教導深蹲的三個方式:藥球式及壺鈴前推式

codexstrength 提供幾種方式來教深蹲:

1)藥球式深蹲:使用藥球來產生核心、闊背肌的張力,也讓軀幹更加挺直。
動作提示:擠壓藥球,同時夾緊手肘。

2)深蹲同時壺鈴外推:壺鈴是用來維持動作的平衡,同時讓軀幹維持挺直。壺鈴往外推時,軀幹要抵抗它,不要讓軀幹前傾。

3)深蹲蹲到底外推:教導維持軀幹挺直同時維持張力。


 

 

Here are a few exercises we use to teach a squat. 1.) Medball squat: used to create tension in core, lats, and a vertical torso. Cues: squeeze medball and keep elbows tucked. Make sure knees are tracking over toes. 2.) Squat to KB press out: the KB is used as a counterbalance to teach vertical torso while you increase depth. Cues: press KB out on way down and pull into goblet position on way up. Resist being folded over by KB. 3.) Squat hold to press out: used to teach tension during depth and vertical torso. Cues: squat to below parallel while keeping glutes engaged (do not just camp out on joints) and press KB out and remain vertical. #squat #strength #conditioning #coach @sawelsonstrength @squat_university @bodybyboyle @movementasmedicine @performbetter

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