats exercise is variant throughout the exercise as compared to static feet placement in simple squat exercise. This feet movement helps in utilizing different muscles which result in opening the hips. Even after performing few sets of plie squats, the inner thighs start showing its stiffness.

  • It strengthens the glutes

In plie squats, due to the variant of feet movement, you also work your glutes muscle and tone it to an effective level. 此外, the glutes strength plays a vital role in athletic performance, stamina building and in other various daily life activities.

  • Improve Balance and Stability

蹲深蹲有助于获得坚硬,结实的臀部,并改善整个身体的平衡性和稳定性. 随着时间的流逝和持久的耐力, 您将开始进行越来越多的深蹲,这将导致整个核心和下半身的力量和稳定性显着提高.

  • 初级练习

对于深蹲练习,无需成为专家,甚至不需要任何特殊设备 (运动垫和哑铃除外). 也, 您不需要太多空间进行此练习, 这意味着您可以随时随地执行它. The only thing you require for this exercise is set of instructions as we told the method of performing a perfect plie squat as mentioned above and a few minutes of your time daily. If you are away from your home or you travel a lot, this is a quick lower body workout that you can perform with ease.

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Conscious about burning calories?

Fitness freaks and people with fat and obesity problem frequently ask how many calories this exercise could burn. It mainly and entirely depends on intensity and determination of your workout. If you are working intensely, this exercise could burn up to 10-15 calories in one minute. 所以, you do the math by yourself and perform plie squats on a moderate or intense level as per your body requirement.

 

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