Bulgarian Split Squat 動作介紹

之前有人問到林書豪影片訓練中的動作,山姆伯伯做個分享,這個動作在國外職業運動的訓練的十分常見的,動作稱為「Bulgarian split squat」,在Men’s Health的網站上有做介紹,跟一般的「Split Squat」有何不同之處呢?一塊來看一看。

Bulgarian Split Squat跟一般Split Squat的所何不同呢?聽聽Men’s Health的說明:

Unlike the regular split squat where you attempt to push close to 50 percent of the load with the rear leg, the Bulgarian split squat uses the rear leg only for balance as the forward leg does the bulk of the work.

(不像一般Split Squat會將接近50%的負載放到後腳後,Bulgarian Split Squat的動作,後腳只是負責平衡之用,前腳扛下大部份的重量。)

動作上,可以先看看「Split Squat」影片的介紹,動作說的滿清楚的,再來看看Men’s Health的說明:

Place the bar either on the front of your shoulders like a front squat or behind your neck. Place one foot well out in front of the other in a staggered position with your rear foot placed firmly on top of a bench or box no higher than 18 inches. Set your core and maintain an erect torso as you descend as deep as possible with your front heel firmly on the floor. You should feel a stretch in your rear leg’s hip flexor region as you descend. Drive upward and exhale as you pass the halfway point during the ascent. Complete all the repetitions with one leg, then switch to the other to complete the same number of reps. This is 1 set.

(簡譯:可以放個槓鈴在肩膀前方或是脖子後方,前腳往前踩,後腳則固定在板凳或是箱子上,高度不超過18吋,穩定核心肌群、身體挺直,當你下蹲的時候,應該可以感覺到後腳的髖屈肌被伸展;往上時肚氣,透過你前腳來驅動往上。)

可以不加槓鈴及任何負重試試看,然後再加上現有的槓鈴、啞鈴等負重來進行訓練,速度的快慢則看你的目的而定囉。像是以下STACK的影片是為了訓練「加速度」,所以在上升時會加快。

在 Poliquin Group 文章中提到,因為有更多的重量轉移到前腿,會有更多的壓力落在前腳的大腿前側。然後,你的以腿後應該只墊高4~6吋,有氧階梯是很好的選擇。讓這個動作廣為流行的 Bulgarian 教練並不建議將後腿抬離的太高,這會導致在下蹲時,下背會過度伸展(hyperextension)。在此,提供給大家參考。

而在「Mike Boyle」的 Advances In Functional Training 的書中,也有談到這類似的動作 Rear-Foot-Elevated Split Squat (RFESS),若你後腿的大腿前側及髖屈肌極度的處在伸展或不適時,請選擇較低的箱子或凳子來進行,讓身體處在舒服的姿勢下再來進行動作。

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山姆伯伯
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