Bent-Over Bulgarian Split Squat with Dumbbells
学习如何正确执行Bent-Over Bulgarian Split Squat with Dumbbells。观看4K视频，了解目标肌肉，按照分步说明进行练习。
Bent-Over Bulgarian Split Squat with Dumbbells 是一项 哑铃 练习，主要锻炼 股四头肌, 并辅助激活 臀部, 腘绳肌. MET值为 6, 这意味着一个70公斤的人在30分钟内大约消耗210卡路里.
如何做Bent-Over Bulgarian Split Squat with Dumbbells
A split squat variation with the rear foot elevated, performed with a forward torso lean to increase glute and hamstring engagement.
💡 Instructions:
Stand facing away from a bench, holding a dumbbell in each hand at your sides.
Place the top of your back foot on the bench.
Lean your torso slightly forward while keeping your back straight.
Lower your body by bending your front knee until your thigh is parallel to the floor.
Push through your front heel to return to the starting position.
Repeat for the desired reps, then switch legs.
⚠️ Common mistakes:
Letting the front knee cave inward.
Rounding the back during the forward lean.
Placing the front foot too close or too far from the bench.
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免费试用Bent-Over Bulgarian Split Squat with Dumbbells锻炼的肌肉
所需器材
- 哑铃
Bent-Over Bulgarian Split Squat with Dumbbells消耗的卡路里
卡路里计算器
MET 6卡路里 = MET × 体重 (kg) × 时间 (小时)
概览：Bent-Over Bulgarian Split Squat with Dumbbells
- 类型
- 哑铃 练习
- 主要肌肉
- 股四头肌
- 辅助肌肉
- 臀部, 腘绳肌
- MET值
- 6
- 卡路里（30分钟，70公斤）
- ≈ 210 cal
- 视频质量
- 4K，含男女示范
常见问题：Bent-Over Bulgarian Split Squat with Dumbbells
Bent-Over Bulgarian Split Squat with Dumbbells锻炼哪些肌肉？
Bent-Over Bulgarian Split Squat with Dumbbells主要锻炼股四头肌，辅助激活臀部、腘绳肌。
如何正确做Bent-Over Bulgarian Split Squat with Dumbbells？
A split squat variation with the rear foot elevated, performed with a forward torso lean to increase glute and hamstring engagement. 💡 Instructions:...
Bent-Over Bulgarian Split Squat with Dumbbells适合初学者吗？
Bent-Over Bulgarian Split Squat with Dumbbells的MET值为6，表明这是一项适合大多数水平的中等强度练习。
做Bent-Over Bulgarian Split Squat with Dumbbells需要什么器材？
Bent-Over Bulgarian Split Squat with Dumbbells需要：哑铃。
Bent-Over Bulgarian Split Squat with Dumbbells的好处是什么？
Bent-Over Bulgarian Split Squat with Dumbbells强化股四头肌，激活臀部和腘绳肌，使用哑铃发展功能性力量。将其纳入你的训练计划，实现均衡的肌肉发展。
与Bent-Over Bulgarian Split Squat with Dumbbells类似的练习有哪些？
与Bent-Over Bulgarian Split Squat with Dumbbells类似的练习包括Barbell Alternating Lunges、Barbell Bulgarian Split Squat、杠铃前蹲、Barbell Low-Bar Squat。这些替代练习锻炼相同的肌肉群。
Bent-Over Bulgarian Split Squat with Dumbbells比Barbell Alternating Lunges更好吗？
Bent-Over Bulgarian Split Squat with Dumbbells和Barbell Alternating Lunges都锻炼股四头肌。Bent-Over Bulgarian Split Squat with Dumbbells使用哑铃，而Barbell Alternating Lunges提供不同的动作模式。最佳选择取决于你的目标。
替代练习
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