Heels Elevated Dumbbell Squat
学习如何正确执行Heels Elevated Dumbbell Squat。观看4K视频，了解目标肌肉，按照分步说明进行练习。
Heels Elevated Dumbbell Squat 是一项 哑铃/Plates 练习，主要锻炼 股四头肌, 并辅助激活 臀部, 腘绳肌. MET值为 5.5, 这意味着一个70公斤的人在30分钟内大约消耗193卡路里.
如何做Heels Elevated Dumbbell Squat
A squat variation performed with heels elevated on a plate to increase quadriceps activation and improve squat depth.
💡 Instructions:
Stand with your heels elevated on a weight plate and a dumbbell in each hand, arms hanging at your sides.
Keep feet shoulder-width apart, toes pointing slightly outward.
Brace your core and keep your chest upright.
Lower yourself by bending at the knees and hips until your thighs are parallel to the floor (or lower if mobility allows).
Push through your heels to return to the starting position.
Maintain controlled movement throughout.
⚠️ Common mistakes:
Letting knees cave inward.
Leaning too far forward.
Lifting heels off the plate during the squat.
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免费试用Heels Elevated Dumbbell Squat锻炼的肌肉
所需器材
- 哑铃
- Plates
Heels Elevated Dumbbell Squat消耗的卡路里
卡路里计算器
MET 5.5卡路里 = MET × 体重 (kg) × 时间 (小时)
概览：Heels Elevated Dumbbell Squat
- 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
- 5.5
- 卡路里（30分钟，70公斤）
- ≈ 193 cal
- 视频质量
- 4K，含男女示范
常见问题：Heels Elevated Dumbbell Squat
Heels Elevated Dumbbell Squat锻炼哪些肌肉？
Heels Elevated Dumbbell Squat主要锻炼股四头肌，辅助激活臀部、腘绳肌。
如何正确做Heels Elevated Dumbbell Squat？
A squat variation performed with heels elevated on a plate to increase quadriceps activation and improve squat depth. 💡 Instructions: Stand with your...
Heels Elevated Dumbbell Squat适合初学者吗？
Heels Elevated Dumbbell Squat的MET值为5.5，表明这是一项适合大多数水平的中等强度练习。
做Heels Elevated Dumbbell Squat需要什么器材？
Heels Elevated Dumbbell Squat需要：哑铃、Plates。
Heels Elevated Dumbbell Squat的好处是什么？
Heels Elevated Dumbbell Squat强化股四头肌，激活臀部和腘绳肌，使用哑铃、Plates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Heels Elevated Dumbbell Squat类似的练习有哪些？
与Heels Elevated Dumbbell Squat类似的练习包括Alternating Single-Arm Dumbbell Thruster、Barbell Alternating Lunges、Barbell Bulgarian Split Squat、杠铃前蹲。这些替代练习锻炼相同的肌肉群。
Heels Elevated Dumbbell Squat比Alternating Single-Arm Dumbbell Thruster更好吗？
Heels Elevated Dumbbell Squat和Alternating Single-Arm Dumbbell Thruster都锻炼股四头肌。Heels Elevated Dumbbell Squat使用哑铃、Plates，而Alternating Single-Arm Dumbbell Thruster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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